191112
POSTED DATE: TUESDAY, NOVEMBER 12TH 2019
NEWS
CrossFit
WOD: “Master Splinter”
(15-minute Cap)
RX
3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)
Fitness
3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)
SWEAT
3 Rounds:
300 Meter Run or Row
12 Burpee Box Jumps
15 Thrusters (empty BB)
SUBSTITUTIONS
Run = 500 Meter Row : 40/28 Calorie Bike : Reduce the distance
Burpee Box Jumps = Step-Ups : Reduce Reps
Thrusters = Reduce Weight or Reps
Extra Credit:
Part 1: 5 sets to build to heavy BUT Perfect Squat Clean (75%+)
Part 2: Accumulate 75 Hollow RocksMOfit
AMRAP – 15 minutes
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)
Rest 5 minutes
AMRAP – 15 minutes
3 Rounds:
400 Meter Run
30 Hollow Rocks
30 Box Dips
SUBSTITUTIONS
Run = 500 Meter Row : 40/28 Calorie Bike : Reduce the distance
Reduce Reps
191111
POSTED DATE: MONDAY, NOVEMBER 11TH 2019
NEWS
CrossFit
WOD: “Partner Tillman”
(25 minute Cap)
RX+
Teams of 2:
10 Rounds (you go, I go style)
7 Deadlifts (315/205)
200 meter Sprint
15 Pull-Ups
RX
Teams of 2:
10 Rounds (you go, I go style)
7 Deadlifts (255/175)
200 meter Sprint
15 Pull-Ups
Fitness
Teams of 2:
10 Rounds (you go, I go style)
7 Deadlifts (185/135)
200 meter Sprint
15 Banded Strict Pull-Ups
SWEAT
Teams of 2:
8 Rounds (you go, I go style)
7 Deadlifts (Stay Light)
200 meter Sprint
15 Pull-Ups
Individual Version:
5 Rounds
7 Deadlifts
200 meter Sprint
15 Ring Rows
-45 seconds Rest-
Substitutions:
Reduce Weights or Reps
Run: Row 250
Pull-Ups: Banded Strict Pull-Ups : Ring Rows
Extra Credit:
3 x 12 DB Lateral Raises
MOfit
Same as CrossFit
Saturday 110819
POSTED DATE: SATURDAY, NOVEMBER 09TH 2019
NEWS
CrossFit
WOD “Mighty Ducks”
Teams of 3
RX
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
600 Meter Team Row (break up distance however)
10 Rope Climbs
600 Meter Team Row
100 Lateral Barbell Burpees
600 Meter Team Row
10 Rope Climbs
600 Meter Team Row
60 Clean and Jerks (135/95)
FITNESS
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (95/65)
600 Meter Team Row (break up distance however)
10 Rope Climbs
600 Meter Team Row
100 Lateral Barbell Burpees
600 Meter Team Row
10 Rope Climbs
600 Meter Team Row
60 Clean and Jerks (95/65)
SWEAT
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (45/35)
600 Meter Team Row (break up distance however)
10 Rope Climbs (See Substitutions)
600 Meter Team Row
100 Lateral Barbell Burpees
600 Meter Team Row
10 Rope Climbs (See Substitutions)
600 Meter Team Row
60 Clean and Jerks (45/35)
Thursday 191107
POSTED DATE: THURSDAY, NOVEMBER 07TH 2019
NEWS
CrossFit
WOD: “My Fitness Pals”
RX – Fitness
5 Rounds
Minute 1: 50 Double Unders
Minute 2: 25 AbMat Sit-ups
Minute 3: Max Calorie Bike
Minute 4: Rest
SWEAT
5 Rounds
Minute 1: 75 Single Unders
Minute 2: 20-25 AbMat Sit-ups
Minute 3: Max Calorie Bike
Minute 4: Rest
Extra Credit:
A) 4 Sets:
7 Double Kettlebell Deadlifts (5s decent)
7 Barbell Bench Press (building)
7 Glute Bridges (3s pause at bottom)
*Rest as needed between sets.
MOfit
WOD: “My Fitness Pals”
RX – Fitness
5 Rounds
Minute 1: 50 Double Unders
Minute 2: 25 AbMat Sit-ups
Minute 3: Max Calorie Bike
Minute 4: Rest
SWEAT
5 Rounds
Minute 1: 75 Single Unders
Minute 2: 20-25 AbMat Sit-ups
Minute 3: Max Calorie Bike
Minute 4: Rest
Extra Credit:
A) 4 Sets:
7 Double Kettlebell Deadlifts (5s decent)
7 Barbell Bench Press (building)
7 Glute Bridges (3s pause at bottom)
*Rest as needed between sets.
Tuesday 191106
POSTED DATE: WEDNESDAY, NOVEMBER 06TH 2019
NEWS
Our WELLNESS WORKSHOP being run by the fabulous Cynthia Hunt is happening tonight!
7 - 8pm immediately after the 6pm class
Cynthia is going to talk about Common Obstacles for Health and focus on the mental aspect of our health and how we can better care for ourselves.
See you all there!
7 - 8pm immediately after the 6pm class
Cynthia is going to talk about Common Obstacles for Health and focus on the mental aspect of our health and how we can better care for ourselves.
See you all there!
CrossFit
WOD: “Grand Slam”
(10 minute Cap)
RX
5 Rounds:
10 Strict Press (95/65)
20 Slamballs
Fitness
5 Rounds:
10 Strict Press (75/55)
20 Slamballs
SWEAT
5 Rounds:
10 Strict Press (45/35)
20 Slamballs
Extra Credit: 3-5 x
“Plate Workout”
10 Frontal Raises
10 Standing Tricep Extensions (BTN)
10 Standing Pallof Press
10 “Drive the Bus” – 5 each
10 Bent Over Rows
10 Halos – 5 each direction
MOfit
WOD: “Grand Slam”
30s on / 30s off x 5 sets
Slamball
Toe taps to ball
DB Strict Press
Mtn Climbers
Plank
Squat Jumps
Extra Credit: 3-5 x
“Plate Workout”
10 Frontal Raises
10 Standing Tricep Extensions (BTN)
10 Standing Pallof Press
10 “Drive the Bus” – 5 each
10 Bent Over Rows
10 Halos – 5 each direction