1. 11/14/2018

    4 Rounds “Fight Gone Bad” Style

    Row For Calories

    SDHP (95/65)

    Box Jump (20″/16″)

    Push Press (75/55)

    GHD

    Rest 1 Minute Between Rounds

    “Fight Gone Bad” style is done as 1 minute for each movement to accumulate max reps (or cals).  Unlike our EMOM’s, we are working the full minute of each round vs a forced rest break at the end of each movement.  For the GHD sit ups, many of you have not done a lot of volume of these.  So, your coach will give you a set number of reps for that movement.

  2. 11/13/2018

    Strength:

    Wendler Deadlifts

    Conditioning:

    10 Rounds of:

    250 Meter Row Sprint Intervals

    *Rest 30 Seconds Between Rounds

  3. 11/13/2018

    ANNOUNCEMENT:  Just a quick note to let you know our plans for Thanksgiving Day and the day after.  Thanksgiving day we will be open from 8:00 to 10:00.  We plan to do a WOD at 8:30 but we are looking at this two hours as an Open Gym and you are free to do the class WOD (HINT: There will be rowing…) or do something of your choice.  The day after Thanksgiving we will be open for the 9:30 and 11:00 class times.  All other class times are cancelled.  

    6 Minute AMRAP

    21 Wall Balls (20/14)

    15 T2B

    9 Power Snatch (75/55)(115/75)

    Rest 6 Minutes

    6 Minute AMRAP

    21 Lat Sit Ups (20/14)

    15 Pull Ups

    9 Thrusters (75/55)(115/75)

    With this work to rest format, we are looking for a sustained pace for 6 minutes.  Not necessarily a full sprint effort, but we want to think about fast transitions with minimal rest breaks.  Six minutes is one of the longest rest breaks we have had in a WOD so we are looking to see if a 6 minute rest will allow for a full recovery followed by 6 more minutes of sustained effort.

  4. 11/12/2018

    Strength:

    Wendler Back Squats

    Conditioning:

    80 GHD Sit-Ups for Time

    10 Push-Ups OR 5 Burpees on the beginning of each minute

  5. 11/12/2018

    Today, we honor all of our Veterans by doing a Hero WOD.  We are grateful for your dedication, service, and sacrifice.

    “DT”

    5 Rounds For Time

    12 Deadlift

    9 Hang Power Clean

    6 Push Press

    155/105

    OR

    “Heavy DT”

    205/145

    15 Minute Time Cap

    For “Heavy DT” we are suggesting doing this if you were able to successfully complete the “Hollyman” WOD from October 19th at the RX weight of 225/155.  There are no other weight choices between 155/105 and 205/145.   If you need to go lighter than the 155/105, that is ok to do.  

    In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

    Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.

    This Hero WOD was first posted on the crossfit.com main site as the workout of the day for Tuesday, April 14, 2009 (090414).

  6. 11/09/2018

    Strength:

    Wendler Front Squats

    Conditioning:

    3 Rounds

    20 Bench Press

    20 Bent Over Row

    15 Over Head Tricep Extension

    15 Back Extensions

    10  DB Press

    10 Side Raises

  7. 11/09/2018

    18 Minutes To Build To A Heavy 1 Rep Snatch

    Rest 5 Minutes

    4 Rounds

    6 Snatch @ 70% of Your Heavy 1 Rep

    18 Goblet Squats (53/35) or 12 Pistols

  8. 11/08/2018

    1000/800 Meter Row

    Then

    8/6 Rounds

    8 Back Squat (95/65)

    8 SDHP (95/65)

    8 Bar Facing Burpee

    8 Floor Press (95/65)

    For today,  the Rx option is 6 rounds and the Rx+ is 8 rounds.  These movements are light weight so we are looking at doing these unbroken for each movement.  After the long chipper WOD from Wednesday, we are wanting to ratchet up the intensity for this one.  Transitions should be fast and rest breaks should be kept short.

    The row distances are for male/female.

  9. 11/07/2018

    Strength:

    Wendler Strict Press

    Conditioning:

    5 Rounds

    30 Seconds Max Calorie Bike

    1 Minute Rest

    30 Seconds Max Reps Strict Pull-Ups

    1 Minute Rest