--THE WOD--
4 Rounds
15 Pullups
15 Power Snatch (75/55)
For time...
Friday, July 31, 2015
Thursday, July 30, 2015
07.31.15 Friday
--TEAM BIRTHDAY WOD--
"Sindy" (teams of two)
-25 min to complete-
800m Partner Med Ball run (20/14)
36 PartnerThrusters (135/95)
36 KBS (53/35)
36 Handstand Push-ups
800m Partner Med Ball Run
36 Partner Thrusters
36 KBS
36 Handstand Push-ups
800m Partner Run
*immediately following the 25 minute cap
you will have 11 minutes to find a 1RM Clean for each team member. Score will be the workout plus total load of the two Cleans added together.
Sindy
Wednesday, July 29, 2015
07.30.15 Thursday
--THE WOD--
16 min EMOTM
Odd min Max Shoulder to Overhead (135/95)
Even min Max Double Unders
*score is total reps completed
Tuesday, July 28, 2015
07.29.15 Wednesday
--SWOD--
3x50m Single Arm Overhead Carry
*heavy but perfect
--THE WOD--
21-15-9
Deadlifts (225/155)
Box Jump Overs (24"/20")
Toes to Bar
For time...
Nina
Monday, July 27, 2015
07.28.15 Tuesday
--SWOD--
8RM Back Squat
--THE WOD--
"Moe"
(13 min amrap)
25 Bar Over Burpees
Run 50m
25 Power Clean (95/65)
Run 50m
25 Overhead Squats
Run 50m
Moe
Sunday, July 26, 2015
07.27.15 Monday
--SWOD--
5RM Strict Press
-remove 10# and do another set of 5 reps
--THE WOD--
4 Rounds
20 Wall Balls (20/14)
20 Push-ups
For time...
*15 min time cap
Friday, July 24, 2015
07.25.15 Saturday
--THE WOD--
14 min (amrap)
50 Air Squats
40 Sit-ups
30 Pullups
20 Hang Power Cleans (95/65)
The 2015 CrossFit Games have begun!
(Watch them at games.crossfit.com)
Thursday, July 23, 2015
07.24.15 Friday
--TEAM WOD--
Teams of two
4 x 5:00min amraps (1 min rest between)
20 Hand Release Burpees
20 Plate Ground to Overhead (45/25)
20 Thrusters (115/75)
*break up the works as needed. One partner works at a time.
Joel
Wednesday, July 22, 2015
07.23.15 Thursday
--THE WOD--
800m Run
24 Power Snatch (75/55)
24 Toes to Bar
400m Run
24 Power Snatch (75/55)
24 Toes to Bar
800m Run
For time...
(25 min cap)
Tuesday, July 21, 2015
07.22.15 Wednesday
--SWOD--
Part I
2x1:00 handstand hold (wall facing)
Rest 1 min
Part II
3xMax Effort Handstand Push-ups
Rest 1 min
--THE WOD--
8 Rounds
10 Wall Balls (20/14)
25 Double Unders
For time...
Monday, July 20, 2015
07.21.15 Tuesday
--SWOD--
10RM Back Squat
-then 10@90%
--THE WOD--
10 min amrap
30 Power Cleans (135/95)
30 Push-Ups
30 KBS (choose load)
Sunday, July 19, 2015
07.20.15 Monday
--SWOD--
10 min EMOTM
3 Snatch (choose load)
*heavy but perfect technique
--THE WOD--
3 Rounds
12 Deadlifts (155/105)
12 Push Jerks
400m Run
For time...
Thursday, July 16, 2015
07.17.15 Friday
--TEAM WOD--
(Teams of 2)
Buy in: 1 min team handstand hold
400m Barbell Carry (95/65)
80 Pullups
60 Overhead Squats (95/65)
80 Wall Balls (20/14)
400m Barbell Carry
Wednesday, July 15, 2015
07.16.15 Thursday
--THE WOD--
3 Rounds
800m Run
10 Deadlifts (225/155)
20 Box Jump Overs (24"/20")
For time...
