Saturday, October 21, 2017

 Barbell class    

 15 min warm up on your own.  If you need more time, come early.

(10 Min) 1. Muscle Snatch+Snatch Balance w/out a dip: (3+3)x3

(15 Min) 2. Snatch Balance: 2×3,2×2,3×1 Work up in weight throughout the sets.

(10 Min) 3. Snatch Pull+Snatch: (2+1)x3, (1+1)x 3 work up in weight each set.

(10 Min) 4. Back Squat: 5×2. Work up to a heavy double.

(After Class) 5. 3 sets:(Not for time, for quality)

 15 Band Pull Aparts

 100’ two arm DB overhead carry

 Hollow Hold: 30-60 sec

 (From http://crossfitweightlifting.com)

 WOD

 4 Person teams

 For time:

 Rest

200 Burpee Box Jump over(Rx 24"/20")(Rx Masters Step-ups allowed)(L1 20"/16")(L2 16"/12")(L3 12"/8")

300 GHD Sit-up(Masters Rx and L1: Med. Ball situps 20/14)(L2 Situps)

20/15(Cal.)Bike

 *Must rotate in this order

 *Must rotate when biker is done

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Posted on October 20, 2017 .

Thursday, October 19, 2017

WOD

"Cajun"

5 Rounds for Time

Run 400m

4 Muscle-ups

10 Overhead Squats (Rx 95#/65#)(Rx Masters 75/45)(L1 75#/55#)(L2 55#/35#)(L3 35#/25#)

16 Burpees

U.S. Air Force Lt. Col. Richard “Cajun” Allain, New Iberia, LA, was a f-16 pilot stationed in Ramstein AFB, Germany.  Lt. Col. Allain was killed in a mid-air collision over Searles, Germany on October, 19th, 1987.  He was a Vietnam veteran where he flew over 40 missions and a recipient of the air force white cross. Lt. Col Allain also flew f-4s and A-10s throughout his career.  Lt. Col. Allain is survived by his wife, Vicki, and children, Maj. Richard Allain, USMC, Maj. Chris Allain, USMC, and Suzie Allain Williams.

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Posted on October 18, 2017 .

Tuesday, October 17, 2017

WOD

15 Min AMRAP

50 ft Handstand Walking(Masters Rx and L1: 360° around box=25')(L2 Bear Walk)

100 ft Plate Pinch carry(Rx 45#/25#)(Rx Masters 35#/15#)(L1 35#/15#)(L2 25#/10#)(L3 15#/5#)

50 ft Walking lunges(Rx 45#/25#)(Rx Masters 35#/15#)(L1 35#/15#)(L2 25#/10#)(L3 15#/5#)

 *Every 25 ft is a rep

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Posted on October 16, 2017 .

Monday, October 16, 2017

Abbey Fuller's Submit-A-WOD

14 Min AMRAP

2 Hang Squat Snatch (Rx 155#/105#)(Rx Masters 115/75)(L1 135#/95#)(L2 115#/85#)(L3 95#/65#)

10 Kettle Bell Swing(Rx 70#/53#)(Rx Masters 53#/44#)(L1 53#/35#)(L2 35#/18#)(L3 18#/5#)

20 Wall Ball(RX 30#/20#, 10ft)(RX Masters 20#/16#, 10ft)(L1 20#/16#, 10ft)(L2 16#/14#, 10ft)(L3 14#/12#, 10ft)

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Posted on October 15, 2017 .

Sunday, October 15, 2017

WOD

"Jerry"

For time.

Run 1 mile

Row 2K

Run 1 mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor

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Posted on October 14, 2017 .

Saturday, October 14, 2017

 Barbell class    

 20 min warm up on your own.  If you need more time, come early.

(10 Min) 1. Tempo Clean Deadlift (take 10 seconds to get into power position)+Muscle Clean+Front Squat+ Strict Press in Front Squat position: (3+3+3+3)x 3 sets. *This should be light! It’s a great warm up! Focus in on technique and hit PERFECT positions.

(10 Min) 2. Clean Pull + Clean+ Front Squat+ Jerk: 5 sets. Move up in weight each set. Don’t start counting sets until you got to 60%.

(10 Min) 3. Push Press: Take 5 sets or less to work up to a heavy set of 5.

(10 Min) 4. Clean Pulls: 3×3 with 95% of your best clean and jerk. Use Straps.

(After Class) 5. 3 sets: 

 Banded or Weighted Good Morning x20 

 Bent Over Barbell Row x15 

 (From http://crossfitweightlifting.com) 

 WOD

 3 Person Teams

 15 Min AMRAP

 Power Snatch(Rx 95#/65#)(Rx Masters 75/45)(L1 75#/55#)(L2 55#/35#)(L3 35#/25#)

 Double Unders 

 *1 person on each movement with the 3rd person resting

 *Switch at anytime and in any order 

 *Score both movemetns seperatly 

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Posted on October 13, 2017 .

Friday, October 13, 2017

WOD

"Kelly"

 5 rounds for time

400 m Run

30 Box jump(Rx 24"/20")(L1 20"/16")(L2 16"/12")(L3 12"/8")

30 Wall ball(RX 20#/14#, 10ft)(L1 16#/10#, 10ft)(L2 14#/8#, 10ft)(L3 10#/4#, 10ft)

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Posted on October 12, 2017 .