Monday April 2

WOD 

" Nate " 

AMRAP 20: 

2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings ( 70, 53)

Saturday March 31

WOD 

3 Rounds for Max Reps of: 

1 minute Overhead Squats (95,65)
1 minute Burpees
1 minute Toes To Bar

Friday March 30

WOD 

" Liquid Cocaine " 

5 Rounds For Time: 

5 Clean and Jerks (155, 105)
10 Chest To Bar Pull Ups

Thursday March 29

WOD 

" Christine " 

3 Rounds For Time: 

500 Meter Row
12 Bodyweight Deadlifts
21 Box Jumps

Wednesday March 28

WOD 

1. Power Clean
10 Rep Max (touch and go) 

 2. Overhead Squat
15 Rep Max 

 3. Push Press
20 Rep Max

Tuesday March 27

" Sizzurp "

 
5 Rounds For Time:

 15 Deadlifts (225, 155) 

35 Abmat Sit Ups

Monday March 26

"ANNIE"

50 - 40 - 30 - 20 - 10

Double Unders

Sit Ups

____________________________

"KAREN"

150 Wall Ball

March 24th

WOD 

AMRAP 10:
10 Push Jerks (135, 95)
20 Pull Ups
30 Double Unders

March 23rd

WOD 

" Straight Up"
AMRAP 12:
7 Overhead Squats (75, 55)
7 Burpee Box Jumps (24, 20)
7 Kettlebell Swings (70, 53)

March 22nd

WOD 

” 2K Row”
 Row 2,000 meters as fast as possible.

March 21st

WOD
 

1. Overhead Squat
5 x 1, climbing
2. Front Squat
5 x 1, climbing
3. Back Squat
5 x 1, climbing 

March 20th

WOD
 

 1. Deadlift
3 x 3

2. "Belly Flop"
21 - 15 - 9
Row for Calories
Burpees 

March 19th

WOD
 

21 - 15 - 9

 Wall Balls (20, 14)
Pull Ups
Thrusters (95, 65)
Box Jumps (24, 20)

March 17th

WOD
 

21 -15 -9
Thrusters
Power Cleans
Men’s weight: 115
Women’s weight: 80
 

March 16th

WOD
 

 

" Tap "
5 Rounds For Time:
9 Chest To Bar Pull Ups
12 Pistols
15 Power Snatches (95, 65)

March 15th

WOD
 

 1.Thruster 1 Rep Max " 

2."Chugged " 

AMRAP 10: 

7 Jerks (135, 95) 

7 Burpees 

7 Box Jumps (24, 20)

March 14th

” Corked “
10 Handstand Push Ups
15 Wall Balls (20, 14)
20 Kettlebell Swings (53, 35)
25 Deadlifts (185, 135)
100 Double Unders
Then work your way back down the ladder

March 13th

WOD
 

1. Snatch Complex
3 x Power Snatch, Hang Squat Snatch, Squat Snatch, OHS

2. 50 Burpees For Time

March 12th

WOD
 

1A. Back Squat
5    x   5
1B. Pull Ups
20 Reps 
Take as much time as needed while performing Pull Ups in-between sets

2. " Shaker "
3 Rounds For Time:
25 Toes To Bar
25 Box Jumps (30, 24)

March 10th

Warm Up:

WOD
 

Clean and Jerk

1 Rep Max 

March 9th

Warm Up:

WOD
 

"Losing Hand"

3 Rounds For Time:

10 Dumbbell Hang Squat Clean Thrusters

50 Double Unders 

March 8th

Warm Up:

WOD
 

"Saucy Little Bunny"

3 Rounds for Time of:

30 Push Ups

30 KB Swings (70, 53)

30 Cals on Rower 

 "I's so glad I am not a freakin bear... so that I don't have to walk like this all the time!" James K.

