Archive for: November, 2015

#401 Tuesday 12.1.2015

A. 4x:40 Hollow Hold – 20 Second rest

B. 4 Rounds of Front Squats – Percentages are based off of your 1RM Front Squat

5 @ 25%

5 @ 50%

5 @ 75%

then Max Effort Set of Ring Dips

*2 Minute Rest after each round

C. 14 Minute EMOM

15 / 12 Cal Row

20 Wallball @ 20/14

 

#400 Monday 11.30.2015

For those of you counting the open is less than 90 days away. Start making a mental check list of what movements you have and which ones you must improve before the open. You’re only as strong as your weakness movement. Is it strength, pull ups, burpees, double unders, t2b, overhead squats etc? If you want to achieve / improve these movements you must consistently put in the time and work to improve them. They won’t just appear.

A. 3 Minute Plank

B. 20 Minute EMOM

odd: 12 Burpees

even: 40 Double Unders

C. 3 x :60 sec Clean and Jerk @ 135 / 95

1:1 Rest

*Bonus*

20 Minute EMOM – 5 C2B (unbroken)

#399 Sunday Funday 11.29.2015

A. 3 RM OHS

B. 15 Minute AMRAP – Partner WOD

5 HSPU

10 Snatches @ 95 / 65

15 Boxjumps @ 30 / 24

 

#398 Saturday 11.28.2015

A. 8×3 Clean and Jerk (EMOM)

B. 10 Minute AMRAP

40 Double Unders

20 Hand Release Push Ups

1 Legless Rope Climb

#397 Friday 11.27.2015

Attention. Classes for Friday Nov 27,2015 are at 10 am, 11 am and 3 pm only.

A. Spend 7 Minutes working on Wall Walks, Hand Stand holds, Hand Stand Walking etc. Basically spend time being uncomfortable upside down.

B. 2×15 Back squats @ 50% of your 1RM (light and quick)

C. For Time:

500M Row

2 Minute Rest

50 Wallball @ 20/14 (Go unbroken / a huge set)

2 Minute Rest

50 Sit Ups

2 Minute Rest

100 Double Unders

#396 Thursday 11.26.2015

*AttentionWe will be having two classes on Thanksgiving. One at 7:30 – 8:30 am and the other at 10 – 11 am. Friday we will be having classes at 10 and 11 am and 3pm on November 27th. We hope you can make it for our Thanksgiving workout 🙂

Feast For 3 – (teams are all male or all female)

Appetizer (12 Minute Cap) 

1 Mile Run with a 10, 25 and 45 lb plate (each team member gets one of those plates – same weights for the males and females)

Main Course – Teams of 3 (1 Barbell Per Team)

100 DL @ 135 / 95

80 Hang Power Cleans @ 135 / 95

60 Front Squats @ 135 / 95

40 Shoulder to Overhead @ 135 / 95

20 Thrusters @ 135 / 95

*Every minute on the minute all 3 athletes must complete 5 burpees

Dessert 3 Minute AMRAP  (1 Person working at a time, 1 Partner hanging from the rig)

Muscle Ups = 5 pt

C2B = 3 pt

T2B = 2 pt

Pull Up = 1 pt

KTC = .5 KTC

Sit Ups = .25 Sit Up

#395 Wednesday 11.25.2015

Samuel Jackson

How you all will feel tomorrow 🙂 See you in the AM

#394 Tuesday 11.24.2015

A. Snatch Pulls:

3 @ 90%

3 @ 95%

2 @ 100%

1 @ 105%

*In between each set Max Effort set of T2B or MU (if doing T2B try to beat your score from your 4×3 deadlifts)

B.  30-20-10 of Thrusters @ 95/65

400M Run in between each round

 

 

 

#393 Monday 11.23.2015

Attention Members:

It is getting to be that time of year. We work extremely hard to keep a clean facility for all of you. We ask that you bring a change of sneakers starting tomorrow that you only use inside the gym (running being an exception). Thanks so much for helping us out. Keep reading… Our food drive has raised over 500 lbs of food, so far. Tomorrow is double burpee day. Every pound of food brought on November 23 from 5:30 – 9 pm in is worth twice the amount of burpees for that coach! Be generous!

A. Hollow Hold 4 x 40 Second / 20 Sec Rest

B. 3 x 1-5 Cleans

C. 9 Minute AMRAP

90 Double Unders

21 C2BPU

12 DL @ 275/185

#392 Sunday Funday 11.22.2015

For anyone who is interested we will be playing a friendly game of flag football at 9 am at Noxon Elementary School. If you can come fantastic and bring a friend. If you’re coming show up at 9 sharp. We will have CrossFit class starting at 10 am!

A. 3 Rounds For Time –

30 Wallball @ 20/14

 

30 KB Swings @ 53/35

30 Boxjumps @ 20

30 Burpees

30 Squat Cleans @ 95/65

 

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