Monthly Archives: April 2016

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4-18-16

Strength: Push Press

 

WOD: 12 Min AMRAP

40′ Bear Crawl

10 Pull Ups

10 Sit Ups

40′ Broad Jump

**EMOM complete 2 Burpees

 

Brett Allen

Strength/Skill of Choice

 

“Brett Allen”

For time:
1000m row
100 double unders
54 wall balls (20/14)
54 kettle bell swings (55/35)
54 sit ups

“I have fought the good fight, I have finished the race, I have kept the faith.” 2 Timothy 4:7

In Loving Memory of Brett Allen 11/21/1960-04/15/2014

4-14-16

Strength: Deadlifts

 

WOD: 4 Rounds

:30 Wall Squat

:30 Rest

1 Minute Calorie Row

1 minute of Thrusters (45/35)

:30 Plank

:30 Rest

 

 

 

 

4-13-16

Strength: Power Clean

 

WOD: 14 Minute Running Clock

4 Min AMRAP

12-Box Jumps

12-Sumo Deadlift High Pulls

12-Knee to Elbows

***Rest 1 minute

4 Min AMRAP

10-Box Jumps

10-Sumo Deadlift High Pulls

10-Knee To Elbows

***Rest 1 Minute

4 Min AMRAP

8-Box Jumps

8-Sumo Deadlift High Pulls

8-Knee To Elbows

 

 

4-12-16

Strength: Push Jerk

8-8-6-6-4-4-2-2

WOD: For Time

3 Rounds

400m Run

21 Chest to Bar Pull Ups

15 Overhead Squats @70%

9 Ring Dips

 

16 min Time Cap

 

This Saturday Class Schedule:

Crossfit Open Gym 8:00-8:40

5k Poker Run 9:00-10:15

Winner will be Announced @ 10:15

1 Year Anniversary party 10:15-1:00

Bounce House for the Kids

4-11-16

Strength: Front Squat

WOD: 14 Min AMRAP

5 Burpees

10 Wall Balls

10 Wall Ball Sit Ups

Rest :30

 

 

This Saturday Class Schedule:

Crossfit Open Gym 8:00-8:40

5k Poker Run 9:00-10:15

Winner will be Announced @ 10:15

1 Year Anniversary party 10:15-1:00

Bounce House for the Kids

4-9-16

20min AMRAP of:

200m Run

10 Deadlifts @ 70% of 1 rep max

10 Toes to Bar

10 Parallette Shoot Throughs

20 Lateral Hops over bar

 

 

4-8-16

Strength: Back Squats

WOD: 2 Rounds

500m Row

50 Wall/Ball Squats

50 Double Unders

 

 

4-7-16

Strength: Power Snatch

 

WOD: 15 Min AMRAP

5 Box Jumps (30/24)

10 KettleBell Swings (55/35)

15 Russian Twist

4-6-16

Skill: 10×100 Rest :30

WOD:

21 Reps With Empty Bar

Hang Clean+Shoulder to Over Head+Front Squat

15 Reps at 95/65

Hang Clean+Shoulder to Over Head+Front Squat

9 Reps at 145/105

Hang Clean+Shoulder to Over Head+Front Squat