012019 Sunday

Posted: 01/19/2019 in Uncategorized, WOD

“Under Fire”

For Time:
100 Double Unders, 50 Air Squats, 25 Push-ups
80 Double Unders, 40 Air Squats, 20 Push-ups
60 Double Unders, 30 Air Squats, 15 Push-ups
40 Double Unders, 20 Air Squats, 10 Push-ups
20 Double Unders, 10 Air Squats, 5 Push-ups

011918 Saturday

Posted: 01/18/2019 in Uncategorized, WOD

Join us at 9 am to support the Bishop family.

 

 

011819 Friday

Posted: 01/17/2019 in Uncategorized, WOD

“Sea Legs”

3 Rounds:
500 Meter Row
12 Front Squats (155/105)
21 Box Jump Overs (24/20)

011719 Thursday

Posted: 01/16/2019 in Uncategorized, WOD

Strength:

Strict Press

Build to a heavy 5-3-1

 

-Then-

 

“Body Armor”

AMRAP 13:
10 Strict Toes to Bar
10 Strict Presses (95/65)
100′ Walking Lunge

011619 Wednesday

Posted: 01/15/2019 in Uncategorized, WOD

“Frank the Tank”

AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

011519 Tuesday

Posted: 01/14/2019 in Uncategorized, WOD

“Chain Reaction”

3 Rounds:
21/15 Calorie Assault Bike or Row
21 Pull-ups

Directly Into…

3 Rounds:
9 Power Cleans (115/80)
9 Push Jerks (115/80)

011419 Monday

Posted: 01/13/2019 in Uncategorized, WOD

“Double Date”

AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

011319 Sunday

Posted: 01/12/2019 in Uncategorized, WOD

“Drop Anchor”

AMRAP 10: Row for Meters

On the 0: 1 Kettlebell Swings
On the 1: 2 Kettlebell Swings
On the 2: 3 Kettlebell Swings
On the 3: 4 Kettlebell Swings
On the 4: 5 Kettlebell Swings
On the 5: 6 Kettlebell Swings
On the 6: 7 Kettlebell Swings
On the 7: 8 Kettlebell Swings
On the 8: 9 Kettlebell Swings
On the 9: 10 Kettlebell Swings

Kettlebell: 53/35

011219 Saturday

Posted: 01/11/2019 in Uncategorized, WOD

“Speed Bump”

Teams of 3
For Time (30 Minute Time Cap):
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)

100/75 Calorie Assault Bike or Row

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/80)
30 Toes to Bar
30 Thrusters (115/80)

100/75 Calorie Assault Bike or Row

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (135/95)

011119 Friday

Posted: 01/10/2019 in Uncategorized, WOD

“Fight Gone Bad”

3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest

011019 Thursday

Posted: 01/09/2019 in Uncategorized, WOD

“Layaway”

AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (50/35)

010918 Wednesday

Posted: 01/08/2019 in Uncategorized, WOD

Strength:

Front Squat Complex

Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat

 

-Then-

 

“Satan’s Whiskers”

3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees

010819 Tuesday

Posted: 01/07/2019 in Uncategorized, WOD

“Fuller Circle”

For Time:
800 M Run
125 Double Unders
2k Row
125 Double Unders
800 M Run

010719 Monday

Posted: 01/06/2019 in Uncategorized, WOD

Strength:

Power Clean

Build to a heavy 2

 

-then-

 

“DT”

5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

 

 

010619 Sunday

Posted: 01/05/2019 in Uncategorized, WOD

“Stomping Grounds”

On the 3:00 x 6 Rounds:
12/9 Calorie Assault Bike or Row
25 Double Unders
5 Front Squats

010418 Friday

Posted: 01/03/2019 in Uncategorized, WOD

“Bee’s Knees”

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Bike or Row
1 Minute Rest

010319 Thursday

Posted: 01/02/2019 in Uncategorized, WOD

Strength:

Push Press

Build to a heavy set of 10

 

-Then-

 

“Clothesline”

AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
6 Push Presses (115/80)
6 Toes to Bar
6 Box Jump Overs (24/20)

Up by 2’s Until Finish

 

010219 Wednesday

Posted: 01/01/2019 in Uncategorized, WOD

“Air Walker”

AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of “The Chief”

1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

010119 NEW YEAR

Posted: 12/31/2018 in Uncategorized, WOD

9 am only!!

123118 New Years Eve

Posted: 12/30/2018 in Uncategorized, WOD

9 am class only!!!

“Fran”

21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups

123018 Sunday

Posted: 12/29/2018 in Uncategorized, WOD

Strength

Deadlift

Build to heavy set of 5

 

-Then-

 

“Bender”

7 Rounds:
21 AbMat Sit-ups
15 Box Jumps (24/20)
9 Deadlifts (185/135)

122918 Saturday

Posted: 12/28/2018 in Uncategorized, WOD

“Saving Grace”

In Teams of 3 (30 Minute Cap)
3 Rounds:
75/50 Calorie Row
50 Toes to Bar

In Time Remaining:
30 Clean and Jerks (95/65)
30 Clean and Jerks (115/80)
30 Clean and Jerks (135/95)
30 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
30 Cleans and Jerks (205/145)

122818 Friday

Posted: 12/27/2018 in Uncategorized, WOD

Strength:

Snatch Complex

Build to heavy:

Power snatch- Overhead squat- Squat snatch

 

-Then-

 

“Over and Out”

For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

122718 Thursday

Posted: 12/26/2018 in Uncategorized, WOD

“Bells and Whistles”

AMRAP 15:
400/350 Meter Row
20 Kettlebell Swings (53/35)
100′ Bear Crawl 25′ Handstand Walk

122618 Wednesday

Posted: 12/25/2018 in Uncategorized, WOD

Strength:

Squat Clean Complex:

Build to heavy 3 position Squat clean

High Hang-Low Hang-Ground Squat Clean

 

-Then-

 

“Clean Sheet”

AMRAP 3:
9/6 Calorie Assault Bike Or Row
9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike or Row
7 Hang Squat Cleans (115/80)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike or Row
5 Squat Cleans (135/95)

Merry Christmas!!!

