Thursday January 10

Skill:

Russian Kettle Bell Swings

20 - 20 - 10 - 10


WOD:

3 Rounds for time


10 Burpees Box Jump Overs

20 Russian Kettle Bell Swings

Row 250 m





Competition Work:

50 Strict Pull Ups

150 Push Ups (just do it) :-)

Stretch!!!

Wednesday January 9

                                         Mark Riptoe, power lifting expert, goes over the overhead squat

Part 3 of Paul Check, nutrition genius.

Skill:

Overhead Head Squat

5 - 5 - 5 - 5


WOD:

17 min AMRAP of

10 Thrusters (95/65)

Row 500 m


Competitors Work

50 Pull Ups
50 Burpees

Tuesday January 8

 

                                   Andrea Ager perform 51 Overhead Pistols


Skill:

Deadlift

5 - 4 - 4 - 3 - 3


WOD:

3 Rounds


20 Pistols
30 Push Ups
10 dead hand Pull Ups

Monday January 7

                                    The Kettle Bell Snatch - great instructor

Part 2 of Paul Check great information on athletic Nutrition and the science behind it.

Skill:

Kettle Bell Snatch


WOD:

3 Rounds of

4 Turkish Get Ups (Switch sides)(53/35)
30 Kettle Bell Snatches (53/35)


Competitors work:

50 Hand Stand Push Ups

Saturday January 5

WOD:

Partner Workout

100 Squat Cleans (95/65)

While partner A performs 100 Squat Cleans Partner B perform 10 push-ups for every time the reps become unbroken

Partners switch roles.

Time ends when both partners are finished!

Friday January 4

This video is from a long series that goes in depth on the science of nutrition and why the body reacts a certain way. Great to pay attention to these. Will post a video from the series each day for the next week to complete the series. Great stuff!

Skill:

Walking on hands / L-Sit


WOD:

"Isabel"

30 Snatch for Time (135/95)


Competitors Work

30 Hand Stand Push Ups

Stretch the crap out of your shoulders!

Thursday January 3

Skill:

Thruster (Light Weight)

3 x 20


WOD:

AMRAP 17 min

10 Push Press
2 Lengths Weighted Lunges
Row 500 m


Competitors Work:

100 Burpees

Wednesday January 2

Skill:

5 x 10 Touch and Go Power Cleans



WOD:

5 Rounds for time

10 Deadlifts
30 Push Ups


Competitors Work:

30 Pull Ups Deadhang
50 Hand Stand Push Ups

Tuesday January 1

Skill:

Touch and Go Deadlift

5 x 10


WOD:

KELLY with ROWING

5 Rounds

400 m Row
30 Wall Ball
30 Box Jump


Competitors work:

100 Push Ups
200 Squats

Monday December 31

Skill:

Wall Ball


WOD:

1 Round

Of

50 WallBalls
100 Pull Ups
50 WallBalls


Schedule : Only morning classes 5, 6, and 9

Happy New Year


Competitors Work:

Special Workout!

Anyone can attend at 1:00 PM for a CINDY

20 min of AMRAP

5 Pull Ups
10 Push Ups
15 Squats

Friday December 28

Skill:

Hand Stand Walking

And 5 min of Burpees


WOD: you guys are gong to like this one!



CROSSFIT TOTAL

Best of 3 attempts at

Back Squat

Shoulder Press

Deadlift




Score equals the sum of all three lifts.



Competitors work:

50 Strict Pull Ups

30 HSPU

Thursday December 27

Skill:

Overhead Pistols


WOD:

AMRAP 17 min

20 Lunges
15 PushUps
10 Burpees



Competitors Work

200 Burpees

Wednesday December 26

Skill:

Deadlift

5 x 10



WOD:

5 Rounds

500 m Row
15 Dead Hang Pull Ups

Monday December 24

Skill:

Lacrosse Ball Trigger Point Therepy

Then


Snatch Balenced



WOD

MEGAN

21 - 15 - 9

Burpees

Kettle Bell Swings (53/35)

Double Unders

Saturday WOD

Merry Christmas!


This will be the same WOD as the Celebration WOD at 6:00 PM

Partner WOD

2 Rounds

Partner A performs 20 Burpees while Partner B performs as many Push Ups as possible

Then

Partner A and Partner B performs 30 Deadlifts (185/135) (5at a time and trade off)


Then Switch

Friday December 21

Skill:

L- Sit

WOD

ANNIE

50 - 40 - 30 - 20 - 10

Double Unders

Sit Ups


Cash Out

50 Pistols


Competitions Work

50 Hand Stand Push Ups ( be as strict as possible with these, start at the most difficult mod possible with full range of motion, then when o more at that mod are possible only mod slightly more.)

Thursday December 20

Skill:

Rowing


WOD

3 Rounds

750m Row
4 Lengths of Bear Crawl


Competitors Work:

100 Push Ups
200 Squats work hard on technique
Stretch shoulders!

Wednesday December 19

Skill:

Review the Squat


WOD:

7 Rounds

7 Hand Stand Push Ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/170)
7 Burpees
7 KB Swings
7 Pull Ups

Tuesday December 18

Skill:

Ring dips

WOD

WITTMAN seven rounds

15 KB Swings 1.5/1
15 Power Clean 95/65
15 box jumps 24"/20"

Monday December 17

Skill:

Double Unders

WOD:

5 Rounds

30 Push Ups
15 Squat Snatch (75/55)