20 calorie row
25 clean and jerks 135/95
20 calorie row

100 wall balls 20/15
50 box jump overs 24/20
1000 m row

For time

20 deadlifts 225/155
20 calorie row

3 rounds

21-15-9
Hang clean 155/105
Bar facing burpees
Chest to bar pullups

20 minute AMRAP
200 m row
30 double unders
Clean (ascending weight each round)
15-13-11-9-7-5-3

95/65
110/75
125/85
140/95
155/105
170/115

12 Days of Christmas
(The WOD you've all been waiting for.....)
1 sumo deadlift high pull 75/55
2 thrusters 75/55
3 push presses 75/55
4 power cleans75/55
5 power snatches 75/55
6 kettlebell swings 53/35
7 pullups
8 knees to elbows
9 box jumps 24/20
10 double unders
11 burpees
12 overhead walking lunges w/plate 45/25

EMOM for 15 minutes
Minute 1: 5 ring dips
Minute 2: 7 pullups
Minute 3: 20 air squats

27-21-15-9

Calories on the rower
Hang power snatch 95/65

10 thrusters 135/95
50 double unders
8 thrusters
40 double unders
6 thrusters
30 double unders
4 thrusters
20 double unders
2 thrusters
10 double unders

Squat snatch
5@50%
4@60%
3@70%
2@80%
1@90%

18 minute AMRAP
9 deadlifts 225/185
9 chest to bar pull ups
9 squat cleans 135/95

50 double unders
25 toes to bar
40 double unders
20 toes to bar
30 double unders
15 toes to bar
20 double unders
10 toes to bar
10 double unders
5 toes to bar

50 wall balls 20/15
Row 1000m
50 wall balls 20/15

15-15-15

Deadlifts (unbroken)

Then:

21 Pushpress 95/65
21 Pistols
2 Rope climbs

Back squat 5X5 @ 90% of 5RM

Then

15 box jumps 24/20
10 front squats 165/115
15 handstand push ups

4 rounds

Squat clean 3x5 @75%

Then

Row 500m
15 L-arm dumbbell thrusters
15 pull ups
15 R-arm dumbbell thrusters
15 pull ups

3 rounds

50 wallballs 20/15
40 sumo deadlift highpulls 95/65
30 shoulder to overhead 95/65
20 calorie row
10 deficit chest to ground push ups

21-15-9
Cleans 135/95
Ring dips

Push jerk 5X4 @ 75%

Then

WOD
6 handstand push ups
8 squat snatch 115/75
10 calorie row or 30 second airdyne

10 minute AMRAP

MOD
6 hand release push ups
8 squat cleans
10 calorie row or 30 second airdyne

10 minute AMRAP

21-18-15-12-9-6-3

GHD Situps
Shoulder to Overhead 95/65

(Sub for GHD is weighted AB-MAT situps.)

EXTRA (if you want to do it)

5 rounds
60 double unders
Rest 1:1

Back squat 5X5 @ 60%

20 walking lunge steps with dumbbells 45/30
10 burpees
10 chest to bar pullups

14 minute AMRAP

Partner WOD

50 synchronized KB Swings 53/35
40 HSPU
30 synchronized burpees
40 synchronized push jerk 95/65
50 synchronized KB Swings 53/35

Everybody does all reps listed - don't split the reps


Synchronized KB Swings = both at the top of the swing at the same time
Synchronized Burpees = both partners are touching their chest and hips on the ground at the same time
Synchronized push jerk = both partners at full lockout in the overhead position

5 minute AMRAP
10 pullups
10 Box jump overs 24/20
Max reps wall balls 25/20

Rest 5 minutes

5 minute AMRAP
12 pullups
12 box jump overs
Max reps wall balls

Rest 5 minutes

5minute AMRAP
14 pullups
14 box jump overs
Max reps wall balls

Push jerk 5X5 @ 70% of 1RM

Then

10 squat clean and jerks 155/105
3 rope climbs (may sub 7 chest to bar pull ups)

3 rounds

1) 10 back extensions on the ghd
3 rounds, rest 30-60 seconds between rounds

2) row 100m X 6, rest 1:1 (this should be a sprint)

3) 8 sumo deadlift high pulls 95/65
8 box jumps24/20
32 double unders

9 minute AMRAP

30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters 45/30 (each hand)
Rest 30 seconds

10 rounds

I'll be at the gym at 8 in the morning--anyone needing to work off some pie?
Come WOD with me!!

Tomorrow we will be doing a FUN Thanksgiving day partner WOD--we will open at 7 a.m.

One partner will be the hunter and one will be the turkey
The turkey will get a two minute head start
If the turkey finishes before the hunter, the hunter pays a 15 burpee penalty
If the hunter catches the turkey, the turkey pays a 15 burpee penalty


30 Walking lunges
30 Sit ups
30 Air squats
30 Pull ups
30 Push ups
2 rounds

Buy in:
Run or row 800 m (not timed)

Then
"DT"
12 deadlifts 155/115
9 hang cleans
6 push jerks
5 rounds

Buy out:
Run or row 800 m (not timed)

EMOM 10 minutes
Hang clean+power clean+front squat @ 70%
Hands stay on the bar for all three movements

Then

30 double unders
20 wall balls 20/15
10 burpee box jump overs 24/20

5 rounds

Squat snatch 3X5@70%

Then

10 push jerks 135/95
5 wall walks
10 kettlebell swings 62/45
5 wall walks

10 minute AMRAP

This Week's Schedule--UPDATE

Please note the adjusted times for this week:
Monday
8 a.m.
5 p.m.
Tuesday
6 a.m.
5 p.m.
Wednesday
6 a.m.
8 a.m.
5 p.m.
Thursday
6 a.m.
Friday
Closed

The gym schedule for next week:
Monday, Tuesday, and Wednesday: 6 a.m. class and 5 p.m. class
Thursday: 6 a.m. class only

No 8 a.m. class this next week.
No gym on Friday--Happy Thanksgiving!

50 overheadsquats 95/65
40 kettlebell swings 62/45
30 thrusters 95/65
20 burpees
10 squat cleans 95/65

One round for time

From Nov. 16, 2014

30 pullups
21squat cleans 95/65
30 hand release push ups
15 squat cleans 115/75
30 toes to bar
9 squat cleans 135/95

Use one bar, add weight as you go.

