SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice MONDAY Find a max in the complex: Deadlift + Hang Power Clean + Push Jerk -then- “DT” 5 Rounds 12 Deadlifts @ 155/105# 9 Hang Power Cleans @ 155/105# 6 Push Jerks @ 155/105# *Time Cap: 20 min TUESDAY Overhead Squat Week 3 of 6 WarmupContinue reading “Training March 4th -10th”
Category Archives: CrossFit WODs
Training February 25th – March 3rd
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Find a 1RM Behind the Neck Split Jerk -then- “Drago” 30-25-20-15-10 Russian Kettlebell Swings @ 70/53 Double Unders 30’ Shuttle Sprint *Time Cap: 20 min TUESDAY Overhead Squat Week 2 of 6 Warmup Sets E1.5MOM for 5 Rounds 5 Overhead Squats *Everyone’s first setContinue reading “Training February 25th – March 3rd”
Training February 18th – 24th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Presidents Day: Normal Schedule Test Max Unbroken Strict Pullups -then- “Jerry” Run 1 mile Row 2K Run 1 mile *Time cap: 35 min TUESDAY AMRAP 3 6 Hang Power Snatch @ 95/65# 6 Burpees Over the Bar Rest 1 min AMRAP 5 Muscle Ups RestContinue reading “Training February 18th – 24th”
Training February 11th – 17th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Pullup Cycle: Week 3 Day 1 -then- “When Karen met Annie” 2 Rounds for Time: 75 Wall Ball Shots @ 20/14# 75 Double-Unders 75 Situps TUESDAY Partner Workout For time: 2 Rounds Row 20/16 cal 30 Bench Press @ 95/55# Row 20/16 cal 30 BenchContinue reading “Training February 11th – 17th”
Training February 4th- 10th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Pullup Cycle: Week 2 Day 1 Find a 1RM Snatch -then- “Isabel” For time: 30 Power Snatches@ 135/95 lb Time Cap: 10 min TUESDAY Pullup Cycle: Week 2 Day 2 -then- Find a 3RM Back Squat -then- 3 sets x 6 reps each leg, Bulgarian SplitContinue reading “Training February 4th- 10th”
Training January 28th – February 3rd
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Retest Max Effort Unbroken Pullups Pullup Cycle: Week 1 Day 1 Partner WOD For time: Row 7000 meters Time Cap: 35 min *Only one partner rows while the other partner rests. You may trade partners whenever desired within these bounds: You must row atContinue reading “Training January 28th – February 3rd”
Training January 21st – 28th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Pullup Cycle Week 3 Day 1 “Helen” 3 Rounds 400m Run 21 Kettlebell Swings @ 53/35# 12 Pullups Time cap: 18 min. TUESDAY Find a 2RM Back Squat -then- “Annie’s Cousin” 50-40-30-20-10: Double Unders Wall Ball Shots @ 20/14# Cutoff: 25 min WEDNESDAY Pullup Cycle WeekContinue reading “Training January 21st – 28th”
January 17, 2018 Weather Cancellations
Wednesday Class Cancellations: Wednesday 5:30am class: Cancelled *Open Gym: 7am-11am* We will make another post if any other classes are cancelled. If you do not see another post, assume classes are on.
January 16, 2018 Weather Cancellations
Tuesday Class Cancellations Below: Tuesday 11:30am: Cancelled Tuesday 4:00pm: Cancelled Tuesday 5:15pm: Cancelled Tuesday 6:30pm: Cancelled This evening I will evaluate implications for Wednesday’s classes and post accordingly. Forecasts often talk a big game and don’t deliver. But in today’s case, the snow, ice, and generally bad driving conditions have actually arrived. If you haveContinue reading “January 16, 2018 Weather Cancellations”
Training January 14th-20th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY MLK Day Classes @ 11:30 AM & 4:00 PM (open gym 12:30-3:30) Find a 1RM Power Snatch + Overhead Squat -then- 3 Rounds: 10 Evil Wheels 15 Power Snatches @ 105/70# 75 Double Unders *Time Cap: 20 min total, and no more than 3 minContinue reading “Training January 14th-20th”