03.10.16 Thursday

--THE WOD--

40-30-20-10-5

KBS (53/35)

*after each set of KBS perform 

15 Toes to Bar

03.09.16 Wednesday

--SWOD--

5 x Max Strict Pullups

*each set is to be done to failure. If the set cannot be done strict add a small band and work up from there. Can also be scaled to rings or straight bar rows. Each set is done to failure then you rest 90 sec.

--THE WOD--

20 Box Jump Overs (24"/20")

8 Power Snatch (135/95)

20 Sit-ups

20 Box Jump Overs 

10 Power Snatch 

20 Sit-ups

20 Box Jump Overs 

12 Power Snatch

20 Sit-ups 

For time...

*18 min cap

Emily

03.08.16 Tuesday

--SWOD--

3RM Back Squat

-then 3@90%

--THE WOD--

5 Rounds

10 Overhead Squats (115/75)

50 Double Unders 

For time...

*Firebreathers can use (135/95)

Fran

03.07.16 Monday

--SWOD--

EMOTM For 8 min

3 Strict Press+2 Push Press

*add load throughout. You do not need to move up in load each set

--THE WOD--

"For Armando and Melissa"

7 min amrap

35 Power Cleans (95/65)

35 Push Press

Rest 2 min

7 min amrap

27 Front Squat (95/65)

27 Hand Release Push-ups

*you will have two seperate scored for this workout. One for each amrap 

This WOD is for two special athletes.

Happy Birthday to Armando and Melissa

03.04.16 Friday

*THE NEXT CROSSFIT OPEN WORKOUT HAS BEEN ANNOUNCED. WE WILL BE COMPLETING THE OPEN WORKOUT SATURDAY BEGINNING AT 8:30AM. WE WILL RUN HEATS TO MAKE SURE EVERYONE HAS A CHANCE TO COMPLETE THE WORKOUT.

--THE WOD--

"16.2 ish"

16 min amrap

25 Toes to Bar

50 Double Unders 

15 Squat cleans (135/95)

*after each round increase your starting weight by 5-10# and decrease the squat clean reps by 2 reps. Ex. 15-13-11-9 

03.03.16 Thursday

*THE NEXT CROSSFIT OPEN WORKOUT WILL BE ANNOUNCED TOMORROW (THURSDAY).WE WILL BE COMPLETING THE OPEN WORKOUTS EVERY SATURDAY BEGINNING AT 8:30AM. WE WILL RUN HEATS TO MAKE SURE EVERYONE HAS A CHANCE TO COMPLETE THE WORKOUT EACH WEEK.

--THE WOD--

3 Rounds

800m Run

30 KBS (53/35)

20 Pullups 

For time...

Melissa D.

03.02.16 Wednesday

*THE NEXT CROSSFIT OPEN WORKOUT WILL BE ANNOUNCED TOMORROW (THURSDAY).WE WILL BE COMPLETING THE OPEN WORKOUTS EVERY SATURDAY BEGINNING AT 8:30AM. WE WILL RUN HEATS TO MAKE SURE EVERYONE HAS A CHANCE TO COMPLETE THE WORKOUT EACH WEEK.

--SWOD--

Every Minute on the minute for 8 min:

1 Deadlift+1 Hang Power Clean+1 Front Squat

*work up to a heavy set during the workout. NO MISSED REPS

--THE WOD--

As fast as possible complete:

100 Double Unders

50 Box Jump Overs (24"/20")

30 Shoulder to Overhead (135/95)

*12 min cap

Jamie