Wednesday 11/16/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Clean + Front Squat + 2 Jerks WOD Death By Calorie Row Ladies Start at 7 Calories Gentlemen Start... Read More →
Author Archives for friendlyadmin
Thursday 11/17/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: EMOM 10- 3 Back Squats @65-70% WOD 14 Min AMRAP 50 Dubz 5 Strict Pull Ups 10 Lunges 155/105... Read More →
Friday 11/18/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: 20 Turkish Get Ups (10 each side) AHAP WOD 150 KB Swings EMOM 2 S2OH 185/125 (no rack)
Monday 11/21/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Pause Back Squat- 2 RM- 2 Second Pause @ Bottom WOD 4RFT 36 Air Squats 24 HR Push Ups... Read More →
Tuesday 11/22/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Jerk- 3 Rep Max WOD 40 Cal Row 40 Burpees Run 200m 30 Cal Row 30 Burpees Run 200... Read More →
Wednesday 11/23/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Snatch + Hang Snatch WOD AMRAP 10 15 Wall Balls 15 KB Swings
Thursday 11/24/16
February 8, 2017 12:00 pm Leave your thoughtsWOD Partner Up! 10 Bear Complexes 155/105 20 Rope Climbs 30 Wall Walk Ups 40 Burpee Box Jumps 24/20 50... Read More →
Monday 11/28/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: 10 Min to Establish a 2 Rep Max Front Squat Front Rack Lunges- 3×12 Steps @ 50% of 2... Read More →
Tuesday 11/29/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: 10 Min to Establish a 2 RM Push Press, then 20 Strict HSPU> 20 Dips> 20 Push Ups Conditioning... Read More →
Wednesday 11/30/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Clean + Jerk- 30 Minutes of technique work. Max out for more proficient lifters. WOD CrossFit Games Open WOD... Read More →
Thursday 12/1/16
February 8, 2017 12:00 pm Leave your thoughtsTouch n Go Deadlift- 4×8 @60-65% of 1 RM 3xFail Ring Rows WOD CrossFit Games Open WOD 16.1 20 Min... Read More →
Friday 12/2/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: EMOM 8- 3 Reps of Strict Press @70% (no bounce at bottom) 3xFail Strict Toes2Bar WOD Death by… Power... Read More →
Monday 12/4/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Sumo Deadlift- 5 Rep Max (each rep starts dead) Skill: 3xfail false grip ring pull ups Conditioning: 5 Rounds... Read More →
Tuesday December 6
February 8, 2017 12:00 pm Leave your thoughtsStrength: Tempo Bench Press 3 RM (Tempo= 3 down,3 pause, explode up, 3 pause) 3xFail Ring Dips WOD Partner Up... Read More →
Wednesday 12/7/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Snatch Technique Work- Snatch + Snatch Balance+ OHS [wpvideo L30lziWs] Conditioning: 10 Min AMRAP 10 Kb Swings 70/53 20 Thrusters... Read More →
Thursday 12/8/6
February 8, 2017 12:00 pm Leave your thoughtsFriday 12/9/16
February 8, 2017 12:00 pm Leave your thoughtsMonday 12/12/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: 2 Second Pause Back Squat- 1 Rep Max Then… 3×14 Lunge @ 50% of Paused Back Squat Conditioning: 5... Read More →
Tuesday 12/13/16
February 8, 2017 12:00 pm Leave your thoughtsWednesday 12/14/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Panda Pull + Hang Clean Conditioning: Row 2k At Minute 1 perform 1 thruster 95/65 At Minute 2 perform... Read More →
Thursday 12/15/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: EMOM 10- 3 Zercher Squats- These Reps Should be Challenging but Doable. Conditioning: 42 Wall Balls 21 Power Snatch... Read More →
Friday 12/16/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Push Press 5RM then 2×3 @same Conditioning: 50-40-30-20-10 Box Step Ups HR Push Ups Sit Ups
Monday 12/19/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Hang Squat Clean- 3 Rep Max Scale: 3 RM Front Squat Skill- 20 Pistols Scale: Slow Controlled Box Step... Read More →
Tuesday 12/20/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Bench Press- 5 Rep Max- 1 Second Pause on Chest Then 2×10 @75 % of 5RM Skill- (Muscle Up... Read More →
Wednesday 12/21/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: EMOM 20-1 Full Snatch Conditioning: 21-15-9 Reps For Time Thrusters 95/65 Burpees Over the Bar
Thursday 12/22/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Work to a heavy but not maximal set of 6 touch and go deadlifts Skill: Handstand walks, holds, and... Read More →
