minutes

Tuesday 6.30.2015

wodSTRENGTH20 min to find 1RM Snatch

CONDITIONING 3 Rounds: 20 OHS 95/65 400m Run

Finisher 4 min Rotating Plank

COMPETITION 8 x 2 Snatch Balance @ 40% Tabata Row

Thursday 6.25.2015

wodSTRENGTH5 min Row for Distance

CONDITIONING 4 Rounds of 1 Min at Each Station: Box Jump Over 24/20 KB High Pull 53/35 Up Downs *1 min Rest*

Finisher 2 x ME Plank

Wednesday 6.17.2015

wodSTRENGTH15 min to find 3RM Front Squat

CONDITIONING 3 Rounds: 30 Russian KB Swing 53/35 20 Goblet Squat 53/35 10 Box Jumps 24/20

Finisher 150 Steps Walking Lunge

COMPETITION 1 mile Run for Time

Friday 5.1.2015

wod SATURDAY, MAY 2- WOD WITH MOM & DAD @ 9:30AM

STRENGTH/SKILL A. 15 min to find 1RM Strict Press B. 2 x ME DB Floor Press

CONDITIONING 10! Pull-Ups 20m Shuttle Sprint

Finisher 5 min Plank

COMPETITION 3 Rounds: 5 Muscle Ups 20 Double Unders

Thursday 4.30.2015

wodSTRENGTH/SKILLFor Time: 1500m Row

CONDITIONING 20 min EMOM: Even- 5 Power Clean 135/95 Odd- 5 Bar Facing Burpee

 

Wednesday 2.25.2015

wodSTRENGTH/SKILLA. 10 x 2 @ 70% Deadlifts B. 3 x 10 Seated Box Jumps

CONDITIONING 3 Rounds: 1 min Row for Cal 1 min Russian KB Swing 1 min Goblet Squat *1 min rest

Finisher 5 min Plank

COMPETITION 30 GHRs 3x15 Reverse Hypers

Tuesday 2.17.2015

wod MORNING CLASSES CANCELLED TUESDAY, FEBRUARY 17 DUE TO WEATHER FIRST CLASS AT 12:15PM & EVENING CLASSES NORMAL

STRENGTH 15 min to find 3 rep TNG Power Snatch

CONDITIONING 20 min EMOM: Even Min - Row 150m/100m Odd Min - 15 KB Swings

Finisher 2 x ME Plank Hold (no more than 3 min)

COMPETITION 5 x 1 min max Rope Climbs; rest as needed

Sunday 2.15.2015

wod CONDITIONING20 min Running Clock For Calories/Reps: 5 Minutes Row for Calories 5 Minutes Max Push Ups 5 Minutes Row for Calories 5 Minutes Max Ring Row

Thursday 2.12.2015

wodSTRENGTH10 Min EMOM: 2 Hang Power Snatch @ 55%

CONDITIONING 4 Rounds: 20 Alternating DB Split Snatch 40 Double Unders

Finisher 100 Russian Twist

Thursday 2.5.2015

wodSTRENGTH2000m Row for Time

CONDITIONING 20 min EMOM: EVEN- 30 sec Hang Power Clean 95/65 ODD- 30 Double Unders

Finisher Tabata Sit-Ups

Monday 2.2.2015

wodSTRENGTHA. 20 min 1RM Back Squat B. 100 Steps Walking Lunge

CONDITIONING 5 min AMRAP: Burpee Box Jump Over

Finisher 60 Hollow Rocks

COMPETITION 6 min AMRAP: 50” Sled Drag 50 DU

Thursday 1.22.2015

wod WORKOUT WITH MOM & DAD SATURDAY, JANUARY 24 @ 9:30AM

STRENGTH 15 min EMOM:  3 TNG Power Cleans @ 60%

CONDITIONING 15 min Sled Drag (light)

Thursday 1.15.2015

wodSTRENGTH/SKILL1000m Run for Time

CONDITIONING Tabata for Reps: Wall Ball Shot 20/14 2 min rest Med Ball Thruster 20/14

Finisher 3 x ME Plank (no more than 3 min per attempt)

Thursday 1.8.2015

wodSTRENGTH10 min EMOM: 2 Power Clean @ 60%

CONDITIONING 3 Rounds of: ME Unbroken Power Clean 135/95 800m

Score is Power Cleans. Power Cleans must be touch and go.

Tuesday 1.6.2015

wodSTRENGTH15 min to find 2rm Hang Power Snatch

CONDITIONING Team Workout 5 Rounds each

3 minutes to: 300m Row ME Alternating DB Snatch 40/30

Finisher 3 x ME Hanging Knee Raise

COMPETITION 8 x 3 Hang Snatch Pulls

Monday 12.29.2014

wodWEDNESDAY, DECEMBER 31 - NORMAL MORNING CLASS TIMES; LAST CLASS AT 4;30PMTHURSDAY, JANUARY 1, NEW YEAR'S DAY, NO CLASS FRIDAY, JANUARY 2 - 10AM CLASS; OPEN GYM 11AM-1PM

STRENGTH A. 10 min to find 3RM Weighted Pull-Up B. 3 x 8 Floor Press

CONDITIONING 6 min Burpee to a Plate 45/25

Finisher 100 Russian Twists

 

Friday 12.19.2014

wod STRENGTH 20 min to find 1RM Back Squat

CONDITIONING

For time: 800m Run then 30-20-10 Squat Burpee to plate 45/25

Finisher 50 Weighted Sit Up

REMINDER- GYM CLOSED SATURDAY FOR WORKOUT AT CROSSFIT BREAKING BOUNDARIES

Tuesday 12.9.2014

wodSTRENGTH15 min to find Heavy Power Snatch + Hang Snatch

CONDITIONING Every 2 min for 20 min: 3 Power Snatch 95/65 80m Shuttle run

Finisher Turkish Get Ups 5 x 3 per side

COMPETITION 10 minutes work to a heavy Snatch Balance

Tuesday 11.25.2014

wodSTRENGTH15 min to work to heavy Power Clean + Power Clean + Push Jerk

CONDITIONING 20 min EMOM: Even Minutes 3 Clean and Jerks 155/105 Odd Minutes 80m Shuttle Sprint

Finisher 50 V-Ups

COMPETITION 15 min Gymnastic Goat Practice: HSPUS, Handstand Walk, Muscle Up, etc.

HOLIDAY HOURS THANKSGIVING DAY - 9AM CLASS ONLY BLACK FRIDAY - CLOSED; NO CLASSES

Wednesday 11.19.2014

wodSTRENGTHA. 15 min to find 2 RM Strict Press B. 3 x 10 DB JM press

CONDITIONING 7  Rounds: 7 Pull-Ups 7  Burpee Box Jump Over

Finisher *50 Push Ups in as few sets as possible

COMPETITION *HSPU instead of Push Up Finisher 3 min Burpees