Month: September 2015
-
WOD March 21, 2018 (Wednesday)
Read More: WOD March 21, 2018 (Wednesday)Gymnastics: Muscle-ups and ring dips EMOM 6 mins 3 Ring Muscle Ups plus 4 ring dips Weightlifting: Hang Power Snatch EMOM 10 2 Hang Power Snatch from below the knee. Work at 75% of your max power snatch WOD for Time: 400 meter run 30 burpee box jumps 400 meter run 30 KettleBell snatches 24/16kg…
-
WOD March 20, 2018 (Tuesday)
Read More: WOD March 20, 2018 (Tuesday)Core: Tabata L Sit Hold / Plank Hold Alternating Weightlifting: Thrusters E2MOM 10 Minutes 2 thrusters at 85% of max, alternate with 1 ROPE climb on the even minute! WOD: 3 Rounds for Time: 1 Minute of Dumbbell thrusters 35/20 lbs rx+ 50/35 1 Minute of Row for Calories: rx+ assault bike calories 1 minute…
-
WOD March 19, 2018 (Monday)
Read More: WOD March 19, 2018 (Monday)Capacity: 30 Calorie Row For Time Weightlifting: Snatch Grip Push Press + Over Head Squat E2MOM 10 Mins 2 Snatch Push Press plus 3 OHS @ 95%. We will have different variations of this exercise of snatch grip push press + Over head Squat! WOD: For Time -CAP 16 Minutes 10-1: Lateral Burpee Over bar…
-
WOD March 16, 2018 (Friday)
Read More: WOD March 16, 2018 (Friday)CrossFit Open 18.4 18.4 RX (men/women): Diane: 21 deadlifts, 225/155 21 handstand push-ups 15 deadlifts, 225/155 15 handstand push-ups 9 deadlifts, 225/155 9 handstand push-ups Then: 21 deadlifts, 315/205 50-ft. handstand walk 15 deadlifts, 315/205 50-ft. handstand walk 9 deadlifts, 315/205 50-ft. handstand walk Time cap: 9 minutes VARIATIONS: Rx’d: (Ages 16-54) Men deadlift 225…
-
WOD March 15, 2018 (Thursday)
Read More: WOD March 15, 2018 (Thursday)Capacity: Max Effort 500m Row for Time. This is a 3 X 500 WITH 1 MINUTE REST IN BETWEEN METER ROW, RECORD YOUR SLOWEST 500! Weightlifting: Snatch EMOM 1 Full Squat Snatch starting at 75%. Increase each minute, and record your heaviest set WOD: Half “Cindy” (AMRAP – Rounds and Reps) AMRAP 10 Mins 5…
-
WOD March 14, 2018 (Wednesday)
Read More: WOD March 14, 2018 (Wednesday)Skill Work: Weighted Pull-ups EMOM 6 mins 4 weighted Pullups Weightlifting: Romanian Deadlift E2MOM 12 mins 4 RDL at 50% of max DL. Alternate with a straight set of bar muscle ups or chest to bar pull ups on alternate minute WOD: Rankel 10-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings,…
-
WOD March 13, 2018 (Tuesday)
Read More: WOD March 13, 2018 (Tuesday)Core: Max Toes to Bar in 1 minute Weightlifting: Thruster E2MOM 12 Mins 3 thrusters at 75% of max, alternate with 1 ROPE climb on even minute! WOD: For time -CAP 15 minutes 27-21-15-9 of row for calories rx+: air assault for calories wall balls 20/14 lbs
-
WOD March 12, 2018 (Monday)
Read More: WOD March 12, 2018 (Monday)Plyometric Accessory: Burpee Box Jumps 24/20″ rx+: 30″/24″. Score Will be total reps across all 8 rounds. Weightlifting: Snatch Grip Push Press + Over Head Squat E2MOM 12 Mins 2 Snatch Push Press plus 4 overhead squats at 85%-90% of best snatch. We will have different variations of this exercise of snatch grip push press…
-
WOD March 9, 2018 (Friday)
Read More: WOD March 9, 2018 (Friday)CrossFit Open 18.3 2 rounds for time of: *Time Cap: 14 Minutes* 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups RX Men perform 115-lb. OHS, 50-lb. DB snatches RX Women perform 80-lb. OHS, 35-lb. DB snatches Scaled 2 rounds for time of: 100…
-
No Pets in the Gym Policy
Read More: No Pets in the Gym PolicyWhile we do love our furry friends, with so many people in the gym, and often chaotic environment, we ask that you refrain from bringing your pets inside the gym. If you do need to bring your pet to the gym for any reason, please note that pets must remain outside, as some of our…
Search
Popular Posts
-
CrossFit – Wed, Nov 27
CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Back Squat Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 KB Front Rack Reverse Lunges 15 KB Box Step Up 10 Hang…
-
CrossFit – Tue, Nov 26
Announcements Thanksgiving schedule: Hypehitters @930am CrossFit @1030am Open gym @1130am-1pm HAVE A SAFE AND HAPPY THANKSGIVING! CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Deadlift Increase 5 Every Set) Double Vortex (Time) For Time: 30-20-10 Sumo Deadlifts…
-
CrossFit – Mon, Nov 25
CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Clean (Squat Clean) Increase 5 Every Set) Jump and Thrust (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Thrusters 10 Toes to Bar 50 Double Unders Rx Bar…