Tuesday

Wod:

25 Minute Amrap

5 Pull ups

10 Push ups 

15 K.B. swings 53,35

200 M run

This is the perfect workout to work on your pull ups and push ups. if you struggle with pull ups, maybe try a smaller band if you normally use one, or work on perfecting your kipping or butterfly, take your time, its only 5. If its too easy, try weighted. 

For the push ups, try to make them perfect, its not just an upper body movement, engage your core and lower body as well. Keep your body straight and try to get full range of motion. (chest to floor and full extension)

Post wod skill work

handstand walk or hold practice

Happy new year. 2018. Classes 8,9,10 only.

 Jan 1 2018

we will be adding for 8 weeks - 2 programs for strength and aerobic conditioning in addition to normal programming  

MWF- 20 backsquats  

- start with body weight and if you complete all reps unbroken each week then add 10-20 lbs the next week.  

MWF- 3x 500 m row intervals. Rest as needed between each.  

MWF- 3x400 m run intervals. Rest as needed between each.  

Wod option 1 

murph

1 mile run

100 pull-ups

200 push-ups  

300 squats  

1 mile run

wod option 2  

holleyman  

30 rounds  

5 wallballs 20/14

3 hspu  

1 power clean 225/155

wod option 3  

kelly  

5 rounds  

400 m run

30 box jumps 24/20

30 wallballs 20/14

nutrition will be key so if you need assistance please consult with Misty and team.  

Friday- crossfit Kids coming in 2018

Friday dec 29,2017

wod: 

5 min: find heaviest 3 rep cluster

rest 1 min

5 min amrap: 

burpee over bar

rest 1 min

5 min amrap: 

10 kettle bell 53/35

10 box jumps 24/20

rest 1 min  

5 min amrap: 

400 m run  

with remaining time  

Muscleups ring or bar 

Thursday open gym 9-12

Thursday dec 28,2017

wod: 

20 min amrap

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings 53/35
60 Sit-ups
70 Burpees

sub push press  135/95  

post wod: 

5 rounds

1 legless rope climb

2x sled push 180/135

Wednesday

Dec 27,2017

20 mins to complete 

lift: 5-5-5-5-5 hang power or hang squat snatch

- start lighter working on form and increase to moderate/heavy load while maintaining perfect form  

5 rounds for time : 

10 deadlift 225/155

20 wallballs 20/14