Category Archives for CrossFit

CrossFit WOD, September 14, 2018

09/14/2018
Saturday 9/15/18 is our Squat & Deadlift Clinic!

This will affect the schedule of classes on that Saturday. We will be running a 7:00am and an 8:00am class ONLY on those days, as the clinic will start at 9:30am.

Spots for the clinic are filling up fast but we do have space available. If you are interested in participating let one of your coaches know, or email [email protected]

Fitness
Metcon (Time)
15-12-19

PVC Thruster
Ring Row

Level 1
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

Level 2
Heavy Fran (Time)
15-12-9

Thruster(135/95)
Chest to Bar Pull Up

CrossFit WOD, September 13, 2018

09/13/2018
Saturday 9/15/18 is our Squat & Deadlift Clinic!

This will affect the schedule of classes on that Saturday. We will be running a 7:00am and an 8:00am class ONLY on those days, as the clinic will start at 9:30am.

Spots for the clinic are filling up fast but we do have space available. If you are interested in participating let one of your coaches know, or email [email protected]

Fitness
Metcon (AMRAP – Reps)
3 Rounds for Time:

1:00 DB Hang Snatch
1:00 Single Under
1:00 Lunges
1:00 REST

Level 1
Metcon (AMRAP – Reps)
5 Rounds for Time:

1:00 DB Snatch(45/30)
1:00 Double Under
1:00 Jumping Lunge
1:00 REST

Level 2
Hip Hop (AMRAP – Reps)
5 Rounds for Time:

1:00 DB Snatch(50/35)
1:00 Double Under
1:00 Reverse FR Lunges(50/35)
1:00 REST

CrossFit WOD, September 12, 2018

09/12/2018
Saturday 9/15/18 is our Squat & Deadlift Clinic!

This will affect the schedule of classes on that Saturday. We will be running a 7:00am and an 8:00am class ONLY on those days, as the clinic will start at 9:30am.

Spots for the clinic are filling up fast but we do have space available. If you are interested in participating let one of your coaches know, or email [email protected]

Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP(12)
10 PVC OHS
10 Step Up
10 Sit Up
10 Burpee

Level 1
Metcon (AMRAP – Rounds and Reps)
AMRAP(20)
30 OHS(75/53)
30 Box Jump(24/20)
30 TTB
30 Burpee

Level 2
Core (AMRAP – Rounds and Reps)
(20)AMRAP

30 Overhead Squat(95/65)
30 Box Jump(30/24)
30 TTB
30 Burpee

CrossFit WOD, September 11, 2018

09/11/2018
Saturday 9/15/18 is our Squat & Deadlift Clinic!

This will affect the schedule of classes on that Saturday. We will be running a 7:00am and an 8:00am class ONLY on those days, as the clinic will start at 9:30am.

Spots for the clinic are filling up fast but we do have space available. If you are interested in participating let one of your coaches know, or email [email protected]

Fitness
Metcon (Time)
100m Run
15 KB Deadlift
100m Run
12 Knee Push Up
100m Run
9 KB Deadlift
100m Run
6 Knee Push Up
Metcon (Time)
For Time:

200m Run
21 Deadlift(185/125)
200m Run
42 Hand Release Push Up
200m Run
15 Deadlift(185/125)
200m Run
30 Hand Release Push Up
200m Run
9 Deadlift(185/125)
200m run
18 Hand Release Push up

Level 2

Level 1
Outback (Time)
For Time:
200 Meter Run
21 Deadlifts (225/155)
200 Meter Run
18 Strict Handstand Push-ups
200 Meter Run
15 Deadlifts (225/155)
200 Meter Run
12 Strict Handstand Push-ups
200 Meter Run
9 Deadlifts (225/155)
200 Meter Run
6 Strict Handstand Push-ups

CrossFit WOD, September 10, 2018

09/10/2018
Saturday 9/15/18 is our Squat & Deadlift Clinic!

This will affect the schedule of classes on that Saturday. We will be running a 7:00am and an 8:00am class ONLY on those days, as the clinic will start at 9:30am.

Spots for the clinic are filling up fast but we do have space available. If you are interested in participating let one of your coaches know, or email [email protected].com

Hang Power Clean (Build To a Heavy Triple)

Fitness
Metcon (Time)
3 Rounds for Time:

20 Air Squat
7 Ring Row
10 Hang Power Clean

Level 1
Metcon (Time)
3 Rounds for Time:

60 Air Squat
10 Chest 2 Bar Pull Up
15 Hang Power Clean(115/75)

Level 2
Nasty Girls at the Bar (Time)
3 Rounds for Time:

60 Air Squat
10 Bar Muscle Up
15 Hang Power Clean(155/105)