Get-Up

Wednesday, November 30, 2016 15 Minute AMRAP: 4 Bar Muscle-Ups 6 Dumbell Turkish Get-Ups (35,25)(25,18) 8 Ring Pushups (deficit pushup)(floor) Today we are going to get a chance to work on some different skill sets.  There will be modifications...

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Clean and Jerk

Tuesday, November 29, 2016 Clean and Jerk: 1-1-1-1-1-1-1 Our mission today is to build to a new 1 rep max clean and jerk.  Stay highly tuned to your technique as you build up.  Making sure that your early reps are done with great form will set...

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Clean Out

Monday, November 28, 2016 With a running  clock: 3 Minute AMRAP: Assault Bike (calories) Rest 5 Minutes, 12 Minute AMRAP: 30 Double Unders 15 Power Cleans (135,95)(115,80)(75,55)(55,35) 30 Double Unders 15 Toes to Bar (knee to elbow)(toes to...

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Burn

Saturday, November 26, 2016 30 Minute AMRAP: 20 Squats 20 Push Press (45,35)(35,15) 20 Sumo Deadlift High Pull (45,35)(35,15) 20 Double Unders (40 singles) 20 Kettlebell Swings (53,35)(44,26)(26,18) 1000 Meter Row/ 800 Meter run/ 50 Calorie Bike...

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Earn

Wednesday, November 23, 2016 5 Rounds for Time: 11 Power Cleans (95,65)(75,55)(55,35)(35,15) 24 Wall Balls (20,14)(14,10)(10,6) 16 Bar Facing Burpees The rep scheme today is this year’s Turkey Day date.  One last wod before you crush lots...

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Liftoff Wod

Tuesday, November 22, 2016 15 Minute AMRAP: 25 Pullups (banded)(ring row) 50 Calorie Row 100 Overhead Squats (45,35)(35,15) 50 Box Jumps (24,20) 25 Pullups This workout was one of 3 from the recent CrossFit Liftoff competition.  This was a global...

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Snatching

Monday, November 21, 2016 Snatch: 1-1-1-1-1-1-1 We have a great opportunity to improve on the snatch today!  If you are new to the lift or even experienced, spend much of the class just working on technique.  For those of you ready to move up...

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