Monday! – 5/22/17

WOD #1 – 20 min

8 rds – Clean

65% x 3

70% x 3

75% x 3

80% x 3

85% x 2

90% x 1 (3)

 

WOD #2 – For Time (11 min cap)

Reps:  21 – 15 – 9

Chest 2 Bar

Single-arm overhead dumbbell squat

 

WOD #3 – For time (6 min cap)

Row x 30/25 Calories

Burpee Box Jump-Overs x 20 (24/20)

Clean x 10 (150/100)

 

WOD #4 – 2 ½ min

1st min – Pull-up x max rep

30 sec rest

2nd min – Handstand Hold x 1 min

 

Skill:

Double-Unders

Accessory:

4 rds

Barbell Curl x 15

 

SUNDAY! – 5/21/17

WOD #1 – 20 min

8 rds – Snatch

65% x 3

70% x 3

75% x 3

80% x 3

85% x 2

90% x 1 (3)

 

WOD #2 – For Time

Row x 75/60 Calories

Power Snatch x 50 (75/55)

Burpee over Bar x 25

 

WOD #3 – 2 ½ min

1st min – Pull-up x max rep

30 sec rest

2nd min – Handstand Hold x 1 min

 

Skill:

Double-Unders

 

Accessory:

6 Rds – Back Squat

83% x 3

86% x 1

83% x 3

88% x 1

83% x 3

90% x 1

TGIF! – 05/19/17

WOD #1 – 20 min

5 rds

Bench Press x 10,8,6,4,2

Chest 2 Bar x 6

Kettlebell Swing (Am) x 10

 

 

WOD #2 – Partner WOD AMRAP 20

Sit-up x 15

Wallball x 12

Row x 9 Cal

 

**Partners alternate each movement.

 

WOD #3 – 2 ½ min

1st min – Pull-up x max rep

30 sec rest

2nd min – Handstand Hold x 1 min

 

Skill:

Double-Unders

 

Accessory:

HUMP DAY! – 05/17/17

WOD #1 – 20 min

Clean (Mid-thigh)

60% x 4

65% x 4

70% x 4

75% x 3 (3)

 

Front Squat

80% x 5

83% x 1

80% x 5

85% x 1

80% x 5

87% x 1

 

WOD #2 – For Time

3 rds

Wallball x 20 (20/14) (10’/9’)

3 Rope Climbs

Wallball x 20 (20/14) (10’/9’)

 

WOD #3 – 2 ½ min

1st min – Chest 2 Bar x max rep

30 sec rest

2nd min – Handstand Hold x  1 min

 

Skill:

Double-Unders

 

Accessory:

3 rds

Alternating Dumbbell Curl x 16

Upright Row x 10

It’s MONDAY! – 5/15/17

WOD #1 – For Time (25 min cap)

1200m run

Then,

12 rounds

Incline Push-up x 4 (30” box)

Chest 2 Bar x 8

Squats x 12

 

WOD #2 – For Time (6 min cap)

21 – 15 – 9

Dumbbell Snatch (50/35)

Ring Dips

 

WOD #3 – 2 ½ min

1st min – Pull-up x max rep

30 sec rest

2nd min – Handstand Hold x  1 min

 

Skill:

Double-Unders

 

Accessory:

4 rds

Dumbbell Floor Press x 10

Side Lateral Raise x 10 ea arm

TGIF! – 5/12/17

WOD #1 – 20 min

Snatch

65% x 4

70% x 4

75% x 4

80% x 3

85% x 3 (2)

 

Back Squat

80% x 4

83% x 1

80% x 4

85% x 1

80% x 5

87% x 1

 

WOD #2 – “Surfer on Acid”

3 RFT

400m run

Burpees x 21

 

WOD #3 – 2 ½ min

1st min – Chest 2 Bar x Max Rep

30 Sec Rest

2nd min – Handstand Hold x 1 min

 

Skill:

Double Unders

 

Accessory:

COMMUNITY DAY! & Mother’s Day Weekend Schedule

Hey Crew!  We will have our FIRST Community Day on Saturday, May 13, 2017.  The gym will open at 9:00 AM for Open Gym.  From 10:00 AM to 11:00 AM we’ll run a Partner WOD.  Anyone and Everyone is invited to workout at NO CHARGE.  Bring a Friend, Neighbor, Someone you like or Someone you don’t like.  We want to have as big a crowd as we can!  If you’ve ever wanted to learn about CrossFit, this is your opportunity.  If you don’t have a partner, COME ANYWAY!  We’ll find a partner for you!

We will be CLOSED Sunday (Mother’s Day), May 14, 2017.  We will reopen on Monday, May 15, 2017 with our regular schedule.

HUMP DAY! – 05/10/17

WOD #1 – 20 min

Clean (Mid-Thigh)

60% x 4

65% x 4

70% x 4(3)

 

Clean Pull (Mid-Thigh)

70% x 5

75% x 5

80% x 5 (3)

 

Front Squat

77% x 5

83% x 1

77% x 5

85% x 1

77% x 5

87% x 1

 

WOD #2 – AMRAP 15

Row x 50 Calories

Thrusters x 50 (95/65)

Pull-up x 50

 

WOD #3 – 2 ½ min

1st min – Chest 2 Bar x Max Rep

30 Sec Rest

2nd min – Handstand Hold x 1 min

 

Skill:

Double Unders

 

Accessory:

4 rd

Upright Row x 10

Hammer Curl Press x 10

Monday! – 5/8/17

The 4:30 Class is CANCELED!  The 5:30 and 6:30 Classes will run as scheduled.

 

WOD #1 – For Time

Overhead Squats x 21 (115/65)

Row/Bike x 21 Calories

Power Clean x 21

400m Medicine Ball Run (20/14)

Chest 2 Bar x 21

400m Medicine Ball Run (20/14)

Power Clean x 21 (115/65)

Row/Bike x 21 Calories

Overhead Squats x 21 (115/65)

 

WOD #2 – 2 ½ min     

1st min – Pull-ups x max rep

30 sec rest

2nd min – Handstand Hold x 1 min

 

Skill:

Double Unders

 

Accessory:

4 rd

Dumbbell Floor Press x 10

Barbell curl x 10