GENERAL

  1. Programming Week of July 16

    Monday: 3 min work 3 min rest Double undres (plate jumps) Burpee over box (walking burpee over bench) Tire flip jump through (sand bag and body over bench 60/30) rig over (yoke over at belly level) Tuesday: Karen: 150 wall ball shots for time 20/14 (100 for time, push press wall ball if needed) Part…Read More

  2. Programming Week of July 9th

    Monday: Challenge: 30/18/9 Wallball Shots 14/10 Sit Ups CrossFit: 42/30/18 Wallball shots 20/14 Sit ups Tuesday: Challenge: 4 rounds for time: 15 KBS 16/12 30 Plate Jumps 45 CrossFit: 4 Rounds for time: 15 Power Cleans 115/75 50 Double Unders Wednesday: Deadlift 8x3 at same Weight Thursday: For weig…Read More

  3. Programing week of 7-1-2018

    Programing week of 7-1-2018 Monday: Isabell 30 Snatches for time 135/95/65/Broom stick Challenge: (or if you didn’t squat snatch, scale to this) Row 500m, 30 double Russian KBS, Row 500m Tuesday: With a partner complete as many reps as possible of the following movements in 16 minutes: Ring Dip (H…Read More

  4. Programing week of 6-25-2018

    Programing week of 6-25-2018 Monday: (25 min cap) 1-2-3-5-7-13-17-23 reps for time of: Toes to bar/toes to waist/reverse sit ups Gobblet Squats 24/16/8 Dumbbell Snatch 50/35/20 Tuesday: Front Squat 8x3 at the same weight for max weight Wedensday: Cindy: 20 min AMRAP: 5 pull ups 10 push ups 15 air sq…Read More

  5. Programing Week of June 4th

    Monday: Challenge - For time 30-18-9: Wallball shots(14/10), Sit ups CrossFit: For time 42-30-18: Wallball shots (20/14), Sit ups Tuesday: Challenge - 4 Rounds for time: 15 Kettlebell swings 16/12, 30 Plate Jumps on a 45 CrossFit: 4 Rounds for time: 15 Power Cleans 115/75, 50 Double Unders Wednesday…Read More

  6. Programming Week of 5-28

    Monday: Murph! Run 1 mile, 100 Pull ups, 200 Push ups, 300 Air Squats, Run 1 mile Tuesday: With a partner 12 min AMRAP: 5 synchronized burpees over 3/4 of your body weight in plates Move the weight 30 feet. Wednesday: CrossFit: 50 reps for time 95/65 Hang Power Snatch Overhead Squats Challenge: 10 r…Read More

  7. Programing week of 5-21-2018

    Week of 5/21/2018 Monday: 14 Min AMRAP: 1-2-3-4-… until time expires of Push up Kettlebell Swing 16/12 Box Jump 30/24 Tuesday: Max Deadlift Wednesday: 14.3 Complete as many reps as possible in 8 minutes of: 135/95 deadlifts, 10 reps 15 box jumps, 24/20 185/135 deadlifts, 15 reps 15 box jumps, 24/2…Read More

  8. Programming Week of 5-14-2018

    Week of 5/14/2018 Monday: Max weighted strict pull up Then 30 reps at 50% finish with death by burpees Tuesday: 3 rounds for time: 100 Air Squats to target 50 Ab-mat Sit ups 30 Kettlebell swings 24/16 30 Box Jumps 30 wallball shots 20/14 10 Strict Hand stand push ups (sub 50% body weight shoulder pr…Read More

  9. Programming Week of 5-7-2018

    Monday 3 rounds of: 30 seconds of work followed by 30 seconds of rest: Dumbbell snatches 50/35 GHD sit-ups Lunges Handstand hold (scale to plank hold) Row Tuesday Bench 3-3-3-3-3 Wednesday 5 RFT: Run 200 10 candlesticks 10 burpees Thursday 4 rounds for time of: 30 air squats 15 toes-to-bar 10 chest …Read More

  10. Programming Week of 4-30-18

    Monday Challenge WOD Tabata DUs KB Swings (yellow/blue) Row Tuesday 12-9-6 reps for time of: Deadlifts 255/175 Box jumps 30/24 Wednesday For time: 30 overhead walking lunges 45/25 20 pull-ups 30 sit-ups 20-cal. row 30 sit-ups 20 pull-ups 30 overhead walking lunges 45/25 Thursday 21-15-9 reps for tim…Read More