Category

WOD

2.21.19- Thursday

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Today’s Workout

Strength

  • 10 Sets of 1 Snatch Balance + 1 OHS @ 60-75% of 1RM

Conditioning

  • Tabata:
    • Double Unders
    • Abmat Sit Ups
    • Strict Pull Ups
    • DB Snatches (50/35#)

CrossFit LITE

  • Tabata:
    • Ski/Row
    • Push Up
    • Plate Push
    • Ring Rows
    • Hollow Rocks

2.20.19- Pump Hump Day

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Today’s Workout (CrossFit + CF LITE)

  • AMRAP2, 2:00 Rest for 6 Rounds:
    • 5 Bench Press (185/115#) (CRX 225/1325#)
    • 15 Wallballs (20/14#) (CRX 30/20#)
    • Max Calorie Assault Bike in remaining time

2.19.19- Tuesday

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Today’s Workout

Warm Up

  • 5 x (3 Muscle Snatch + 3 Tall Snatch + 3 OHS)

Strength/Snatch Skill

  • 10 sets (building)
    • Snatch Pull + Tall Snatch + Snatch

Conditioning

  • For Time:
    • 50 Box Jumps (24/20″)
    • 25 Burpees
    • 50 Box Jump Overs
    • 25 Burpees

CrossFit LITE

  • 40-30-20-10
    • KB Swings
    • Burpee
    • Sit Up
    • Wall Sit (seconds)

2.18.19- Monday

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Today’s Workout

Strength

  • Back Squat
    • EMOM10
      • Min 1-9: 2 Reps @80%
      • Min 10: Max Reps @60%

Conditioning

  • Max Distance Row/Ski/or Assault bike in 20:00

CrossFit LITE

  • 4 Rounds
    • 500m Row/Run
      10R/10L Alt Push Press
      10R/10L Reverse Lunges
      10R/10L Renegade Rows

2.17.19- Sunday Funday

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Today’s Schedule

8AM Recovery Yoga w/ Jennifer Phillips

9AM CrossFit LITE

  • Deck Of Cards:
    • Hearts – SDHP
      Clubs – Pushups
      Diamonds – Wall Balls
      Spades – V-Sits

      Aces – 200m Run
      Jokers – 10 Burpees

10AM Barbell Club

Warm Up

  • 5 x 3 Muscle cleans + 3 Tall Cleans + 3 Tall Jerks (Build)

Weightlifting

  • Clean and Jerk (Pause :3 in Jerk Dip)
    • 5 x (2 +1)
  • Clean Pulls
    • 3×3 @ 100% of 1RM

Open Gym 11AM-1PM

2.16.19- Saturday!

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Today’s Workout! (CrossFit + CF LITE)

AMRAP20, in teams of 2 for TOTAL Rope Climbs:

  • 200m Run Together, then
    • Partner 1= Pace Setter:
      • 50 Double Unders
      • 10 Bench Press (155/95#)
    • Partner 2= Worker Bee:
      • Max Rope Climbs
  • Go back out for 200m Run and switch upon returning

After Party

  • 10 down to 1 Push Ups w/ Partner
    • 10/10-9/9-8/8…etc. etc.
      • Partner not doing push ups must hold top of the plank!

2.15.19- Friday

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Today’s Workout

Strength

  • EMOM10:
    • Min 1-9: 3 Back Squats @ 75% of 1RM
    • Min 10: 1:00 Max Reps Back Squats @ 55%
      • Go for SPEED

Conditioning

  • For Time:
    • 50 Front Squats (95/65#)
    • 50 Burpees Over the Bar

CrossFit LITE

  • 3 Rounds
    • 25 Burpees
      50 Double Unders
      25 Cal Row/Ski
      50 Double Unders

2.14.18- Happy Valentines Day!

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Today’s Workout

Strength

  • 1 Power Snatch every :30 for 20 Rounds @70% of 1RM

Conditioning

  • AMRAP14:
    • 24 DB Snatches (50/35#)
    • 16 Toes to Bar
    • 8 Burpee Box Jump Overs (24/20″)

CrossFit LITE

  • EMOM25
    • 1 – 20 Russian KB Swings
      2 – 20 Air Squats
      3 – 10 Bench Press
      4 – 10R/10L 1-Arm Rows
      5 – Rest or :30 Plank

2.13.19- Work Wednesday

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Today’s Assault, I mean, Conditioning:

  • With a partner complete for time:
    • 50-40-30-20-10-20-30-40-50 Calories on the Assault Bike
      • You go, I go style

CrossFit LITE

  • For Time:
    • 40-30-20-10-20-30-40
      • Calories Assault Bike
      • Abmat Sit Ups