Monday 2.27.2017

Red Jaguars. Rawr. 

1. "Spontaneity" 
For time:
21 Back Squats (135/95)
21 C2B Pull Ups
15 Front Squats (135/95)
15 C2B Pull Ups
9 Overhead Squats (135/95)
9 C2B Pull Ups

2. Push Press
4x3, across

3. Turkish Get Ups
10 per arm, heavy

Friday 2.24.2017

It's time!

Workout 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men: 50lb Dumbbell, 24'' Box
Women: 35lb Dumbbell, 20'' Box

Thursday 2.23.2017

Which team will come out on top after the next five weeks!?

1. Goat Day
EMOM x 30
Min 1: Aerobic Goat x :20-:30 interval
Min 2: Gymnastics Goat x 5-10 reps
Min 3: Weightlifthing Technique Goat x 1-5 reps (LIGHT)

2. ROMWOD!!!

Wednesday 2.22.2017

#bombsquad

1. Power Snatch
Build to a challenging set of 4

2. "Slick Rick"
For time:
50-40-30-20-10 Double Unders
10-8-6-4-2 Dumbbell Snatches (50/35)
5-4-3-2-1 Muscle Ups

3. Tempo Back Squat
4x1 @ 33x3, across

Tuesday 2.21.2017

17.1

A post shared by @thedavecastro on Feb 20, 2017 at 3:19pm PST

Let's hear your guesses for 17.1!?

Tuesday Jam Sesh - https://www.youtube.com/watch?v=YrJxxWogTNc

1. "Title Shot"
AMRAP 5:00
9 Bar Facing Burpees
9 Power Cleans (135/95)
9 Box Jumps (24/20)
-Rest 2:30-
AMRAP 5:00
6 Bar Facing Burpees
6 Power Cleans (165/115)
6 Box Jumps (24/20)
-Rest 2:30-
AMRAP 5:00
3 Bar Facing Burpees
3 Power Cleans (185/125)
3 Box Jumps (24/20)

2. Core Work
Back Extensions 3x12-15
Strict GHD Sit Ups 3x12-15

3. Foam Roll

Monday 2.20.2017

Simon Says Pizza can get pretty intense at Jen's Kids Class!

1. "Jackie"
for time:
1000m Row
50 Thrusters (empty bar)
30 Pull Ups

2. Front Squat
3x6, across

3. Weighted Dips
4x8-12

Friday 2.17.2017

Open WOD 16.4
AMRAP 13:00
55 Deadlifts (225/155)
55 Wall Balls (20/14 to 10'/9')
55 Calorie Row
55 HSPU

Thursday 2.16.2017

Carrie being a BOSS in Wolf Creek, CO. 

1. "Plunker"
Break class into two teams, 
Complete for time:
4000m Skierg
300 Sit Ups
200 Push Ups
100 Pull Ups

2. Goat/Skill Work

3. ROMWOD

Wednesday 2.15.2017

Spot. On!

1. Push Press
7x1, climbing

2. Gymnastics Development
Make 3 attempts at each of the following:
Max Reps Strict pull-up
Max distance handstand walk
Max Reps Kipping pull-up
Max time handstand hold

3. Core Work
Alternating Tabata Rounds of:
Sit Ups
Plank Hold

Tuesday 2.14.2017

Nutrition: arguably the single most important aspect of your health and wellness journey. Not only does food fill our bellies and keeps us feeling satiated; it also lays the molecular foundation for how well we recover, perform, think and feel. By neglecting to put high quality nourishing foods back into our body after rigorous physical exercise, we fail to provide the building blocks necessary to reach our our optimal levels of health and performance. #crossfitearned #nevergiven #alwaysearned #nutrition #baseofthepyramid #eatwell #eatrealfood #dontbelazy #foodmatters

A post shared by CrossFit Earned (@crossfitearned) on Feb 13, 2017 at 9:31am PST

1. "Turtle Power"
4 Rounds:
1:00 Calorie Row
1:00 Power Cleans (135/95)
1:00 Double Unders
1:00 Weighted Step ups (50/35 to 20'' Box)
1:00 Rest

2. Stability Work
EMOM x 10
Odd: :20-:30 Handstand Hold
Even: :20-:30 L-Hang

Monday 2.13.2017

At the risk of sounding cliche - holy crap!

