SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Bench Press Cycle Week 3 of 6 Warmup Sets: E1.5MOM for 5 Rounds 4 Bench Press *Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy. Working Sets: E2.5MOM for 6 Rounds 4 Bench Press *Continue buildingContinue reading “Training May 6th – 12th”
Category Archives: CrossFit WODs
Training April 29th – May 5th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Bench Press Cycle Week 2 of 6 Warmup Sets E1.5MOM for 5 Rounds 5 Bench Press *Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy. Working Sets E2.5MOM for 6 Rounds 5 Bench Press *Continue buildingContinue reading “Training April 29th – May 5th”
Training April 22nd- 28th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Re-Test Handstand Pushups -then- Bench Press Cycle Week 1 of 6 Warmup Sets E1.5MOM for 5 Rounds 6 Bench Press *Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy. Working Sets E2.5MOM for 6 Rounds 6Continue reading “Training April 22nd- 28th”
Training April 15th- 21st
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Strict Handstand Pushup Cycle Week 3 Day 1 -then- AMRAP 15 25 Situps 50 Double-unders 25 Back Squats + 1 Push Press @ 75/55# TUESDAY Strict Handstand Pushup Cycle Week 3 Day 2 -then- Test 1RM Bench Press (Bench Press Cycle starts next week!)Continue reading “Training April 15th- 21st”
Training April 8th – 14th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Strict Handstand Pushup Cycle Week 2 Day 1 -then- AMRAP 15 50’ Handstand Walk 15 Burpees 30 Pistols, alternating TUESDAY ”Tama” For time: 800m Single-Arm Barbell Farmer’s Carry @ 45/35# 31 Toes to Bar 31 Pushups 31 Front Squats @ 95/65# 400m Single-Arm BarbellContinue reading “Training April 8th – 14th”
Training April 1st – 7th
SUNDAY Closed for Easter MONDAY Strict Handstand Pushup Cycle Week 1 Day 1 -then- AMRAP 20 160’ Walking Lunge 25 Wall Ball Shots @ 20/14# 3 Stone to Shoulder @ 173/115 TUESDAY Find a 1RM in the Complex: Power Clean + Push Jerk -then- “Grace” For time: 30 Power Clean and Push Jerks @ 135/95#Continue reading “Training April 1st – 7th”
Training March 25th – 31st
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Overhead Squat Week 6 of 6 Find a 1RM Overhead Squat Warmup E1.5MOM for 5 Rounds 5-4-3-2-1 OHS *Everyone’s first set is with the empty bar. Build up load until it starts to get heavy. -then- E2.5MOM for 3 Rounds 1 Overhead Squat -then-Continue reading “Training March 25th – 31st”
Weather Cancellation 3/19/2018
March 19, 2018 All evening classes cancelled (4 pm, 5:15 pm, and 6:30 pm) Due to the threat of tornadoes, large hail, and straight line winds we are cancelling classes tonight. Stay safe!
Training March 18th – 24th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY “Barbara” 5 Rounds: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely 3 minutes between each round. TUESDAY Overhead Squat Week 5 of 6 Warmup Sets E1.5MOM for 5 Rounds 2 Overhead Squats *Everyone’s first set is with the empty bar. Add loadContinue reading “Training March 18th – 24th”
Training March 11th-17th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Emily” 10 Rounds: 30 Double Unders 15 Pullups 30 Squats 100m Sprint Rest 2 Minutes *Time Cap: 45 min (including rest intervals) TUESDAY Overhead Squat Week 4 of 6 Warmup Sets E1.5MOM for 5 Rounds 3 Overhead Squats *Everyone’s first set is with theContinue reading “Training March 11th-17th”