April 29

5 x 1 Max Height Vertical Jump

then,

1-1-1-1-1-1-1

Overhead Squat

then,

50 Back Ext AQAP

April 28

5 x 1 Max Distance Broad Jump

then,

3 Rounds of:

15 Power Clean (135#/95#)

15 Burpee

April 27

5 Rounds of:

15 KB Swings

100m Gasser

10 Pull ups

1min Rest

then,

Tabata Sit Ups

April 26

Hook Grip

Strength

Work up to a heavy single

Hang Power Clean

Metcon

5 Rounds of:

10 Thrusters (95#/65#)

10 Ring Push Ups

Buddy Lee Power Jump Double-Under

Skill Work

Double Unders

"Christine"

3 Rounds of:

500m Row

12 Bodyweight Deadlift

21 Box Jumps

April 22

Grand Opening April 30th @ 12:30. See you there!!

Alternating Sets of:

3-2-2-1-1-1 Front Squat

3-2-2-1-1-1 Weighted Pull Up

Then,

3 x 15 GHD Sit Ups

Then,

1 Mile Run

April 21

Putting the Marines through some CrossFit

SQT

3 Rounds of:

95# Ground to Overhead - 10 Reps

200 yard Shuttle Run - 50 yards down and back twice

April 20

Skill Work

Push Jerk

Metcon

10min AMRAP of:

10 Shoulder to Overhead (95#/65#)

10 KB Swings (1.5pd/1pd)

10 Box Jumps (24"/20")

April 19

2 Rounds of:

200m Run

50 Push Ups

200m Run

50 Sit Ups

200m Run

50 Squats

200m Run

50 Back Extensions

April 18

Check out Ken C. doing todays WOD (HERE)

Strength
3-3-2-2-1-1-1 Back Squat

Metcon
3 Rounds of:

9 Deadlift (225/155)

12 Burpees

15 Wall Balls (16/10)

April 15

Death by Pull ups

(1 during the 1st min., 2 during the 2nd min...and so on til failure)

Then,

2K Row

April 14

Use Chalk!

Strength

Work up to a heavy single

Deadlift

Metcon

5 Rounds of:

10 Power Cleans (135#/95#)

20 Push Ups

April 13

Ash killing it at the noon class!

4 Rounds of:

400m Run

50 Air Squats

April 12

Strength

Work up to a heavy single

Press

Metcon

4 Rounds of:

10 Ring Dips

15 K2E

20 Back Ext.

April 11

Strength

5x3 Back Squat

Metcon

5 Rounds of:

6 Power Snatch (95#/65#)

10 Box Jump (24"/20")

Sat. 9am Free CrossFit Class

 Warming up with some inchworms.

Great to see some new faces today!! 

Don't forget to come out to our Grand Opening

April 30th 12:30pm - ??

April 8

Working on your Double Unders?

5 Rounds of:

45sec KB Swings

45sec Rest

45sec Burpees

45sec Rest

Then,

3x Max L Hold on the bar

April 7

Fish Game

4x500m Row (2min rest between sets)

then,

3x Max Handstand Hold (2min rest between sets)

April 6

CrossFit Open WOD3

5 Min. AMRAP

165# Squat Clean

165# Jerk

April 5

Elbows in front of the bar, stay upright, explosive hip drive, and press out.

Strength

3RM Push Press

Metcon

200m Run

50 Sit ups

25 Push Press

200m Run

40 Sit ups

20 Push Press

200m Run

30 Sit ups

15 Push Press

200m Run

20 Sit ups

10 Push Press

200m Run

10 Sit ups

5 Push Press

(75#/55#)

April 4

Make sure you are recording your benchmark workouts like the "Girls", Hero WODs, Max efforts (ex. 400m run), Max Lifts (ex. Snatch, Back Squat)

"Cindy"

20min AMRAP of:

                                       5 Pull Ups

                                        10 Push Ups

                                        15 Air Squats