5 X 5 push jerk @ 60%

Then

45 double unders
15 snatch 95/65
15 bar facing burpees
4 rounds

3-6-9-12-15-12-9-6-3

Dead lifts 225/155
Hand stand Push ups

20 minute time cap

Then

3 x 20 calorie sprint on the rower

Rest 3 minutes between rounds

Find you 5RM back squat

Then....

5 pull ups
20 kettlebell swings 70/53
5 pull ups
20 air squats

20 minute AMRAP

Also...due to there being no kindergarten on Monday, there will be no 8 a.m. class.  Thanks for your understanding!

In honor of Veteran's Day and all that means to us, we will be doing a hero WOD Friday.  Please take a minute and watch the video (copy and paste link below.).

"Schmalls"
Run 800 m
Then 2 rounds of
50 burpees
40 pull ups
30 one-legged squats, alternating
20 kettlebell swings 53/35
10 handstand pushups
Then
Run 800 m

http://media.crossfit.com/community/video/HD/CFJ_ToKnowAHero_Gary5.mp4

"Tabata"
Push ups
Sit ups
Air squats
Pull ups

20 seconds on/10 seconds off
8 intervals

Snatch
5@50%
4@60%
3@70%
2@80%
1@90%

Then

100 wall balls 20/15
100 box jumps overs 24/20
800 m run

1 round for time

Find your 1RM push jerk

Then

20 deadlifts 225/155
20 calorie row
3 rounds for time

25 pull ups
50 calorie row
100 overhead squats 45/35
50 box jumps
25 pull ups

15 minute AMRAP

25 air squats
400 m run
4 rounds

50 calorie row

40 deadlifts 185/135

30 box jump overs 24/20

20 thrusters 95/65

10 burpees

20 thrusters

30 box jump overs

40 deadlifts

50 calorie row

13.4
7 minute AMRAP
3 clean and jerks 135/95
3 toes to bar
6 clean and jerks
6 toes to bar
9 clean and jerks
9 toes to bar
Etc....

Push press
5@50%
4@60%
3@70%
2@80%
1@90%
1@90%+


Then
25 wall balls 20/15
20 snatch 95/65
15 chest to bar pull ups
10 ring dips

4 rounds for time

Snatch

3@50%

3@60%

2@70%

2@80%

1@90%

1@90%+

Then

Row 2000m

120 double unders

60 chest to bar pull ups

For time

20 minute AMRAP
5 squat cleans 155/115
20 GHD sit ups

60 air squats
40 wall balls 20/15
20 toes to bar
20 back squats 135/95
20 toes to bar
40 wall balls 20/15
60 air squats

Snatch 7x2 @ 80%

Then

500 m row
20 alternating dumbbell snatches 53/35
10 hand stand push ups

4 rounds

Squat clean + jerk 10x1 @80%

Then
7 minute AMRAP
11 deadlifts 225/155
7 burpee box jump overs 24/20

Back squats 5X3 @80%

Then
75 push jerk 95/65
75 sumo deadlift high pull 95/65
75 calorie row

Push press 4X3 @80%

Then
15 chest to bar
15 ring dips
30 push ups
45 goblet squats 53/35

2 rounds

3-3-3-2-2-1
Pause front squat--start at 65% of 1RM and work up

Then

21-15-9
Overhead squats 95/65
Bar facing burpees

Helen

3 rounds

Run 400 m
21 kettlebell swings 53/35
12 pullups

Run or Row 1 mile
Straight into 9-7-5
CTB Pull ups
Ring dips
Snatch 135/95

Push press 4X3 @ 85% of 1RM

Then
AMRAP 18 minutes
15 box jump overs 24/20
12 kettlebell swings 53/35
9 ring dips

7 rounds

7 hang power clean 95/65
7 front squat 95/65
7 push press 95//65

50 double unders
40 sumo deadlift high pulls 95/65
30 ghds
200 m run
10 thrusters 95/65

2 rounds

3 rounds for time

9 squat snatch 95/65
15 lateral bar over burpees

rest 5 minutes

Then:

3 rounds

25 box jumps 24/20
20 calorie row
25 push ups

Snatch
6 x 3 @ 70%

Then:

Alternating EMOM for 21 minutes

Minute 1 - 15 Russian KB Swings 70/53
Minute 2 - 15 Kipping HSPU
Minute 3 - 15 Wall balls 25/20

10 rounds of 80-85% of 1 rep max clean and jerk

Then

20 minute AMRAP

15 calorie row
20 walking lunges 95/65
20 shoulder taps

Run 1000 m
30 clusters 95/65
30 burpees
Run 800 m
20 clusters
20 burpees
Run 600 m
10 clusters
10 burpees

A cluster consists of a squat clean moving in to a thruster. Each movement starts from the ground.

The gym will be open Thursday at 6 am and 8 am--no evening class due to football.
Thanks!

Back squat--work up to a heavy single close to 90% of your 1RM then
5X3 @ 80%

Then

9 min AMRAP
2 sumo deadlift high pulls 95/65
2 calorie row
Then up by 2 each time (4-4, 6-6, 8-8, etc.)

Optional--
Work on split jerk
6X3 @ 70%

"TommyV"--lite
21 thrusters 95/65
4 rope climbs
15 thrusters
3 rope climbs
9 thrusters
2 rope climbs

5X3 front squats @ 60%
Work on coming out of the bottom quickly

5 minute AMRAP
Run 400 m
15 sit ups
Max reps wall balls

Rest 3 minutes

5 minute AMRAP
Run 300 m
30 sit ups
Max reps wall balls

Rest 3 minutes

5 minute AMRAP
Run 200 m
45 sit ups
Max reps wall balls

Score is total number of wall balls

RX- = sit ups, 15/10 wall balls
RX= abmat sit ups, 20/15 wall balls
RX+= GHD sit ups, 25/20 wall balls

Push press 4X4 @ 80%

Then

12-9-6
Deadlifts 225/185
Box jumps 30/24
Handstand push ups

For time

Rest

Then
Run 400
Max reps toes to bar (rep count ends when you drop from the bar)
3 rounds

For total number of reps

Find your 3RM back squat

Then

EMOM
8 chest to deck push ups
4 hang cleans 135/95
Both in same minute
Increase reps by one each, every minute until failure

Split jerk 6X3 @70%

Then

24/18 calorie row
12 front squats 135/95
50 double unders

Snatch 6X3 @ 70%

Then
21-18-15-12-9
Burpees to a 6" target
Alternating kettlebell snatches 53/35
Chest to bar pull ups

Pause overhead squat
3-3-3-2-2-1
Build

Then

14 minute AMRAP
7 push jerk 135/95
14/8 calorie row
21 wall balls 20/15

6 minute AMRAP
10 box jump overs 24/20
5 front squats 135/95

Rest 6 minutes

6 minute AMRAP
10 push ups
100 m sprint

Deadlifts
5 @ 50%
4 @ 60%
3 @ 70%

Then...

