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 Beginning March 17 the gym will no longer be affilitated with CrossFit

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WODs 241201 - 241207

12/1-12/7 Monday Strength: Close Grip Bench Press 5 reps @ 65%,70%,75%,80%,85% WOD: For Time: 50-40-30-20-10 Double-unders 25-20-15-10-5 Push-ups 50-40-30-20-10 AbMat Sit-ups Tuesday Strength: 15 minutes to establish a 1RM Weighted Pull-up. WOD: Complete as many rounds as possible in 15 minutes: 2-4-6-8-10-12-14-16...etc. Pistols, alternating legs Hang Power Cleans (95/65) Chest To Bar Pull-ups Wednesday: Strength: Snatch 7 x 2 reps @ 80% of 1RM WOD: In 7 minutes complete as many rounds as possible of: 7 Dead-lifts @ 60% of 1 RM 7 Toes To Bar Thursday: Three Rounds For Time: Row 500 Meters 20 Russian Kettlebell Swings (70/55) 10 Strict Pull-ups Friday: Strength: Dead-Lift 3-3-3-3 @ 85% of 1 RM WOD: For Time: 12-9-6-3 rep rounds of: Push Press (115/75) Ring Dips Saturday: Five Rounds For Time: 15 Candlesticks 20 Wall Balls (men 20lb/women 14lb) Air Bike 500 Meters
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WODs 251123 - 251129

11/23-11/29 Monday 2 Rounds for time of: 30 Med Ball Cleans (20/14) 15 Dumbbell Push Press (pick weight) 15 Feet elevated Ring Rows Rest 5 min, then... 2 Rounds for time of: 30 Wall Ball Shots, 20/14 15 Burpees 15 Pull-ups (scaled: use a band) Tuesday 3 Rounds 12 Incline DB Bench Press (as heavy as possible) 24 Alternating Goblet Reverse Lunges (pick weight)) 12 Chin-ups 12 Jack Knife Sit-ups 12 Hip Extension  24 DB Cross Body Hammer Curls (12 each arm)(pick weight) 12 Triceps Push Down (55-75/30-50) Wednesday 20 minute ascending AMRAP/Rep 3-6-9-12-15-18-21… Thrusters (75/55) Pull-ups Box Jumps(24/20) Thursday For Time  15-12-9-6 Bench Press (155/105) 15-12–9-6 Power Clean (135/95) 30 Double-unders or 60 singles Friday 3 Rounds For Time Row 500 meters 30 Russian KB Swings (55/35) 20 Ring Push-ups 15 Medicine Ball Sit-ups (20/14) Saturday 20 minute AMRAP 10 Push Presses (95/65) 10 Box Step-ups (20/20) 10 Pull-ups
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WODs 251109 - 251115

11/9-11/15 Monday 3 Rounds Air Bike 15/12 Calories 3 rounds of 5 Pull-ups 10 Push-ups 15 Air Squats Tuesday 4 Rounds DB Bench Press 12 reps (Same weight on each set) Back Squat 7 reps (Same weight on each set) Shoulder Press 8 reps (Same weight on each set) KB Gorilla Rows, 12 reps Hanging Knee Raise 20 reps Rest 2 minutes between rounds Wednesday 5 Rounds For Time  Row 15/12 Calories 12 Dead-lifts 9 Hang Power Cleans 6 Jerks Men 115/Women 75 Thursday 4 Rounds 7 Power Cleans (Same weight on each round) 10R/10L Bulgarian Split Squats (weighted) 12 DB Skull Crushers 12 DB Curl To Overhead Press 12R/12L Kneeling KB Chops Rest 2 minutes between rounds Friday 7 Rounds 15 Russian KB Swings 12 Alternating KB Clean & Jerk 9 KB Goblet Squats 6 KB Crush Push-ups  3 Chest To Bar Pull-ups Rest 1 minute between rounds Men 55lbs/Women 35lbs Saturday  4 Rounds Incline DB Bench Press 12 Reps (Same weight on each round) 12 Ring Dips DB Walking Lunges, 24 steps 12 Ring Rows 24 AbMat Si...
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