Tuesday, May 23, 2017

WOD

12 Min AMRAP

12 1 Arm DB Snatch(Alternating)(Rx 50#/35#)(L1 35#/20#)(L2 25#/15#)(L3 15#/10#)

6 1 Arm DB Thruster(Right)(Rx 50#/35#)(L1 35#/20#)(L2 25#/15#)(L3 15#/10#)

6 1 Arm DB Overhead Walking Lunges(Right)(Rx 50#/35#)(L1 35#/20#)(L2 25#/15#)(L3 15#/10#)

6 1 Arm DB Thruster(Left)(Rx 50#/35#)(L1 35#/20#)(L2 25#/15#)(L3 15#/10#)

6 1 Arm DB Overhead Walking Lunges(Left)(Rx 50#/35#)(L1 35#/20#)(L2 25#/15#)(L3 15#/10#)

Posted on May 22, 2017 .

Saturday, May 20, 2017

Barbell Class

15 Min warm-up on your own (if you need more time than that, show up early)

  1. snatch high pull+snatch: 1+1 x 4 sets. (5 Min)
  2. snatch: 1, 1, 1, 1, 1  go up in weight each set.  no misses.  90 sec rest between sets. (10 min)
  3. clean and jerk: 2+2, 1+1, 1+1, 1+1, 1+1, 1+1.  no misses….90 sect rest between sets. (10 min)
  4. front squats: 3, 3, 2, 2, 1, 1, 1, 1.  go heavy!!! (20 min)
  5. sit ups x 25 reps with heavier weight behind head. (After class)
  6. strict pull ups x 25. (After Class)

(From CrossFitWeightlifting.com)

WOD 

2 Person teams (Relay):

 7 rounds each for time:

4 Strict Press (Rx 115#/85#)(L1 95#/65#)(L2 75#/55#)(L3 55#/35#)

7 Knees to Elbows

10 Bar facing Burpee

Posted on May 19, 2017 .

Friday, May 19, 2017

WOD

15 Min AMRAP

15 Cal.Row

15 Pushup

15 Goblet Squats(Rx 53#/35#)(L1 44#/26#)(L2 35#/18#)(L3 26#/9#)

15 Hollow Rocks

*40' of walking lunges between movements.

*Fit vine wine will be coming for WOD&Wine at 5:15-7:15.  This will be 1 class in place of the regular 5:15 and 6:30 classes.

Posted on May 18, 2017 .

Thursday, May 18, 2017

WOD 

7 Rounds For time: 

7 Squat Snatch(Rx 95#/65#)(L1 75#/55#)(L2 55#/35#)(L3 35#/25#)

200m Run 

7 Thrusters(Rx 95#/65#)(L1 75#/55#)(L2 55#/35#)(L3 35#/25#)

20 Sit-up 

Posted on May 17, 2017 .

Tuesday, May 16, 2017

WOD

2 Min AMRAP

10 Box Jumps(Rx 24"/20")(L1 20"/16")(L2 16"/12")(L3 12"/8")

30 Double Unders

 1 Min rest   

 4 Min AMRAP 

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

60 Double Unders

 1 Min rest

 6 Min AMRAP

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

90 Double Unders 

Posted on May 15, 2017 .

Sunday, May 14, 2017

WOD

For time: 

150 single-unders 

20 bar muscle-ups(Scale 1BMU=2 C2B+4 Push ups)

10 squat cleans(Rx 115#/85#)(L1 95#/65#)(L2 75#/55#)(L3 55#/35#)

150 single-unders 

15 bar muscle-ups(Scale 1BMU=2 C2B+4 Push ups)

15 squat cleans(Rx 115#/85#)(L1 95#/65#)(L2 75#/55#)(L3 55#/35#)

150 single-unders 

10 bar muscle-ups(Scale 1BMU=2 C2B+4 Push ups)

20 squat cleans(Rx 115#/85#)(L1 95#/65#)(L2 75#/55#)(L3 55#/35#)

150 single-unders 

Posted on May 13, 2017 .