WOD: Jan 26, 2018

• week 3 (1) Press (2) PP (3) Jerk: 55/3, 65/3, 75/3, 85/2, 95/1+
• Min 1, 5, 9, 13: 8 F/S
  Min 2, 6, 10, 14: 8 BB Burpee
  Min 3, 7, 11, 15: 10/8 cal C2
  Min 4, 8, 12, 16: 8 Split Jumps

WOD: Jan 25, 2018

• week 3 Snatch: 55/5, 65/5, 75/5, 85/3, 95/1+
• E/1:30 (8 cycles): 10 PKBS, 8 Goblet Squat, 6 Box Jump, 4 Burpee

PSA: Jan 24, 2018 Coach's Challenge

• Tune in each Wed for The Coach's Challenge. Skill. Strength. Stamina. All apply, one will outweigh the others. Time? Task?
• Plz be mindful of private/semi private sessions taking place :-)
• 6a & 4:30pm (max 8 athletes ea session)  We start at 6a & 4:30p (these private & semi private clients do not mind the "CrossFit energy" we bring). Plz do not ask to do other things
• 10k C2
• Use this chart to predict your final time or distance for the workout http://www.concept2.com/files/pdf/us/training/Training_PaceChart.pdf  

WOD: Jan 23, 2018

• week 3 B/S: 55/10, 65/10, 75/5, 85/3, 95/1+, 75/AMRAP (1+ & AMRAP cut off at 10)
• E/2:30 (6 cycles) HAMF
  4 D/L, 3 HPC, 2 F/S, 1 S2OH

WOD: Jan 22, 2018

• week 3 (3 pos) HPC: 55/3, 65/3, 75/3, 85/2, 95/1+
• Min 1, 5, 9, 13: 15 AKBS
  Min 2, 6, 10, 14: 15 Goblet Squats
  Min 3, 7, 11, 15: 10 L Lunge
  Min 4, 8, 12, 16: 10 R Lunge

WOD: Jan 20, 2018

• week 2: (1) Press (2) PP (3) Jerk: 50/3, 60/3, 70/2, 80/2, 90/2+
• EMOM/9: Min 1 = 1 D/L (225/173) & 1 Burpee
                   Min 2 = 2 D/L (225/173) & 2 Burpee
                   Min 3 = 3 D/L (225/173) & 3 Burpee
                   Min 4 = 4 D/L (225/173) & 4 Burpee (mile)*
                   Min 5 = 5 D/L (225/173) & 5 Burpee (5x200m)*
                   Min 6 = 6 D/L (225/173) & 6 Burpee (4x200m)*
                   Min 7 = 7 D/L (225/173) & 7 Burpee (3x200m)*
                   Min 8 = 8 D/L (225/173) & 8 Burpee (2x200m)*
                   Min 9 = 9 D/L (225/173) & 9 Burpee (200m)*
• * pyramid penalty for being knocked out

WOD: Jan 19, 2018

• week 2 Snatch: 50/5, 60/5, 70/3, 80/3, 90/3+
• 3 RFT: 20 Goblet Squats, 10 AKBS, 5L & 5R S2OH
  2:00 Recovery
• 3 RFT: 20/15 cal C2, 10L & 10R KBBOR, 5 Burpee BMU

WOD: Jan 18, 2018

• week 2 B/S: 50/10, 60/10, 70/3, 80/3, 90/3+, 70/AMRAP (3+ & AMRAP cut off at 10)
• E:45 (12 cycles) 3 TTB, 2 C2BPU, 1 BMU
  2:00 Recovery
• E:45 (12 cycles) 3 D/L, 2 P/C, 1 F/S, 1 Jerk

PSA: Jan 17, 2018 Coach's Challenge

• Tune in each Wed for The Coach's Challenge. Skill. Strength. Stamina. All apply, one will outweigh the others. Time? Task?
• 6a & 4:30pm (max 8 athletes ea session) 
  Tabata: C2...Assault Bike...Incline Trainer @ 25%...Battling Ropes
  2:00 recovery between movements
• Plz be mindful of private/semi private sessions taking place :-)

WOD: Jan 16, 2018

• Week 2 (3 pos) HPC: 50/3, 60/3, 70/2, 80/2, 90/2+ 
• AMRAP/16: 4 Burpee, 8 Dips, 12 Pull Up, 16 WB, 200m

WOD: Jan 15, 2018

• Week 2 D/L: 50/5, 60/5, 70/3, 80/3, 90/3+, 70/AMRAP (3+ & AMRAP cut off at 10)
• (A) AMRAP/8: 6 WB, 4 Burpee Box Jump, 2 BMU
  2:00 Recovery
• (B) AMRAP/8: 6 MBS, 4 C2BPU, 2 TTB

PSA: Jan 14, 2018

• 2018 Reebok CrossFit Games info can be found HERE

WOD: Jan 13, 2017

• Week 1 Snatch: 45/5, 55/5, 65/5, 75/5, 85/5+
• 40 B/S (95/63)
  400m Run
  40 PP (75/53)
  400m Run
  40 Ab Mat Crunch
  400m Run
  40 Pull Ups
  400m Run

WOD: Jan 12, 2017

• Week 1 B/S: 45/10, 55/10, 65/5, 75/5, 85/5+, 65/AMRAP (5+ & AMRAP cut off at 10)
• "Amanda" (a dotcom for ya)!
  9-7-5 Reps For Time: Muscle-Ups; Snatches (135/95 lbs)