Tuesday, March 3, 2015

Double Double

CrossFit Kids Class - 5:00pm 

Strength/Skill:Pull Ups
WOD:For Time
2 Rounds 
12 Toes To Bar (L2-KTC, L1-Sit Ups)
12 Wall Balls (RX-20/14, L2-16/10, L1-10/6)
Rest 2 Minutes *athlete watches clock on their own
Deadlifts (RX-225/155, L2-155/105, L1-115/55)
Ring Dips (L2-bands, L1-Box Dips)

Amanda is banging out pull ups!

Monday, March 2, 2015

Open Week 2

Strength/Skill:Push Press

WOD:For Time
3 Rounds
5 Power Clean and Power (RX-155/105, L2-115/75, L1-75/35)
10 Box Jumps (RX-24/20, L2-20/16, L1-16/12)
30 Double Unders (L2-15DU, L1-8DU/30 Singles)

Monkeying Around

Sunday, March 1, 2015

Rest Day / 15.1 Redo

Take a rest day unless you plan on do redoing Open WOD 15.1. Please get with a coach if you plan on doing so.

Over and Unders

Saturday, February 28, 2015

Open Gym / Gymnastics Skills Class

11:00am - Open Gym! Come work on anything you want, make up a wod, do the open wod or work on a skill. Gymnastics Skills Class - We'll work on pull ups and break down kips and butterfly pull ups.

12:00am - 15.1 Open WOD

Charner doing butterly pull ups

Friday, February 27, 2015


From 0-9 minutes
15 Toes To Bar (L2-KTC, L1-Sit ups)
10 Deadlifts (RX-115/75, L2-85/55, L1-65/45)
5 Snatches (RX-115/75, L2-85/55, L1-65/45)
*ground-to-overhead allowed for L2 and L1 athletes
From 9-15 minutes
Find C&J Max.

Julie is ready

Thursday, February 26, 2015

15.1 Drops Tonight!

CrossFit Kids Class - 5:00pm 

Strength/Skill: Dodge Ball

Even Minutes = 6 Thrusters (RX-100/70, L2-65/35, L1-35/15)
Odd Minutes = 8 Pull Ups


Wednesday, February 25, 2015

Triple Amrap 3

Strength/Skill: Shuttle Sprints

WOD: Triple Amrap 3
WOD 1 - Amrap 3
10 Front Squats (RX-95/65, L2-65/35, L1-35/15)
100M Run
WOD 2 - Amrap 3
8 Power Snatch (RX-95/65, L2-65/35, L1-35/15)
8 Pull Ups (L2-Bands, L1-Ring Rows)
WOD 3 - Amrap 3
6 - GTO (RX-95/65, L2-65/35, L1-35/15)
9 - Toes To Bar (L2-KTC, L1-Sit Ups)
*Rest 2 Minutes btween each wod

Kiery doing work