March 2018

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Rope Climbs: In 10 minutes practice rope climb technique.

B. Complete as many reps as possible in 30 minutes of:

Rope climbs and pushups

Count the number of trips up the rope and the number of pushups within the half hour.

Post reps for climbs and pushups. Ex: 38, 325 Rx

And coming tomorrow…

“A. Deadlift: 5 rep max

B. “Adrian”
7 Rounds For Time [20 Minute Time Cap]:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps (m = 20/24/30, w = 16/20/24)

Post load for deadlift and time for WOD. Ex: 405#, 15:50 L3.

MON 03.05.18 Read More »

Today’s schedule

Workout of the Day (WOD)

WORKOUT 18.2
1-2-3-4-5-6-7-8-9-10 reps
For Time:
Dumbbell squats
Bar-facing burpees *

WORKOUT 18.2a
1-rep-max clean

Time cap: 12 minutes to complete 18.2 and 18.2a

Note: If 18.2 is not completed in under 12 minutes, athletes will
not lift and will not have a score for 18.2a.

Weight for the dumbbells (m = 20/35/50’s, w = 10/20/35’s)
* Movements vary by division. Scaled and L1 = stepping burpees allowed

Post time for 18.2 and load for 18.2a. Ex: 6:52, 265# Rx.

And coming Saturday…

Partner WOD: TBA

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller

And coming Sunday…

A. Front Rack Lunges: 3 sets of 8 lunges working up to heavy set of 8.

B. 5 Rounds [15 Minute Time Cap]:
7 Pullups (C2B = Rx+)
12 1-Arm Overhead Kettlebell Lunges (24/16kg) [6 right arm then 6 left arm]
21 Double Unders

Post load for lunges and time to complete WOD: 165#, 7:28 Rx+