Friday February 21

Warm Up:

3 Rounds of CINDY

5 Pull Ups

10 Push Ups

15 Squats

Group Stretch

Strength:

Hand Stand / Hand Stand Walk Practice

WOD:

30 Muscle Ups

Thursday February 20

Warm Up:

4 Rope Climbs

20 Dips

10 min of UNO Plank (with weights for those that need it)

Strength:

3 Rounds of Front Squat

5 Light 

5 Medium

5 Heavy

WOD:

20 Pull Ups

30 Box Jumps

40 Push Ups

Row 500 m

40 Push Ups

30 Box Jumps

20 Pull Ups

Wednesday February 19

Warm Up:

1 Length Dragon Crawl

1 Legnth Backward Dragon Crawl

50 Double Unders

Sit and Reach

Neck Stretch

Thinking Man Stretch

Strength:

EMOTM for 14 min

Odd - 2 Bear Crawls

Even - 15 Wall Balls

WOD:

21 - 15 - 9

Hand Stand Push Ups

Toes 2 Bar

Dips

Tuesday February 18

Warm Up:

100 Weighted Squat Jumps (Dumbbells)

30 1 Armed Push Ups

Strength:

50 Hard a Pull Ups

WOD:

AB DAY!

3 min Plank

50 Window Wipers

75 Leg Lifts

100 Sit Ups

75 Leg Lifts

50 Window Wipers

3 min Plank

Monday February 17

Warm Up:

Jump Rope for 5 min

Beep Pacer Test Runner

http://youtu.be/Y82jDHRrswc

Strength:

3 Rounds Bench Press

5. Light 

5 Medium

5 Heavy

WOD:

3 Rounds

5 Burpees

10 Weighted Lunges

15 Weighted Push ups

20 Wall Ball

Friday Happy Valentines Day

6:30 PM is canceled tonight. Go enjoy dinner with your loved ones.

Warm Up 

“Double Couple”

100-DU’s (300 Singles)
50-Push-Press 95/65
25-Toes to Bar

WOD:

PART 1 (for points): 

“THE BREAKUP” 

With a running clock BOTH partners simultaneously complete: 

1st minute: 

1 Push Press (115# / 75#) 

1 Burpee 

2nd Minute: 

2 Push Presses (115# / 75#) 

2 Burpees 

Adding 1 push press and 1 burpee per minute until the FIRST PERSON fails. 

Post Score in Points: (eg. Partner #1 fails at 7 full rounds + 8 PP + 3 Burpees then the score is : [7 rounds (56 points) + 8 push presses + 3 burpees = 67 points]) 

REST EXACTLY 10 MINUTES 

PART 2: 

“THE MAKEUP” 

6 Rounds for Time: 

5 Power Cleans (135# / 85#) 

10 Pull-ups 

200m Run 

Partners will alternate rounds 

Post Total Time for 6 Rounds

Thursday February 13

Warm Up:

Dray 7 cards perform the value of the cards

Hearts = Pull Ups

Diamonds = Wall Balls

Clubs = Box Jumps

Spades = Weighted Lunges

Face cards count as 10

Aces are 20

Strength:

10 min Muscle Up practice

Challenge to Squat Tabata reps

WOD:

12 min AMRAP

150 Wall Ball

90 Double Unders

30 Muscle Ups

8:00 AM and 6:30 PM

Warm Up:

Dray 7 cards perform the value of the cards

Hearts = Pull Ups

Diamonds = Wall Balls

Clubs = Box Jumps

Spades = Weighted Lunges

Face cards count as 10

Aces are 20

Strength:

Squat Tabata Challenge

WOD:

12 min AMRAP

75 Wall Balls

90 Double Unders

30 Dips

30 Pull Ups

Finish = Spider-ball

Free for all dodgeball - sit down hit - can get back in the game if you tag someone that is up with your hand.

Wednesday January 12

Warm Up:

Target Practice

If miss 10 Burpees

If hit choose one of the following

5 Push Ups

10 Squat Jumps

20 Double Unders

Strength:

Race 1 Length Dragon Crawl

Winner picks which movement is done 100 reps

Weighted push ups

Weighted lunges

Pull Ups

Window Wipers

WOD:

Open WOD 13.2

8:00 AM and 6:30 PM

Warm Up:

Flip a coin for 

Heads 50 Sit Ups

Tails 50 Leg Lifts

Heads 30 Squat Jumps

Tails 50 Lunges

Heads 100 Double Unders

Tails 6 Lengths of Bear Crawl

Strength:

100 Push Ups

And then

100 Weighted Lunges

WOD:

21 - 15 - 9

Pull Ups

Deadlifts

Tuesday February 11

Warm Up:

10 min AMRAP

20 Burpees

20 Kettle Bell Swings

20 Box Jumps

Strength:

3 Rounds of Back Squats

5 Light

5 Medium

5 Heavy

WOD:

"Jackie"

1000 m Row

50 Thrusters (45/34)

20 Pull Ups

8:00 AM and 6:30 PM

Warm Up: 20 min

Uno Plank 10 min

Stretch Sit and Reach Both Legs

Thinking Man Stretch

Superman Stretch

STRENGTH: 20 min

Every Minute on the Minute for 16 min

10 Jump Squats - odd min

8 Strict Push Ups - even min

WOD: 20 min

"Karen"

