09.03.15 Thursday

--THE WOD--

100 Double Unders

3 Rope Climbs

30 Box Jumps (24"/20")

30 KBS (53/35)

2 Rope Climbs 

20 Box Jumps 

20 KBS

1 Rope Climb

10 Box Jumps 

10 KBS

50 Double Unders

For time...

Emily

09.02.15 Wednesday

--SWOD--

5-5-3-3-2

Deadlift

*heavy but fast

--THE WOD--

4 Rounds 

Sprint 100yds

Then Max Reps Shoulder to Overhead (135/95)

*each round is 2 minutes

Melissa and Marisa

09.01.15 Tuesday

--SWOD--

3RM Paused Back Squat 

(2 sec each rep)

-then remove 5# and do another set of 3 reps paused the same amount 

--THE WOD--

9 min amrap

20 10m Sprints

15 Wall Balls (20/14)

10 Burpees

The Family

08.31.15 Monday

--SWOD--

5-4-3-2-1

Strict Press

--THE WOD--

3 Rounds

30 Squats

7 Power Cleans (185/125)

15 Hand Release Push-ups 

For time...

CF7C on the Podium at Pillage the Gym 2!

08.28.15 Friday

--SKILL--

15 min Rope Climb Clinic

--THE WOD--

12 min amrap

1 Rope Climb

5 Power Cleans (205/135)

9 Ring Dips

*advanced athletes who have muscle ups will muscle up into there ring dips

The Saya family

08.27.15 Thursday (Jims going away)

Jim is sadly gonna be heading out for deployment really soon. So in true fashion we will send him off CrossFit style! We will do one rep for every day he will be gone (247).

--THE WOD--

(Teams of two)

20 min amrap

47 Sledge Strikes

50 25ft shuttle runs

75 Power Snatch (75/55)

75 KBS (53/35)

Jim

08.26.15 Wednesday

--SWOD--

3x1:00min Weighted Plank

*rest 60 sec.

(Work up to a heavy weight)

--THE WOD--

"The Other Girl"

15 min amrap

25 Squats

20 Push-ups

15 Box Jumps

10 Burpees

5 Chest to Bar Pullups

Just a bunch of fit people doing what they do best!

08.25.15 Tuesday

--SWOD--

5RM Back Squat

-then 5@85% 5@80%

--THE WOD--

10 min EMOTM

5 Clean and Jerks (135/95)

*with remaining time complete as many double Unders as possible. Your score is the amount of double Unders completed

Emily 

08.24.15 Monday

--SWOD--

4x2 Snatch Balance

*use light load work on positions

--THE WOD--

9 Front Squats (155/105)

Run 200m

15 Front Squats 

Run 400m

21 Front Squats

Run 800m

For time...

Nick 

08.21.15 Friday

--THE WOD--

15 min amrap 

20 Hang Power Clean (135/95)

15 Hand release push-ups 

10 Wall Ball Sit-ups (20/14)

Fireman Carries

08.20.15 Thursday

--BIRTHDAY WOD--

(TEAMS OF 2)

"Marisa"

400m Partner Fireman Carry

40 Burpee Box Jumps (24"/20")

40 Thrusters (135/95)

40 Box Jumps

40 Front Squats 

400m Partner Fireman Carry

For time...

*25 min cap

**One partner works at a time. For the fireman carries if you are unable or unwilling to carry your partner each team member must carry a medicine ball.

Marisa

08.19.15 Wednesday

--SWOD--

9 min EMOTM

2 Push Press+1 Split Jerk

*building in load during the EMOTM 

--THE WOD--

21 KBS 

21 V-ups

21 Pullups

200m run

15 KBS 

15 V-ups

15 Pullups

200m Run

9 KBS

9 V-ups

9 Pullups 

200m Run 

For time...

Squat Day

08.18.15 Tuesday

--SWOD--

5RM Back Squat

-then 5@95% 5@90%

--THE WOD--

9 min amrap

6 HandStand Push-ups

9 Deadlifts (225/155)

12 Overhead Plate Lunges (45/25)

Brandon

08.17.15 Monday

--SWOD--

4x3 High Hang Power Snatch

*heavy but perfect

--THE WOD--

3 Rounds

15 Shoulder to Overhead (115/75)

30 Sit-ups 

60 Double Unders

For time...

*18 min time cap 

08.15.15 Saturday

--THE WOD--

21-15-9

Power Clean (135/95)

Front Rack Lunge

Shoulder to Overhead 

For time...

08.14.15 Friday

--TEAM WOD--

(Teams of two)

20 min amrap

5 Power Snatch (135/95)

10 Toes to Bar

15 Box Jump overs (24"/20")

*alternate as needed, one person works at a time

Nina and Lauradelle

08.13.15 Thursday

**NO 10:30AM CLASS THURSDAY AND FRIDAY. WE APOLOGIZE FOR ANY INCONVENIENCE. CONTACT COACH CODY IF YOU HAVE ANY QUESTIONS.

--THE WOD--

3 Rounds

800m run

25 KBS (53/35)

25 Wall Balls (20/14)

For time...

*21 min cap

Becky and Megan

08.12.15 Wednesday

**NO 10:30AM CLASS THURSDAY AND FRIDAY. WE APOLOGIZE FOR ANY INCONVENIENCE. CONTACT COACH CODY IF YOU HAVE ANY QUESTIONS.

--SWOD--

5-5-5-5-5

Weighted Pushup

*work up to a heavy

--THE WOD--

5 Rounds

10 OHS (95/65)

10 Pullups

For time...

Brent

08.11.15 Tuesday

--SWOD--

5RM Back Squat

-then 5@90%

--THE WOD--

3 Rounds

60 Double Unders

20 Sumo Deadlift High Pull (95/65)

For time...

CF7C on top!!!!

08.10.15 Monday

--SWOD--

EMOTM For 10 min

3 Shoulder to Overhead (choose load)

--THE WOD--

12 min amrap

20 Hand release burpee

10 Clean and Jerks (135/95)

Run 200m with a med ball

Casey and Vanessa take 2nd place!

08.07.15 Friday

--TEAM WOD--

(Teams of 2) 

"The Grace that never ends"

100 Clean and Jerks (135/95)

For time...

(Partner not working must hold a plank)

**15 min cap

Cody

08.06.15 Thursday

--THE WOD--

5 Rounds

20 Wall Balls (20/14)

15 Box Jumps (24"/20")

10 Power Snatch (75/55)

For time...

**20 min time cap

08.05.15 Wednesday

--SWOD--

2-2-2-2-2-2

Push Press

*heavy but fast and perfect, if you lose position it's to heavy

--THE WOD--

400m run

30 Toes to Bar

60 Double Unders 

20 Toes to Bar

40 Double Unders

10 Toes to Bar

20 Double Unders

400m Run

For time...

Becky, Megan, and Sindy

08.04.15 Tuesday

--SWOD--

5RM Paused Back Squat

(Pause 2 sec each rep)

-then 5@90%

--THE WOD--

12 min EMOTM

10 KBS (53/35)

5 Burpees

08.03.15 Monday

--SWOD--

2-2-2-1-1

Split Jerk

*use the first few sets of 2 reps to warmup then go heavy for the 1's using perfect technique 

--THE WOD--

7 min amrap

3 Power Clean (185/125)

3 Chest to Bar Pullups

6 Power Clean

6 Chest to Bar Pullups

9 Power Clean 

9 Chest to Bar Pullups 

*thats one round then repeat for 7 minutes

Matt