Wednesday's WOD (5 pm only)

Five rounds for time of:
10 Front squats @ 50% of 1RM and pulled from the floor
30 sit-ups

Every minute on the minute for 16 minutes of:
Odd Minutes: 7 Hang Power Snatch @ light weight
Even Minutes: 7 Kettle Bell Swings @ medium weight

Monday's WOD (9:15 am only)

For time:
50 Medicine ball cleans
5 Rope climbs
40 Medicine ball cleans
4 Rope climbs
30 Medicine ball cleans
3 Rope climbs
20 Medicine ball cleans
2 Rope climbs
10 Medicine ball cleans
1 Rope climbs

Death By Handstand Push-ups

Saturday's WOD

"The 12 Days of CrossFit"

For time, singing the song in your head for reps and rounds of:

12 Kettlebells swinging (2/1.5 pd)
11 Knees to elbows
10 Box jump burpees (24/20)
9 Abmat sit-ups
8 Kipping pull-ups
7 Turkish get-ups (35/20)
6 Wallballs tossing
5 Dips on rings
4 Handstand pushups
3 Power cleans (95/65)
2 Front squats (95/65)
and a Sumo-deadlift highpull (95/65)

Go ahead and sing it…

The details... Each of the 12 rounds of the WOD will be:
1
2,1
3,2,1
4,3,2,1
5,4,3,2,1
6,5,4,3,2,1
7,6,5,4,3,2,1
8,7,6,5,4,3,2,1
9,8,7,6,5,4,3,2,1
10,9,8,7,6,5,4,3,2,1
11,10,9,8,7,6,5,4,3,2,1
12,11,10,9,8,7,6,5,4,3,2,1

Holiday Schedule

Monday 12/24 the only class is at 9:15am.
Tuesday 12/25 Christmas; the box is closed.
Wednesday 12/26 the only class is at 5:00pm.
Thursday 12/27 Normal Class Schedule Resumes.

Monday 12/31 the only class is at 9:15am.
Tuesday 1/1 New Years Day; the only class is at 9:00am.
Wednesday 1/2 Normal Class Schedule Resumes.

Friday's WOD

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Thursday's WOD

As many rounds as possible in 12 minutes of:
2 Wall walks
4 Forward rolls
6 L-Pullups

Zercher squats 4x4 (4 work sets of 4 reps)

Wednesday's WOD

4 rounds for time of:
100m Shuttle sprint
20 Dumbell Snatch (very heavy)

Shoulder press 2-2-2-2-2-2-2-2-2-2
Every minute, on the minute, increasing load each set.

Tuesday's WOD

Tuesday's WOD

5 Rounds for time of:
7 Deadlifts (heavy)
30 squats
7 Handstand push-ups

Monday's WOD

3 x 1000m Row

Midline Work:
GHD Sit-ups and Back extensions
3 sets of 10, 15 or 20

Saturday's WOD

Five rounds for time of:
21 Pull-ups
21 Sumo deadlift high-pulls

Friday's WOD

Three rounds for time of:
400m Run
3 Rope climbs
10 DB Shoulder press

Tabata alternating jumping lunges

Thursday's WOD

Squat Cleans
3-3-3-3-3

Bench Press
3-3-3-3-3

Wednesday's WOD

For time:
30 Overhead squats
7 Muscle-ups
20 Overhead squats
5 Muscle-ups

Tuesday's WOD

Five rounds for time of:
50 Double-unders
10 Push jerks (heavy)
1 Minute Rest

Monday's WOD

As many rounds as possible in 15 minutes of:
8 ring dips
10 box jumps
12 steps barbell overhead walking lunges


5 rounds of 1 min kettlebell swings (heavy) followed by 1min rest

Saturday's WOD.

For time:
20 Wall ball shots
20 Sit-ups
20 Box jumps
20 Push-ups
20 Cleans
20 Double-unders
20 DB Thrusters
20 Pull-ups
20 Overhead squats
20 Kettlebell swings
20 Push presses
20 Dips
20 Sumo deadlift high pulls
20 Burpees
20 Back squats
20 GHD sit-ups
20 Walking lunge steps
20 Deadlift
20 Knees to elbows
20 Front squat

Friday's WOD

Practice rowing technique.

Three rounds for time of:
10 Weighted toes-to-bar
Row 200 meters with straight legs
10 Rower-facing burpees
Row 200 meters with straight arms

Wednesday's WOD

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Tuesday's WOD

Five slow rounds of:
15 Bodyweight deadlifts
Max reps pull-ups (strict)
Max reps dips (strict)

Each round is continuous; once you start, there is no break. Rest 3 minutes between rounds. Score total pull-ups plus dips.

Monday's WOD

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20/14/10 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/53/45 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/53/45 pounds (Reps)
Row (Calories)