Category Archives: Coaches

Wednesday 3-25-15

Warm Up then Rope Climb Progressions then 12 minute AMRAP 30 double unders 15 knees to elbows 10 box jumps 3 rope climbs 15 ft. Cash Out  30 GHD sit-ups or Abmat sit-ups 3x10 kettle bell RDL Read More...

Tuesday 3-24-15

Warm Up then Push Press 5x1 then 4 minute AMRAP 3 rounds of 15 Thrusters 95/65 12 Burpees  if 3 rounds are completed then 8 min AMRAP 3 rounds of  15 Thrusters 95/65 12 Burpees  and so on and so forth  *if you finish under the 4 minutes you can start next amrap Cash Out 3x10 hollow rocks  3x10 supine rings rows Read More...

Monday 3-23-15

Warm Up then Front Squat 5x1  then For Time: 800m run 21 Sumo Deadlift High Pull 70/53 400m run 15 Kb Swings 70/53 200m run 9 Turkish Get ups 70/53 (alternate arms) Cash Out: 2 min externally rotated wrist stretch 20 wrist walks on floor 20 scapular shrugs(push up posittion) Read More...

Friday 3-20-15

Warm Up then CrossFit Games Open Wod 15.4  Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Men clean 185 lb. Women clean 125 lb.   http://i.imgur.com/HwLb44s.jpg Cash Out Banded shoulder mobility  50 sit-ups Read More...

Thursday 3-19-15

Warm Up Burgener/ PVC warm up then 5x3 Hang Power Snatch then Partner Relay Each team completes 6 total rounds for time: Partner 1 Rows 250 meters Farmers carry with plates 25/10# (down and back mat 2 times) Load own bar then 10 power Snatches 95/65 partner 1 unloads bar then partner 2 goes Cash Out Bar Complex 3 sets total 5 knees to elbow/4 toes to bar/ 3 pull-ups/ 2 chest to bar pull-up 20 double unders after each round *sub hanging knee ups for K2E and T2B and ring rows for pull-ups Read More...

Monday 3-16-15

Warm Up then For Time: 30 Thrusters 115/75 rest 3 minutes 35 Thrusters 95/65 rest 3 minutes 40 Thrusters 75/55 *your score is your total time including the rest Cash Out: 1x max bent arm hang from pull-up bar straight into 1x max dead hang pull-up bar 1x max strict pull-ups/ring rows immediately after Read More...

Saturday 3-14-15

The Gym will be open at 9:30 For the open workouts we will be going in Random order because we only have a few spaces for muscle-ups.  If you would like to go first please let one of the coaches know. http://i.imgur.com/4TNYx8i.jpg Read More...

Friday 3-13-15

Tyler and Tamra's going away dinner party is Friday night at Zapata's at 7 p.m. Hopefully everyone can come out and celebrate!!! Warm Up then CrossFit Games Open 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders  Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet Scaled: Complete as many rounds and reps as possible in 14 minutes of: 50 wall-ball shots 200 single-unders Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet Cash Read More...

Wednesday 3-11-15

Today we will be celebrating Tyler's move with him by doing a WOD at his request. Don't forget to sign up for the dinner this Friday. We will need all of the class time we can get to do this one. As soon as you arrive you can start doing the warm up on he board.   "The Seven" Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Read More...

Tuesday 3-10-15

There is a sign up sheet for Tyler and Tamra's going away dinner this Friday. The sign up sheet is on the calendar board. Come on out and celebrate this new chapter in their lives.  Warm Up then Back Squat 5x3 then In 5 minutes complete 150 doubles unders/300 single unders row for calories with remaining time rest 5 minutes then In 3 minutes 50 double unders/150 singles row for calories with remaining time *score total calories Cash Out: 2x max effort false grip lock off or accumulate 2 minutes 2x M.E. False grip straight arm Read More...