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 Beginning March 17 the gym will no longer be affilitated with CrossFit

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WODs 240303-240309

3/3-3/9 Monday 15 minutes to establish a 1 RM Squat Clean Thruster WOD  4-5-6-7-8 reps for time Squat Clean Thruster @ 80% Bar Muscle-ups or Chest To Bar Pull-ups Tuesday 3 Rounds For Time 20 Wall Balls (20/14) 20 Box Jumps (24/20) 20 Hollow Rocks Wednesday  Bench Press 5 x 5 reps Increase weight on each set WOD Three Rounds for max reps: 90 seconds: 9 Burpee Box Jumps + Max Reps of Strict Handstand Push-Ups Rest 30 seconds 90 seconds: 9 Burpee Box Jumps + Max Reps of Strict Pull-Ups Rest 30 seconds 90 seconds: 9 Burpee Box Jumps + Max Reps of Toes to Bar Rest 30 seconds Thursday Every 2 minutes for 20 minutes 10 Reverse Lunges 8 DB Hang Snatch 6 DB Thrusters Two DBs. Pick weight. Use the same pair of DB's for the entire workout Friday 3 Rounds 5 Power Cleans (155/105) 10 Strict Pull-ups 15 Push-ups 20 Air Squats 25 Sit-ups Saturday CrossFit Games Open Workout 24.2 20 Minute AMRAP Row 300 Meters 10 Deadlifts  50 Double-unders
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WODs 241201 - 241207

12/1-12/7 Monday Strength: Close Grip Bench Press 5 reps @ 65%,70%,75%,80%,85% WOD: For Time: 50-40-30-20-10 Double-unders 25-20-15-10-5 Push-ups 50-40-30-20-10 AbMat Sit-ups Tuesday Strength: 15 minutes to establish a 1RM Weighted Pull-up. WOD: Complete as many rounds as possible in 15 minutes: 2-4-6-8-10-12-14-16...etc. Pistols, alternating legs Hang Power Cleans (95/65) Chest To Bar Pull-ups Wednesday: Strength: Snatch 7 x 2 reps @ 80% of 1RM WOD: In 7 minutes complete as many rounds as possible of: 7 Dead-lifts @ 60% of 1 RM 7 Toes To Bar Thursday: Three Rounds For Time: Row 500 Meters 20 Russian Kettlebell Swings (70/55) 10 Strict Pull-ups Friday: Strength: Dead-Lift 3-3-3-3 @ 85% of 1 RM WOD: For Time: 12-9-6-3 rep rounds of: Push Press (115/75) Ring Dips Saturday: Five Rounds For Time: 15 Candlesticks 20 Wall Balls (men 20lb/women 14lb) Air Bike 500 Meters
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WODs 250105 - 250111

  1/5-1/11 Monday 12-10-8-6 DB Bench Press  Back Squats @ 60% Strict Chin-ups 24-20-16-12 Box Step-ups (20/20) 24-20-16-12 KB Gorilla Rows 12-10-8-6 Lying DB Skull Crushers 24-20-16-12 Jack Knife Sit-ups Bumper Plate Russian Twist (15/10) For the DB bench press, gorilla rows and DB skull crushers use a weight where you have 2-3 reps left in reserve. Move from station to station with minimal rest. Tuesday 20 minute AMRAP Row 20/16 Calories 15 Hang Power Clean (95/65) 30 Double-unders Wednesday 12-10-8-6 Incline DB Bench Press Front Squat @ 60% DB Curl To Overhead Press Max Rep Banded Triceps Push Down 24-20-16-12 Hip Extension Hanging Knee Raises  KB Cross Body Chop (12R/12L, 10R/10L, 8R/8L, 6R/6L) For the DB incline bench press and DB curl to overhead use a weight where you have 2-3 reps left in reserve. Move from station to station with minimal rest. Thursday 20 minute EMOM Minute 1: 10 Russian KB Swings + 5 Burpees Minute 2: 7 KB Clean From Floor + 5 Burpees Minute 3: 7...
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