1. 09/28/2021

    6 Minute AMRAP

    20 Air Squat to Med Ball

    20 Lat Sit Ups (20/14)

    **Then**

    8 Minute EMOM

    Two Rep Thruster Building Up In Weight Each Round

    For this, partner up if you want and have a partner that will do same weights as you.  The way this will work is you will have 20 seconds to lift.  Then your partner will have 20 seconds to lift.  You will have 20 seconds to add weight.  If working alone, you have 20 seconds to lift and 40 seconds to add weight.  We aren’t necessarily looking for a 2 reps max vs just getting somewhat heavy for you.

    **Then**

    Front Squat Week 2

    1 x 3 @ 70%

    1 x 3 @ 80%

    1 x 3+ @ 90%

    2 x 20 @ 50%

    CONDITIONING OPTION

    8 Min EMOM

    WITHIN THE MINUTE

    4 Thrusters (95/65)

    25 Double Unders (40 singles)

     

  2. 09/27/2021

    ANNOUNCEMENT:   Just a quick heads up that we are going to need you to be on time for whatever class you will be at on Wednesday.  We have some logistics to work through for the WOD and if you’re late, its going to cause some issues for the Coach in terms of coordinating the flow of the workout.  This is especially important for our larger classes (5:30am, 8:30am and 4:30pm).   Thank you for your cooperation with this.  

    Complete For Time:

    3 Rounds

    800 Meter Run

    42 KB Swings (53/35)

    24 Pull Ups

    ***OR***

    6 Rounds

    400 Meter Run

    21 KB Swings (53/35)

    12 Pull Ups

    28 Minute Time Cap

    For today, choose your own adventure!  Either choice has a 28 Minute Time Cap.  IF the high volume of pull ups are your limiting factor, the best option would be the 6 rounds.   IF you are a strong runner, perhaps the 3 round option would be the better choice.

  3. 09/24/2021

    7 Sets On The 4:00

    12 Push Ups/HSPU

    3 Rep Bear Complex (95/65)(135/95)(155/105)

    200 Meter Run

    1 Rep Bear Complex = Power Clean, Front Squat, Jerk, Back Squat, Back Rack Jerk & return to start position.  This can also be blended to a Cluster, To Back Squat/Back Rack Press.

    The 3 rep is to be done as touch and go with NO pause or stop at the return position and it must be unbroken.  So, given that, consider your weight for today.  The limiting factor for this ends up being your ability to do the jerk from the front and back rack position.

    Whatever time is remaining in your 4 minutes is your rest break.

  4. 09/23/2021

    3 Rounds Not For Time

    15 Bench Press (you pick weight)

    15 Dumbbell Curls (each arm)

    15 DB Tricep Extensions

    15 DB Bent Over Row.

    Then

    Week 2 Shoulder Press

    1 x 3 @ 70%

    1 x 3 @ 80%

    1 x 3+ @ 90%

    2 x 20 @ 50%

    Conditioning Option

    5 Rounds

    1,000 Meter C2 Bike Sprints

    Rest 2 Minutes Between Rounds

  5. 09/22/2021

    Complete For Time

    3 Rounds

    (40/30)(50/40) Cal Row

    120 Double Unders

    10 Snatch (95/65)(135/95)

    8 Pull Ups/Bar Muscle Ups

    25 Minute Time Cap

    PACE THE ROW!!! Oh..and also PACE THE ROW…..!  You will definitely not be rewarded for getting out fast on the row for this one.  Keep a steady, but moderate pace on the row.  This one has a lot of “pulling” movements to it so keep that in mind.  For the snatch weight, this is a weight you COULD cycle for some reps although you may choose not to.  Keep the time cap in mind as you have about 8 minutes per rounds to get your work done.

    For our bigger classes, be thinking about logistics in terms of partnering with someone that will be about the same pace as you so you’re not log jammed on the rowers.

  6. 09/21/2021

    12 Minute EMOM

    15 GHD Sit Ups

    15 Box Jumps (24”/20”)

    15/12 Assault Bike Cals

    15 Wall Ball (20/14)(10’/9’)

    Then

    Week 2 Back Squat

    1 x 3 @ 70%

    1 x 3 @ 80%

    1 x 3+ @ 90%

    2 x 20 @ 50%

    Conditioning Option

    40-30-20-10 Cals

    Ski Erg

    Assault Bike

  7. 09/20/2021

    Complete For Time:

    400 Meter Run

    21 Clean & Jerk (95/65)(135/95)

    21 Bar Facing Burpee

    400 Meter Run

    15 Clean & Jerk (115/75)(155/105)

    15 Bar Facing Burpee

    400 Meter Run

    9 Clean & Jerk (135/95)(185/125)

    400 Meter Run

    Happy Monday!  For today, for the C&J, we are looking to add weight to each round.  The initial weight should be something you COULD cycle for 10+ reps unbroken if fresh.  We are not looking for 21 SINGLES with this one.  As we progress in weight, there is an expectation you might have to go to singles.

  8. 09/17/2021

    ANNOUNCEMENT:  IF YOU ARE LOOKING FOR SOMETHING “CROSSFIT” TO DO THIS SATURDAY, HEAD DOWN TO 720 ATHLETICS TO CHEER ON TEAM “TREASURED CHESTS” (LARAE, AMY AND WHITNEY) AT THE GIRLS GONE RX COMPETITION.  BEST OF LUCK TO THESE AWESOME LADIES!!

    ALSO, THE TURKEY CHALLENGE ON LINE QUALIFIER IS UNDER WAY.  WE PLAN TO DO TWO OF THE QUALIFIERS AT THE 7AM COMP CLASS ON SATURDAY.  WE WILL DO THE FOLLOWING:

    In 10 Minutes Complete:

    2K Row

    Max Rep Ground to Overhead (must pass through a squat). (Weight varies based on division) 

    Then 

    100 Double Unders 

    50 OHS (75/55)

    25 Bar Facing Burpee

    ______________________________

    WOD FOR 9/17

    (6/8) x 2:30 Interval

    (15/12)(20/17) Cal Bike

    (8/12) T2B

    Max Rep Single Arm Devils Press In Remainder

    2:30 Rest

    For today, RX is 6 Rounds and RX+ is 8 Rounds at the higher reps/cals.

  9. 09/16/2021

    12 Min EMOM

    12 Barbell Good Mornings (45/35)

    15 Barbell Curls (45/35)

    10 Jumping Back Squats (45/35)

    15 Strict Press (45/35)

    Then

    Deadlift Week 2

    1 x 3 @70%

    1 x 3 @ 80%

    1 x 3+ @ 90%

    2 x 20 @ 50%

    CONDITIONING OPTION

    4 xx 500 Meter Ski Erg

    Rest 2 Minutes Between