10 squat cleans 135/95
25 ghd
8 squat cleans
20 ghd
6 squat cleans
15 ghd
4 squat cleans
10 ghd
2 squat cleans
5 ghd

For time

12 minute AMRAP

3 box jumps 30/24
6 high hang power cleans 95/65
9 calorie row

Find your 1RM push press

Then
30 wall balls 20/15
20 power snatch 95/65
10 ring dips

3 rounds

1 RM bench press

Then
1000 m row
60 double unders
15 chest to bar pull ups

2 rounds

"Cindy"
5 pull ups
10 push ups
15 air squats

AMRAP 20 minutes

Find 1 RM back squat

30 handstand push ups
15 power cleans 135/95
20 handstand push ups
10 power cleans
10 handstand push ups
5 power cleans

Find your one rep max strict press

Then:

21 calorie row
21 power snatch 95/65
3 rounds for time

Find your 1 rep max snatch

10 minute AMRAP
9 deadlifts 275/185
12 bar facing burpees
200 m run

9-11 Tribute WOD

2001 m row or run (1.25 miles)
11 box jumps 30/24
11 thrusters 95/65
11 burpee chest to bar pulll ups
11 power cleans 95/65
11 handstand push ups
11 kb swings 53/35
11 toes to bar
11 deadlifts 95/65
11 push jerks 95/65

Back squat
5@ 60%
4@70%
3@80%

Then
50-40-30-20-10
Calorie row
Wall balls 20/15

"Nancy"
15 overhead squats 95/65
400 m run
5 rounds

100 double unders
25 toes to bar
25 deadlifts 225/185
50 box jump overs 24/20
1 round for time

21-18-15-12-9-6-3
DB burpee+hang squat clean+thruster (2x50/2x35)
Pull-ups

21-18-15-12-9-6-3
DB burpee+hang squat clean+thruster (2x53/2x35)
Pull-ups

I apologize for my calendar issues...we will not be open Monday and will not be doing the challenge awards at 7 on that day.  We will give away cash and prizes at 7 pm on Tuesday.
Please go enjoy your fitness tomorrow!

Back squat 3x3 92.5%

Then

21-5-9
Deadlifts 245/165
Bar facing burpees
Toes to bar

Every 5 minutes for 25 minutes
Complete
5 Russian kettlebell swings 53/35
Run 200 m
5 burpee to a plate

Example scoring:
1) 4:15
2) 4:22
3) 4:21
4) 4:37
5) 4:50

Score 22:25

Back squat 4x4 @ 87.5%
Then
AMRAP 6 minutes
10 thrusters 95/65
5 chest to bar
5 ring dips
Then
Airdyne 30 seconds on 30 seconds off for 3 sets @ 70-80%

Deadlift 1x3
Try to go heavier than last time

Then
AMRAP 12 minutes
4 power cleans 205/135
8 push ups
12 air squats

Back squat 5x5 @ 77.5%

Strict press 1x4 @ 75%  4x4 @ 80%

Then

45 double unders
15 push jerks 135/95
5 rounds for time

Back squats 3x3 @ 90%

Then

20 push ups
30 walking lunge steps

5 rounds for time

25 shoulder to overhead 115/75
100 double unders

2 rounds for time

Back squat 4x4 @ 85%

AMRAP 15 minutes
20 wall balls 25/20
10 power cleans 155/105
10 handstand push ups

The gym will not be open for the morning class for the remainder of the week.  You wonderful morning folk are welcome to join us at the 5pm class.  Thanks!

Deadlift 1x5 heavy

then

AMRAP 8 minutes
10 box jump overs 24/20"
2 hang power snatch 95/65#
10 box jump overs
4 hang power snatch
10 box jump overs
6 hang power snatch
etc...

then

Death by pullups and toes to bar

minute 1= 1 pull up and 1 toe to bar
minute 2= 2 pull ups and 2 toes to bar
minute 3= 3 pull ups and 3 toes to bar
etc...

Back squat 5x5 @ 75%

Strict press 1x3 @ 75% 4x3 @ 80%

Then
6 squat cleans 165/110
9 chest to bar
200 m run
6 squat cleans 165/110
9 chest to bar
200 m run
6 squat cleans 165/110
9 chest to bar
200 m run
6 squat cleans 165/110
9 chest to bar

Back squat 3X3 @ 87.5%

Then
AMRAP 7 minutes
10 calories
10 wall balls 25/20
10 chest to bar pull ups

Then

Tabata hollow rock

Bench press 5x5 @ 70%

Then
Partner WOD
20 alternating rounds
10 double unders
8 sit ups
6 box jump overs
4 burpees

While one partner completes a round, the other is in static hold.  Choose from: 1) hang from the rig 2) plank 3) handstand hold.

