Monday March 31st

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All levels

A. 7 Behind the neck push press
EMOM 10min

B. 5 Rounds for time
10 Wall climbs
10 Toes to bar
20 Box jumps 24/20

Beginners

A. 5 Push presses
EMOM 10 min

B. 5 Rounds for time
10 Backward inchworms
10 Knees to elbow
10 Box jumps


Saturday March 29th HAPPY BIRTHDAY Crystal!!!!!! YAY!!!

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Teams Of 2

200 M run
100 Kb Snatches 20/12kg — Hold KB

200 M run

200 Push Ups—Hold Plank

200 M run

300 Squats—Hold Lunge

200 M run

One partner works one partner holds

Happy Birthday Crystal Richards!!!! :)


Friday March 28th

Last week for the CrossFit Games Open WOD!!!!!!

Don’t Forget to come and cheer the competitors on, this Sunday at 3pm!20130708-210901.jpg

14.5

For Time:

21.18.15.12.9.6.3

Thrusters 95/65

Bar Facing Burpees


Thursday March 27th

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All levels

A) Strict press
3×5

B) Annie

Advanced

A) Strict press
3×5

B) Annie
rest 3 minutes then
3 rounds of Rosa


Wednesday March 26th

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All levels

12 min emom
2 Clean and jerks

15 – 12 – 9
Power cleans 135/95
Push press
*5 burpee penalty for letting go of the bar during a set

Beginners

12 min emom
2 Hang power cleans and push press

15 – 12 – 9
Front squats
Push press
*No burpee penalty


Tuesday March 25th

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Our lady Maricia PR’d her Dead Lift yesterday by 50lbs!!!!!!! Give her a HIGH five next time you see her. So amazing! :)
All levels

10 rounds for time of
5 Pull ups
10 Push ups
15 Squats
200m run

Beginners

8 rounds for time of
5 Pull ups
10 Push ups
15 Squats
100m run


Monday March 24th

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All levels

A. Air squat re-test 1min max rep.
2 attempts.

B. Dead lift PR test
5-3-2-1-1-1-to max

C. 15 min AMRAP
10 Barbell rollout 75/55
10 Thrusters
20 Double unders

Beginners

A. Air squat re-test 1min max rep.
2 attempts.

B. Dead lift
2-2-2-2-2

C. 15 min AMRAP
10 Back extension
10 Thrusters
50 Single Jump ropes


Food as Fuel seminar is here

EVERYTHING you put in your body affects your performance, mood, sleep, and virtually ever other aspect of your life. Taking that into consideration, you have to ask yourself two questions. One: what are your goals? And two: is what you’re doing/eating now conducive to those goals?  If you’re not progressing towards those goals, then I would suggest making some assessments and adjustments. If you’d like to get some education on the matter, our Food is Fuel seminar is happening March 22nd (either today or tomorrow, depending on when you read this) 4-6pm.

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“Lalich”
Team WOD
3 players (at least 1 female), partition work as desired. Players not working are holding plank.
Run 400m (entire team)
150x Box jumps (20 inch)
75x Push press (35# DBs)
125x Squats
150x Overhead Alternating lunge steps (35# plate)
Run 400m (entire team)

 

 

 

 


Friday March 21st

If your competing and looking to perform, this is fish oil to GET!!!

If your competing and looking to perform, this is fish oil to GET!!!

Workout 14.4

14 minute AMRAP:
60-calorie row

50 toes-to-bars

40 wall-ball shots, 20 / 14 lb.

30 cleans, 135 / 95 lb.

20 muscle-ups

 

Scaled Version

14 Minute AMRAP

60-Calorie row

50 Ballistic Sit Ups

40 Wall Balls 20/14

30 Hang Power Cleans 95/65

20 Pull Ups

 


Thursday March 20th…the best day of the year!!! Lets PR!!!!

We LOVE this guy!!

We LOVE this guy!!

Happy Birthday to our hometown hottie Nate Harris!!!!!!

All Levels

For Time

“You Nasty Nate You Nasty”

100 Doubles Under’s

50 Box Jumps 24/20

45 Pull Ups

40 Jumps Squats

35 Kb Swings 24/16

30 Ring Push Ups

25  Toes to Bar

20 Power Cleans 185/125

15 Burpees

10 Muscle Ups

5 Hand Stand Push Ups

 

 



Mobility WOD