CrossFit Schedule

Please RSVP to attend classes

Friday Oct 31

Saturday Nov 1

Sunday Nov 2

Monday Nov 3

Tuesday Nov 4

Wednesday Nov 5

WODS

Friday: 10/31/4

CrossFit:

Technique: Power snatch, then build to or close to Rx weight

3,2,1min AMRAP of:

  • Snatch (135/95)
  • Bar Muscle up, or (CTB)Pull up

 

Just Results:

Skill and strength: pull ups

Technique: hang snatch and OHS 

W.O.D

3, 5min AMRAPs, 2min rest:

Read more...

Thursday: 10/30/14

 

CrossFit:

Technique: squat clean

Thruster: 3-3-3-3-3-3-3

Team WOD

(teams of 3, 1 bar for the team)

4 rounds:

1min: max rep thrusters  @95/65

(2min rest)

 

Just Results:

Technique: thrusters 

Partner WOD:

10-9-8-7-6-5-4-3-2-1: thrusters

Read more...

Tuesday: 10/28/14

 

CrossFit:

HPC: 2-2-2-2-2-2-2

W.O.D

"DT"

5 rounds:

  • 12 deadlifts (155/105)
  • 9 hanging power-cleans 
  • 6 shoulder to overheads 

 

Just Results:

Technique: HPC (hang power clean)

W.O.D

6 rounds:

Read more...

Monday: 10/27/14

CrossFit:

Technique: all 3 types of barbell squat (back, front, overhead)

Back squat: 2-2-2-2-2-2-2

W.O.D

For time, with one bar, 12min cap:

  • 21 back squats (135/95)
  • 21 burpee over bars
  • 15 front squats
  • 15 burpee over bars
  • 9 overhead squats
  • 9 burpee over bars 

 

Just Results:

Technique: all 3 types of barbell squat (back, front, overhead)

W.O.D

For time:

Read more...

Week of 10/27/14

 

Monday, 10/27/14:

CrossFit:

Technique: all 3 types of barbell squat (back, front, overhead)

Back squat: 2-2-2-2-2-2-2

W.O.D

For time, with one bar, 12min cap:

  • 21 back squats (135/95)
  • 21 burpee over bars
  • 15 front squats
  • 15 burpee over bars
  • 9 overhead squats
  • 9 burpee over bars 

 

Read more...

Saturday: 10/25/14

Warm-up/Mobility (before class): 15 min

  • 800m Run
  • Foam roam roll

Partner WOD

  • Team 400m keg carry
  • Team 200 calorie row (switching every minute)
  • Team 400m keg carry 

Keg Carry Video: Click

Read more...

Friday: 10/23/14

CrossFit:

Power snatch: 1-1-1-1-1-1-1

W.O.D

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

  • Power snatch (95/65)
  • Burpee over bar

 

Just Results:

5 rounds:

  • 9 hang power snatch
  • 15 burpees
  • 21 Russian swings 
  • 400m run
Read more...

Thursday: 10/23/14

CrossFit:

20mins skill: kipping (into pull up or muscle up)

W.O.D

Partner "Karen", 20min cap:

  • 150 wall ball over the cage, each

 

Just Results:

30min partner AMRAP:

  • 30 partner wall ball
  • 30 partner ring rows
  • 400m partner run
Read more...

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