Friday 12/23/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Overhead Press 5×5 @70-75% Skill- 3 Rounds 20 Double Unders, 3 Muscle Ups or 10 Ring Rows + 10... Read More →
Saturday 12/24/16
February 8, 2017 12:00 pm Leave your thoughtsWith a Partner Complete 50 Curtis Ps 115/75 50 Bear Complexes 95/65 *must complete all curtis ps, then all complexes.... Read More →
Tuesday 12/27/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Weighted Pull Ups 10×3 AHAP Scale: Strict Pull Ups>Kip+ Negative> Jump+ Negative Skill: 10 Minutes of Handstand Practice Conditioning:... Read More →
Wednesday 12/28/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Every 90 Seconds for 10 Rounds- 1 Squat Clean + 2 Jerks Conditioning: 50 Power Cleans 155/105 EMOM 10... Read More →
Thursday 12/29/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Every 2 Minutes for 16 Minutes- 3 Overhead Squats – Start at 60% Conditioning: 2000m/1600m Row EMOM- Death by... Read More →
Friday 12/30/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Floor Press- 4×8 (start @60% of bench) Conditioning: 4 Rounds For Time 25 Air Squats 50 Double Unders x1... Read More →
Saturday 12/31/16
February 8, 2017 12:00 pm Leave your thoughtsPartner Up! 30: on/ 30: off (I go, you go) 7 Rounds Of Each For Max Reps -Squat Clean 185/125... Read More →
Monday 12/2/16
February 8, 2017 12:00 pm Leave your thoughtsOpen Gym 8-Noon
Tuesday 12/3/17
February 8, 2017 12:00 pm Leave your thoughtsStrength: Suitcase Deadlifts 4×12 Each Side Alternating EMOM 16 Even: 6 Back Squats 225/155 Odd: 12 Push ups Scale: Back... Read More →
Wednesday 12/4/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Power Clean + Clean Conditioning: 3RFT 100 Dubz (x1 Singles) 21 KB Swings 53/21 12 Pull Ups (Scale: Ring... Read More →
Thursday 1/5/17
February 8, 2017 12:00 pm Leave your thoughtsStrength: RDL 3×10 @60% of 1RM Deadlift Conditioning: 2 Rounds For Time 25 Calorie Row 25 Front Squats 115/80 25... Read More →
Friday 1/6/17
February 8, 2017 12:00 pm Leave your thoughtsStrength: 8 Min EMOM- 3 Push Press @ 70-75% Conditioning: 7 Min AMRAP 3-3, 6-6, 9-9, 12-12… Clean+ Jerk 135/95... Read More →
Monday 1/9/17
February 8, 2017 12:00 pm Leave your thoughtsStrength: 16Min Alt EMOM Even: 5 Back Squats @70% Odd: 10 Dips Cash Out: 150 Body Weight Lunges In As Few... Read More →
Tuesday 1/10/17
February 8, 2017 12:00 pm Leave your thoughtsStrength:Every 90 Seconds For 10 Rounds 30 Second Hollow Body Hold 3 Weighted Pull Ups Scale: Pull Ups- Strict> Kipping+... Read More →
Wednesday 1/11/17
February 8, 2017 12:00 pm Leave your thoughtsStrength: 15 Min EMOM- 1 No Foot Movement Snatch Scale: 2 Overhead Squats Conditioning: 30-20-10 Reps For Time Hang Squat... Read More →
Thursday 1/12/16
February 8, 2017 12:00 pm Leave your thoughtsWOD 30 Min EMOM Minute 1: Row 12/8 Calories Minute 2: 5 Kick Up To Handstands Minute 3: 30 Double Unders... Read More →
Friday 1/13/17
February 8, 2017 12:00 pm Leave your thoughtsFriday The 13th CrossFit Total Deadlift-1 RM Strict Press-1 RM Back Squat-1 RM
Monday 1/16/17
February 8, 2017 12:00 pm Leave your thoughts16 Min Alt EMOM Even: 3 Back Squats @ 75% Odd: 6 Strict HSPU Right into…. 150 Lunges With a... Read More →
Tuesday 1/17/17
February 8, 2017 12:00 pm Leave your thoughtsStrength: Bench Press- 3 Rep Max Conditioning: 10-9-8-7-6-5-4-3-2-1 Reps For Time Push Press 155/105 1 Round of Cindy between each... Read More →
Wednesday 1/18/17
February 8, 2017 12:00 pm Leave your thoughtsStrength: Touch n Go Squat Clean- 3 Rep Max Conditioning: 12-10-8-6-4-2 Reps For Time of… Power Clean 185/125 (80%) 24-20-16-12-8-4... Read More →
Thursday 1/19/17
February 8, 2017 12:00 pm Leave your thoughtsStrength: Touch and Go Deadlift 3×8 (3 working sets) Conditioning: Partner Up! 100 Kb Swings 53/35 75 Calorie Row 50... Read More →
Friday 1/20/17
February 8, 2017 12:00 pm Leave your thoughtsStrength: Bench Press 8×3 @ 70-80% Conditioning: 50-40-30-20-10 KB Thruster 53/35 Sit Ups Double Unders (Scale x1 singles)
Saturday 12/21/17
February 8, 2017 12:00 pm Leave your thoughtsEvery Saturday at 9:00 am we will be doing a partner version of a hero workout. These are always fun... Read More →
Monday 1/23/17
February 8, 2017 12:00 pm Leave your thoughtsFocus On Super High Quality Movement Every 2 Minutes For 18 Minutes (3 Sets of each) Minutes 0-2 Supine Grip... Read More →