06.01.15 Monday

--SWOD--

5-5-5-5-5 

Weighted Pushups 

*after the last 3 sets of pushups 

Complete a max set of ring rows

--THE WOD--

3 min (amrap)

Power Cleans (135/95)

Then...

2 min (amrap)

Squat Cleans

Then...

1 min (amrap)

Front Squats 

*score is the total reps completed  

West Regional

05.30.15 Saturday

--THE WOD--

3 Rounds

20 Thrusters (95/65)

400m Run

20 KBS (53/35)

For time...

05.29.15 Friday

--TEAM WOD--

(Compare to 01.22.15)

As a team of 2:

10 min amrap of

200m relay runs 

Then...

10 min amrap of

20 Hang Power Clean (155/105)

40 Double Unders 

20 Barbell Lunges

05.28.15 Thursday

--SWOD--

5-5-5-5-5

Strict Press

--THE WOD--

3 Rounds

21 Wall Balls (20/14)

14 Handstand Push-ups 

7 Deadlifts (225/155)

For time...

05.27.15 Wednesday

--SWOD--

3RM Back Squat

-then 2x3@90%

--THE WOD--

100 Double Unders

25 Hang Snatch (75/55)

75 Double Unders 

20 Hang Snatch

50 Double Unders

15 Hang Snatch

For time...

What an amazing Family we have!

05.26.15 Tuesday

--BIRTHDAY WOD--

"Nate and Becky Get a WOD"

15 min (amrap)

5 Clean and Jerk (165/115)

26 Burpees

5 Clean and Jerk 

36 Box Jumps (24"/20")

Coach Becky

Nate

05.25.15 Monday

Memorial Day Murph is here! We will doing "Murph" today (Monday) at 8:30am. Be sure to join us! This is the only class today.

05.23.15 Saturday

Memorial Day Murph is coming! We will doing "Murph" this coming Monday at 8:30am. Be sure to join us!

--THE WOD--

5 Rounds

400m Run (with 20# med ball)

12 Push Press (95/65)

12 Box Jumps (24"/20")

12 Sumo Deadlift High Pull (95/65)

For time...

05.22.15 Friday

Memorial Day Murph is coming! We will doing "Murph" this coming Monday at 8:30am. Be sure to join us!

--TEAM WOD--

(Teams of two complete)

5 min amrap

Clean and Jerks (135/95)

*alternate between partners

Then...

5 min amrap 

Front Squats (135/95)

*alternate between partners

Then...

5 min amrap

Dynamic Pushups 

*alternate between partners

05.21.15 Thursday

Memorial Day Murph is coming! We will doing "Murph" this coming Monday at 8:30am. Be sure to join us!

--THE WOD--

3 Rounds

800m run

30 KBS (53/35)

30 Toes To Bar

For time...

**20 min cap 

Loriana and Pat

05.20.15 Wednesday

Memorial Day Murph is coming! We will doing "Murph" this coming Monday at 8:30am. Be sure to join us!

--SWOD--

5RM Back Squat

*3 sec pause first rep only

-then 5@90% with no pause

--THE WOD--

"Isabel"

30 Snatch (135/95)

For time...

Barb and Sam!

05.19.15 Tuesday

 

--BIRTHDAY WOD--

"The Pat"

5 Wall Walks 

19 Pullups 

64 Wall Balls (20/14)

5 Wall Walks

19 Pullups

64 Sit-ups 

5 Wall Walks

19 Pullups

For time...

Happy Birthday Pat!

05.18.15 Monday

--SWOD--

10-8-6-4-2

Push Press

--THE WOD--

10 min EMOTM

30 Double Unders

10 Lateral Burpees 

5 Thrusters (135/95)

Memorial Day Murph is coming! Who's excited?!

05.15.15 Friday

--THE WOD--

(Teams of 2)

400m run

60 Toes to Bar

400m run

60 Hang Power Cleans (135/95)

400m run

60 Front Rack Lunges 

400m run

05.14.15 Thursday

--THE WOD--

3 Rounds

(Stations)

Row for Cals

Thrusters (75/55)

Box Jumps

Sit-ups 

Burpees

Ring Dips

*each station is 1 min long and these may not be completed in this exact order depending on class size. Enjoy!

Please welcome our newest CF7C Family members! (From left to right) Meet Megan, Erin, Brandon, and Brandon!

05.13.15 Wednesday

--SWOD--

5RM Back Squat

*pause 3 sec each rep in the bottom position

--THE WOD--

3 Rounds

21 Wall Balls (20/14)

18 KBS (53/35)

15 Plate Ground to Overhead (45/25)

12 Handstand Push-ups 

For time...

05.12.15 Tuesday

--SWOD--

10 min EMOTM

3-5 Strict Pullups 

-use bands as needed

--THE WOD--

15 Clean and Jerk (135/95)

100 Double Unders 

15 Clean and Jerk

100 Double Unders 

15 Clean and Jerk

For time.....

Cody

05.11.15 Monday

--SWOD--

3x10 Snatch Grip Romanian Deadlifts

*heavy but perfect

--THE WOD--

"Randy"

75 Power Snatch (75/55)

For time...

Casey takes 3rd Place overall this weekend and qualified for the American Open!!!

05.09.15 Saturday

--THE WOD--

5 Rounds

10 Overhead Lunges (75/55)

50 Double Unders

10 Power Snatch (75/55)

400m Run

For time...

**20 min cap

Armando

05.08.15 Friday

--PARTNER WOD--

20 min amrap

(Teams of 2)

60 Wall Balls (20/14)

60 Box Jumps (24"/20")

25 Deadlifts (185/125)

50 Wall Balls 

50 Box Jumps 

25 Deadlifts 

40 Wall Balls 

40 Box Jumps 

25 Deadlifts 

*the bar is to be held off the ground during all wall balls and box jumps. Every 5 min each team member must stop working and complete 10 hand release pushups. 

Our very own super hero working on rope climbs during CrossFit Kids!

05.07.15 Thursday

--SWOD--

8 min EMOTM

Even Min. Max Reps V-Ups

Odd Min. Max Reps Arches

--THE WOD--

200m Run

30 Push Press (95/65)

400m Run

20 Push Press (115/75)

800m Run

10 Push Press (135/95)

For time...

**If you cannot do the Rx load add 5-10# each set from your starting weight

Coach Beck-EE

05.06.15 Wednesday

--SWOD--

8RM Back Squat

-then 8@90% 8@80%

--THE WOD--

7 min amrap

14 Toes to Bar

14 KBS (53/35)

Memorial Day Murph 2014

Who's excited for this years Murph?!

05.05.15 Tuesday

--SWOD--

4x10 Goodmornings

*heavy but perfect

--THE WOD--

21-15-9

Front Squats (135/95)

Bar over Burpees

For time...

Shannon 

05.04.15 Monday

--SWOD--

1 Power Clean every 30 sec for 7 min

*choose a load that is challenging but you won't fail 

--THE WOD--

3 Rounds

20 Shoulder to Overhead (115/75)

20 Chest to Bar Pullups

For time...

*15 min cap

Gabe