Sunday 10/22/17

Posted: 10/21/2017 in Uncategorized
“Heavy bells”

4 rounds for time of:

27 double unders

21 KBS (53/35)

15 Goblet squats (53/35)

Saturday 10/21/17

Posted: 10/20/2017 in Uncategorized
“Rock The Boat”

AMRAP 30 min:

500m row

400m run

3 rounds of “Cindy”

*”CINDY”

5 pull- ups

10 push-ups

15 air squats

Friday 10/19/17

Posted: 10/19/2017 in Uncategorized
“Dead Ahead”

4 rounds for time:

21 dead lifts (135/95)

15 box overs (24/20)

9 push jerks (135/95)

Thursday 10/19/17

Posted: 10/18/2017 in Uncategorized
“Ball Hogs”

AMRAP 15:

3 wall balls (20/14)

3 KBS (53/35)

3 cal row

*next round 6’s, then 9’s….

Wednesday 10/18/17

Posted: 10/17/2017 in Uncategorized
Squat Clean

Build to a heavy single

“Four Wheeler”

2 rounds for time:

600m run

12 squat cleans 115/80

Tuesday 10/17/17

Posted: 10/16/2017 in Uncategorized
“Lead Foot”

AMRAP 4

27/20 cal row

27 burpees

27 CTB pull-ups

REST 4

AMRAP 4

21/15 cal row

21 burpees

21 toes to bar

REST 4

AMRAP 4

15/10 cal row

15 burpees

15 pull-ups

Monday 10/16/17

Posted: 10/15/2017 in Uncategorized
Weight Lifting

Build to a heavy single power snatch

“Isabel”

For Time:

30 snatches (135/95)

Thursday 10/13/17

Posted: 10/12/2017 in Uncategorized
Skill

wall squats

“Double or Nothing”

3 rounds:

75 double unders

50 air squats

15 power cleans (135/95)

Wednesday 10/11/17

Posted: 10/10/2017 in Uncategorized
“Freedom Sauce”

AMRAP 3 min:

21 OHS (95/65)

21 erg burpees

Max cal row

REST 3 minutes

AMRAP 3 min:

18 OHS (115/80)

18 erg burpees

Max cal row

REST 3 minutes

AMRAP 3 min:

15 OHS (135/95)

15 erg burpees

Max cal row

REST 3 minutes

AMRAP 3 min:

12 OHS (155/105)

12 erg burpees

Max cal row

Tuesday 10/10/17

Posted: 10/09/2017 in Uncategorized
Strength

Build to a heavy set of 5 deadlift…

“Death Burp”

Teams of 3:

EMOTM for 12 minutes (3 rounds):

10 deadlifts (225/155)

20 sit-ups

max burpees in remaining time….

Monday 10/9/17

Posted: 10/08/2017 in Uncategorized
“Fight Gone Bad”

3 rounds for max reps:

wall balls 20/14

SDLHP 75/55

box jumps 20″

push press 75/55

cal row

*spend one minute at each station

*rest one minute after each round

Friday 10/6/17

Posted: 10/05/2017 in Uncategorized
“Friend Zone”

AMRAP in 20min:

100m run

12 cal row

9 pull-ups

*alternate rounds with a partner

Wednesday 10/4/17

Posted: 10/03/2017 in Uncategorized
“Dumb Down”

AMRAP 15:

15 toes to bar

12 DB reverse lunges (50/35)

9 DB clean and jerks (50/35)

Tuesday 10/3/17

Posted: 10/02/2017 in Uncategorized
“Handball”

For Time:

run 800m

100 double unders

800m Med Ball Run (20/14)

100 double unders

run 800m

Monday 10/1/17

Posted: 10/01/2017 in Uncategorized
“Hangman Jury”

3 rounds for time of:

30 hang power cleans (115/80)

30 wallballs (20/14)

30/21 cal row

Friday 9/29/17

Posted: 09/28/2017 in Uncategorized
“Tine”

3 rounds for time:

500m row

12 dead lifts (245/185)

21 box jumps (30/24)

Thursday 9/28/17

Posted: 09/28/2017 in Uncategorized
Partner “Nate”

AMRAP 20:

2 muscle-ups

4 HSPU

8 KBS 2/1.5 Pood

*alternate full rounds with a partner

Wednesday 9/27/17

Posted: 09/26/2017 in Uncategorized
Weight Lifting

5-4-3-2-1

push press

“Push Aroubd”

Every 3 minutes for 4 rounds:

