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Thursday, December 1, 2016

Skill:  Single Arm Overhead Carry 2 x 100 each arm (try to go slightly heavier than last week)

WOD: “Hope”
3 Rounds of

Power Snatch
Box Jump

L3: 75/55 24/20
L2/L1:  Scale

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately. Score is total reps

Today's workout "Hope" was chosen in honor of World Aids Day. In 2015, 1.1 million people died from HIV and AIDS related illnesses, while 2.1 million were newly diagnosed as having HIV or AIDS. It is estimated that about 36.7 million people around the world are living with HIV or AIDS, yet less than half have access to antiretroviral therapy (ART). To bring awareness to this continuing epidemic and to educate, today we will be executing the CrossFit benchmark WOD "Hope". For more information on how far modern medicine has come in the fight to cure HIV/AIDS or if you would like to make a donation to finding the cure please visit AIDSOURCE online.

Saturday, December 3, 2016

HERO WOD “Walsh”

4 Rounds 4 Time

22 Burpee Pull-ups
22 Back Squats
Run 200 with plate overhead

L3: 185/125 45/25
L2: 145/100 25/15
L1: Scale

*40 min cap

U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.

Wednesday, November 30, 2016

Strength: Strict Press @ 70% 1RM 5-5-5-5-5

10 GTOH 
30 TTB
20 TTB
10 TTB

L3: 205/145; 185/125 155/105
L2: 165/115;135/95; 95/65
L1: Scale

Tuesday, November 29, 2016

Skill:  Parallette L-Sit  3 x :30
L3: L Sit L2: Knee Up hold: L1: single leg support hold

For Time:
75 Pushups
100m Farmer Carry
50 Pull-ups
100 m Farmer Carry
100 m Farmer Carry

L3: 2/1.5’s Pushups/PU /HSPU
L2: 1.5’s/1 Incline Pushups/ Ring Rows/ SHSPU w/ Ab Mats
L1: Scale

6:30 pm Competitor WOD
3 sets not for time: (1-3) Strict MU + (1-3) Kipping MU + (1-3) Skin the Cats

Min 1: 8 CTB + 4 Deadlift (315/215)
Min 2:  10 KB Thrusters (1.5/1)
Min 3: 15/10 Cal on Assault Bike or 16/12 Cal on Rower  

*alternate assault bike and rower if possible

November 28, 2016

Strength: Back Squat @ 70% 1RM 5-5-5-5-5

9 Power Snatch
9 Burpee Box Jumps

L3: 95/65 30/24
L2: 75/55 24/20
L1: Scale

Friday, November 25, 2016

Holiday Schedule
*1130/430 classes only

Complete 8 sets of Front Squat + Jerk 
From Rack “Climbing”


4 Power Snatch
12 Alternating Reverse Lunges w/ barbell on back

L3: 115/75
L2: 95/65
L1: Scale

Thursday, November 24, 2016

Happy Thanksgiving *930 Class Only

This holiday we will visit all of our favorite ladies’ houses for dinner.
Barbara's House
20 Pull-ups
30 Push-ups
40 Sit Ups
50 Air Squats

Helen's House
400 m Run
21 Kettlebell Swings 
12 Pull-ups

Fran's House
15 Thrusters 
15 Pull-ups

Nancy's House
400 m Run
15 Overhead Squats 

Grace/Isabel's House

Karen’s House
50 Wallballs

L3: 135/95 2/1.5
L2: 115/751.5/1
L1: Scale

Wednesday, November 23, 2016

Strength:  Single Arm Overhead carry  2 x 100m each side, choose weight, should be unbroken 100m.

Rest as needed.

50 Double Unders
15 Hang Cleans
75 Double Unders
12 Hang Squat Cleans
100 Double Unders
9 Hang Clusters

L3: 155/105
L2: 115/75 
L1: Scale