Blog Archives

WOD - Jan. 1, 2018 - Noon Class Only

12/31/2017

Coach Dan

NOON CLASS ONLY

Pat
Wearing a 20-lb. vest, 6 rounds for time:
25 pull-ups
50-ft. front-rack lunge, 75 lb.
25 push-ups
50-ft. front-rack lunge, 75 lb.

Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.
Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor during his workouts.
Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila.

WOD - Dec. 29, 2017

12/28/2017

Coach Keith
(Least T-shirts Worn in 2017)

12:00 Aerobic Capacity Builder
Beep Test

MetCon:
3 Rounds
21 – Single KB OH Lunge (55/35)
15 - HSPU
9 – Length Sled Push (135/95)

#Flexyfriday
15:00 Mobility

WOD - Dec. 28, 2017

12/27/2017

Coach Cam

Squat Clean work
16:00 E2MOM
2 Rounds of 4 reps @ 75%
2 Rounds of 3 reps @ 81%
2 Rounds of 2 reps @ 87%
2 Rounds of 1 Rep @ 92%

Metcon
Partner WOD:
30:00 AMRAP
100/70 Calorie Row
80 Deadlifts (135/95)
100/70 Calorie Row
60 Power Clean (135/95)
100/70 Calorie Row
40 Power Snatch (135/95)
100/70 Calorie Row

WOD - Dec. 27, 2017

12/26/2017

Coach Dave

“#WobbleWednesday”
20:00 EMOM
1:00 Add 1 rep from last weeks for Each rounds- Back Squat as fast as possible with proper technique
1:30 Rest
1:00 Add 1 rep than last week for all rounds - C2B Pull Ups

Metcon:
21-15-9
Assault Bike
Wall Balls over bar (50/30)

WOD - Dec. 26, 2017 - Noon Only

12/25/2017

Awards were given to each of our coaches this year for their outstanding work. Today's award recipient is:
Coach Rhys

Skill:
Obstacle Course

Metcon:
“Title Fight”
5 Rounds:
1:00 Double Unders
1:00 D-Ball Cleans (150/100)
1:00 Push Jerk (115/75)
1:00 Rest

#tightytuesday
12:00 Mobility

WOD - Dec. 22, 2017

12/21/2017

12:00 Aerobic Capacity Builder
4 Rounds: 1:00 work/2:00 Rest
Assault Bike. Try and Maintain 2 RPM’s above 3 weeks ago RPM’s for the whole minute, not sprint and glide.

MetCon:
Shoulder to OH
75 @ 75/55
50 @ 100/65
25 @ 125/75

Every time you put the bar down, Complete 50m Sled Push (150/100)

#Flexyfriday
15:00 Mobility

WOD - Dec. 21, 2017

12/20/2017

Squat Snatch work
16:00 E2MOM
2 Rounds of 4 reps @ 73%
2 Rounds of 3 reps @ 76%
2 Rounds of 2 reps @ 85%
2 Rounds of 1 Rep @ 89%

Metcon

21 DB Snatches (65/40)
15 Box Jump Overs (30/24)
9 TTB

21 Box Jump Overs (30/24)
15 TTB
9 DB Snatches (65/40)

21 TTB
15 DB Snatches (65/40)
9 Box Jump Overs (30/24)

WOD - Dec. 20, 2017

12/19/2017

Metcon:
Death by Burpees
(add 2 burpees every Minute until unable to continue)
Burpees are to target 6” above reach.

Rest 5:00

Death by Row
(add 2 Cals every Minute until unable to continue)

Rest 5:00

Death by Shuttle Sprint
(add 1 length every Minute until unable to continue)

WOD - Dec. 19, 2017

12/18/2017

Skill:
Stability on the rings

Metcon:
0 – 3:00
9 – Push Ups
6 – Deadlifts (225/155)

1:30 Rest

4:30 – 7:30
9 – Pull Ups
6 – D-Ball Step ups (50/30)

1:30 Rest

9:00 – 12:00
9 – HSPU
6 – Power Cleans (185/135)

1:30 Rest

13:30 – 16:30
9 – C2B Pull Ups
6 – OH Lunges (135/95)

1:30 Rest

18:00 – 21:00
9 – Ring Dips
6 – D-Ball Wall Balls (50/30)

#tightytuesday
12:00 Mobility

WOD - Dec. 18, 2017

12/17/2017

“#MegaMonday”
20:00 EMOM
1:00 Add 1 rep from last weeks for rounds 1& 3- Back Squat as fast as possible with proper technique
1:30 Rest
1:00 Add 1 rep than last week for for rounds 1 & 3 – C2B Pull Ups

Metcon:
5 Rounds:
1:00 Assault Bike
1:00 5m D-Ball Shuttle Sprint (100/50)
2:00 Rest

Score is lowest Total of Calories and Sprints