Friday 2-27-2015

Warm Up

then

CrossFit Games Open 15.1

9 Min AMRAP

15 Toes to Bar

10 Deadlift 115/75

5 Snatches 115/75

into

CF Games Open 15.1a

6 Min 

Find a 1 Rep Max Clean and Jerk

Cash Out:

Gymnastics Skill Work

Mobility

Thursday 2-26-2015

Only 2 am classes today. 10am and 11:30am. Afternoon classes will be the normal 4:30 and 5:30.

Warm Up

then

Deadlift 5 x 3

Hang Power Clean + Hang Clean into Thruster 

*Start at 50% of power clean max then go up in 10 pound increments

4 x 10 Deficit Push Ups on 45 lb plates

4 x 8 Strict Toes through Rings

Cash Out:

1-1-1

Rope Climb

*7 Medball Cleans in between climbs

Mobility and Stretching

Wednesday 2-25-2015

Morning classes check Facebook at 5am for an update on the schedule. 

Warm Up

then

For Time:

1000m Row

80 Double Unders

60 Abmat Sit Ups

40 Wall Balls 20/14

20 Chest 2 Bar Pull Ups

10 Turkish Get Ups 53/35 (each side is a rep, L=1 R=2 and so on)

Cash Out:

Tabata Plank Hold

3 x 12 Good Mornings (light/moderate weight)

Tuesday 2-24-2015

There will be no am classes tomorrow. We will hold an open gym from 11:30am to 1pm and also still have the 4:30 and 5:30pm classes.

Warm Up

then

Bench Press

5 x 5

then

12 Min AMRAP:

5 Toes to Bar

10 Hand Release Push Ups

15 Box Jumps 24/20

Cash Out:

500m Row

Monday 2-23-2015

We’ll be watching the weather tomorrow just in case. Please check the FB page at 5am to make sure we’re still having class in the morning.

Warm Up

then

Back Squat

4 x 6

then

“Air Force”

For Time:

20 Thrusters 95/65

20 Sumo Deadlift High Pulls 95/65

20 Push Jerks 95/65

20 Overhead Squats 95/65

20 Front Squats 95/65

*4 Burpees every min on the min

*Begin the wod with 4 burpees

Cash Out:

100 Abmat Sit Ups

Saturday 2-21-2015

Border City Barbell

9am

Open Gym 

10:15am

Friday 2-20-2015

You guys have made it very hard on me all week with the message board! Thank you all so much for the kind words. I’ve been reading them over and over all week. They mean more to me than I can put into words. It’s been my pleasure to work with all of you over the years and I hope you guys keep sticking with it and working hard. This sport can change a persons quality of life. It most certainly will keep you young for a lifetime and it’s an honor to be a part of it. Thanks for the laughs, your dedication, your friendships and even the complimentary “I hate you’s” after the wod. =) Thank You. Thank You. Thank You. -Daylon

Warm Up

*50 Jumping Jacks

*High Knees/Buttkickers

*Knee Pulls/Foot Pulls

*Soldier Kicks/Samson Stretch

*Over and Under/Spiderman Crawl

*Burpee Broad Jump/Inchworm

*3 Rounds with empty barbell:

4 Push Ups

3 Hang Power Clean and Jerk

then

Teams of 2

Every Min on the Min for 20 Min:

10 Burpees

*With the remaining time do as many Hang Power Cleans as possible 95/65

*Only one person works at a time. Partners alternate at the top of every min

*Score total Hang Power Cleans for your team

Cash Out:

Tabata Hollow Body holds

Thursday 2-19-2015

Warm Up

*300m Row

*Spealler

then

Narrow Grip Bench Press

5 x 5

Bent Over Barbell Row

4 x 4 (Heavy)

Power Snatch + Hang Power Snatch + Overhead Squat

*Work up to heaviest weight

then

“Bring Sally Up”

30 Back Squats 135/95

Cash Out:

Couch Stretch

Find Your Corners

Wednesday 2-18-2015

Warm Up

*2 Min Single Unders

*Soldier Kicks/Samson Stretch

*Spiderman Crawl/Foot Crossover

*Gymnastics Bear Crawl/Reverse Bear Crawl

*Banded Shoulder Mobility

*3 Rounds of:

5 KB Swing

3 Strict Pull Ups

10 Double Unders

then

14 Min AMRAP:

7 One Arm Russian KB Swings (Right) 53/35

7 One Arm Russian KB Swings (Left) 53/35

1 Rope Climb 

30 Double Unders

Cash Out:

3 x 12 GHD Sit Ups

3 Min Wall Stretch

 

Tuesday 2-17-2015

Warm Up

*50 Jumping Jacks

*Spealler

then

Press

4 x 4

then

“Captain Jack Sparrow”

For Time:

1000m Row

25 Push Press 75/55

50′ Walking Lunge

25 Toes to Bar

50′ Walking Lunge

25 Push Press 75/55

1000m Row

*15 Min Time Cap

Cash Out:

Double Tabata Plank Holds (alternate side-middle-side)