Wednesday 4.25.2018

 Anyone seen these critters running around the gym?! 

Anyone seen these critters running around the gym?! 

1. "Full Circle"
For Time:
1500m Row
100 Double Unders
35 Cal Assault Bike
100 Double Unders
1500m Row

2. Gymnastics Conditioning
Strict HSPU
EMOM 12:
Odd: 50 Double Unders
Even: Max Strict HSPU
*Try to improve from last week

3. Midline
1 Rounds NFT
35 GHD Sit Ups
1 Min accrues L Sit Hold
35 GHD Sit Ups

Tuesday 4.24.2018

 HUGE Congrats to Debbie Tully for qualifying for and completing the CrossFit Games Online Qualifier! The road to The Games gets tougher each year and she continues to take it in stride.

HUGE Congrats to Debbie Tully for qualifying for and completing the CrossFit Games Online Qualifier! The road to The Games gets tougher each year and she continues to take it in stride.

1. Squat Snatch
Build to a heavy single

2. "Ring of Fire"
AMRAP 9
1 Ring Muscle Up
1 Squat Snatch (135/95)
2 Ring Muscle Ups
2 Squat Snatches
3 Ring Muscle Ups
3 Squat Snatches
... +1 each round

3. Bike Conditioning
2 Rounds
Minutes 0-5: Light Pace
Minutes 5-8: Moderate Pace
Minutes 8-10: Fast Pace

Monday 4.23.2018

 Do you think they planned this?

Do you think they planned this?

1. "Helen"
3 Rounds For Time:
400m Run
21 KB Swings (53/35)
12 Pull Ups

2. Body Armor
3 Giant Sets*:
10 DB Bench Press
15 Romanian Deadlifts
20 Close Grip Push Ups
25 Weighted Hip Extensions (25/20)
Rest 2:00 between rounds
*Unbroken sets, minimal rest on transition, sets can climb in weight but must stay unbroken

 

Tuesday 4.17.2018

 Hats off to all of the brave runners today!

Hats off to all of the brave runners today!

1. Clean and Jerk
EMOM 12
Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk (Climbing)
Rounds 6-12: Power Clean and Jerk (Climbing)

2. "Grace"
For Time: 
30 Clean and Jerks (135/95)

3. Midline
EMOM 16
Odd: 10 Burpee Box Jump Overs
Even: 30sec. max T2B

Monday 4.16.2018

 This is how John meditates

This is how John meditates

1. "Marathon Monday"
2 Rounds for time:
400m Run
26 Hand Release Push Ups
400m Run
26 KB Swings (53/35)
400m Run
26 Sit Ups
400m Run
26 Deadlifts (75/55)
400m Run
26 Air Squats
400m Run
26 Box Jumps (24/20)

**If running is not an option:
40/28 Cal Schwinn
28/20 Cal AB
500/400m Row

Friday 4.13.2018

 Friday!

Friday!

1. "Freaky Friday"
Teams of 2:
AMRAP 20
30/35 Cal Row
50 Burpees
35/25 Cal AB
50 KB Swings (50/35)

2. Clean
EMOM 16
M1: 3 Power Cleans
M2: 2 Hang Squat Cleans
M3: 1 Squat Clean
M4: Rest

3. Jerk
5 Sets of:
3 Front Squats+2 Push Jerks+1 Split Jerk

 

Wednesday 4.11.2018

 Which one of these things is not like the others :)

Which one of these things is not like the others :)

1. Deadlift
Build to a heavy set of 5

2. "Detention"
AMRAP 12
6 Strict HSPU
9 Deadlifts (225/155)
30 Double Unders

3. Row Conditioning
1x1000m Row
2x600m Row
4x200m Row
2x600m Row
1x1000m Row
*Equal work to rest

Tuesday 4.10.2018

 3 of a kind! 

3 of a kind! 

1. "Life Alert"
AMRAP 4
21/15 Cal AB
21 T2B
15 Front Squat (115/80)
REST 4
AMRAP 4
18/14 Cal AB
18 T2B
12 Front Squat (135/95)
REST 4
AMRAP 4
15/12 Cal AB
15 T2B
9 Front Squat (155/105)

2. Front Squat
5-4-3-2-1
Climbing
*Each set on the 3:00

Friday 4.6.2018

 3 years ago?!?

3 years ago?!?

1. "Power Trip"
AMRAP 15:
15 Power Snatches (95/65)
30 Wallballs (20/14)
60 Double Unders

2. Snatch
On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Snatches + 3 Overhead Squats
Minute 2 – Rest
Minute 3 – 5 Squat Snatches
Minute 4 – Rest
(Rounds 1-4: 50-55-60-65%)

Wednesday 4.4.2018

28698755_1639637702786259_2800332604687310793_o.jpg

1. "50-50"
Teams of 3:
AMRAP 7:
50 Push Press (135/95) 
50 Push Press (155/105)
AMRAP Push Press (185/135)
rest 3 minutes
AMRAP 7:
50 Back Squats (155/105) 
50 Back Squats (185/135)
AMRAP Back Squats (225/155)
rest 3 minutes
AMRAP 7:
50 Hang Power Cleans (135/95) 
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)

2. ROMWOD/Movement Vault

Gatorz Sunglass - Made in the USA