Tuesday, July 14, 2015
07.15.15 Wednesday
--SWOD--
Single arm Farmer Carries
3x50m
(Walk 50m one arm. Then switch arm walk another 50m)
(Rest 2 min between)
*this is something new to everyone. Choose a load that will allow good form and an upright torso. The movement will be explained
--THE WOD--
10 Power Snatch (115/75)
1 Toe to Bar
9 Power Snatch
2 Toes to Bar
8 Power Snatch
3 Toes to Bar
7 Power Snatch
4 Toes to Bar
6 Power Snatch
5 Toes to Bar
5 Power Snatch
6 Toes to Bar
4 Power Snatch
7 Toes to Bar
3 Power Snatch
8 Toes to Bar
2 Power Snatch
9 Toes to Bar
1 Power Snatch
10 Toes to Bar
For time...
*18 min cap
Sindy
Monday, July 13, 2015
07.14.15 Tuesday
--SWOD--
10RM Paused Back Squat (2 sec pauses)
-then 10@90%
--THE WOD--
8 min amrap
40 Double Unders
8 Clean and Jerk (185/125)
8 OH KB Lunge each arm (choose load)
Sunday, July 12, 2015
07.13.15 Monday
--SWOD--
3-3-3-3-3
Strict Press
*heavy
--BIRTHDAY WOD--
"Nikki"
12 min amrap
6 Deficit Handstand Push-ups (4"/3")
17 Push-ups
16 Burpees
*guys will use 45# plates as the deficit ladies will use 35# plates.
Thursday, July 9, 2015
07.10.15 Friday
*GRAND OPENING WOD THIS SATURDAY AT 9:30AM! BRING THE FAMILY, BRING A FRIEND, LETS CELEBRATE OUR NEW LOCATION. WE WILL BE SMOKING BURGERS FOR EVERYONE. SO BRING A SIDE AND COME HANG OUT WITH US!
--THE WOD--
(Teams of two)
"ALOT LIKE DT"
5 min amrap
Deadlifts (155/105)
Then...
5 min amrap
Hang Power Cleans (155/105)
Then...
5 min amrap
Shoulder to Overhead (155/105)
*one person works at a time. Partner not working will hold a plank (top of pushup position). For any work to be completed partner must be in a plank.
Wednesday, July 8, 2015
07.09.15 Thursday
*GRAND OPENING WOD THIS SATURDAY AT 9:30AM! BRING THE FAMILY, BRING A FRIEND, LETS CELEBRATE OUR NEW LOCATION. WE WILL BE SMOKING BURGERS FOR EVERYONE. SO BRING A SIDE AND COME HANG OUT WITH US!
--THE WOD--
"Beef Cake"
3 Rounds
21 KBS (53/35)
15 Box Jumps (24"/20"
9 Power Snatch (135/95)
For time...
Tuesday, July 7, 2015
07.08.15 Wednesday
--SWOD--
8-8-8-8
Romanian Deadlift
*heavy but perfect
--THE WOD--
Every 3 min for 15 min (5 Rounds)
75 Double Unders
10 Chest To Bar Pullups
Jo
Monday, July 6, 2015
07.07.15 Tuesday
--SWOD--
10RM Paused Back Squat
(2 sec each rep)
--THE WOD--
9 min amrap
21 Sumo Deadlift High Pull (115/75)
21 HSPU
Sprint 200ft.
Sunday, July 5, 2015
07.06.15 Monday
--THE WOD--
Compare to 07.11.14
(Teams of two)
"The Gabe"
20 min amrap
40 Burpee Buy-in (each team member)
7 Toes to Bar
5 Thrusters (95/65)
19 Lateral Bar Hops
7 Front Rack Lunge
5 Whippets
*partner not working on the amrap will be running 400m (Pace horse style)
Thursday, July 2, 2015
07.03.15 Friday
**NEW CLASS SCHEDULE
--TEAM WOD--
(Teams of two)
400m Partner Barbell Carry
60 Ring Dips
60 Sumo Deadlift Highpull (95/65)
60 Hang Power Cleans
400m Partner Barbell Carry
**20 min Cap
Wednesday, July 1, 2015
07.02.15 Thursday
**NEW CLASS SCHEDULE
--THE WOD--
Part one :
Run 1200m
For time...
*this is to be all out effort (3 laps around the building. Starting in front of the garage door.
Part two:
8 min amrap
60 Double Unders
30 KBS (53/35)
15 HSPU
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