Back squat 4X4 @ 82.5%

Every two minutes for 10 minutes
12 thrusters 115/75
12 toes to bar
40 shoulder taps

Deadlift 1X4 HEAVY
Controlled on the way down, take your hands off the bar, complete next rep

Then

40 pullups
40 calorie row
10 squat snatch115/75
20 pullups
20 calorie row
5 squat snatch 115/75

For time

Then
400m farmer carry as heavy as possible
Not for time

Back squat 5 X 5 @ 72.5%

Strict press 1 X 4 @70%, 4 X 4 @75%

15-12-9-6-3
Handstand push-ups
GHD sit-ups
Front squats @ 185/125

The gym will not be open in the morning...
As I don't like to work out alone.
See you in the evening:)

3-3-3-3-3
Hang power clean
Build each set

Then
With a running clock
4 rounds for time
10 hang power clean at 70% of today's 3RM
60 double unders

*8:00 time cap

At 13:00 on the clock
Start
50 burpees for time

Front squat
6@60%
6@65%
6@70%
6@70%

Then

42-30-18
Deadlift 135/95
Thruster 65/45

8 x 200 meter sprint - rest 3:1

Then:

15 minute AMRAP

10 front rack walking lunges 95/65
10 hand stand push-ups
10 lateral bar over burpees

30 dumbbell snatch 53/35
10 box jump overs 24/20
20 dumbbell snatch 53/35
20 box jump overs 24/20
10 dumbbell snatch 53/35
30 box jump overs 24/20

1 round for time

5x5 back squat @ 70%
5x5 push press @ 70%

Then
 3 rounds
25 overhead squats 95/65
25 pull-ups

Partner WOD
12 min AMRAP

60 alternating box jumps 20"
48 each, both working at the same time
36 calorie row (switch at 18 Cal)
24 med ball sits ups  15# (12 each, pass the ball)
12 ft handstand walk (each, both working at the same time)
** scale dus to 48 sus
** scale handstand walk to down the gym and back bear crawl

40 wall balls

20 pull ups

30 wall balls

15 pull ups

20 wall balls

10 pull ups

10 wall balls

5 pull ups

1 round 

For time

Find your 1RM strict press

Then
3 rounds
200 m run
21 power snatch 95/65

Find your 1RM power snatch

Then

10 min AMRAP
9 deadlifts 275/185
12 bar facing burpees
200 m run

Find your 1RM back squat

Then
30 handstand push ups
15 power cleans 155/105
20 handstand push ups
10 power cleans
10 handstand push ups
5 power cleans

3 attempts to find max rep overhead squat

Then

5 rope climbs
5 clean and jerks 65/45
3 rope climbs
3 clean and jerks 95/65
1 rope climb
1 clean and jerk 135/95

3 RM deadlift

Then

27-21-15-9
Calorie row
Deadlift 225/155

Two things:
1) Because most of you are moms of school-age kids, I am certain you will understand this....starting August 1st, we will be adjusting our hours to school hours. We will still open at 6 in the morning. We try to be done around 7 so we can get to work on time. (Darn all that adulting!). We will change our evening hours. We will open at 5 (I know, I know, it's hot!). This will help get us home to eat dinner at a reasonable hour. Thanks for being flexible. See you at the gym!!
2) Because no one had the opportunity to participate in today's workout, it will be Monday's workout.

Find your 1 RM push jerk

Then
AMRAP 15 minutes
30 caloriee row
20 burpees box jump overs 24/20
10 handstand push ups

Wittman
15 kettle bell swings 523/35
15 power cleans 95/65
15 box jumps 24/20
7 rounds

Find your 2RM back squat

Then
21-15-9
Thrusters 135/95
Chest to bar pull ups

Find your 1RM power snatch

Then

5 squat snatch 125/85
400 m run

5rounds

Find your1 rep max clean and jerk.


Then

Grace

30 clean and jerks for time 135/95

EMOM 5 minutes
5 touch and go deadlifts @ 75%

Then
2 minutes on airdyne
20 kettlebell swings 70/53
20 walking lunge steps with KB in front goblet hold

3 rounds

"Zembiec" (lite)

11 back squats
7 burpee pull ups
400 m run

3 rounds

Back squat weight:
Rx+= 185/135
Rx= 135/95
Rx-= 95/65

6X3 power snatch--touch and go
Start around 80%

Then

30-20-10
Shoulder to overhead 135/95
Ghds
Wall balls 25/20

6X3 squat clean and jerk
Start at 70% and work up

Then

15 calorie row
15 deadlifts 185/135
60 double unders

5 rounds

5X4 back squats @ 85%

Then
50 calorie row
40 handstand push ups
30 thrusters 95/65
20 ring dips
10 chest to bar

50-40-30-20-10

Air squats
Ab mat sit-ups
Push-ups

EMOM for 18 minutes (6 rounds)

Minute 1= 30 seconds max effort calorie row
Minute 2= 5 deadlift+5 box jumps (you pick the weight and height)
Minute 3= max reps toes to bar

Score is rounds/reps

Contest

Submit the winning design for the gym's next paint scheme and win a free month!
The gym is in need of new paint and an updated look.  Use your most creative skills and earn bragging rights and a free month of fitness. Have your designs to Shauna by July 22nd.  Good luck!

6x3 power clean to split jerk...start at 80% and work up

Then
50 power clean 95/65
50 ring dips
800 m run
50 shoulder taps

6X3 squat snatch

Then

20 min AMRAP
Row 500 m
9 front squats 135/95
9 ring dips
9 chest to bar pull ups

The gym will not be open on Monday--enjoy your Independence!

Team Workout #5
(As shared with those with an insta:))

"Team Skittle"
Red= 5 pull ups
Green=5 handstand push ups
Purple =5 deadlifts 225/185
Yellow= 10 wall balls 20/15
Orange=10 box jumps 24/20

Draw the same color twice=5 burpee penalty to be performed immediately by all members of the team.
All members can work at the same time.

We have your bag of Skittles waiting.....

Sorry for no post yesterday...bad guys needed my attention:)

EMOM -- 5 rounds
6 touch and go deadlifts at 70%

Then
15 Russian kettlebell swings 70/53
10 pull ups
5 glute ham raises

6 rounds

8x2 Touch and go Power Snatch

Then

6 power cleans 135/95
24 pull ups

4 rounds for time

7x2 Squat Clean & Jerk - Start @ 80% (these should be heavy)

Then

2 rounds for time

30 power snatch 115/75
20 burpees to a 6" target
30 pistols

Back Squat
5x4 @ 80%

Then
Row/Run 2000 meters
10 body weight bench press
Row/Run 1000 meters
15 body weight bench press
Row/Run 500 meters
20 body weight bench press

Okay guys, one more workout this week.

