Wednesday, 20 December

Working on coordination and balance today. Met Con 4 Rounds: 8 SA (single arm), DB Power clean 8 SA, DB front squat 8 SA DB push press 8 SA, DB OH squat Weight= 50/35 Rounds 1 & 3- use dominate arm Rounds 2 & 4- use non-dominate arm  

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Tuesday, 19 December

Met Con 4 rounds for time: 5 Overhead squat, 75/55 10 box jump, 24/20 5 Chest to bar pull up 11-minute Time cap Rest as needed then….. 6 rounds-not for time: 6 russian twist 5 V-ups 4 weighted sit ups 3 toes to bar 2 GHD hip extension 1 GHD…

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Monday, 18 December

Met Con 50 thrusters, 45/35 40 kettlebell swing, 35/26 30 pistols, alt. 1-count 20 push ups 10 man maker (watch video below, you choose your weight) 20 handstand push ups 30 air squats 40 pull ups 50 wall ball, 20/14

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Friday, 15 December

WOD WONDERLAND…. tonight is the last of the series…..Your workout will be posted tonight. Morning Crew, your workout is: Every Minute for 24-minute: Minute 1- 7-10 GHD sit ups Minute 2- 14 DB Snatch, 50/35 Minute 3- 50′ bear crawl Minute 4- 14 DB thruster, 50/35

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Thursday, 14 December

Skills Work your weakness today…. EMOM x 10 reps per minute will be determined individually…. depending on what movement you want to work on. Met Con 3 rounds: 24′ Handstand walk 200m weighted run, 15# 24′ Handstand walk 10 burpees onto plate

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Wednesday, 13 December

WEIGHTLIFTING WEDNESDAY This workout was recently posted on the Crossfit main site. Beginner, up to 6 months Back squat 8-8-8 reps Shoulder press 8-8-8 reps Deadlift 8-8-8 reps   Intermediate, 6-9 months Back squat 10-8-6-4 reps Shoulder press 10-8-6-4 reps Deadlift 10-8-6-4 reps   Advanced, 9+ months of experience Back…

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Tuesday, 12 December

Skills. Muscle up practice…. Try 3 sets of this drill out: Step 1- establish the proper false grip Step 2-5 hip to rings Step 3- 5 transitions with box or bench… NO DIP Check out the video from CrossFit Gymnastics to get a preview of what to expect. Met Con…

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Fri-YAY, 08 December

Skill Super-set: 3x 7-10 Good Morning, low weight 3x 7-10 jumping squats Rest as needed between sets   Met Con 5 rounds: Deadlift * 12 Bar facing Burpees 14 wall ball, 20/14 Buy out: 70 cal on bike OR 100 cal on rower   *Follow the sequence below for the…

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Wednesday, 06 December 2017

Skills 3x 10 single leg DB Deadlift Metcon 21-15-9 Kettlebell swing, 53/35 Box jump, 24/20 then…. 12-9-6-3 Wall Ball, 25/20* Burpees *Yes…that is heavier than normal weight. Suck it up buttercup, the open is coming.

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Tuesday, 05 December

Strength Thrusters 5-3-3-1-1 looking for a 1-rep max, from the rack Met Con “Helen” 3 rounds for time 400m run 21 Kettlebell Swing, 53/35 12 pull ups We did this in April of this year. This is the time to see if your fitness is improving. This is a benchmark…

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Monday, 04 December

  Met con 70 burpees 60 sit ups 50 Kettlebell swing, 53/35 40 pull ups 30 pistols, alt. 1 count   rest as needed then……   Skill 3×10 Strict chest to bar pull up *unbroken *use bands as needed 3×7-10 GHD back extension

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Friday, 01 December WOD WONDERLAND

Morning crew your workout is: Every minute x 20 minutes: Minute 1-10 burpees Minute 2-12 DB Push Press Minute 3-100m run Minute 4-12 Goblet Squat with DB Extra credit: 6 sets of 5 GHD sit up WOD WONDERLAND CREW Your workout will be released tonight. Hope to see you here!!!!

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Tuesday, 28 November

Strength Full Clean 3-3-3-3 Rest as needed between sets. Each set is unbroken, performed as a “Touch-N-Go”. Workout 5 rounds: 15 toes to bar 30 double unders Full Clean* Rest 3-minutes *weight will go up and reps go down with each round: round 1—– 9 reps at 95/65 round 2—–…

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Monday, 27 November

Make it a great Monday or not, the choice is yours Skills 4 sets of :10 Ring dip hold 5 Unbroken strict dips, box or rings   Workout 21*15*9 Chest to bar pull ups Handstand push ups *=1.2 Km Assult bike 15-minute Time cap  

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Friday 24 November

  Come in today for our 1 class time at 0900, as we honor Corporal Carse   “Carse” 21-18-15-12-9-6-3 reps, for time of: Squat Clean, 95/65 Double Under Deadlift, 185/135 Box Jump, 24/20 *Begin each round with a 50 meter Bear crawl.    

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Happy Thanksgiving

Today we will have 1 class at 0900. Come in and enjoy a great workout. Today is brought to you by…… “The Girls”: Angie’s House: 20 pull ups 20 push ups 20 sit ups 20 air squats Helen’s House: 400m Run 21 KB swings, 53/35 12 pull ups Frans House:…

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