Wednesday 7/1/2015

Announcements:

  • Change of schedule

    No 6:30pm & 7:00pm sessions Friday, July 3
    Box is closed Saturday, July 4 for Fourth of July

  • 2015 Get Ready for Summer Challenge!!

    Partner WOD #3:

    Part A:
    Max airdyne calories in 3 minutes
    (partition calories as needed – One works at a time)

    Rest 2 minutes

    Part B:
    AMRAP in 10 minutes (partition reps as needed – one works at a time)

    12x Pull-ups (Intermediate female 24x jumping pull-ups. Pull-up bar level is at middle of forearm)
    9x Cleans (Rx:135#/75# or Intermediate:95#/55#)
    6x Shoulder to Overhead (Rx:135#/75# or Intermediate:95#/55#)
    2x Rope Climbs (One Intermediate male team & Intermediate female team does rope lowers)

Skill: Bar-ups

WOD: For time

200m Run
9x Bar-ups
9x Snatches (m:135#/f:95#)

400m Run
7x Bar-ups
7x Snatches

800m Run
5x Bar-ups
5x Snatches

  

Tuesday 6/30/2015

Announcements:

  • Box will be closed this Saturday for Fourth of July July 4, 2015

  • 2015 Get Ready for Summer Challenge!!

    Partner WOD #3:

    Part A:
    Max airdyne calories in 3 minutes
    (partition calories as needed – One works at a time)

    Rest 2 minutes

    Part B:
    AMRAP in 10 minutes (partition reps as needed – one works at a time)

    12x Pull-ups (Intermediate female 24x jumping pull-ups. Pull-up bar level is at middle of forearm)
    9x Cleans (Rx:135#/75# or Intermediate:95#/55#)
    6x Shoulder to Overhead (Rx:135#/75# or Intermediate:95#/55#)
    2x Rope Climbs (One Intermediate male team & Intermediate female team does rope lowers)

Skill:Kip/Butterfly Pull-ups

WOD: AMRAP in 15 minutes

10x Toes to bar
15x Box jumps (m:24″/f:20#)
20x V-ups
30x Double-unders

  

Monday 6/29/2015

Announcements:

  • Box will be closed this Saturday for Fourth of July July 4, 2015

  • 2015 Get Ready for Summer Challenge!!

    Partner WOD #2: 2 Rounds for time

    One round consist of the following:
    Partner “A” will perform a weighted carry (RX:45#/25# or Int:35#/15# plate) at a 100m mark, leave plate and sprint back. During this time, Partner “B” will perform 25 Wall balls (RX:20#/15# or Int:15#/10#).

    Once the partners complete both the weighted run and wall balls they will switch…

    Partner “B” will then sprint to the 100m mark and bring back the plate. During this time, Partner “A” will perform 25 Wall balls.

WOD: CFT (CrossFit Totals)

Compare to 4/29/2013

Find 1RM for:

1. Back Squat (15 min.)
2. Strict Press (10 min.)
3. Deadlift (20 min.)

The order for performing the three lifts will be squat, strict press, and then deadlift. Work up to the best single attempt for each of the three lifts then add together for the CrossFit Total. All must be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

  

Sunday 6/28/2015

Announcements:

  • Box will be closed this Saturday for Fourth of July July 4, 2015

  • 2015 Get Ready for Summer Challenge!!

    Results of WOD #1a, WOD#1b and current overall team standings.

    20150627bLeaderboard

    Partner WOD #2: 2 Rounds for time

    One round consist of the following:
    Partner “A” will perform a weighted carry (RX:45#/25# or Int:35#/15# plate) at a 100m mark, leave plate and sprint back. During this time, Partner “B” will perform 25 Wall balls (RX:20#/15# or Int:15#/10#).

    Once the partners complete both the weighted run and wall balls they will switch…

    Partner “B” will then sprint to the 100m mark and bring back the plate. During this time, Partner “A” will perform 25 Wall balls.

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10am to 1pm).

  

Saturday 6/27/2015

Announcements:

  • Get Ready for Summer Challenge!! WOD #2

    Partner WOD #2: 2 Rounds for time

    One round consist of the following:
    Partner “A” will perform a weighted carry (RX:45#/25# or Int:35#/15# plate) at a 100m mark, leave plate and sprint back. During this time, Partner “B” will perform 25 Wall balls (RX:20#/15# or Int:15#/10#).

    Once the partners complete both the weighted run and wall balls they will switch…

    Partner “B” will then sprint to the 100m mark and bring back the plate. During this time, Partner “A” will perform 25 Wall balls.

Partner WOD: Max Calorie Row

Partner “A” Cal Row , Partner “B” OH Hold (m:115#/f:75#)
then switch

Partner “A” Cal Row , Partner “B” DL Hold (m:185#/f:135#)
then switch

  

Friday 6/26/2015

Announcements:

  • Get Ready for Summer Challenge!! WOD #2

    Partner WOD #2: 2 Rounds for time

    One round consist of the following:
    Partner “A” will perform a weighted carry (RX:45#/25# or Int:35#/15# plate) at a 100m mark, leave plate and sprint back. During this time, Partner “B” will perform 25 Wall balls (RX:20#/15# or Int:15#/10#).

    Once the partners complete both the weighted run and wall balls they will switch…

    Partner “B” will then sprint to the 100m mark and bring back the plate. During this time, Partner “A” will perform 25 Wall balls.

Skill: Double-unders – 3 rounds of 50 DU’s unbroken. Start over if broke.

WOD: 3 Rounds for time

30x Double-unders
14x Alternating KB Snatches (m:55#/f:35#)
400m Run

  

Thursday 6/25/2015

Announcements:

  • Get Ready for Summer Challenge!! WOD #2

    Partner WOD #2: 2 Rounds for time

    One round consist of the following:
    Partner “A” will perform a weighted carry (RX:45#/25# or Int:35#/15# plate) at a 100m mark, leave plate and sprint back. During this time, Partner “B” will perform 25 Wall balls (RX:20#/15# or Int:15#/10#).

    Once the partners complete both the weighted run and wall balls they will switch…

    Partner “B” will then sprint to the 100m mark and bring back the plate. During this time, Partner “A” will perform 25 Wall balls.

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 7pm).

  

Wednesday 6/24/2015

Announcements:

  • Get Ready for Summer Challenge!! Officially has started!
    Teams have been made! Now start preparing for your team WODs!!

Skill: Hanstand Push-ups/Walks
Strength: Find 1RM Snatch

WOD: For time

100x Squats
75x Mountain Climbers
50x Sit-ups
25x Handstand Push-ups
50x Sit-ups
75x Mountain Climbers
100x Squats

  

Tuesday 6/23/2015

Announcements:

  • Get Ready for Summer Challenge!! Officially has started!
    Teams have been made! Now start preparing for your team WODs!!

Strength: Find 1RM Backsquat

WOD: For time

100 Hang Power Cleans w/ 5 Burpees EMOM (m:115/f:75#)
20 minute cap.

  

Monday 6/22/2015

Announcements:

  • Get Ready for Summer Challenge!! Officially has started!
    Teams have been made! Now start preparing for your team WODs!!

Skill: Butterfly Pull-ups
Strength: Find 1RM Overhead squat

WOD: 3 rounds for time

21-15-9x of

Snatch grip Overhead lunges (m:95#/f:65#)
Box jumps (m:24″/f:20″)