150 Wall Ball

Sunday Hero Wod

17-minute AMRAP of:

• 40 Burpees
• 75-pound Snatch, 30 reps
• 30 Burpees
• 135-pound Snatch, 30 reps
• 20 Burpees
• 165-pound Snatch, 30 reps
• 10 Burpees
• 210-pound Snatch, as many reps as possible

Monday February 10

Warm Up:

50 Weighted Squat Jumps

2 Lengths Spider-Man Crawl

10 Skin the Cats

STRENGTH:

Muscle Ups

WOD:

"Amanda"

9 - 6 - 3 

Muscle ups

Squat Snatch (135/95)

---------------------------------------

8:00 AM and 6:30 PM

Warm Up:

4 lengths bear crawl

Game 

Split into groups of 3 - 4 and get in a circle each person in a circle does 2 Burpees until 100 are completed. Groups race each other ( if applicable )

Strength:

300 jumps Rope

40 Hand Stand Push Ups

WOD:

10 min AMRAP of CINDY

5 Pull Ups

10 push Ups

15 Squats

Friday February 7

If anyone is interested we hosting. Sword fighting class Sunday from1PM - 4 PM call Brett for more details $15 for members

Warm Up:

3 Rounds of 

20 Wall Ball

5 HSPU

SKill:

Partner Stretches

WOD:

5 Rope climbs

Then

3 Rounds of 

5 Pull. Ups

10 Push Ups

15 Squats

Then

1 Rope Climbs

Thursday February 6

PRs Yesterday 5 Rep Bench Press

Erika 105

Alejandra 90

Janelle 65

Hedi 110

Sue 75

If I am missing your PR please let me know and I will put it up

Sword Fighting Class on Sunday 1-4 PM at the Gym talk to Brett for more info.

Soira Cejas Birthday Part at Scott and Hedis Saturday 6Pm bring a dish! 

I would like to announce that 8:00 AM and 6:30 PM will be an entirely different WOD starting Monday. This gives a chance for those that want to do a two-a-day. And it will be slightly simpler movements so if you are new and want to take a few steps before getting into the knit and gritty that will give you the opportunity. 

Keep eyes out for the next CrossFit Camp towards the end of March. 

Any fun WOD ideas send them in. they will most likely end up on the board!

Thanks,

Brett

WARM UP:

4 Lengths Bear Crawl

20 Box Jumps

20 Squat Snatch (95/65)

STRENGTH:

3 Rounds of Deadlift

5 Light

5 Medium

5 Heavy (carefully!)

WOD:

Workout 
10 rounds for time of:
5 burpee/box jumps, 24" box (20" box)
5 overhead squats, 95 lbs (65 lbs)

Wednesday February 5

WARM UP:

7 min Weighted Plank Card Game

STRENGTH:

3 Rounds of Bench Press

5 Light

5 Medium

5 Heavy

WOD:

Tabata

Jump Squats

Push Ups

Pull Ups

Weighted Plank

Tuesday February 4

WARM UP:

1000 m Row

10 Snatch (135/95)

STRENGTH:

3 Rounds of Back Squat

5 Light

5 Medium

5 Heavy

WOD:

2 Lengths Dragon Crawl

40 Dips

50 Weighted Squat Jumps

40 Chest 2 Bar Pull Ups

60 Wall Ball

3 min Weighted Plank

Monday February 3

ANNOUNCEMENTS

WOD at 5:30 PM today! Come on over.

4:30 PM will be canceled for Monday and Wednesday for the next 8 weeks to allow us to hold Kids CrossFit classes for the Midfle School.

Stay tuned for events this weekend.

Grieving the Broncos loss. Decided to do a fun WoD today.

Warm Up:

30 Burpees

10 Squat Clrans (155/105)

Strength:

3 Rounds of Strict Press

5 Light

5 Medium

5 Heavy

WOD:

“ANNIE”

50-40-30-20-10

Double Unders

AbMat Sit-ups

Sunday HERO WOD TIME CHANGE

HERO WOD

2:30 PM

SEE YOU ALL THERE

JT
21-15-9 reps, for time
Handstand push-ups
Ring dips
Push-ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

Friday January 31

Warm Up:

2 Rounds of

30 Jump Squats

20 One Armed Push Ups

Then

6 Wall Climbs

Strength:

Stretch and Look at Cleans

WOD:

ELIZABETH

21 - 15 - 9

Cleans

Ring Dips

Thursday January 30

Reminder that we are now hosting a 5:30 PM Class. Hedi was on her own last night please give her some compnany. As they say in CrossFit Misery loves Company! :-)

Warm Up:

200 Jump Rope

4 Lengths Bear Crawl

80 Rissian Twists

20 Pistols

Strength:

500m Row for Time (Record Time on the Board)

Wall Sit For Time (2 attempts)

Max Rep Push Ups For Time

WOD:

21 - 15 - 9

Hand Stand Push Ups

Pistols

Wednesday January 29

Starting today, we will be holding 5:30 PM classes Monday - Thursday. Friday is YOGA at 5:30 PM!

Warm Up:

30 Window Wipers

40 Leg Lifts

50 Sit ups

2 min Plank

Pacer Test

Skill:

Rope Climb

And 

Deadlifts

Or 

5 min Plank 

And.

3 min total L-Sit

WOD:

4 Rounds

2 Rope Climb

40 Double Unders

10 Deadlifts (185/135)

Great work!