Thursday, February 26, 2015

2015-02-26 Deck of Cards

Meet upstairs at 1610

Warmup:
PVC stretch
Row 500 meters
200 single unders or 100 double unders


WOD:
Deck of Cards

Hearts:  Push press
Diamonds: Pushups
Spades:  Situps
Clubs:  KBS
Jokers:  10 Burpees

Tuesday, February 24, 2015

2015-02-24

Meet upstairs at 1610

Warm up:
Row 500 meters
20 squats
Hold in plank for one minute

Strength:
Push press 5-5-5-5-5

WOD:

3 Rounds

10 Power cleans
15 Box jumps
50 meter heavy farmer carry

Monday, February 23, 2015

2015-02-23 Front squats and KBS

Meet upstairs at 1610

Warmup:
PVC stretch
1-10 Situps
10-1 Pushups

WOD:
21-15-9
Front squats 135/75
KBS 53/35

Thursday, February 19, 2015

2015-02-19 Cleans

Thursday, February 19, 2015

Meet upstairs and warm up in the atrium with 50 feet each of:

Bear Crawl
Toe Touch
Russian Kicks
Lunges

OLY

Overhead Squat  3-3-3-3-3
Work toward a 3 rep max


WOD

3 Rounds

Run 200
5  Cleans  135/95
10 Toes to Bar
15 Burpees

Wednesday, February 18, 2015

2015-02-18 Brenton

Wednesday, February 18, 2015

Warm up upstairs with a 1000 meter row.  Move downstairs for the WOD

This is a hero WOD, so don't let the easy appearance fool you.

Brenton

5 Rounds

100 foot Bear Crawl
100 Foot Standing Broad Jump
Must do 3 Burpees after every 5 broad jumps.

Good Luck all.....I've never done this one before...K

Don't erase this Lisa!!!!!!




Monday, February 16, 2015

2015-02-17 FRAN !!

Tuesday, February 17, 2015

Happy Tuesday!  (Sorry for the technical difficulty)

Warm up: Run 400
                 10 Wall Ball
                 10 Push Ups
                 10 Pull Ups

OLY        3-3-3-3-3 Front Squat at 75% body weight


WOD       FRAN
                 21-15-9 Thrusters and Pull Ups

Thursday, February 12, 2015

2015-02-12 Goblets and push press

Meet upstairs at 1610

PVC stretch
Row 1000 meters

WOD:
12 Minute AMRAP

15 Goblet squats
15 dumbbell push press

Wednesday, February 11, 2015

2015-02-11

Meet downstairs at 1610

PVC Stretch
Run 400 meters

WOD:
5 Rounds of

10 Toes to bar
15 Wall ball shots
20 Situps

Tuesday, February 10, 2015

2015-02-10 15 minute AMRAP

Meet downstairs at 1610

PVC stretch
200 single unders or 50 double unders

Strength:
5,5,3,3 Push press

WOD:
15 minute AMRAP of

15 Squats
12 Pushups
9 Box jumps
6 Pullups

Monday, February 9, 2015

2015-02-09 EMOM Couplet



Meet upstairs at 1610

Warmup:

Row 1000m, drop your 500m split by 10 seconds for the 3rd 250m and then another 10 seconds for the last 250m

Tabata Birddog

TGU--10 on each side

WOD:

EMOM 20 minutes

In the first minute deadlifts at 90% of your 3 rep max

In the second minute 10 perfect pushups. They don't have to be slow, just perfect form.

                                                   A little light hearted jab from @CrossFit

Wednesday, February 4, 2015

2015-02-04 Goblets, swings and other stuff

Meet upstairs at 1610

PVC warm up

Core work:
100 flutter kicks (50 each leg)
50 situps
Plank hold for 1 minute

Strength:
5,5,3,3 Hang Squat clean

WOD:
3 Rounds for time of:
20 Goblet squats #53/35
20 Single handed KBS (10 each arm) #53/35
5 Deadlift #255/175
30 Single Unders

Tuesday, February 3, 2015

02-03-2014 Filthy Fifty Partner WOD

Tuesday, February 3, 2015

Good afternoon everyone.  Meet dowstairs for the WOD today. 

Warm up with 50 Doubles or 100 Single unders, 15 squats with a 2-second hold at the bottom and PVC stretching.

Partner WOD

This WOD is a partner Filthy Fifty.  50 reps of each listed exercise. You can break up the work any way you want between the partners, done as a chipper with one partner working at a time. 

Burpees
Deadlift 135/95
Pull-ups
Box Jumps
HR Push Ups
Med Ball Cleans
Push Press 95/75
T2B

Every 5 minutes, both partners must run a 200