7x2 power clean to split jerk @ 70%


Then

3 rounds for time

15 bar facing burpees
15 hang power cleans 155/115
45 wall balls 20/15

Ha! We have service for 30 minutes here on the mountain.  Your wod for Thursday is:

8x2 squat snatch touch and go
start around 80%

20 minute AMRAP
Row 20 calories
20 shoulder to overhead 115/75
20 box jump overs 24/20

4 rounds

Run cemetary hill
10 front squats
10 shoulder to overhead

RX+165/135
RX 135/95
RX-95/65

Run up the cemetery hill to the private property sign (about 500 m) {row 500m}
10 front squats
10 shoulder to overhead

4 rounds for time

Rx+ = 165/115
Rx = 135/95
Rx- = 95/65

Back Squat
4X5 @ 75%

Then:

60 calorie row
50 pistols
40 overhead squats
30 burpees to 12" target

1 round for time

Front squat with 3 sccond pause at the bottom
3@ 50%
3@ 60%
3@ 70%
2@ 80%
1@ 85-90%

Then

3 rounds
Every 3 minutes
15 pull ups
15 box step ups

Rest 2 minutes

3 rounds
Every 2 minutes
10 chest to bars
10 box jumps

Rest 2 minutes

3 rounds
Every minute
5 chest to bar
5 ring dips
5 box jump overs

TEAM WOD #3 UPDATED!

Team Workout #3
90 Partner deadlifts @ 205#
Burpees

**While two members are completing sets of deadlifts, the third member is doing burpees.  Reps may be partitioned however the team wishes. The barbell may be loaded unevenly if wished.  The workout is over when all 90 deadlifts are completed.  Your score is the time at complete AND the number of burpees completed.

21-15-9

Thrusters

Burpee over the barbell

Rx-  95/65

Rx 135/95

Rx + 165/115

Then:

3 minute accumulated plank hold 

8x2 power snatch (touch and go, do not drop between reps) 75%

Then

15 minute AMRAP

60 double unders
20 calorie row
20 front rack weighted walking lunges 95/65

6X3 squat clean and split jerk
Start at 70% and work up

Then

5 rounds
7 squat clean 155/105
14 ghd sit ups
21 shoulder taps

Strength
5x4 back squats @ 80%

Then

Every 5 minutes for twenty minutes

10 deadlifts 185/135
Run 400 meters
10 pull-ups
This is RX -

10 deadlift 225/185
Run 400 meters.        
10 CTB pull ups
This is RX

10 deadlifts 315/225
Run 400 meters
10 muscle ups
This is RX +

Choose 1 weight and pulling movement for your workout.

Team Workout #2
(Complete this workout with your team before next Wednesday)
1800 m run (one member runs at a time)
60 overhead squats 65# (other members are in pull up hang)
100 ghds (other members are in deadlift hold--185#)

Reps do NOT have to be split evenly, but every member must do at least part of each of the three movements.

Work up to a 3 rep max strict press (no legs)
Then a 2 rep max push press (dip-drive)
Then a 1 rep max split jerk

Then:
21-15-9
Goblet squats
Box step overs
Kettlebell swings
Toes to bar

53/35

4 rounds for time:
21 wall balls
18 kettlebell swings
15 box jump overs
12 burpees

6 sets of 3 reps
Power clean to split jerk
Start at 70% and work up

Then

4 rounds
28 lunges
15 power cleans 115/80

5-4-3-2-1
Back squat
5@ 50%
4@60%
3@70%
2@80%
1@90%

9 minute AMRAP
7 thrusters 135/95
14 pistols (alternating legs)
21 double unders

27-21-15-9

Calorie row
Dead lift 225/185

1) back squat 6 sets of 2 reps @ 80%

2) one round for time:

400 m run
10 handstand push ups
20 kettlebell swing 53/35
30 toes to bar
40 ft walking lunges 53/35

Team Workout:
Complete this wod with your team before next Wednesday!
I will be going to the gym on Saturday, teams can definitely come do it then!
Partition reps evenly
60 push ups
60 pull ups
60 calorie row
60 power cleans 65#

1) Every 90 seconds for 10 rounds:
100 m sprint
Start at about 50% and increase the intensity each time. The last five rounds should be at threshold pace.

2) Warm up your deadlift, then
5@ 50%
5@ 60%
5@ 70%

3) Complete as many rounds and reps in 12 minutes of:
250 m row
Max reps pullups

1) 2 position clean + jerk
Hang clean+clean+jerk
Every 2 minutes
Work to a heavy set, keep it clean with no misses

2) At 50% of your 1RM push press, perform: 1 push press followed by 1 bent over barbell row, pause for 3 seconds with the bar at your chest--10 good reps

3) 3 rounds
3 minutes max reps double unders
2 minutes max reps Russian kettlebell swings 53/35
1 minute max reps ghd sit ups
Rest 2 minutes between rounds

5 rounds
5 snatch 95/65
10 back squat 95/65
15 wall balls 20/15

4 minute AMRAP
5 burpees
10 pull-ups
SPRINT 100 meters

Then

Find your 3 rep max back squat

Then

8 minute AMRAP
Row 500 meters
25 CTB pull-ups
Max reps clean and jerk with remaining time 155/105

"Nancy"
Run 400 m
15 Overhead squats 95/65
5 rounds

We will not be open tomorrow night due to graduation. We will be open at both morning times.

WOD
15 min AMRAP
30 wallballs 20/15
20 jumping lunges
10 power snatches 95/65

Row 50 calories
50 thrusters  95/65
50 box jump overs 24/20
Run 800 m

1 round

Find your 5 rep max deadlift (no bouncing)

Then

3 rounds for time
100 double unders
20 kb swings 70/53
20 burpees to a 6" target

5 rounds--3 minutes each round (rest remaining time)
Run 200 m
15 thrusters 115/85

Work to a heavy 3 position snatch
5 sets
1 @ high hang
1 @ knees
1 @ floor

Then:

3 rounds

5 hang snatch @ 60% of your 1 rep max
SPRINT 200 meters
Rest 1 minute between rounds

3:00 intermission

3 rounds

10 dead lifts at 60% of your 1 rep max
SPRINT row 250 meters
Rest 1 minute between rounds

Cool down

3:00 accumulated plank hold

5X2 squat clean--work up to a heavy set of two

3X3 front squat--lower slowly, pause for one full second at bottom

Then...
4 rounds
26 wall balls
13 pull ups

5 X 2
Deadlift @ 80%
Power Snatch @ 80%

Then...
20 box jumps
20 kettlebell sit-ups
20 push-ups
20 kettlebell swings
20 double unders
20 wall balls
20 each side Russian twist with kettlebell
20 knees to elbow

2 rounds

This week there will be no 8-10 a.m. class.

