Posts By: ryan

Saturday, January 10th “Crossfit Total”

Saturday, Januay 10th “CrossFit Total” Back squat, 1 rep max Shoulder Press, 1 rep max Deadlift, 1 rep max The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. more »

Friday, January 9th “Goat Day”

“Goat Day” On the Minute x 20: Odd Minutes – Goat movement Even Minutes –  movement you excel at “Goat” – CrossFit slang for a movement we have difficulty with. Examples: Double-Unders, Ring Dips, Overhead Squats, Pull-Ups. Choose one “Goat” and one movement you excel at to work on today. Coaches will have great suggestions!

Thursday, January 8th “Frosted Flakes”

Thursday, January 8th 1- “Frosted Flakes” 15-12-9-6-3 -power clean (135/85) -pull ups -push ups post time to board   2- Core work 3 rounds not for time 10-KB romanian DL (athlete choice for weight) 10-hollow rocks 1 min plank    

Wednesday, January 7th “Honey Nut Cheerios”

Wednesday, January 7th 1- 10 min Dynamic warm up (GET WARM!!!) 2- “Honey Nut Cheerios” 10 min AMRAP (up ladder) 3, 6, 9, 12, 15, 18, ….. -KB Swing (70/45) -Sit ups -box jumps (24/20) record highest round completed plus additional reps 3- Build to Heavy jerk or split jerk from the rack record highest more »

Monday, January 5th “Fruit Loops”

1-Thruster skill work a-shoulder mobility b-squat mobility 2-   “Fruit Loops” 3 rounds: 25 Thrusters (95/65) 25 Toes to Bar Post Times to Comments. 3- Sotts press 5×10 (pvc or light barbell)    

Saturday, January 3rd

Saturday, January 3rd 1- 10 min cap 1rm power clean 2- 2000m row for time   3- “Death by sit up” (by 2) 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, …

Friday, January 2nd “Duck walk”

Friday, January 2nd “Duck Walk” 7 min AMRAP -Front squats (155/105) -Pull ups/ CTB/ muscle ups 2,4,6,8,10,… (UP LADDER) Post reps to board   Strength- Sumo Deadlift 6×2 Post heaviest weight achieved to board

Thursday, January 1st Happy New Year!!!

Thursday, January 1st 10 am class ONLY!!! Teams of 3 60-45-30-15 -Power clean (115/75) -Box over jumps (24/20) -Push Jerk (115/75) -Knees to elbows *one person works at a time, every 3 minutes all teamates complete 5 burpees post time to the board

Wednesday, December 31st Partner New Years WOD

Wednesday, December 31st 9AM and 5:30PM ONLY!!!! Partner New Years Eve WOD 25 min AMRAP 2000m Row or 160/140 cal airdyne buy in then in remaining time AMRAP 200 Double unders (x2 singles) 100- KB Swings (70/45) 50-Pull ups post reps to board