(240) 317-5303

Tuesday, March 1, 2016

WOD
5 Rounds for time
2 Squats at 80% of 1rm Back Squat
40 DU
4 Box Jumps L3-30/24 L2-24/20 L1-Scale

Skill Repeat
L3-5×10 HSPU
L2-4×10 HSPU
L15x10 Seated DB press the chose weight

 

Monday, February 29, 2016

 

 

Skill
EMOM 12
Even -L3/2) 8 C2B L1) Jumping C2B
Odd – 10 Burpee Box Jump Over/Scale as needed

WOD
For Time
50 Deadlift L3-135/95 L2-95/65 L1-Scale
40 Hang Power Clean Same weight
30 Push Jerks Same weight

Friday, February 26, 2016

Skill
Prep/Warmup for Open WOD

WOD
Open Workout 16.1

For those doing the Open Workout on Saturday
Row
4×500 Equal Work to rest

Thursday, February 25, 2016


Prepping for Friday

Skill
10 minutes work to medium load
2 Touch N Go Power Cleans

WOD
From Rack
5×3 Back Squats work to about 85%

Open Workout 16.1 announced tonight at 8:00pm! Bring a lawn chair and some snacks and join us for live viewing of the workout announcement!

Wednesday, February 24, 2016

 

Skill

Target
heart rates up here!

EMOM 5

30 Double
Unders+5 Strict Pullups in same minute

Scale for
L1 Singles unders

 

WOD

3 Rounds
for time:

10
Dumbell or KB Snatch (5 each arm) L3/2-55/35 L1-25/17.5

10 Box
Jumps

10 T2B

10 HSPU

Tuesday, February 23, 2016

Strength

5 sets of

1 Strict Shoulder Press+3 Pushpress these should be easy work on cycling

WOD

Row 30sec on 30 sec off for 10 rds

Count total meters

Monday, February 22, 2016

Get Ready for 16.1! Sign up now for the CrossFit Open here

https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

Skill
EMOM 5
6 Wallballs + 6 Burpees in same minute

WOD
All From Floor, should be very fast pace
2 min AMRAP
4/2 Muscle Ups L2) C2B L1) Jumping C2B
8 Deadlifts L3) 225/155 L2) 185/135 L1)135/85
Rest 2 mins
2 min AMRAP
4 Power Cleans L3)185/125 L2)155/105 L1)Scale
8 C2B L2)Pullups L1)Some form of Pullups
Rest 2 mins
2 min AMRAP
4 Front Squats 155/105 L2)135/85 L1)Scale
8 T2B L2) KTE L1) Knee Ups

Monday, February 15, 2016


 

***5am, 6am, 9:30am, and 11:30am classes cancelled***


For the safety of the athletes and coaches,
morning classes are cancelled due to the snow. 

 

 

PM classes are ON!  Normal PM class schedule except that 7:30pm Power Lifting Specialty class is cancelled.

Lower lot and stairs have been cleared, access to upper lot is better and a plow was clearing the upper lot. The lot next to Smokey Joes is clear. I recommend parking next to Smokey Joes and walk down the stairs unless you have 4×4 for the hill.

 


Skill
EMOM 8
20 sec Ring L-Sit hold

WOD
AMRAP 12

5 C2B
10 Deadlifts L3)185/115 L2)135/95 L1)Scale
15 Wallballs 20/14
then in 6 mins
Max Snatch

 

Saturday, February 20, 2016

Open Prep
Last Open Prep before 16.1!
Workout 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a (upon completion of 15.1 from 9:00 to 15:00 on clock)

1-rep-max clean and jerk
6-minute time cap

Oly
Technique: Dip for the Jerk

WOD: Push Press 3 x 4 reps

Accessory: Back Squat 3 x 5 reps @ appx 75% follow each set with 5 box jumps

Friday, February 19, 2016

Skill
Max Broad Jump

WOD
3 rounds for time of:
10 dumbbell hang squat snatches, left arm L3/2-55/35 L1-Scale
5 bar muscle-ups L1-Scale
10 dumbbell hang squat snatches, right arm L3/2-55/35 L1-Scale
5 bar muscle-ups L1-Scale