March 7th

Warm Up:

WOD

 

Deadlift

3 - 3 - 3

Over Head Squat

3 - 3 - 3

March 6th

Warm Up:

WOD
 

"With a Twist"

5 Rounds For Time:

6 Squat Clean Trusters (135, 95)

12 Burpees 

March 5th

Warm Up:

WOD

 

"The Big Easy"

AMRAP 20 min:

10 Power Cleans(135,95)

10 Wall Ball (20,14)

10 Toes to Bar

March 3rd

Warm Up:

WOD
 

"Team WOD"

In Teams of 2 Complete:

8 x 200 m Runs - Alternate Athletes (each run 4)

200 Double Unders

2K Row (Switch every 250 Meters)

200 Double Unders

8 x 200 m Runs

March 2nd

Warm Up:

WOD

 

"Fight Gone Bad"

3 Rounds For Time of:

1 min of each Movement

Wall Balls (20,14)

Sumo Deadlift High Pulls (75,55)

Box Jumps (20")

Push Press (75,55)

Row (Calories)

March 1st

Warm Up:

WOD

 

"Grace" 

30 Clean and Jerks (135,95)

or 

"Isabel" 

30 Snatches (135,95)

February 29th

Warm Up:

WOD

"ANGIE"

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Hope your Birthday was a great one Haile! You rock girl great weight!

February 28th

Warm Up:

WOD

"DIANE"

21-15-9

Deadlifts (225, 155)

Handstand Push Ups

Strength is fun! (there you go Gina!) :-)

February 27th

Warm Up:

WOD

1 Rep Max  Clean

1 Rep Max Bench

1 Rep Max OHS

FRIDAY FEB 24

WARM UP

200 jump rope

50 High knees

25 Bench dips

WOD

3 ROUNDS

25-50-75 Reps

Squats

Pushups

Pullups

Situps

Jim Lord's hands shortly after doing more than 80 pull ups RX.

Michelle also came in her time was around 57:00 and did a lot of difficult pull ups way to go Michelle!

THURSDAY FEB 23

WARM UP

 25 Wallballs

 50 Mtn Climbers

 25 Pushups

WOD

 4 Rounds

30 Lunges

30 Leg lifts

30 Ring rows

Excellence is contagious, as we discipline our bodies and minds we own up to ourselves leading others around us and allowing them to be themselves as well. The more responsible for our actions we are the more room is made for others to feel comfortable being themselves around us... and begin to look for and achieve bigger than life goals!

Wednesday Feb 22

WARM UP

500 m Row

Stretch really well to prepare for this wod

Drink Water

WOD

15 Minute AMRAP


30 Double Unders
15 Snatches

If anyone is having a midlife crisis, Brackett Pollard is exactly the friend you would want to hang out with. Constant to a fault he rocks workouts while managing a pretty busy schedule. great time manager! Which allows him to have the lifestyle he chooses. A great reminder that we all make our life what we want!

TUESDAY FEB 21

WARM UP

75 Squats

Row 750m

50 Leg lifts

WOD

"PUSH PRESS"

5 Rounds

Rest as needed

5-5-3-3-1

Dang! This is Hedi about a month ago! Wives careful with letting your husbands workout during the same time as Hedi! Hedi that's hot!

Olympic Lifting Seminar April 28th (Taught by Former Olympian Paul Fleschler)

How many of you dread when some of the bar movements come up on the white board? Wouldn't it be nice to really perfect your technique to the point where those Olympic Weight Lifting Movements are simply challenging instead of scary? Here's your chance!


This will be a full 1/2 day 4 hour seminar and training coarse to increase your abilities in Olympic Lifting.

Trained by Paul Fleschler you can read his laundry list of credentials below.

Date: Saturday April 28th

Time: 10 AM on April 28th Yoga will be Canceled

Cost: $125
(only 15 spots available) (must pay $100 to secure a spot)
Bring Water and some Snacks! Nutrition bars, meat, fruit, ect. There will be no real break so you will need to eat and drink as needed.

Paul specifically instructed that only 15 athletes will be allowed to attend to make sure that each athlete will receive the very best instruction possible. Sign up fast!

Paul is experienced in CrossFit and will make sure everyone stays safe while still progressing. No worries. Very professional!

Register by posting here or on the sign up sheet in the gym!

Credentials:

 http://www.frontrangespf.com/coach.html

MONDAY FEB 20

WARM UP

30 Ring dips

30 Squats

30 Pushups

30 Lunges

WOD

"STAY ON TRACK"

Burpees 10-1

Situps 1-20

Committing to excellence is difficult, those that have the strength know that the benefits far outweigh those difficulties! Awesome Paula!