15/12 cal row

10 bar facing burpees

max push press (115/80)

* no rest between rounds

Tuesday 9/26/17

Posted: 09/25/2017 in Uncategorized
“Undertow”

5 rounds:

run 200m

30 double unders

9 hang squat cleans (115/80)

Monday 9/25/17

Posted: 09/24/2017 in Uncategorized
“Eighteen Wheeler”

AMRAP 18:

18 cal row

15 wall balls (20/14)

12 DB snatches (50/35)

9 toes to bar

Saturday 9/23/17

Posted: 09/23/2017 in Uncategorized
“Quad”

For Time:

run 800m

50 over head squats (45/35)

run 800m

50 thrusters (45/35)

run 800m

50 front squats (45/35)

 

Friday 9/22/17

Posted: 09/21/2017 in Uncategorized
Weightlifting

build to a heavy single power clean

“pull over”

for Time:

21 lateral burpees over the bar

21 cleans (135/95)

21 lateral burpees over the bar

Thursday 9/21/17

Posted: 09/20/2017 in Uncategorized
“Skelator”

run 1 mile

21 KBS (70/53)

21 goblet squats (70/53)

run 800m

15 KBS (70/53)

15 goblet squats (70/53)

run 400m

9 KBS (70/53)

9 goblet squats (70/53)

Wednesday 9/20/17

Posted: 09/19/2017 in Uncategorized
Weightlifting Wednesday

Pausing Front Squat

-build to a heavy single

Front Squat

– build to a heavy single

“Up And Down”

AMRAP 8 min:

15 sit-ups

30 double unders

Tuesday 9/19/17

Posted: 09/18/2017 in Uncategorized
“Captain Crunch”

AMRAP 4 min

3 rounds:

12 dead lifts (95/65)

9 hang power cleans

6 push jerks

max cal row in remaining time!

REST 4 min

AMRAP 4 min

2 rounds:

12 dead lifts (135/95)

9 hang power cleans

6 push jerks

max cal row in remaining time

REST 4 min

AMRAP 4 min

12 dead lifts (155/75)

9 hang power cleans

6 push jerks

max cal row in remaining time

Monday 9/18/17

Posted: 09/17/2017 in Uncategorized
“Double Take”

AMRAP 15

55 snatches (95/65)

55 pull-ups

55 cal row

55 HSPU

Sunday 9/17/17

Posted: 09/16/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Dream Boat”

14-12-10-8-6-4-2

Cal Row

21-18-15-12-9-6-3

strict press (75/55)

Saturday 9/16/17

Posted: 09/16/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Mind Eraser”

AMRAP 20

7 power cleans (135/95)

7 burpees

run 200m

“Blitzen”

5 rounds:

20/15 cal row

10 thrusters (115/80)

Thursday 9/14/17

Posted: 09/14/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Pump House”

15-12-9-6-3

strict dips

strict pull-ups

run 200m after each round

Wednesday 9/13/17

Posted: 09/12/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Weight Lifting Wednesday

EMOTM for 10 minutes

0:00-5:00 – 3 pausing snatch deadlifts

5:00-10:00 – 3 snatch high pulls

rest 5 minutes

10 minutes to:

build to a heavy single power snatch

“Head To Toe”

AMRAP in 8 minutes

10 toes to bar

10 burpees

Tuesday 9/12/17

Posted: 09/11/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Shred It”

For Time:

80 double unders

80 air squats

800m run

400m weighted run (45/25)

40 KBS (70/53)

40/30 cal row

 

Monday 9/11/17

Posted: 09/10/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Always Remembered”

Teams of 2:

2001 Meter Row Buy-In

4 rounds:

9 rope climbs

11 Bear Complexes (135/95)

2977 Meter Row Cash-Out

 

Saturday 9/9/17

Posted: 09/08/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Kettle bells for kids”

AMRAP 9:

9 KBS (53/35)

9 burpees

9 KBS (53/35)

9 box jumps (24/20)

*click here to learn more about this charity and how you can make a difference!

