default_thumb

Wods 12/19-12/25

Posted by & filed under Uncategorized.

Strength/Skill: EMOTM for 12 Minutes of: Pause Clean + Clean (work up to 80-85%) Metcon: AMRAP in 15 Minutes of: 2 People Complete the Following 2/2, 4/4, 6/6, 8/8…. Squat Cleans (155/105) Burpee Box Jumps (24/20) * 1 partner works at a time, break up reps however you need it. <strong>Tuesday, December 20th</strong> Strength/Skill: 4… Read more »

default_thumb

Wods 12/12-12/16

Posted by & filed under Uncategorized.

Strength/Skill: 2 Rep Max OHS with 2 count pause Metcon: 21-15-9 Reps of: Overhead Squats (115/75) Pull Ups 200 Meter Run <strong>Tuesday, December 13th</strong> Strength/Skill: Push Press 4×5 Back Extensions 4×15 Rest 2 minutes Between Sets Metcon: AMRAP in 15 Minutes of: 7 Push Press (115/75) 7 Burpee Box Jumps (24/20) 2 Rope Climbs <strong>Wednesday,… Read more »

default_thumb

WODs 12/5-12/9

Posted by & filed under Uncategorized.

Monday Strength/Skill: EMOTM for 6 Minutes of: Clean and Jerk x 3 Metcon: Revenge of the Sith EMOTM til failure 1: 1 CJ 115/75 2: 2 Box Jump overs 24/20 3: 3 CJ 115/75 4: 4 Box jump overs etc… when you fail, cut numbers in half and go until last person finishes Wednesday CrossFit… Read more »

default_thumb

Wods 11/28-12/2

Posted by & filed under Uncategorized.

Monday Clean and Jerk 2 EMOTMx6 4rds 6 PCJ 12 bar facing burpees 18 cal row/bike Tuesday Back squat 6-4-3-2 80-85-90-95% 7-10 pullups in b/w sets Partner 18 min AMRAP 1/1, 2/2, 3/3… DB Thrusters 45/25 Box jump overs 24/20 One works one rests Wednesday Deadlift 3 EMOTMx8 work up to 80%  Then 4rds 5L/5R… Read more »

default_thumb

Thanksgiving Week Schedule

Posted by & filed under Uncategorized.

Schedule for Thanksgiving Week is modified as follows: WEnesday – No 6pm class (everything else as normal) Thursday – 1 class at 09:00 (no childcare).  This will be our “Strong Like Bull” WOD in support of Mike, wear your SLB shirts if you got one! Friday – 1 class at 09:00, there WILL be childcare

default_thumb

WODs for the week of 11/14-18

Posted by & filed under Uncategorized.

Monday, November 14th Strength/Skill: Front Squat 6-4-3-2 (pause 1 count in the bottom) Metcon: 10-1 Front Rack Lunges (155/105), ball slams and true push ups Tuesday, November 15th Strength/Skill: Power Snatch + Snatch (6 Sets, working up to a heavy set) Metcon: AMRAP in 15 Minutes of: 50 Doubleunders 20 Full Snatches (95/65) 50 Doubleunders… Read more »

default_thumb

No kip November

Posted by & filed under Uncategorized.

Yup, its that time of the year again, no kip November to build some solid foundational upper body strength.  For the month of November, all pull ups, dips and handstand pushups will be done strict.  Toes to bar are fine to kip.  While yes, our goal is to make you strong, that is not my… Read more »

default_thumb

Workouts for 11/7-11

Posted by & filed under Uncategorized.

11/11 (Friday) we will only have 1 class at 09:00 Monday, November 7th Strength/Skill: 4 Sets of: 5 Sumo Deadlifts + 7 Strict Pull Ups Rest 2 minutes between sets Metcon: 3 Rounds of 1 minute at each station for max reps of: Single Arm Kettlebell Push Press (53/35) Doubleunders Weighted Box Step Ups (53/35)… Read more »

default_thumb

Wods Monday 10/31-11/4

Posted by & filed under Uncategorized.

Monday, October 31st (Happy Halloween, feel free to wear your Halloween Costumes to WOD in!) Strengh/Skill: E2MOTM for 14 Minutes of: Split Jerk x 2 Metcon: “Zombie Apocalyspe” 20 Minute AMRAP of: Teams of 2 Complete the following: 60 Front Rack Lunges (115/75) 50  Shoulder to Overhead (115/75) 40 Strict Pull Ups 30 Bar Facing… Read more »

default_thumb

A new era in programming

Posted by & filed under Uncategorized.

A new era in programming. Hello everyone, we are halfway done with our current cycle.  We are currently working on the CrossFit Total in December.  Its a great test of overall strength and will be a good benchmark to reassess, or if your new, gauge your strength levels.  We tested Front squat 3rm and deadlift 5rm.  I throw these in… Read more »