1. Programming Week of 1-13-2020

    Programming 1/13- 1/17 Monday Time Cap: 22:00 For time: 100 Double-unders Then, Five rounds of: 10 Dumbbell deadlift (75lbs-->70lbs kbs) same weight for men and women? 10 Dumbbell front squat (75lbs-->70lbs kbs) have athlete stand on elevated surface if using KBs for same ROM DBs 10 Handstand …Read More

  2. Programming Week of 1-6-2020

    Happy New Year!!!! Monday Hang squat clean 3-3-3-3-3-3-3 reps   Tuesday 20 minute AMRAP of: 30 second Handstand hold 30 second Squat hold 30 second L-sit hold 30 second Chin over bar hold (band enough to hold for 15 sec)   Wednesday Five rounds for load and time of: :45 15 Handstand Push-u…Read More

  3. Programming Week of 12-30

    Monday Four rounds for time of: 2:00 500m Row Rest 3 minutes Tuesday 20 minute AMRAP of: :!5 5 Thruster (95/65) :20 7 Hang Power clean (95/65) :25 10 Sumo Deadlift High-pull (95/65) Wednesday Ten rounds, each for time of: :15 100m Sprint Rest 90 seconds= 15:00 Thursday "Coffey" For time: Run 800 met…Read More

  4. Programming Week of 12-23-2019

    Monday Time Cap: 25:00 Five rounds for time of: 1:00 20 GHD Sit-ups (Anchor feet and use 10lb medball for alternative, still Rx) 1:30 3 Legless Rope climb Tuesday For Volume Back Squat 2-2-2-2-2-2-2-2-2-2 reps Wednesday Merry Christmas  Thursday Time Cap: 20:00 Five rounds for time of: 1:30 10 Kett…Read More

  5. Programming Week of 12-16-2019

    Monday Time Cap: 25:00 Resting 60 seconds between sets: Bench press 2-2-2-2-2-2-2-2-2-2 Tuesday Time Cap: 25:00 Five rounds for time of: 2:00 400 meter Run 1:30 21 Deadlift (185/135) (1RM DL= 225/175, go Rx. otherwise ~65-70% 1RM) Wednesday Goal of 4-5 rounds 15 minute AMRAP of: 1:00 20 Push-ups 1:3…Read More

  6. Programming Week 12-9-2019

    Monday: For time: 50 Box jump, 24/20 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 Walking Lunge 50 Knees to elbows 50 Push press, 45/35 pounds 50 Hip extensions 50 Wall ball shots, 20/14 pound ball 50 Burpees 50 Double unders   Tuesday: For time: 15 Dumbbell burpee box-overs, 50…Read More

  7. Programming Week of 12-2-2019

    Monday: "Fran" 3 Rds 21-15- and 9 reps, for time of: Thruster 95/65 pound Pull-ups   Tuesday: "CrossFit Total" 1 Back squat 1 Shoulder Press 1 Deadlift   Wednesday: "Helen" Three rounds for time: 400 m Run 21 Kettlebell X swings 12 Pull-ups   Thursday: "Lee"5 Rounds For Time: 400m Run…Read More

  8. Programming Week of 11-25-2019

    Monday: "Lynne" Five rounds for max reps of: Body weight bench press Pull-ups   Tuesday: For time: 20 calories Row 30 Burpees 45/35 pound 40 Two-arm dumbbell ground-to-overhead 50 Toes to bar 100 foot Walking lunge with 45/35lb plate held overhead 150 foot Sprint   Wednesday: 1-1-1-1-1 rep…Read More

  9. Programming Week of 11-18-2019

    Monday: "Morrison" 50-40-30-20 and 10 rep rounds of: Wall ball shots, 20/14 pound ball Box jump, 24/20 inch box Kettlebell swings, 1.5/1 pood   Tuesday: 5-5-5-5-5 reps Bent over barbell row   Wednesday: Three rounds for time of 15 Overhead squat, 95/65 pound 15 L Pull-ups 15 Split-jerk, 95…Read More

  10. Programming Week of 11-11-2019

    Monday: As many rounds as possible in 18 minutes of: 11 Hang Power Snatches (95/65) 11 Burpees 11 Thrusters (95/65) 11 Pullups At 11 minutes: 1 minute resting moment of silence.   Tuesday: Complete as many rounds as possible in 15 minutes of: 250 m Row 25 Push-ups   Wednesday: Complete as …Read More