Friday 9/8/17

Posted: 09/08/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Snake Bite”

21-15-9

squat snatches (95/65)

chest to bar pull-ups

(other options will be provided during class)

Thursday 9/7/16

Posted: 09/06/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Skid Row”

With A Partner:

Row 2k

Carry (70/50) 1 mile

Row 2k

 

Wednesday 9/6/17

Posted: 09/05/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Frank The Tank”

AMRAP 5 min, rest 5 min

50 wall ball buy in

12 dead lifts (185/135)

12 lateral barbell burpees

AMRAP 5 min, rest 5 min

35 wall ball buy in

9 dead lifts (225/155)

9 lateral barbell burpees

AMRAP 5 min, rest 5 min

20 wall ball buy in

6 dead lifts (275/185)

6 lateral barbell burpees

Tuesday 9/5/17

Posted: 09/04/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Cement Mixer”

every 3 minutes for 7 rounds:

run 400m

12 toes to bar

170902 “WILL”

Posted: 09/01/2017 in Uncategorized, WOD

Will

*TO CELEBRATE THE ACCOMPLISHMENT OF WILL MATTHEWS LOSING 100 POUNDS. WE WILL JOIN WILL, KASEY AND WILL’S BROTHER IN THE BELOW WOD AT 9AM!

(*THERE WILL ALSO BE AN 8AM CLASS)

1 MILE CARRY 100# (OR MAX LOAD)

—————————————————————-

AT 8AM WE WILL ALSO BE HOSTING THE:

HIGUCHI-JUSTICE WEDDING WOD

PARTNER WOD:

4 MIN AMRAP:

9 PARTNER DEADLIFT

2 SYNCHRO PULLUPS INTO 2 SYNCHRO TOE TO BAR

17 HANDSTAND PUSHUP (PARTITION REPS)

2MIN REST

4 MIN AMRAP

9 WALLBALL THROW OVER RIG

2 BOX JUMP INTO 2 BURPEE BOX JUMP OVER

17 AIR SQUATS

2 MIN REST

4 MIN AMRAP

9 KETTLEBELL WALKING LUNGE – SYNCHRO

2 KETTLEBELL SWINGS INTO 2 KB SNATCH (EACH ARM)

17 GOBLET SQUATS

 

Friday 9/1/17

Posted: 08/31/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Hot Tamale” 

For Time:

90 cal row

25 burpees

20 clean and jerks (115/80)

Thursday 8/31/17

Posted: 08/30/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Walking Dead”

AMRAP in 15 minutes of:

60 double unders

150′ walking lunge

15 deadlifts (225/155)

Wednesday 8/30/17

Posted: 08/29/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Strict Lynne”

5 rounds

max reps body weight bench press

max reps strict pull-ups

*rest 3 minutes between rounds

Tuesday 8/29/17

Posted: 08/29/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“All Fours”

With A Partner :

AMRAP 4 min

run 400m

20 burpees

max power snatch (75/55)

4 min rest (partner goes)

AMRAP 4 min

run 400m

15 burpees

max power snatch (95/65)

4 min rest (pertner goes)

AMRAP 4 min

run 400m

10 burpees

max power snatch (115/80)

(partner goes)

Monday 8/28/18

Posted: 08/27/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Mighty Mouse”

AMRAP in 18 minutes of:

30 thrusters (95/65)

30 box jumps (24/20)

30/21 cal row

30 toes to bar

Saturday 8/26/17

Posted: 08/25/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Hot Potato

run 400m

50 wall balls (20/14)

run 400m

35 dead lifts 135/95

run 400m

20 burpees box jump overs (24/20)

run 400m

35 dead lifts (135/95)

run 400m

50 wall balls

Friday 8/25/17

Posted: 08/24/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Amanda”

For Time:

9-7-5

Ring muscle-ups

Squat snatch (135/95)

Thursday 8/24/17

Posted: 08/23/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Strong Man Stuff

Wednesday 8/23/17

Posted: 08/22/2017 in CrossFit Trainers, WOD
Tags:
Wod 

With A Partner:

AMRAP IN 5 MINUTES

50/35 cal row

AMRAP “macho man” (135/95)

REST 5 MINUTES

AMRAP IN 5 MINUTES

35/25 cal row

AMRAP “macho man” (155/105)

REST 5 MINUTES

AMRAP IN 5 MINUTES

20/15 cal row

AMRAP “macho man” (185/135)

*”macho man”

3 power cleans

3 front squats

3 push jerks

Tuesday 8/22/17

Posted: 08/21/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Helen”

3 rounds for time of:

run 400m

21 kettle bell swings (53/35)

12 pull-ups

Monday 8/20/17

Posted: 08/20/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Double Dip”

AMRAP in 15 minutes of:

50 double unders

18/12 cal row/bike/ski or 200m run

15 Dumbell hang squat cleans 50/35

Saturday 10/14/17

Posted: 10/13/2017 in Uncategorized
BATTLE OF THE CLASSES!!