Friday February 2, 2018 by Dawn Marie | February 2, 2018 | WOD | 0 comments

WOD:

21 - 15 - 9

Push Presses (135#/95#)

Power Cleans

 

Cash Out:

12 minute EMOM:

Odd: Burpee Box Jumps

Even: Gymnastic Skill of Choice

Thursday February 1, 2018 by Dawn Marie | February 1, 2018 | WOD | 0 comments

Skill Warm Up:

9 minute row

Stroke Rating: 20/22/24/26/28/26/24/22/20 (change each minute)

 

WOD

3 Rounds

400 @ 22 s/m

250 @ 24 s/m

100 @ 26 s/m

*1 minute rest between each distance

 

Cash Out:

4 Rounds:

30 Seconds Side Plank - R

30 Seconds Side Plank - L

30 Seconds Hollow Rock

30 Seconds Rest

 

Wednesday January 31, 2018 by Dawn Marie | January 31, 2018 | WOD | 0 comments

The 2018 CrossFit  Open is coming Feb 22nd.  So register soon!!!  All levels welcome.  This year we will be doing The Open  Workouts on Friday.   Go to this link to Register orfort more info.  Talk to your coaches as to whether this is right for you. 

 

WOD:

21-15-9:

Wallballs (20/14)

Toes 2 Bar

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

 

 

Body Armor Cash Out:

Not For Time

4 Sets:

5 Sumo Deadlifts 

25 Low Banded Rows

Tuesday January 30, 2018 by Dawn Marie | January 30, 2018 | WOD | 0 comments

Let's welcome in a bunch of "new" equipment we grabbed this weekend.  

- 10 Box Jump Boxes....without screws sticking out of them.

- 6 sets of 15# Plates....that aren't ready to break in two!

- 5 sets of 2 1/2 lb plates...we just need them

- 1 GHD 

- Two more  32kg Kettlebells

- 4 Sweet Sweet Rowers

 

WOD:

AMRAP 15:

60 Double-Unders

30/21 Calorie Row

10 Power Snatches (135/95)

 

Gymnastic Cash Out:

1 - 10 Strict Pull Ups

10 -1 Strict Hand Stand Push Ups

 

Monday January 29, 2018 by Dawn Marie | January 29, 2018 | WOD | 0 comments

STAMINA SQUATS

Alternating EMOM x 12 (6 Rounds):

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Working load today is at 66% of our Front Squat 1RM

 

3 Rounds:

15 Hang Power Cleans (115/80)

15 Barbell-Facing Burpees

 

Core Cash Out:

35 GHD Sit-Ups

35 Hip Ext or Glute Bridges

20 GHD Sit-Ups

25 Hip Ext or Glute Bridges

35 AbMat Sit-Ups

35 Supermans

20 AbMat Sit-Ups

20 Supermans

 

Saturday January 27, 2018 by Dawn Marie | January 27, 2018 | WOD | 0 comments

WOD:

800m Run

Then…

10 Rounds of:

1 Clean & Jerk (185#/135#)

5 Chest 2 Bar Pull Ups

10 Push Ups

15 Air Squats

Then…

800m Run

Friday January 26, 2018 by Dawn Marie | January 26, 2018 | WOD | 0 comments

WOD:

4 Rounds of a 2:00 Window:

50′ Dumbbell Walking Lunge (50’s/35’s)

50 Double-Unders

Time Remaining, Max Ring Muscle-Ups

Rest 2:00 between rounds.

 

Cash Out:

50 Barfacing Burpees 

- Box Jumps for those who did Thursday’s WOD

- working on pacing and for RX athletes, work on not stepping up or down on the burpee.

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