Monday February 19, 2018 by Dawn Marie | February 19, 2018 | WOD | 0 comments

Presidents Day and all classes are running!

 

Strength:

Stamina Squats

On the 2:30 x 6 Sets:

3 Front Squats + 6 Back Squats

70%- 85% of 1RM Front Squat

 

WOD

7 rounds for time of:

14 dumbbell deadlifts (50#/35#)

14 alternating dumbbell shoulder presses

 

Saturday February 17, 2018 by Dawn Marie | February 17, 2018 | WOD | 0 comments

 

WOD:

15 minute Partner AMRAP

Wall Balls (20#/14#)

Partner A Max Reps Wall Balls

Partner B Max Reps Wall Balls

Partner A 10 Box Jumps

Partner B 10 Box Jumps

Partner A Max Reps Wall Balls

Partner B Max Reps Wall Balls

Partner A 10 Box Jumps

Partner B 10 Box Jumps

Etc…

 

Then…

4 Rounds:

Partner A: 

2 minutes for a 20/15 Calorie Row

then…AMRAP Double Unders

Partner B: 

2 minutes for a 20/15 Calorie Row

then…AMRAP Double Unders

 

Friday February 16, 2018 by Dawn Marie | February 16, 2018 | WOD | 0 comments

Skillz & strength:

Squat Clean + Split Jerk

 

WOD:

50/35 Calorie Row

40 Kettlebell Swings (53/35)

30 Toes 2 Bar or 30 Push Presses (115#/80#)

40 Kettlebell Swings (53/35)

50/35 Calorie Row

 

Thursday February 15, 2018 by Dawn Marie | February 15, 2018 | WOD | 0 comments

Skill / Stamnina:

1 mile Run

 

AMRAP 12:

20 Toes 2 Bar

10 left-arm overhead walking lunges

10 right-arm overhead walking lunges

Men: 60-lb. dumbbell

Women: 40-lb. dumbbell

Wednesday February 14 , 2018 by Dawn Marie | February 14, 2018 | WOD | 0 comments

WOD:

21 Burpee Box Jump Overs (24/20)

9 Bar Muscle-Ups

15 Burpee Box Jump Overs (24/20)

7 Bar Muscle-Ups

9 Burpee Box Jump Overs (24/20)

5 Bar Muscle-Ups

 

BODY ARMOR

4 Sets:

10 DB Box Step-Ups 

10/10 Single Arm Rows

20 Russian Twists 

30 Banded Pull Aparts 

 

Tuesday February 13, 2018 by Dawn Marie | February 13, 2018 | WOD | 0 comments

We want YOU to sign up for The 2018 Crossfit Open!! 

Yes, The Crossfit Open is the starting point of the road to The Crossfit Games and Yes, it is for everyone!  There is and RX Division as well as a Scaled Division.   Register Here.

For 5 Weeks CrossFit HQ gives out 1 workout per week to be completed, judged and turned in.  These workouts are revealed each Thursday at 8pm and must be turned in by the following Monday by 8pm.

We will be doing these workouts every Friday in class.  So, if you are doing them, why not sign up and join in the road to The Games?!

All Info can be found Here.

 

WOD:

Alternating OTM x 15 (5 Rounds):

Minute 1 – 15/12 Calorie Row

Minute 2 – 5 Deadlifts

Minute 3 – :30s Max Kipping Deficit HSPU (4.5″/3″)

 

Core Cash Out:

4 Sets:

20 Tuck Crunches

15 V-Ups

30 Second Hollow Hold

30 Second Superman hold

 

Monday February 12, 2018 by Dawn Marie | February 12, 2018 | WOD | 0 comments

Skiil / Strnegth:

Stamina Squats

On the 2:00 x 6 Sets:

2 Front Squat + 4 Back Squats  @ 70-85%

(Ideally, we want the same weight as last weeks squats)

 

 

AMRAP 10:

50 Barbell-Facing Burpees

150 Double-Unders

30 Squat Clean Thrusters (135/95) 

 

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