A. 4 sets of 5 front squats
B. 10 jumping lunges

Then....
10 kettlebell snatches right arm
10 overhead weighted walking lunges right arm
10 kettlebell snatches left arm
10 overhead weighted walking lunges left arm
6 min AMRAP

5-4-3-2-1
Back squats

Then....
50 air squats
25 kettlebell swings 53/35
50 double unders

4 rounds for time

**see May 13, 2014

15 deadlifts 185/135
10 hanging hip touches
400 m farmer carry 50/30
3 rounds for time
(Kevin lite)

Calorie row 30 seconds
15 burpee wall balls 20/15
Box jumps 24/20 30 seconds
15 burpee pull ups
Double unders 30 seconds
15 burpees to a 6 in target
Ghd sit ups 30 seconds

2 rounds for number of reps

Summer hours will start on May 31st, following the traditional "Memorial Day Murph" on Monday the 30th.
New hours will be 6-8 a.m. and 6-8 p.m.
Thanks and happy woding

Warm up to 70% of your clean and jerk
Then perform 1 clean + 1 squat + 1 jerk
Every minute on the minute for 10 minutes

Then
9-7-5
Squat clean 135/95
Ring dips
For time

Snatch work
5@50%
3@60%
3@70%
1@80%
1@90%

Then
7 snatches 120/85
7 chest to bar pull ups
7 bar facing burpees

5 rounds

800 m run
50 burpees
50 kettlebell swings 53/35
50 sit ups
800 m run

15 min AMRAP

5 deadlifts 185/155
13 push ups
9 box jumps 24/20

**compare to Nov. 18, 2015

Thursday's evening class will be only 5-6.

100 calorie row
75 push press 95/65
50 ghd sit ups
25 two arm dumbbell thrusters 53/35

All for time:)

21-15-9
Hang squat clean 95/65
Burpees over the bar

Recover then
800 run
Time test

40 burpee buy in
10-9-8-7-6-5-4-3-2-1
Box jumps 24/20
Chest to bar pull ups
Overhead squats 95/65

All for time

Then

Airdyne
30 seconds moderate
30 seconds sprint
X5

100 double unders
50 knees to elbows
400 m run
80 squats
40 push ups
400 m run
60 kettlebell swings 53/35
30 handstand push ups
400 m run

1 power snatch
2 overhead squats
3 power cleans
4 front squats

This is one complex, touch and go, one bar,  you may drop the bar after the overhead squats to regrip only
Work to a heavy set of this complex in ten minutes

Then....
50 wall balls

1 power snatch
2 overhead squats
3 power cleans
4 front squats

This is one complex, touch and go, one bar,  you may drop the bar after the overhead squats to regrip only
Work to a heavy set of this complex in ten minutes

Then....
50 wall balls 20/15
400 m run
40 wall balls
400 m run
30 wall balls
400 m run
20 wall balls
400 m run
10 wall balls

1 power snatch
2 overhead squats
3 power cleans
4 front squats

This is one complex, touch and go, one bar,  you may drop the bar after the overhead squats to regrip only
Work to a heavy set of this complex in ten minutes

Then....
50 wall balls 20/15
400 m run
40 wall balls
400 m run
30 wall balls
400 m run
20 wall balls
400 m run
10 wall balls

AMRAP 15 minutes
10 toes to bar
10 hang cleans 95/65
10 kb walking lunges 53/35 (use whatever grip works for you here)

The gym will be open at 6am and 5 pm on Wednesday.  No 8-10 class.

10 Deadlifts 225/185
50 double unders
8 deadlifts
40 double unders
6 deadlifts
30 double unders
4 deadlifts
20 double unders
2 deadlifts
10 double unders

21-15-9
Calorie row
Thrusters 95/65

5 rounds

10 minute EMOM

Odd - 10 bench press (pick a moderate weight)
Even - 5 barbell bent over row (no kipping)

Then:

30 pullups
30 snatch 95/65
30 clean and jerk 95/65

1 round for time

Additional conditioning (Optional)

Row until 5000 meters

Row 1 minute max effort
Rest 1 minute
Row 45 seconds max effort
Rest 45 seconds
Row 30 seconds max effort
Rest 30 seconds

Partner Workout

Reps must be evenly split, only one partner works at a time, the other is "actively" resting.

100 calorie row (partner holds bottom of squat)
200 hand release push ups (partner holds hollow rock)
200 air squats (partner holds handstand position)
200 abmat sit ups (partner holds front leaning rest)

2 rounds

Front squat
5-3-3-2-2-1-1

7 clean and jerks 135/95
21 bar over burpees

4 rounds

10 thrusters 120/75
20 chest to bar pullups
40 Russian kettlebell swings 62/53

3 rounds for time

"'Dashing' Diane"
21-15-9
Deadlifts 185/135
Handstand push ups

Run or row 400 after each round

**If you are unable to perform the hspus, do shoulder taps or strict press--fairly heavy

 Take 15 minutes to work on your overhead squat

12 min AMRAP
6 pull ups
9 push ups
12 overhead squats 45/35

**if you are unable to perform the overhead squat with good form, do front rack squats at 95/65

15 bench presses 115/75
20 sec L-Hang
50m farmer carry 100/70
80 double unders

4 rounds for time

5-5-5
Push Press

Then:

30-25-20-15-10-5

KB Swings 53/35
Box jump overs 24/20
Ab Mat Sit-ups

12 minute AMRAP

2000 METER RUN/ROW
as many reps as possible with remaining time,
Deadlift 225/155

Then

3 rounds (not timed)

60 seconds chinese plank hold
12 reverse hypers

Back squat
5-3-3-2-2-1-1
Increase weight, shoot for a pr

Then

150 wall balls

Every 3 minutes perform 10 burpees

Partner WOD

80 Calorie row
60 Thrusters 95/65
40 Reverse lunge steps (front rack 95/65)
20 Toes to bar

2 rounds
Split the reps evenly

 4 rounds of
One minute of each movement with one minute rest between rounds
For max reps

Sumo deadlift high pulls 95/65
Push ups
Wall balls 20/15
Air squats

First:

Tabata hollow rocks 

Then:

20 minute AMRAP

7 burpees

14 box jumps 24/20

21 kettlebell swings 53/35

Strict pull ups 5X3
If this is difficult, use the lightest band possible.
If this is easy, add weight.