ANNOUCEMENT: No Morning Classes Monday
Will track the storm and notify regarding Noon
Normal PM Classes as of now
Stay Tuned!

1. "Trebuchet"
AMRAP 12:00
12 KB Swings (70/53)
12 T2B
12 Burpees

2. Thruster
3-3-3-3, climbing
**NOT a 3rm

3. Gymnastics
3-4 Sets of Max Reps Strict Pull Ups

Friday 2.10.2017

THE Big Kahuna - JP Spooner!

1. Open WOD 11.4
AMRAP 10:00:
60 Bar Facing Burpees
30 Overhead Squats (115/75)
10 Muscle Ups

2. Hang Snatch
2-2-2-2

3. Back Squat
3-3-3

Thursday 2.9.2017

Twinning is winning! Also helps that Liberty picks out Amy's outfits for the day :P

1. "OSMEAC"
Teams of two, 
AMRAP 20:00:
40 Calorie Row
40 Dumbbell Snatches (50/35)
6 Rope Climbs

2. Skill Work

3. ROMWOD

Wednesday 2.8.2017

Yeah he's got skills, what are you gonna do about it? (Carter practicing HSPU)

1. Deadlift Wave
EMOM x 9
Min 1: 3 Reps
Min 2: 2 Reps
Min 3: 1 Rep
*All three weights fixed

2. "Tesla Coil"
4 RFT:
50 Double Unders
30 Push Ups
10 Deadlifts (245/165)

3. Core Work
Hanging L-Sit
3xMax Effort

Tuesday 2.7.2017

Mobility - the other white meat. 

1. "Comfort Zone"

AMRAP 5:00
500m Row (buy-in)
AMRAP Time Remaining:
3 Hang Squat Cleans (165/115)
3 Box Jumps (24/20)

-Rest 2:30-

AMRAP 5:00
500m Row (buy-in)
AMRAP Time Remaining:
5 Hang Squat Cleans (135/95)
5 Box Jumps (24/20)

-Rest 2:30-

AMRAP 5:00
500m Row (buy-in)
AMRAP Time Remaining:
7 Hang Squat Cleans (115/75)
7 Box Jumps (24/20)

2. Core Work
Tabata Flutter Kicks
8 Rounds

3. Mobility Work

Monday 2.6.2017

This is why we can't have nice things. #oops

1. "Champs"
5 RFT:
15 Burpees
12 C2B Pull Ups
9 HSPU

2. Split Jerk
4x2, climbing

3. Weighted Back Extensions
3x12

Friday 2.3.2017

The little things matter most. Don't neglect the skill work!

1. Power Snatch
Build to a confident TnG triple
NOT A 3RM
(12:00 Time Cap)

2. Open WOD 14.1
AMRAP 10:00
30 Double Unders
15 Power Snatch (75/55)

3. Gymnastics
50 Cartwheels for time
:)

Thursday 2.2.2017

Alright fine... I guess today is as good a day as any to get more fitterer! See you on the pitch!

1. "Team Cindy"
Teams of two, 
AMRAP 20:00
5 Pull Ups
10 Push Ups
15 Air Squats
**Alternate entire rounds**

2. Goat Work
10-15:00

3. ROMWOD

Tuesday 2.1.2017

Little miss Cass-Giff throwing it DOWN!

1. Hang Power Clean
Build to a heavy Triple
(15:00 Cap)

2. Tempo Back Squat
5x2 @ 33x3, across
(15:00 Cap)

3. Skill Work
EMOM x 12
Min 1: 20-40 Unbroken Double Unders
Min 2: 5-10 Unbroken HSPU

Tuesday 1.31.2017

Sign ups for Zips end this Friday! Click HERE to order!

1. "Deathstar"
AMRAP 15:00
20 Calorie Row
20 Overhead Lunge Steps (75/55)
20 T2B

2. Gymnastics Work
5 Rounds,
150m Skierg
Max Effort L-Sit Hold

3. Weighted Step-Ups
3x5, across