Ghost

Tuesday, January 26, 2016 “The Ghost” 6 Rounds: 1 Minute Row 1 Minute Burpee 1 Minute Double Unders 1 Minute Rest This is a great cardio benchmark!  The intent of this wod is to try to get as many reps as possible of each movement...

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The 3’s Continue…

Monday, January 25, 2016 Front Squat: (70,80,90%) 3-3-3+ Then, CrossFit Open 15.1 9 Minute AMRAP: 15 Toes to Bar (knee raises)(abmat) 10 Deadlifts (115,75)(85,55)(65,45)(55,35) 5 Snatches Welcome back!  We are continuing with 3 reps this week on...

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Beast

Saturday, January 23, 2016 In teams of 3 complete: 1 Rep Max Thruster- Each athlete has 4 minutes to establish a max (score is total weight) Then, For Time: 5,000 Meter row* 150 Pullups 150 Squats 150 Pushups 150 Box Jumps (24,20) *One athlete...

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Bonus

Friday, January 22, 2016 Deadlift: (70%,80%,90%) 3-3-3+ Then, For Time: 30 Squat Snatches (95,65)(75,55)(55,35)(35,15) 44 Kettlebell Swings (53,35)(44,26)(26,18) We are finishing out our week with some deadlifting, snatching and kettlebell...

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Wide Open

Thursday, January 21, 2016 “Open Gym” Every class time today will be “Open Gym” style.   I want to take advantage of the whole hour to work with and give you all the opportunity to practice and or master new and old skills...

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Press>Clean>Jerk

Wednesday, January 20, 2016 Press: (70%,80%,90%) 3-3-3+ Then, For Time: 15 Power Cleans(155,105)(115,75)(95,65)(55,35) 15 Jerks 10 Power Cleans 10 Jerks 5 Power Cleans 5 Jerks We have worked our way back to the strict press.  Just like Monday it...

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Rep It!

Tuesday, January 19, 2016 3 rounds for Reps, 1 minute at each station: 50′ Sprints Squats Pushups Box Jumps (20″) Pullups Wall Ball Shots (20,14)(14,10)(10,6) Double Unders Toes to bar (knee raises)(abmat) Rest Here is a good one to...

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