3.29.17

 

Warm up

2 rds

  • 100′ high knees
  • :20 squat bottom hold
  • 100′ butt kicks
  • 20 push ups
  • 100′ high knee skips
  • 20 toe touches with trunk twist

WOD

Metcon

  • 1k row
  • 30 pull ups
  • 60 air squats
  • 30 burpees
  • 60 air squats
  • 30 pull ups
  • 1k row
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3.28.17

 

Warm up

3 minutes airdyne or rower

3 rds

  • 30 jumping jacks
  • 20 toe touches w/trunk twist
  • 20 band pull aparts
  • 10 air squats

WOD

Strength

3 sets of max effort reps

hang snatch @70%

Metcon

  • 40 wall balls 20/14
  • 4 deadlifts 315/205
  • 30 wall balls
  • 3 deadlifts
  • 20 wall balls
  • 2 deadlifts
  • 10 wall balls
  • 1 deadlift
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3.27.17

image

 

Warm up

500m row

3 rds

  • 12 toe touches w/trunk twist
  • 10 jump squats
  • 10 pvc pass throughs
  • 10 shoulder presses 45/35

WOD

Strength

3 sets of ME (max effort)

hang cleans @70%

rest as needed in between sets

Metcon

4 RFT

  • 12 box jump overs
  • 12 push jerks 135/95
  • 12 knees to elbow
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3.24.17

Flex Mafia will be joining us for 17.5 and will have a table set up with all their newest tees and tanks!

There will not be a 5:30pm CF class tomorrow.  Come support those participating in 17.5 starting at 6pm. 

 

WOD

WORKOUT 17.5

10 RFT

  • 9 Thrusters 95/65
  • 35 Double unders

40 minute cutoff

Scaled: (Ages 16-54) Men use 65 lb. and perform single-unders Women use 45 lb. and perform single-und

 

 

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3.23.17

There will not be a 6:30pm CF class tomorrow.  Come join us and watch The CrossFit Games Open live announcement for 17.5 at 7pm

 

Warm up

2 rounds

  • 100′ high knees
  • 100′ toy soldiers
  • 100′ high knee skips
  • 100′ butt kicks

WOD

EMOM 16

  • 1- 15/12 calorie airdyne
  • 2- weakness #1
  • 3- 15/12 calorie row
  • 4- weakness #2
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3.22.17

 

Warm up

3 rds

  • 100m run
  • 10 walking lunges
  • 10 toe touches w/trunk twist
  • 10 air squats

WOD

Metcon

3 RFT

  • 300m run
  • 25 Russian kbs 53/35
  • 300m run
  • 15 goblet squats 53/35
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3.21.17

image

 

Warm up

2 mins- airdyne

2 rds

  • 50 jumping jacks
  • 20 toe touches w/trunk twist
  • 10 pvc pass throughs
  • 10 jump squats

WOD

Strength

C&J

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

Metcon

3 RFT

  • 15 calories- airdyne
  • 30 air squats
  • 15 power snatch 75/55
  • 30 abmat sit ups
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