WOD

1. Deadlift
    1-10-1-20-1-20


2.AMRAP in 15 mins of:
   30 Wall ball shots (20/14)
   300m Row

WOD

Run 10 K

WOD

Saturday Sweatfest

For time:
25 Power snatches (75,55)
25 Power cleans (75,55)
25 Deadlifts (75,55)
25 Box jumps, 20"
25 Pull-ups
750m row
400m Run
200m One-arm KB carry (53,35)

Big Kev vowing to fit into an XL T-shirt.  Let's make it happen!!

WOD

1. Clean Complex: Power clean + Hang Squat Clean + Squat Clean
    1 set @ 65% 1RM
    2 sets @ 70% 1 RM

No rest between exercises.  Short rest between sets.

2. 3 rounds of:
    60 sec L-sit
    30 Abmat Sit-ups
Accumilate 60 sec if can not hold L-sit for 60 sec staight.

"P" and Kristen

WOD

"Turkish Nightmare"
Three rounds for time of:
7 Turkish get-ups, 1 pood, Right arm
15 Burpees
7 Turkish get-ups, 1 pood, Left arm
15 Burpees

Dan

Paul

WOD

For time:
95 pound Back squat, 50 reps
5 rope ascents
115 pound back squat, 40 reps
4 rope ascents
135 pound back squat, 30 reps
3 rope ascents
155 pound back squat, 20 reps
2 rope ascents
175 pound back squat, 10reps
1 rope ascent

Post time to comments.

Kristen and Jose (aka "P")

WOD

Snatch Complex:
Power snatch + Hang Squat snatch + Squat snatch
1 complex @ 65% 1RM
1 complex @ 70% 1RM
1 complex = 3 pulls

then:

"Fran"
21-15-9 reps of:
95 pound Thruster
Pull-up

Jared

WOD

"Jack"
As many rounds as possible in 20 min of:
115 pound Push press, 10 reps
10 Kettlebell swings, 1.5 pood
10 Box jumps, 24" box

Kristen

WOD

Four rounds for time of:
Row 500m
Rest 3 min

Post times of each round to comments.

Our guest coach Zoe helping push us through "Murph".

WOD

"Murph"
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a one mile run.

Ian

WOD

"Diane"
21-15-9 reps for time of:
Deadlift, 225 pounds
Handstand Push-up

Jason

Jeff

Change in Hours!!

Please make sure to see the changes in class hours.  We have added some On-ramp  & Crossfit class times based on feedback from our members.  Remember, if there is a class time that you'd like to see please let us know.  We will try our best to accommodate you.

WOD

Four rounds for time of:
15 Toes to Bar
30 Wall Ball (20/14)
60 Double-unders

Burpees & Rows

WOD

Overhead squat
1-1-1-1-1
Front Squat
1-1-1-1-1
Back squat
1-1-1-1-1

Increase load over 15 reps

Three rounds for time of
50 Double-unders
50 Back extensions



Jeff



WOD

For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Power clean, 1/2 body weight
Burpees



Kristen




Shane & Big Kev



Happy Birthday Dan!!

Tonight we were able to wish our very own Dan a happy birthday!  He was treated to special "non-paleo" but definitely Zone brownies.  Happy Birthday Dan & Thanks for all you do!!

WOD

Weighted Pull-ups
1-1-1-1-1-1-1

then

As many rounds as possible (AMRAP) in 12 mins of:
95 pound Push press, 12 reps
10 Box jumps, 24" box

Dan

WOD

Run 5K

WOD

"Filthy Fifty"
For time:
50 Box jumps, 24" box
50 Jumping pull-ups
50 KB swings, 1 pood
Walking lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double-unders

Dave on ring rows.

Dan running with Rich.

WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Jeff working on his Push Jerks.