Friday 16, December 2016

Warm up:

5 minutes double unders - YES you must work on them - come on PEOPLE!
then
3x Down and Back
Farmer Carry
Waiter Carry - switch arms each way, or double
Duck walk

Skill/Stabilizer:

Toes 2 bar all week this week - we have some great training tools for you to try with rhythm and the movement

50 each day

Strength:

Deadlifts
5-5-5-5-5 @70%

Super set with

Straight leg deadlifts

5x20 @50%

Metcon:

Marguerita

50 reps

• Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

Thursday 15, December 2016

Warm up:

5 minutes double unders - YES you must work on them - come on PEOPLE!
then
3x Down and Back
Farmer Carry
Waiter Carry - switch arms each way, or double
Duck walk

Skill/Stabilizer:

Toes 2 bar all week this week - we have some great training tools for you to try with rhythm and the movement

50 each day

Strength:

Bench press
5-5-5-5-5 @ 70%

Super set

Banded tricep extensions over head
5x20

Metcon:

This one is performed FGB style

3x
1 minute work max reps for a TTAL score of all reps at the end
1 minute rest between rounds

Hope

Burps
Snatch 35/20kg
Box jumps
Thrusters 35/20kg
Chest to bar pull ups

Wednesday 14, December 2016

Warm up:

5 minutes double unders - YES you must work on them - come on PEOPLE!
then
3x Down and Back
Farmer Carry
Waiter Carry - switch arms each way, or double
Duck walk

Skill/Stabilizer:

Toes 2 bar all week this week - we have some great training tools for you to try with rhythm and the movement

50 each day

Strength:

None today - long WOD

Metcon:

"White"

First female HERO WOD ever created 2011

5x

3 rope climbs
10 toes 2 bar
21 walking lunges - plate OH 20kg
400m run

Tuesday 13, December 2016

Warm up:

5 minutes double unders - YES you must work on them - come on PEOPLE!
then
3x Down and Back
Farmer Carry
Waiter Carry - switch arms each way, or double
Duck walk

Skill/Stabilizer:

Toes 2 bar all week this week - we have some great training tools for you to try with rhythm and the movement

50 each day

Strength:

Back squats
5-5-5-5-5 @70%

Super set with

Reverse rack lunges - 5 sets of 12 per leg 42.5/30kg

Metcon:

Nicole

• Run 400 meters
• Max-reps pull-ups

As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

Every time you stop pull ups you run :-)

Monday 12, December 2016

Warm up:

5 minutes double unders - YES you must work on them - come on PEOPLE!
then
3x Down and Back
Farmer Carry
Waiter Carry - switch arms each way, or double
Duck walk

Skill/Stabilizer:

Toes 2 bar all week this week - we have some great training tools for you to try with rhythm and the movement

50 each day

Strength:

We are at 5x5 for 70% of your max this week - time flies when your getting strong!

Strict press
5-5-5-5-5 @70%

Super set

Plate raise with a twist to both right and left
15-15-15-15-15 20/10kg

Metcon:

We are having LADIES week in the house - ooooooo yaaaaaaa

Elizabeth

21-15-9

Power cleans 60/42.5
Ring dips - any modification including bands is double reps

Saturday 10, December 2016

NO CLASS TODAY!

Friday 9, December 2016

Warm up:

1000m row
then 3x10
Pull ups - no kipping
Push ups
OHS

Skill/Stabilizer:

3x
1 minute hollow hold
1 minute superman hold
1 minute hollow bicycle hold

Strength:

15 minutes

Snatch

Metcon:

21-15-9-15-21

Front squats 60/42.5kg
Toes 2 Bar

Thursday 8, December 2016

Warm up:

1000m row
then 3x10
Pull ups - no kipping
Push ups
OHS

Skill/Stabilizer:

50 double KB sit ups

Strength:

Back squats
5x8 @65%

Super set with

Bulgarian split squats 5x10 each leg

Metcon:

300 double unders
30 box jumps 24/20inch
30 wall balls 20/16lb
300 double unders

15 minute time cap

Sooooooo, it is 900 singles for those of you who don't or can't do double under's...
I really really SUGGEST you buy a good rope, like an RX Smart Gear, and get to working on these double under's. Some of you just jump roped for 15 minutes solid today....

Wednesday 7, December 2016

Warm up:

1000m row
then 3x10
Pull ups - no kipping
Push ups
OHS

Right into the WOD today, we have a new HERO WOD - and its a long one

Manuel

5 rounds of:
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

Post reps completed to comments.

---

Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.

Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.

Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.

Tuesday 6, December 2016

Warm up:

1000m row
then 3x10
Pull ups - no kipping
Push ups
OHS

Skill/Stabilizer:

5 minutes max effort v-ups

Strength:

Power Cleans
3-3-3-3-3
getting heavier each set to set you up for
Squat cleans
3-3-3-3-3

Metcon:

4x
500m row
15 push press 60/42.5kg

Monday 5, December 2016

Warm up:

1000m row
then 3x10
Pull ups - no kipping
Push ups
OHS

Skill/Stabilizer:

3 minutes max weighted sit ups

Strength:

Week 4 of 12
65% of your max this week

Deadlifts
5x8 @65%

Super set with

Band pull throughs 5x20

Metcon:

30-20-10
Back squats at 65%
Power cleans at 65%

Oooooh it burns

Thursday 1, December 2016

Warm up:

Fish Game
Then 1 minute of each
Right shoulder stretch
Left shoulder stretch
Right hip stretch
Left hip stretch
2 minutes 3rd world squat

Stabilizer:

4x
30 seconds each move
Hollow hold
L-sit
Superman hold

Strength:

Deadlifts
5x8 @60%

then

Strict chin ups
5x10

Metcon:

30-27-24-21-18-15-12-9-6-3

KB swings 24/20kg
Goblet squats 24/20kg

Wednesday 30, November 2016

Staying with our chipper WOD Wednesday we have a new Hero WOD

Warm up:

Fish game
then
1 minute at each
Right arm shoulder stretch
Left arm shoulder stretch
Right hip stretch
Left hip stretch

2 minute 3rd world squat

Strength and Stabilizer - not today, long WOD headed your way

Metcon:

Hollywood

For time:
Run 2 km
22 wall-ball shots, 30-lb. ball
22 muscle-ups
22 wall-ball shots, 30-lb. ball
22 power cleans, 185-lb.
22 wall-ball shots, 30-lb. ball
Run 2 km

Post time to comments.

---

Sgt. Jonathan Stuart “Hollywood” Hollingsworth, 35, of Rotherham, Yorkshire, England, was killed on Nov. 23, 2006, during a mission in Basra, Iraq. At the time of his death, he was serving with the D Squadron, 22nd SAS Regiment, in the British Army. He received the Conspicuous Gallantry Cross and Queen’s Gallantry Medal for his bravery in the line of duty.

Hollingsworth was a fitness enthusiast and loved pushing himself past the “hurt locker,” according to his friends. His favorite activities included running, skydiving and rugby.

He is survived by his wife, Kate; and sons, Jake and Billy.

Monday 28, November 2016

Warm up:

Fish Game
Then 1 minute of each
Right shoulder stretch
Left shoulder stretch
Right hip stretch
Left hip stretch
2 minutes 3rd world squat

Strength:

Back squats
5x10 @ 55%

SUPER SET with

Front squats 5x 10 @ 60% of max back squat

Metcon:

15-12-9

Deadlifts 102.5/80kg
Box jumps 24/20inch
200m run after each round