- Week 2: 3 F/S + 1 P/J...60/3+1, 70/3+1, 80/3+1, 90/3+1, 80/3+1
- EMOM/12: 5 Box Jump, 5 Burpee, 5 WB
PSA: Jul 1, 2018
- Wed 7/4: 730a-930a come in and be surprised
- Thur 7/5 & Fri 7/6 we will only offer 530p in the afternoon (all other sessions as normally scheduled)
WOD: Jun 30, 2018
- Week 1: OHS...45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
- Partner "Fran" (Partner not in motion = active rest)
(A) 21 Thrusters (B) Dead Hang...(B) 21 Thrusters (A) Dead Hang
(A) 21 Pull Ups (B) RBM (B) 21 Pull Ups (A) RBM
repeat for round of 15 & 9...compare 02.24.18
WOD: Jun 29, 2018
- 3 pos C&J (1 ea from the top down) ((hip, knee, floor))
50%, 60%, 65%, 70%, 70% - M/C A: 1600m Run
- M/C B: 1600m C2
- for time...recover as needed...compare 02.17.18
WOD: Jun 28, 2018
- Week 1: B/P...45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
- E:90 (10 cycles) 3 HPC + 3 Thrusters + 20 BB Lateral Jumps
compare 02.12.18
WOD: Jun 26, 2018
- Week 1: 3 F/S + 1 P/J (based off 1RM P/J)
50/3+1, 60/3+1, 65/3+1, 70/3+1, 70/3+1 - For Time: compare 02.05.18
1500m C2, 100 DU, 5 rds "Cindy"
"Cindy" = 5 Pull Up, 10 Push Up, 15 Squats
WOD: Jun 25, 2018
- Week 1: 3 pos Snatch (1 ea from the top down) ((hip, knee, floor))
50%, 60%, 65%, 70%, 70% - For Time: compare 02.15.18
3 x 200m Run & 30 KBS
2 x 200m Run & 20 KBS
1 x 200m Run & 10 KBS
WOD: Jun 23, 2018
- 1 mile Run (in the w/u, stay together)
- Re-Test 3 pos C&J (to be used for 2nd 3 week cycle)
- 8x:20/:10 cycle thru b4 moving on...
jumping lunges, ring dips, OHP walking lunges, DB PP
WOD: Jun 22, 2018
- Re-Test 3RM B/P (to be used for 2nd 3 week cycle)
- one BB = 21 D/L, 15 BB Burpees, 9 PP
increase weight - one BB = 21 D/L, 15 BB Burpees, 9 PP
increase weight - one BB = 21 D/L, 15 BB Burpees, 9 PP
WOD: Jun 21, 2018
- Re-Test 1RM P/J...(to be used for 2nd 3 week cycle of 3 F/S + 1 P/J)
- 4 rds (not for time) 50 DU, 25 A/S, 10 P/J @ 40-50% of today's #
PSA: Jun 20, 2018
Attn parents!!! Programmed and coached by Coach Jen...
Starting Monday, July 9th
Schedule:
CrossFit Kids (ages 5-12 based on skill)
Tuesdays and Thursdays - 3:45-4:15
(must have at least 3 Kids signed up to make this go)
CrossFit Teens (ages 10-18 based on skill)
Mondays and Wednesdays - 3:45-4:30
(must have at least 3 Teens signed up to make this go)
Payment Options:
10 Punch Pass for Kids classes - $120 paid at first session
Unlimited Kids month to month $79/month
10 Punch Pass for Teens classes - $150 paid at first session
Unlimited Teens month to month $109/month
WOD: Jun 19, 2018
Re-Test 3 pos Sn (to be used for 2nd 3 week cycle)
200m FW (2x16kg, 2x24kg), 200m C2, 200m Sprint
Rest 1:00200m FW (2x16kg, 2x24kg), 400m C2, 400m Sprint
Rest 2:00200m FW (2x16kg, 2x24kg), 200m C2, 200m Sprint
WOD: Jun 18, 2018
- Re-Test 3RM OHS (to be used for 2nd 3 week cycle)
- 800m Run, 4 Rope Climbs
600m Run, 3 Rope Climbs
400m Run, 2 Rope Climbs
200m Run, 1 Rope Climbs - "Push" the run, we anticipate a back log at the Rope Climbs
WOD: Jun 16, 2018
- Week 3: B/P...55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP
- AMRAP/16: 200m Run, 4 Alt DB Sn, 6 BMU*, 8 cal C2, 10 AKBS
*no BMU? Alt 6 C2BPU/Dips from round to round