CrossFit Schedule

Please RSVP to attend classes

Friday Nov 21

Saturday Nov 22

Sunday Nov 23

Sunday Nov 23

Monday Nov 24

Tuesday Nov 25

Tuesday Nov 25

Wednesday Nov 26

WODS

Friday: 11/21/14

CrossFit

7min warm up

"The Other Total"

1RM: clean

1RM: bench

1RM: OHS 

 

Just Results: 

10min warm up

15mins, skill: OHS 

W.O.D

For time, 25min cap:

21-18-15-12-9-6-3:

  • OHS
  • HRPU
  • KBS 

 

Read more...

Thursday: 11/20/14

 

CrossFit:

12min warm up

Strength EMOM:

5 rounds, 5 back squats (single weight, 80-85% of 1RM)

2 min rest

5 rounds, 3 back squats (single weight, 85-90% of 1RM)

2min rest

5 rounds, 1 back squat (single weight, 90-95% of 1RM)

W.O.D

7min AMRAP:

  • 7 wallball (20/14)
  • 7 push ups
  • 7 burpees

 

Read more...

Tuesday: 11/18/14

CrossFit:

10min warm up

20mins, skill: hand stand hold, shoulder taps, and hand stand walk

W.O.D

For time, 15min cap:

21-18-15-12-9-6-3: KBS (70/53)

After each set: 

10m hand stand walk, or

20 shoulder taps, or

:30 hand stand hold

 

Just Results:

10min warm up

10mins, skill: wall walks

Read more...

Monday: 11/17/14

Weekly challenge: 500m row

How to set up:

Menu=>

Select workout =>

New workout=>

Single distance=>

Enter 500m and hit the bottom right button.

Read more...

Week of 11/17/14

Weekly challenge: 500m row

How to set up:

Menu=>

Select workout =>

New workout=>

Single distance=>

Enter 500m and hit the bottom right button.

The rower will count down, your final time will be read to a 10th of a second!

 

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Monday, 11/17/14:

CrossFit:

7min warm up

10mins, skill: kipping

Read more...

Sunday: 11/16/14

"Just Results"

Warm up: 

Burpee Junkyard dog

W.O.D

For time:

  • 50 burpees
  • 1000m row (or 800m run)
  • 50 box jumps
  • 800m run (or 1000m row)
  • 50 burpee box jumps
Read more...

Saturday: 11/15/14

CrossFit:

Warm up: 

  • 100m run
  • 20m teddy's
  • 100m run
  • 20 Russian swings
  • 100m run
  • 20 shoulder dislocations
  • 100m run
  • 20 KBS 

Skill and build: KBS 

W.O.D

"Heavy Helen"

3 rounds:

21 KBS (70/53)

12 strict pull ups

 

Read more...

Friday: 11/14/14

CrossFit and Just Results:

Warm up: 400m run

Build and practice: all movements in WOD 

W.O.D

For time: 35min cap

Read more...

Thursday: 11/13/14

CrossFit: 

Warm up, 10mins to complete, in any order.

30 box jumps

30 OHS 

30m teddy's

30mins skill and build: snatch

W.O.D

"Isabel" 10min cap

30 snatches (135/95)

 

Just Results:

Warm up: same as CrossFit 

15min skill: KB snatch

W.O.D

20min AMRAP:

Read more...

11/12/14

CrossFit:

Warm up: 3min double under practice

6min AMRAP:

6 KBS

6 air squats

6 burpees 

6 teddy's

 

15mins skill: Sumo deadlift high pull

W.O.D

15mins AMRAP:

30 double unders (90 jump rope)

15 SDHP (75/55)

15 push press (75/55)

 

Just Results:

Read more...

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