21-15-9
Ground to overhead 135/95
Ring dips
Perform 40 double unders after each round

Snatch work
Take 15 minutes and work on snatch.  Don't worry about a max lift, work on performing the lift well.

For time
4 rounds
10 deadlifts 135/95
200 m run
5 front squats (taken from the ground) 135/95
200 run

20 overhead squats 95/65
40 chest to bar pull ups
800 m run/row
40 chest to bar pull ups
20 overhead squats 95/65

30 Calories on the rower

Then:

4 rounds
15 hang power cleans - 95/65
15 wall balls 20/15

Front squat
3-2-2-1-1-1

EMOM 15 minutes
Minute 1= 15 wall balls 25/20
Minute 2=  10 two hand dumbbell snatch 2X35/2X25
Minute 3=  45 seconds airdyne

Congrats to everyone that completed the 2016 Open!  You should be proud of yourself...I am sure you accomplished some things you didn't think you could. Keep that momentum and positive attitude going!

For time:
50 calorie row
40 weighted ghd sit ups (as heavy as possible--or super heavy abmat)
30 hand stand push ups--no holds today--if unable to do the push ups, do strict presses as heavy as possible
20 cleans 135/95
10 front rack lunge steps 135/95

12 minute AMRAP
10 front squats 135/95
50 double unders
10 toes to bar

21-18-15-12-9-6-3

Thrusters 95/65
Bar facing burpees

The weather is finally supposed to warm up this weekend!!  Let's run today.

Run 400 meters
rest 1 minute
Run 800 meters
rest 2 minutes
Run 1200 meters
rest 3 minutes
Run 1600 meters


For time

Row1000 m
50 thrusters 45/45
30 pull ups

Row 500 m
30 thrusters 65/55
20 pull ups

Row 250 m
15 thrusters 95/65
10 pull ups

All for time

5 squat clean and jerk 95/65
10 handstand push-ups
4 squat clean and jerk 105/75
10 handstand push-ups
3 squat clean and jerk 115/85
10 handstand push-ups
2 squat clean and jerk 125/95
10 handstand push-ups
1 squat clean and jerk 135/105
10 handstand push-ups

For time

42 med ball squat cleans 20/15
21 body weight bench press
30 med ball squat cleans
15 body weight bench press
18 med ball squat cleans
9 body weight bench press

For those doing the open today:
Row or run or air dyne
Work on stretching

Anyone not doing the open:
Grace
30 clean and jerks for time
135/95

Partner workout
One partner works, the other is actively resting
Reps must be evenly divided

50 kettlebell swings 53/35
Active rest: front rack with empty bar in full squat

50 weighted box step ups with kettlebell 53/35
Active rest: overhead press hold with empty bar

50 ghd sit ups
Active rest: hollow rock hold from pull up bar

200 m run/row
Active rest: plank hold

2 rounds

18 minute AMRAP
3 handstand push ups
6 hang power cleans 95/65
36 double unders

50 thrusters 95/65
40 wall balls 20/15
30 box jumps 24/20
20 snatches 95/65
10 chest to bar pull-ups

For time:
1 round
100 double unders
50 air squats
25 push presses 95/65

2 rounds
60 double unders
30 air squats
15 push presses 95/65

3 rounds
40 double unders
20 air squats
10 push presses 95/65

(Crossfit.com)

Annie
50-40-30-20-10
Double unders
Sit-ups

18-15-12-9-6-3
Power cleans 95/65
Pistols

Run/row 200 m between rounds
(Start with power cleans, end with pistols)

4 ring dips
8 handstand push ups
12 kettlebell swings

16 minute AMRAP

60 calorie row
50 deadlifts 115/75
40 pull ups
30 shoulder to overhead 115/75
20 box jumps 24/20
10 overhead squats 115/75

3 snatches 95/65
3 back squats 185/135
10 ghds

10 rounds

If you are doing the Open workout tonight, row a bit or Airdyne a bit and work on mobility.
Otherwise:

Down and back farmer carry  kettlebells or dumbbells (go as heavy as possible)
12 good mornings 45#
24 air squats

16 minute AMRAP

I'm really excited for the workout announcement tomorrow.  Spend today working on mobility.

20 wall balls 20/15
10 pull ups
5 wall walks

4 rounds for time.

Barbell bent over rows
4 sets of 5

Strict pullups
4 sets of 5


10-9-8-7-6-5-4-3-2-1
Hang cleans 95/65
Box jump overs 24/20

27-21-15-9

Deadlifts 225/185
Wall balls 20/15
After each round do
40 Double unders

We had such a good time at Crossfit Dixie in St George on Friday Night.  Everyone pushed really hard.  Don't forget to post your score on the games website so Kyle can approve it.

WOD

25 air squats
200 meter run/row
25 push ups
200 meter run/row
25 ab mat situs/GHD sit-ups
200 meter run/row
25 burpees
200 meter run row

X 2 Rounds

Because we will all be in St.George tonight doing Open workout 16.1 at Crossfit Dixie, the gym will be closed tonight.  Thanks!!

Row 500 m
Then 3 rounds
10 ghds
10 air squats
10 push ups
30 double unders
All for time

Front squats
5-3-3-2-1-1

Then

30-20-10
Push jerks 95/65
Abmat sit ups
Kettlebell swings 53/35

21-15-9

Clean 95/65
Handstand push ups

14 minute AMRAP

15 Wall Balls 20/15
1 CTB pull up
15 wall balls
2 CTB pullups
15 wall balls
3 CTB pullups
 And so on.  Every round adds one additional CTB pullup

5 rounds for time

10 toes to bar
10 deadlifts 155/115

At the top of every minute, stop and perform 15 double unders

12 minute time cap

Then

6 minute time cap

25 calorie row
Sprint 400 meters
25 calorie row

Try to get more than one round

3-3-2-2-1
Back squat

Then....
50 alternating dumbbell squat snatch 35/20
5 rope climbs
40 alternating dumbbell squat snatch
4 rope climbs
30 alt dumbbell squat snatch
3 rope climbs
20 alt dumbbell squat snatch
2 rope climbs
10 alt dumbbell squat snatch
1 rope climb

7 handstand push ups
7 toes to bar
7 deadlifts 185/135
7 box jumps 24/20

14 min AMRAP

50 double unders
15 pullups
50 double unders
15 hand release Push-ups

4 rounds for time

Teams of 2

3 rounds

30 burpees over the bar
40 squat cleans 95/65
50 shoulder to overhead 95/65

Then

1 mile relay run

(Think partner 1 runs 400 m then tags partner 2 to run 400 m)

100 back squats @ 155/105

Every time you drop the bar, do two rounds of Cindy

Barbell must be cleaned from the floor and safely placed on the back--no racks.

