Wod

Friday Sept 22nd

September 22, 2017
P1: 2 min row/bike or ski 7 min rolling P2: EMOM for 40 min: min 1: 7/5 cal row min 2: 7/5 cal bike min 3: 5 burpee box jumps min 4: 5 DB thrusters 35/20 This is a ladder workout. Every round you finish you will add a rep to each exercise. When you fail or quit you will go back to the beginning.

Wednesday Sept 20th

September 19, 2017
P1: Amy movement for 20 min P2: Emom for 15 min complete 2 squat cleans P3: Amrap in 12 min 8 tbrusters 95/65 16 box jumps 20"/16" 24 kb swimgs 24kg/16kg

Tuesday Sept 19th

September 18, 2017
P1: 2 sets: 1 min bottom of squat 10 curly jeffs 10 scap pull ups P2: For time: 20/15 cal row 12/8 cal bike 50 walking lunges 25 toes to bar 800m run 25 toes to bar 50 walking lunges 12/8 cal bike 20/15 cal row P3: 5x max bar dips 1 min ghd paddling Rest 60 sec

6am Class Now Added. Mon, Wed & Fri

September 17, 2017
Those wanting to hit it real early now can. 6am CrossFit classes now going on Monday, Wednesday and Fridays. Monday Sept 18th P1: 2 min row/bike or ski 20 overhead Squats 20 lunges 20 barbell rows P2: barbell smash quads, lats and triceps lacross ball hips and chest 1 min per P3: Overhead Squats Maxes 10,8,6,4,2 you have 20 min to establish max load for each rep range. You may attempt each set as many times as yo

Friday Sept 15th

September 14, 2017
P1: 5 min bike,row, ski or run P2: 2 sets: 30 sec supinated bar hang 8 diagonal hip stretches 1 duck walk P3: 3 sets: 4 min clock 20 burpees 20 db cleans 35/20 20 db shoulder to overhead 35/20 Rest 3 min between sets P4: 4 sets 10 Sumo good mornings + max rower curls

Wednesdy September 13th`

September 13, 2017
P1: 2 rounds not for time: 400m row 1 min bottom of squat 1 min chest stretch P2: barbell smash on quads barbell smash on chest and bi P3: EMOM for 20 min: min 1: power clean + front squat min 2: power clean + jerk P4: 1 mile med ball run 20/12

Tuesday Sept 12th

September 11, 2017
P1: 2 min row or bike 3 sets: Duck walk Dead man walking German rotations P2: Tabata push ups and sit ups P3: 5x12 db bench press P4: Amrap in 12 min: 20 db snatches 35/20 10 pull ups 10/7 cal bike,row or ski  

Monday Sept 11th

September 10, 2017
P1: 400m run 20 squats 1 min couch stretch per 10 seated db press 1 min hamstring stretch per P2: 5x5 thruster P3: 4 sets: 5 Bulgarian split squats per 30 air squats -- fast and unbroken Rest 90 sec P4: 5x500m row, rest 2 min  

Friday Sept 8th

September 7, 2017
P1: 3 sets: 45 sec bar hang 20 dowel pass through 10 overhead squat with dowel P2: 15 min of 2 rep power snatch, rest as needed between sets P3: wide stance good mornings 3x 12 reps P4: For time: 50 wallballs 40 KB Swings 24/16 30 goblet squats 24/16 20 hang power snatches 95/65 25 wallballs 20 KB swings 15 goblet squats 10 hang power snatches 95/65

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