Category

WOD

1.12.19- Partner Saturday!

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Today’s Workout

In teams of 2, complete the following alternating rounds:

AMRAP8:

  • 10 Push ups
  • 5 Deadlifts (225/155#)

Rest 2:00

AMRAP8:

  • 10 Wallballs (20/14#)
  • 5 Chest to Bar Pull Ups

Rest 2:00

AMRAP8:

  • 10/7 Calorie Assault Bike
  • 5 Burpee Box Jump Overs (24/20”)

1.11.19- Friday

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Today’s Workout

Strength

  • 7×2 Front Squat @90-100% of Clean

Conditioning

  • 4 Rounds:
    • 250m Row/Ski
      50′ Sled Push
      -Rest :90 between rounds

Score = Total Time, including rest. Post sled weights to comments.

CrossFit LITE

  • With a partner, complete:
    • 200 Wall Balls
      100 MB Russian Twists
      50 MB Pushups
  • 4 Rounds:
    • 250m Row
      50′ Sled Push
      – Rest :90 between rounds

Thursday 1.10.19

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Weightlifting:
20 Minutes: (All Dual DB/KB)
7R/7L Single Leg Deadlifts
7R/7L Alt. DB Bench
7R/7L Renegade Rows

Athletes keeping the weight light-mod should aim for 5 rounds. Athletes going mod-heavy should aim for 3-4 rounds.
Metcon (AMRAP – Rounds and Reps)
AMRAP15
10R/10L KB Russian Swing
15 Toes To Bar
200m Run (.3mi Assault Bike)

RX: 53/35#
CRX: 70/44#

1.9.19- Wednesday

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Today’s Workout

Skill

  • Rope Climb/Double Unders

Conditioning

  • 50-40-30-20-10
    • Double Unders
      Air Squats
      Situps
      Rope Climbs (5-4-3-2-1) (CF LITE= 2 rope climbs/15 ring rows after every round)

 

Tuesday 1.8.19

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Weightlifting:
Power Clean (1 x 16 @80%)
1 PC every :45 x 16
Metcon:
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

1.7.19- Monday

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Today’s Workout

  • In 24 Minutes:
    • 800m Run
      21 Overhead Squats (95/65#)
      21 Burpees Over Bar
      400m Run
      15 Overhead Squats
      15 Burpees Over Bar
      200m Run
      9 Overhead Squats
      9 Burpees Over Bar

      w/ remaining time, find 1RM Snatch

CrossFit LITE

  • For Time:
    • 800m Run
      21 Dual DB Squats
      21 Burpees Over DB
      400m Run
      15 Dual DB Squats
      15 Burpees Over DB
      200m Run
      9 Dual DB Squats
      9 Burpees Over DB
  • 1:00 on, 1:00 off x 3
    Weighted Plank

1.5.19- Congrats Rob and Ivy!

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Please take a moment to congratulate our fearless leader, Rob, and his soon to be WIFE on their wedding day! We are so happy for you all and wish you nothing but the best in all your years to come! We look forward to celebrating with you.

Today’s Workout- All Classes

  • In teams of 3 complete:
    • 210 KB Swings (53/35#)
      • Every time you switch- 5 Synchro V-Ups
    • 150 Calories Assault Bike
      • Every time you switch- 10 Synchro Jumping Lunges
    • 150 Bench Press
      • Every time you switch- 5 Synchro Hand Release Push Ups

1.4.19- FriYAY

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Today’s Workout

Strength

  • Squat Clean 5×2 @ 85%

Conditioning

  • For Time:
    • 15-12-9 Burpees Over Bar
    • 5-4-3 Clean and Jerks (RX 185/125#) (CRX 225/155#)

CrossFit LITE

  • 25 Minutes:
    • 6R/6L SeeSaw Press
      6R/6L Reverse Front Rack Lunges
      6R/6L Renegade Rows
      6 Floor Glute Ham Raises
      :30 Hollow Hold + :30 Arch Hold