If you drop the bar off your back (rather than bringing it overhead and lowering in the front,) complete a 30 calorie row in addition to your two rounds of Cindy.

Cindy=5 pull ups, 10 push ups, 15 air squats

Friday, February 12

EMOM for as long as possible (until unable to complete reps within timeframe)

minute one
2 thrusters 95/65
2 chest to bar pull ups

minute two
4 thrusters 95/65
4 chest to bar pull ups

minute three
6 thrusters 95/65
6 chest to bar pull ups

and so on....

Filthy Fifty

3 rounds for total reps

Minutes 0-2 row 300 m then double unders in remaining time (score=#of double unders)
Minutes 2-3 dumbbell shoulder presses 35/20
Minutes 3-4 pullups
Minutes 4-5 hang squat clean with Dumbbells 35/20

Rest 5 minutes

Front squat
3-3-3-2-1

Then

100 double unders
75 goblet squats 53/35
50 toes 2 bar
25 shoulder to overhead 95/65

1 round for time

5 power cleans 135/95
10 box jumps 24/20
15 wall balls 20/15

15 minute AMRAP

5-3-3-2-1
Front squat
Work from about 65% of max to a 1 rep max

Then...
"Randy"
75 power snatches 75#

AMRAP 16 minutes

5 pull ups
10 hand release push ups
15 abmat sit ups
20 air squats
40 double unders

15 toes to bar
10 deadlifts 115/75
5 shoulder to overhead 115/75

8 minute AMRAP

"Fight gone bad"

Wall balls 20/15
Sumo deadlift high pulls 75lbs
Box jumps 20" box
Push press 75 lbs
Calorie row

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

Partner WOD

Linda
Because it's a partner wod, the reps are double
20-18-16-14-12-10-8-6-4-2
Break up the reps however you want.
Deadlift 1.5 times bodyweight
Bench press bodyweight
Power clean 3/4 body weight

Obviously, some of these will be too heavy. Set a realistic goal that challenges you. It's only 55 reps.

8 min AMRAP
30 double unders
20 wall balls
10 pull ups

Recover

Row 1600 m for time

The rower has a function that will count down your meters.  Menu: select workout...something like that.

Any femail that rows 1600 sub 6 minutes--Jesse will buy them a Rogue shirt of their choice.
Same goes for any male that goes sub 5:30--same deal.

1-10

Box jumps 24/20
Shoulder to Overhead 95/65
Weighted walking lunge steps 95/65
Hand release push ups

EMOM -- 20 minutes

2 bear complexes (pause for 1 second between each movement) as heavy as possible

Then
3 minutes
30 seconds on 30 seconds off
Airdyne max effort


Bear Complex:
Power clean
Front squat
Push press
Back squat
Behind the neck press

Due to surgery, graduation, and mom duties.....tomorrow's 6 am class is canceled.  Sorry for any inconvenience.

21-15-12-9-6-3

Thrusters 95/65
Bar facing burpees

Karen

150 wall balls for time. 20/14

Every 2 minutes for 10 minutes (5 rounds)
3 squats @ 65%

Then....

AMRAP 15 minutes

Minutes 1-5
10 snatches 115/85
30 double unders

Minutes 6-10
10 snatches 95/65
30 double unders

Minutes 11-15
10 snatches 75/55
30 double unders

30 kb snatch right 35/20
5 toes to bar
30 kb snatch left
10 toes to bar
20 kb overhead squat 35/20
15 toes to bar
20 kb overhead squat
20 toes to bar
10 Turkish get ups 35/20
25 toes to bar
10 Turkish get ups

I will be at the gym at 10 a.m. tomorrow. Come wod with me!

50 Turkish get ups (alternating arms) 53/35#
50 calorie row
50 goblet step ups 53/35# to a 24/20" box
50 burpees

10 Deadlifts 225/185
20 Box jumps 24/20
30 Double unders


3 rounds

21-15-9-15-21

Front Squat 115/75
Hand Release push up
Ab mat situp

3-3-3-3

Back squat

Then

4 minute AMRAP

5 hang to overhead 95/65

5 toes to bar

Rest 2 minutes

4 minute AMRAP (change weight)

5 hang to overhead 135/95

5 burpees over the bar

Score is total reps

5-3-1
Bench press

Then
40 pull ups
10 kb swings 53/35
30 pull ups
20 kb swings
20 pull ups
30 Kb swings
10 pull ups
40 Kb swings

15 minute time cap

In response to requests from the amazing community we serve, we are changing our morning class to 6 a.m. to 7 a.m. Monday through Friday. Our other hours will remain the same (Monday, Wednesday, Friday: 8 a.m. to 10 a.m and 5 p.m. to 7 p.m. Monday through Friday.). Thanks and happy woding!

5 min AMRAP
10 power clean 135/95
10 front squats135/95

Rest 5 min

5 min AMRAP
25 air squats
10 shoulder to overhead 135/95

Rest 5 min

5 min AMRAP
10 wall balls 20/15
25 double unders

21-18-15-12-9

Shoulder to overhead 95/65
Burpees over the bar
Pullups
Box jumps 24/20

25 minute time cap

10 burpee box jumps 24/20"
15m overhead weighted walking lunges 135/95#
20 toes to bar
10 burpee box jumps 24/20"
15m front rack walking lunges 135/95#
20 toes to bar
10 burpee box jumps 20/24"
15m back rack walking lunges 135/95#
20 toes to bar

For time

Recover, then...
Tabata calorie row or airdyne

Row 1000 m
21-15-9
Power clean 115/75
Handstand push ups

5 rope climbs
25 deadlifts 185/135
50 wall balls
100 meter farmer carry

2 rounds for time

--------------------
Some of us did this workout yesterday. If you did, your workout is,

10-1 calorie row
1-10 overhead squat 95/65