Wednesday, August 23, 2017

WOD

"Adrian" 

Seven rounds for time of: 

3 Forward rolls

5 Wall Walk

7 Toes to bar 

9 Box jumps(Rx 30"/24")(L1 24"/20")(L2 20"/16")(L3 16"/12")

 

U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.

Posted on August 22, 2017 .

Monday, August 21, 2017

WOD

5 rounds for reps:

1 Min. Ring Rows

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

1 Min. V-up

1 Min. Bike for Calories

1 Min. Rest

Posted on August 20, 2017 .

Sunday, August 20, 2017

WOD

25 Min AMRAP 

50 Double Unders 

25 Medicine Ball Clean(RX 20#/14#)(L1 16#/12#)(L2 14#/10#)(L3 12#/8#)

50 Double Unders 

25 Strict Press (Rx 75#/55#)(L1 55#/35#)(L2 35#/25#)(L3 25#/15#)

Posted on August 19, 2017 .

Saturday, August 19, 2017

 Barbell class    

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

(20 min) Squat Snatch: 85%x1, 90%x1, 90+%x1 

(20 min) Squat Clean & Jerk: 85%x1, 90%x1, 90+%x1 

(After Class) 25 strict pull ups. 

 (From http://crossfitweightlifting.com) 

 

Nate and Abbey's Engagement WOD (August 22 2015) 

 (Chipper style, 2 person teams) For time:

 100 KB swings (Rx 70#/53#)(L1 53#/35#)(L2 35#/18#)(L3 18#/5#)

 90 Sit-ups 

 80 Wall Balls (RX 20#/14#, 10ft)(L1 16#/12#, 10ft)(L2 14#/10#, 10ft)(L3 12#/8#, 10ft)

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

 60 Pull-ups 

 50 Ring push-ups 

 40 Pistols 

 30 Push Press (Rx 135#/95#)(L1 115#/85#)(L2 95#/65#)(L3 75#/55#)

 20 Hang Power Snatch (Rx 135#/95#)(L1 115#/85#)(L2 95#/65#)(L3 75#/55#)

 10 Thrusters (Rx 135#/95#)(L1 115#/85#)(L2 95#/65#)(L3 75#/55#)

   Cash-out 

 400m Walking Lunges   

Posted on August 18, 2017 .

Wednesday, August 16, 2017

WOD

2 Min-2 Min-2 Min-3 Min

4 Bar Muscle Up(Scale 1BMU=2 C2B+4 Push ups)

10/7 Cal. Row

Max. Overhead Squat(Rx 135#/95#)(L1 115#/85#)(L2 95#/65#)(L3 75#/55#)

(1 Min rest between rounds)

(Score is number of OHS)

Posted on August 15, 2017 .

Monday, August 14, 2017

WOD

"Big Clean Complex"

3 sets of the following Complex to find max weight:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Jerk

One set consists of all 12 reps. Do not drop the bar during the entire set

 Rest as needed between sets and increase weight after each completed set

Posted on August 13, 2017 .