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Friday 3.24.17 Posted by admin on March 23, 2017 • No comments

A. Warmup:
3:00 banded hip stretch
3 x 10 Windmills
-15 hollow rocks between sets

B. 4 Rounds Not for time (conversational pace)
400m Run
20 KB Swings, 53/35
15 Burpees

C. Cooldown:
10:00 Foam rolling

Thursday 3.23.17 Posted by admin on March 22, 2017 • No comments

A. Warmup:
Back Pack Stretch
3 Sets of:
5 x Plyo Pushups
10 Barbell Rows
5 tall box Jumps

B. Jerk, 1RM
-take from rack

C. OTM for 10:00
1 Legless rope climb
*scale to 1 rope climb, or assisted rope climb

D. Cooldown:
Banded Pec Stretch, 3 x 1:00 each side

Wednesday 3.22.17 Posted by admin on March 21, 2017 • No comments

A. Warmup:
In a team of 2
4 rounds of:
15/10 cals on the rower
max DU’s (sub single unders)
*Goal is to beat your teammate in total number of DU’s. The faster you row, the less overall reps they can get!

B. “Jackie”
For time:
1000m Rown
50 Thrusters, 45/35
30 Pullups

C. Cooldown:
Trap/lat/hip smash w/ lacrosse ball.

Tuesday 3.21.17 Posted by admin on March 20, 2017 • No comments

A. Warmup:
3 sets of:
10 Banded Good mornings
15 Hollow Rocks
10 Ring Dips

B. Power Clean 3-3-3-2-2-2
-Add weight each set
*10/6 Cal Assault Bike, AFAP after each set

C. GH Raises, 3×10
-scale reps as needed

D. Cooldown:
banded hip stretch, 3:00 each side

Monday 3.20.17 Posted by admin on March 19, 2017 • No comments

A. Warmup:
banded rack stretch, 2:00 each side
3 sets of:
5 front raise, strict press, reverse fly
then,
5:00 Kip swing/pullup practice

B. OTM for 10:00
3 DB Thrusters. 55/35
20 Double Unders

C. Cooldown:
100 Abs of choice
3:00 Couch Stretch. each side

Saturday 3.18.17 Posted by admin on March 18, 2017 • No comments

REMINDER: There is NO 9am community workout today. It will be like this for the next 2 weeks due to the CrossFit Open. Instead, we will be completing the weeks Open workout. Heats START at 9am, and we encourage everyone to come early and stay as late as they can to cheer on their fellow athletes. Trying us out for the first time? Feel free to come on in and see what a great community we have and get in a good workout. Need to drop-in to complete the Open WOD? Come on in! The more the merrier. Hope to see you there!

CrossFit Open 17.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Rx’d:
(Ages 16-54)
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Rx’d Masters 55+:
Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.
Scaled:
(Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups
Scaled Masters 55+:
Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push press 45 lb.

Friday 3.17.17 Posted by admin on March 16, 2017 • No comments

A. Warmup:
Banded Pull aparts x 30
10:00 HSPU Practice
3 sets of:
10 DL, light
10 wall balls
10 cal row

B. 4 sets of:
100m sled drag
400m run

C. Cooldown:
3:00 couch stretch, each side