(240) 317-5303

Monday, February 1, 2016

Skill
EMOM 10
Even -L3/2) 8 men/5 females Strict Pullups L1) 5 Self Assisted
Odd – 10 Burpee Box Jumps L1) 5 reps

WOD
5 Rounds for time – each to be done at as fast as possible
10 TTB
10 KB Thrusters L3/2) 1.5/1; L1) Scale
10 Cal Row
Rest 1 min after each round
Score is time at finish (including rest time)

Tuesday, 26 January 2016

 

Normal Class Schedule Resumes! 

 

 

Skill (Repeat)
Bounding – Set up boxes with different height PVC pipes to jump over

WOD
Teams of 2 for time
Row 50 Cals 1 Partner must deadlift hold while other rows switch as needed
Deadlift Weight L3)275/205 L2)225/155 L1) Bodyweight or Scale
50 – T2B alternate every rep between partners (Scale to KneeUps or beatSwings)
Row 50 Cals 1 Partner must be in front Rack
Front Rack Weight L3)185/135 L2)135/95 L1)Scale

 

Friday, 29 January 2016

WOD
Crossfit Total
1 Rep Max Back Squat, Shoulder Press, Dead Lift

In specified order, take about 10-15 min per movement to find 1 RM.

Record total weight

 

Saturday, 30 January 2016

 

Oly
Technique: Behind the Neck Jerk

Wod: Build to a heavy 3 rep Overhead Squat using a behind the neck jerk.

Accessory: RDL 3 x 6

Monday, 25 January, 2016

 

Monday, 25 January 2016

*******DUE TO SNOW…MORNING CLASSES CANCELLED STAY TUNED FOR UPDATE ON AFTERNOON CLASSES******

Skill
Tabata Double Unders

WOD
4 RFT:
100m Farmers Carry in each hand L3)2/1.5 L2)1.5/1 L1)1/.5
10 Ring Dips (Scale Ring Push Ups)
15 Power Snatch, L3)115/75 L2)95/65 L1)65/45

 

Thursday, 28 January 2016

 


Skill
Muscle Up/ Pullup Work

WOD
Open WOD 11.4
10 min AMRAP
60 Bar-facing burpees
30 Overhead squats 120/90
10 Muscle-ups

Masters 55+ – 110#/75#

Rowing
Stroke work:
250m@ 19 SPM
250m@ 21 SPM
Work on consistent slow recovery stroke

WOD:
Tabata Row/Burpee complex
20sec on/10secs off
Minute 1 and 3: Row for Cals
Minute 2 and 4: Burpees
Row 1000m
REST 2 MINUTES
20sec on/10secs off
Minute 1 and 3: Row
Minute 2 and 4: Burpee
Row 1000m
Rest 5 minutes and repeat the above complex

Saturday, January 23, 2016

 ***Saturday classes cancelled ***

Due to the blizzard, the Saturday Rugby WOD will be rescheduled Jan. 30 at 1 pm pending coach availability. The snow clearing will be assessed over the weekend to determine if Monday classes will be affected.

Snow WOD

 

For time:

1000 Snow Shovels
500 meter sled run (return sled to top of hill)
250 Snow Angels
125 Rounds of spreading salt
500 Meter sled run (return sled to top of hill)
1000 Snow Shovels

Cash out: Stuff 3 children in their respective snow gear (and then redo because they will have to go pee)

Have fun and be safe everyone!

 

Friday, January 22, 2016

*** Friday, Jan. 22 PM classes, and Saturday classes cancelled ***
Due to the blizzard, the last class Friday will be 11:30am. The Saturday Rugby WOD will be rescheduled Jan. 30 at 1 pm pending coach availability. The snow clearing will be assessed over the weekend to determine if Monday classes will be affected.

Skill
5×2 Snatch Balance Climbing or OHS of not able to Snatch Bal

Strength
Work to heavy low hang Snatch below knee

 

Thursday, January 21, 2016

 

“Del”

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, FL, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire.

He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell (or vest, or 18 lb KB)
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

Rowing Class
1000m warm up

Stroke work:
250m@ 19 SPM
250m@ 21 SPM
Work on consistent slow recovery stroke

WOD:
Set drag factor @ best setting determined from last week
If you don’t have that setting the set drag factor for 130ish

6X 500m on the 4mins
Decrease /500m pace by 1-2 secs per set

**#4 will be a max effort 500m for time**