Posted: 12/24/2018 in Uncategorized, WOD

Merry Christmas to all!!!

 

 

 

No Class

122418 Christmas Eve

Posted: 12/23/2018 in Uncategorized, WOD

“12 Days of Christmas”

For Time: 

1 Thruster (135/95)

2 Hang Power Cleans (135/95)

3 Deadlifts (135/95)

4 Burpees

5 Toes to Bar

6 Box Jumps (24/20)

7 Hand Release Push-ups

8 Reverse Lunges

9 Kettlebell Swings (53/35)

10 AbMat Sit-ups

11 Wallballs (20/14)

12 Calorie Row

122318 Sunday

Posted: 12/22/2018 in Uncategorized, WOD

“Single File”

3 Rounds:
10 Dumbbell Strict Presses
15 Dumbbell Bent Over Rows (Each Side)
20 Single Legged Deadlifts (Total)
– – – – – – – – – – – – – – – – – – – –
70/50 Calorie Assault Bike or Row
– – – – – – – – – – – – – – – – – – – –
3 Rounds:
10 Dumbbell Strict Presses
15 Dumbbell Bent Over Rows (Each Side)
20 Single Legged Deadlifts Total)

Dumbbells: (35’s/20’s)

Holiday Class Schedule

Posted: 12/22/2018 in Uncategorized, WOD

Christmas Eve: 9 am only

Christmas Day: Closed

New Years Eve and Day: 9 am Only

122218 Saturday

Posted: 12/21/2018 in Uncategorized, WOD

“12 Days of Christmas”

(95/65)

1 Deadlift

2 Hang Cleans

3 Front Squats

4 Strict Press

5 Back Squats

6 Push Presses

7 Thrusters

8 Squat Cleans

9 Push Jerks

10 Power Snatch

11 Overhead Squats

12 Sumo Deadlift High  Pulls

MERRY CHRISTMAS!!

122118 Friday

Posted: 12/20/2018 in Uncategorized, WOD

“Vader”

3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower

122018 Thursday

Posted: 12/19/2018 in Uncategorized, WOD

“Spin Cycle”

AMRAP 18:
3 Rope Climbs
20/14 Calorie Assault Bike or Row
60 Double Unders

121918 Wednesday

Posted: 12/18/2018 in Uncategorized, WOD

Strength:

Overhead Squats

Build to a heavy set of 5

-then-

AMRAP 12:
5 Strict Handstand Push-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

121818 Tuesday

Posted: 12/17/2018 in Uncategorized, WOD

“Dopamine”

5 Rounds, On the 5:00:
15/12 Calorie Assault Bike
18/15 Calorie Row
21 Shuttle Sprints (10 Meters)

121718 Monday

Posted: 12/16/2018 in Uncategorized, WOD

“Belly Flop”

21-15-9:
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80)

121618 Sunday

Posted: 12/15/2018 in Uncategorized, WOD

“Backstop”

5 Rounds:
10 Dumbbell Front Rack Reverse Lunges (50/35)
20/14 Calorie Assault Bike Or Row

121518 Saturday

Posted: 12/14/2018 in Uncategorized, WOD

“Team 10k Row”

For Time:
10,000 Meter Row

Teams of 3. Switching Every 250 Meters.

121418 Friday

Posted: 12/13/2018 in Uncategorized, WOD

“Joker”

For Time:
10-9-8-7-6-5-4-3-2-1: Deadlifts (185/135)
1-2-3-4-5-6-7-8-9-10: Toes to Bar

121318 Thursday

Posted: 12/12/2018 in Uncategorized, WOD

“Round Trip”

6 Rounds, On the 3:00:
20/14 Calorie Row
40 Double Unders
5-5-4-4-3-3 Hang Squat Cleans

Climb in weight on the hang squat clean. Score is slowest round.

121218 Wednesday

Posted: 12/11/2018 in Uncategorized, WOD

Strength:

Power Snatch

Build to a Heavy set of 5

-Then-

“Play Ball”

3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

121118 Tuesday

Posted: 12/10/2018 in Uncategorized, WOD

“Crash Course”

AMRAP 15:
50 AbMat Sit-ups
40/30 Calorie Assault Bike
30 Chest to Bar Pull-ups
20 Med Ball Cleans (20/14)

121018 Monday

Posted: 12/09/2018 in Uncategorized, WOD

Strength:

Back Squats

3×5

-Then-

“Freddy Krueger”

21-15-9:
Kettlebell Swings (70/53)
Burpees

120918 Sunday

Posted: 12/08/2018 in Uncategorized, WOD

“Sweat Buckets”

For Time:
50-40-30-20-10: Calorie Row
10-20-30-40-50: Calorie Bike

Women:
35-28-21-14-7: Calorie Row
7-14-21-28-35: Calorie Bike

Christmas Party

Posted: 12/04/2018 in Uncategorized, WOD

Don’t forget that Friday is Vette City Crossfit Party @ 6pm

We will be doing a partner WOD for anyone so bring friends and family.

See you there!