WOD

1/10/18

1/10/18

Working it Wednesday with Doug! Don’t forget the rowing challenge is still on! Keep on rowing on!

Strength/Skill:

Goat Training: Gymnastics

A goat is a movement that you personally want and need to work on. Simply, it’s a movement you suck at and hope never appears in a workout. Pick a gymnastics move and hone in your skills today. Pull ups, muscle ups, toes to bar, handstands, etc.

Conditioning:

18 Min AMRAP:

1 Rope Climb
20 DB Snatch
20/15 Cal Row

L1: 50/35
L2: 45/30
L3: 40/25 or lower

1/9/18

1/9/18

Tough Tuesday with Kelly and Katie!

Conditioning:

3 Min AMRAP

75 Double Under Buy In

15 Hang Power Cleans
15 Burpees over the bar

3 Min Rest

3 Min AMRAP

75 Double Under Buy In

12 Hang Power Cleans
12 Burpees over the bar

3 Min Rest

3 Min AMRAP

75 Double Under Buy In

9 Hang Power Cleans
9 Burpees over the bar

L1: 95/65, 135/95, 155/115

L2: 150 Singles, 75/55, 115/75, 135/95

L3: 65/45, 95/65, 115/75 or lower

1/4/18

1/4/18

Crushin it thursday with Lynne!

Conditioning:

Mini Mash AMRAP

3 Minute AMRAP:

3 Power Cleans
3 Front Squats
3 Push Jerks
L1: 135/95
L2: 115/75
L3: 95/65 or lower

3 Min Rest

3 Min AMRAP:
3 Power Cleans
3 Front Squats
3 Push Jerks
L1: 155/115
L2: 135/95
L3: 115/75 or lower

3 Min Rest

3 Min AMRAP:
3 Power Clean
3 Front Squats
3 Push Jerks
L1: 175/125
L2: 155/115
L3: 135/95 or lower

1/3/18

1/3/18

WOWZA WEDNESDAY! Check out that WALL!

Skill:

Goat Training: Gymnastics

A goat is a movement that you personally want and need to work on. Simply, it’s a movement you suck at and hope never appears in a workout. Pick a gymnastics move and hone in your skills today. Pull ups, muscle ups, toes to bar, handstands, etc.

Conditioning:

12 Min AMRAP:

5 Strict Pull Ups
10 Box Jumps
15 Sit Ups

L1: 30/24″
L2: Banded, 24/20″
L3: 20/18 or lower

1/1/18

1/1/18

Ready, Set, HAPPY NEW YEAR! 10 am class ONLY today! Come sweat out that late night with a workout! Regular class schedule will resume Tuesday.

Conditioning:

Moose
For time:

1000 Meter Row

10 rounds:
7 Bar Facing Burpee’s
3 Thrusters

1200 Meter Run (with Med. Ball 20#/14#)

L1: 95/65
L2: 75/55
L3: 65/45

PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. Moosman, who is believed to have been on his first tour, was hit by small arms fire and died shortly after the attack occurred. He was assigned to the 1st Battalion, 28th Infantry Regiment, 4th Infantry Brigade Combat Team, 1st Infantry Division, Fort Riley, Kansas. His family issued a statement saying their son told them starting in the third grade that he had wanted to be in the Army. He joined in 2010, at age 22, and loved the idea of protecting his fellow citizens.  He was an avid hunter and fisherman and had completed his Eagle Scout badge. Moosman’s unit was deployed in a resistive region near the border with Pakistan.

12/27/17

12/27/17

How we all felt after that first workout post holiday…Now for some FUN.

Skill:

Goat Training: Gymnastics

A goat is a movement that you personally want and need to work on. Simply, it’s a movement you suck at and hope never appears in a workout. Pick a gymnastics move and hone in your skills today. Pull ups, muscle ups, toes to bar, handstands, etc.

Conditioning:

18 Min AMRAP:

15/12 Cal Row
10 Toes to Bar
5 Clean and Jerks

L1: 135/95
L2: 115/75, Knee raises
L3: 95/65 or lower, sit ups

12/26/17

12/26/17

Welcome back! Let’s get to the gym!

Conditioning:

Team “Chief”

4 cycles of:

5 min AMRAP

3 Power Cleans
6 Push-Ups
9 Air Squats

In teams of 2or 3, partners alternate whole rounds. After each 5 minute AMRAP, teams will rest 1 minute and then do another 5 minute AMRAP. The cycle will repeat for 4 rounds. Pick up where you left off when starting after the rest interval. Your overall score is a total number of rounds and reps completed throughout the entire workout.

L1 135/95,  L2 115/75,  L3 95/65

12/22/17

12/22/17

15.5 Friyay with Bethany! Let’s get after it today! Bump some KNUCKS!

Conditioning:

“12 Days of Barbell”
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 SDHP

L1: 95/65 L2: 75/55 L3: 65/45

Starts on 1 and goes up. Example: Complete 1 DL. Then 1 DL and 2 cleans. the 1,2,3. Then 1,2,3,4. etc.

12/21/17

12/21/17

Taylor ready to tackle 15.4!

Conditioning:

“12 Days of Christmas”
1 Muscle up OR 1 DB Man Maker (35/25)
2 DB/KB Snatch (50/35)
3 HSPU or 2 HR Push-ups
4 Pull-ups (C2B)
5 Burpees
6 Toes to bar
7 Wall balls (20/14)
8 Box jumps (24″/20″)
9 Kettlebell swings (53/35)
10 DB Lunges (35/25)
11  DB/KB Thrusters (35/25)
12 Calories on the rower OR 12 oz of beer

Complete the reps like the song. Example: 1 rep, then  2 reps, then 1 rep. 3 reps, 2 reps, 1 rep. ect.

Modify as necessary.

12/20/17

12/20/17

Matt Newton getting after 15.3!!

Skill/Strength:

Goat Training: Gymnastics

A goat is a movement that you personally want and need to work on. Simply, it’s a movement you suck at and hope never appears in a workout. Pick a gymnastics move and hone in your skills today. Pull ups, muscle ups, toes to bar, handstands, etc.

Conditioning:

20 Min EMOM:

Min 1: 100m run or 150m row
Min 2: 20 Sit Ups
Min 3: 40 Double Unders
Min 4 – 3 Snatches

Choose weight for snatches. 20 double unders or 40 singles for scaling.

 

12/16/17

12/16/17

Conditioning:

Coffland
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

To learn more about Coffland click here

12/15/17

12/15/17

Bonnie and Brishan on a Friyay! (and Bethany….doing something).

Conditioning:

Sweet Dee
30 DB Push Press
30 DB Lunges(front rack)
30 DB Power Snatches(Alt)
30 DB Front Squats
30 DB Renegade Rows
30 DB Hang Clusters

L0 50/35
L1 35/25
L2 30/20
L3 25/15 or lower

Each athlete must do four burpees at the beginning of every minute before moving on to the Dumbbell work. The athlete is allowed to move to the next DB movement once an he/she has completed all 30 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

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