April 1

Strength

A1. 3 x ME Handstand Hold or Walk

A2. 3 x 5 High Box Jump

MetCon

"1/2 Murph"

800m Run

50 Pull Up

100 Push Up

150 Squat

800m Run

*Partition the pull ups, push ups and squat however you want.

March 29

No Classes Today (3/29) - REST DAY!!

We will be OPEN tomorrow (3/30) for our 9am Community Class (Bring a friend!) and 10:30 Open WOD 13.4

Open WOD 13.4
MEN - includes Masters Men up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:

135 pound Clean and jerk, 3 reps

3 Toes-to-bar

135 pound Clean and jerk, 6 reps

6 Toes-to-bar

135 pound Clean and jerk, 9 reps

9 Toes-to-bar

135 pound Clean and jerk, 12 reps

12 Toes-to-bar

135 pound Clean and jerk, 15 reps

15 Toes-to-bar

135 pound Clean and jerk, 18 reps

18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN - includes Masters Women up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:

95 pound Clean and jerk, 3 reps

3 Toes-to-bar

95 pound Clean and jerk, 6 reps

6 Toes-to-bar

95 pound Clean and jerk, 9 reps

9 Toes-to-bar

95 pound Clean and jerk, 12 reps

12 Toes-to-bar

95 pound Clean and jerk, 15 reps

15 Toes-to-bar

95 pound Clean and jerk, 18 reps

18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

March 28

Strength

A1. 3 x ME Handstand Push Up

A2. 3 x ME Hanging L-Sit

MetCon

12 min AMRAP

4 Press

8 SDHP

12 Front Squat

(75#/55#)

We are CLOSED this Friday.

We are OPEN Saturday 9am Community Class & 10:30am Open WOD 13.4

March 27

Skill Work

5min of Jump Rope Skills

MetCon

4 Sets of:

400m Run

20 Grasshopper

3 min Rest

We are CLOSED this Friday.

We are OPEN for 9am and 10:30am Open WOD 13.4 on Saturday.

March 26

"Power" means anything that is parallel or above during the squat portion of the clean or snatch.

Strength

4 x 2 Power Clean

MetCon

"Death By Clean & Jerk"

1 Clean & Jerk in the first minute

2 Clean & Jerk in the second minute

3 Clean & Jerk in the third minute

.....Continue this pattern until you are unable to complete the number of C&J within the minute.

(135#/95#)

EST will be Closed this Friday.

Normal Class and Open WOD 13.4 on Saturday.

March 25

Jacob's Back Squat PR

Strength

4 x 5 Bench Press

MetCon

"Helen"

3 Rounds of:

400m Run

21 KB Swing

12 Pull Up

March 22

A. 5 x 1 Power Clean + 1 Hang Clean & Jerk

B. 3 x 3 Back Squat

C. 1000m Row

No CompWOD / Social
Okay, so we are going to wait until we get through the Open WODs before we continue our Friday CompWODs and Social gatherings. We will meet again the 3rd Friday in April.

Saturday 10:30am we will meet for CF Open WOD 13.3

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (20 lbs to 10' target)

90 Double-unders

30 Muscle-ups

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (14 lbs to 9' target)

90 Double-unders

30 Muscle-ups

March 21

Strength

A1. 3 x 3-5 Wall Climb

A2. 3 x ME L-Sit

MetCon

800m Run 

1 min ME Double Under

800m Run

1 min ME KB Swing

800m Run

1 min ME Double Under

March 20

Strength

A1. 3 x 5-10 Strict Toes to Bar

A2. 3 x 10-20 Hip Extension

MetCon

50 Pull Up

75 Push Up

100 Air Squat

March 19

Strength

4 x 5 Press

MetCon

5 Rounds of:

5 Clean and Jerk (135#/95#)

200m Run

March 18

Strength

5 x 5 False Grip Ring Pull Up

MetCon

"Jeremy"

21-15-9

OH Squat (95#/65#)

Burpee

March 15

Strength

A. 5 x 1 Power Clean + 1 Hang Clean

B. 3 x 5 Bench Press

No CompWOD / Social this Friday (3/15). We will have it next Friday (3/22) @ 6pm

This Saturday (3/16) @ 10:30am we will be hosting the next Open WOD!!

CrossFit Open WOD 13.2

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

115 pound Shoulder to overhead, 5 reps

115 pound Deadlift, 10 reps

15 Box jumps, 24" box

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

75 pound Shoulder to overhead, 5 reps

75 pound Deadlift, 10 reps

15 Box jumps, 20" box

March 14

Skill Work

5 x 30s Double Under (1 min Rest)

Endurance

6 Rounds of:

200m Run

10 KB Swing

March 13

Strength

4 x 2 Weighted Pull Ups

(Go up from your 3s last week)

MetCon

"Adrian"

7 Rounds of (or 20min AMRAP):

3 Forward Roll

5 Wall Climb

7 Toes To Bar

9 Box Jump (30"/24")

We will not have our CompWOD / Social this Friday due to Spring Break.

We will have it next Friday (3/22)!!

We will be hosting Open WOD 13.2 this Sat @ 10:30am.

March 12

Strength

4 x 2 Push Press

(Go up from your 3s last week)

MetCon

5 Rounds of:

10 OH Lunges (45#/25#)

10 Burpees

March 11

Burgener talking about the Clean & Snatch

Strength

4 x 3 Back Squat

(Go up than your 5s from last week)

MetCon

Teams of 2 - Alt Sets

12 min AMRAP

5 Deadlift (185#/135#)

1 Long Shuttle Run

March 8

Strength

A. 5 x Hang Clean & Jerk

B. 3 x 2-3 Front Squat @ Max Clean

C. 3 x BW Sled Push

Saturday 10:30am EST will host Open WOD 13.1

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

75 pound Snatch, 30 reps

30 Burpees

135 pound Snatch, 30 reps

20 Burpees

165 pound Snatch, 30 reps

10 burpees

210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

45 pound Snatch, 30 reps

30 Burpees

75 pound Snatch, 30 reps

20 Burpees

100 pound Snatch, 30 reps

10 burpees

120 pound Snatch, as many reps as possible

March 7

Strength

A1. 3 x ME Handstand Push Up

A2. 3 x 3 High Box Jump

MetCon

1 x 800m Run (3 min Rest)

2 x 400m Run (2 min Rest)

3 x 200m Run (1 min Rest)

CrossFit Open WOD 13.1 will be hosted Saturday @ 10:30am

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

75 pound Snatch, 30 reps

30 Burpees

135 pound Snatch, 30 reps

20 Burpees

165 pound Snatch, 30 reps

10 burpees

210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

45 pound Snatch, 30 reps

30 Burpees

75 pound Snatch, 30 reps

20 Burpees

100 pound Snatch, 30 reps

10 burpees

120 pound Snatch, as many reps as possible

March 6

She is doing it wrong.

Strength

3 x 5 Strict Weighted Pull Up

3 x 20 Weighted Sit Up

MetCon

100 KB Swing - AQAP

(5 Burpees every time you stop your swings)

Post WOD
Roll Out / Mobility

March 5

Strength

3 x 5 Back Squat

MetCon

EMOM for 10 min

3 Thruster (Heavy)

15 Double Under (or until 45 sec into min.)

March 4

Strength

4 x 3 Push Press

MetCon

Teams of 2 - Double Grace

60 Clean and Jerk 

(135#/95#)