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Month: March, 2018

Saturday wod

30 March, 2018 (21:50) | WODs | By: laurie

We will be closed for regular hours spring break. Derek will be here at 4:15 to do a wod and you are welcome to join him. You can also text cyndi on Monday or Tuesday for a potential 9 am class. Have a fun safe week! Partner up: 22 min AMRAP Partner 1 does 20 […]

Friday, March 30, 2018

30 March, 2018 (02:00) | WODs | By: derek

Fun Friday!! Partner WOD AMRAP 20 minutes Athlete A runs 200m while Athlete B tries to accumulate as many points as possible. Alternate. 1 Point Movements: Pull-Ups AbMat Sit-Ups Lunge Steps Back Extensions 2 Point Movements: Sumo Deadlift High-Pull (55lbs./75lbs) GHD Sit-Ups Back Squat (55lbs./75lbs.) Wallball (14lbs./20lbs.) 3 Point Movements: Rope Climb Toes-to-Bar Hang Squat […]

Thursday, March 29, 2018

29 March, 2018 (02:00) | WODs | By: derek

Strength: Deadlift: 2 x 80%, 90%; 1 x 95%; 1+ x 100% EMOTM 15 minutes: 2 x 80% New Strength Worksheet Met-Con: AMRAP 7 minutes: 15 Calorie Row 15 Push-Ups

Wednesday, March 28, 2018

28 March, 2018 (02:00) | WODs | By: derek

Weight Vest Wednesday 8! (Descending and Ascending) Ring Dips Air Squats Knees-to-Elbows Ascending reps are done WITHOUT the weight vest.

Tuesday, March 27, 2018

27 March, 2018 (02:00) | WODs | By: derek

Strength: Bench Press: 2 x 80%, 90%; 1 x 95%; 1+ x 100% EMOTM 15 minutes: 2 x 80% New Strength Worksheet Met-Con: 3 Rounds: 10 Box Jumps (28″/36″) 400m Run  

Monday, March 26, 2018

26 March, 2018 (02:00) | WODs | By: derek

Strength: Power Clean: 2 x 80%, 90%; 1 x 95%; 1+ x 100% EMOTM 15 minutes: 2 x 80% New Strength Worksheet Met-Con: EMOTM 10 minutes: 20! Double-Unders (Descending; Evens) 20! Dumbbell Sit-Ups (Ascending; Evens; Single Dumbbell held to chest; 15lbs./20lbs.) First minute is 20 Double-Unders and 2 Sit-Ups, second minute is 18 Double-Unders and […]

Saturday wod

23 March, 2018 (21:42) | WODs | By: laurie

Partner wod AMRAP 23 min 200m run 20 partner burpees 20 partner wall balls 20 clapping push ups 20 partner sit ups with a skam ball throw Run together, burpees must be synchronized.

Friday, March 23, 2018

23 March, 2018 (02:00) | WODs | By: derek

Crossfit Open WOD 18.5 Workout 18.5 = 12.5 = 11.6 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. […]

Thursday, March 22, 2018

22 March, 2018 (02:00) | WODs | By: derek

Strength: Shoulder Press: 2 x 80%, 90%; 1 x 95%; 1+ x 100% EMOTM 15 minutes: 2 x 80% New Strength Worksheet Met-Con: 21-15-9 Row for Calories Burpees

Wednesday, March 21, 2018

21 March, 2018 (02:00) | WODs | By: derek

Weight Vest Wednesday AMRAP 15 minutes: 200m Run 20 Sit-Ups 2 Rope Climb