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W.O.D.

Thursday – March 6


Who’s Going for Dan Bailey’s World Record?

“DIANE”

21-15-9

Deadlifts (225/135)

Handstand Push Ups

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We will have SEVERAL modifications for the handstand push up.  Don’t take the day off because you want to avoid a movement.  If you feel good, let’s get this done.

For those new to Crossfit, we have several benchmark workouts that are all named after girls.  They are called the “Bitches of Crossfit”.  They aren’t friendly and they will leave wondering why you even thought of getting involved with them.  We will do most of them twice a year and they are a GREAT way to measure progress over time.  

Wednesday – March 5


Part 1:

100 Air Squats for Time

Part 2:

Every Minute on the Minute (20 Min)

Odd Minutes: Row for Calories (12/10)

Even Minutes: 12 Burpees

Part 3 (Optional):

Death By Sprints

*Example

Minute 1 – 1 Sprint Length of Gym

Minute 2 – 2 Sprints Length of Gym

Minute 3 – 3 Sprints Length of Gym

etc….until athlete cannot perform the amount of sprints in the respective minute

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All-

This WOD sucks and there is no way around it.  Trust me…I’d love to throw weights around every day with a sub-10 minute Metcon.  But a big part of Crossfit is embracing the workouts that you struggle with and/or the ones you simply don’t want to do.  We can scale the amount of rowing and burpees without a problem, I just want you to move and test yourself how long you can keep it together while sucking wind.  Don’t get inside your own head on this.  Show up, move for 20+ minutes.  That is all.  You are capable of doing this, just make the decision whether or not you are going to.

Tuesday – March 4



Ash ripping out 46 Hang Power Cleans in 2 minutes!


Part 1:

3 Minutes Max Handstand Hold

*Rest as needed

Part 2:

Strict Press

10 Rep Max (3 Sets)

*It’s OK to fail on set 3.  Go for it.  This is an important number to know.

Part 3:

10 Minute AMRAP

5 Push Press (Heaviest weight from above)

10 Pull Ups

15 Weighted Sit Ups (Plate or MB)

Monday – March 3

YEH MARLENA!

Part 1:

15-10-5-10-15

KB Swings (1.5 Pood/1 Pood)

Box Jumps (30/24)

Part 2:

Deadlift

5-5-3-3-1-1

*Increase weight after each round

*Rest no more than 2 minutes between sets

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All…a quick note on deadlifts.  These are going to be heavy, and I only want you going after a weight that you can do with GOOD FORM.  No rounded backs today.  Use your posterior chain, dig those feet in and push in to the ground as hard as you can to initiate the movement.  

Saturday – March 1

FREE TRIAL CLASS AT 9 AND 10 AM!!  Open to the public!

Your workout will be announced at the start of the class.

WOD for Members (8 AM, 11AM, 12PM)

25 Pull Ups

THEN

5 Push Jerks (115/65)

10 Calorie Row

10 Push Jerks

15 Calorie Row

15 Push Jerks 

20 Calorie Row

20 Push Jerks

THEN

12-9-6-3

Front Squats

Burpees

*This is a LONG, LONG workout.  Pace yourself from the beginning.  Focus on your movements rather than your time.  


Friday – February 28

Crossfit Open 14.1!!!!

10 Minute AMRAP

30 Double Unders

15 Power Snatches (75/55)

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Ladies and Gents…This is a really cool opportunity to compete with over 200,000 people around the WORLD.  We will always allow you to scale in order to keep you safe but view this as a challenge to try something you may not be comfortable with (Looking at YOU double unders!).  Also…if your not feeling the snatches because we did 50 of them on Wednesday, Chris and I will give you a separate workout to do on your own.  

GAME ON!

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COME CHECK US OUT FOR A FREE TRIAL CLASS SATURDAY AT 9 AND 10 AM!

Thursday – February 27


Part 1:

5 Sets

1 Hang Power Clean

1 Hang Squat Clean

REST 10 SECONDS

1 Hang Power Clean

1 Hang Squat Clean

*Above is 1 Set, Rest 60-90 seconds between sets

*Athlete can add weight between sets, but it is not mandatory

Part 2:

Running Clock to 10 Minutes

2 Sprints (back and forth =1) at the top of every minute

At the 13 Minute Mark

2 Minutes of Max Reps Hang Power Cleans @60%-65% of heaviest set from Part 1

At 16 Minute Mark

2 Minute Max Reps Burpees over the Barbell

Wednesday – February 26

PART 1:

Every Minute on the Minute for 10 Minutes

5 Hang Power Snatches

PART 2:

2 Rounds for Time

15 Toes to Bar

25 Sit Ups

15 KB Swings (1.5 Pood/1 Pood)

250 M Row

*This is an all out sprint from the very beginning.

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GREAT job with the squats yesterday everyone.  Do you feel your hips are what holds you back?  Check this out.  It is a GREAT read that I think a lot of us can relate to.

Tuesday – February 25

Big Tom having a casual conversation mid-WOD.  “Is this supposed to be heavy?”

PART ONE

3 Rounds For Time (15 Minute Cap)

10 Wall Balls (20/14)

10 Box Jumps (24/20)

10 Burpees

10 Weighted Sit Ups (20/14)

PART TWO

Back Squat 5×5

*Athlete should rest no more than 2 minutes between sets

*Weight can be added between sets, but it is not mandatory

*Form and depth are MORE IMPORTANT than weight!

Monday – February 24

PART ONE

5 Rounds

:20 Handstand Hold

:10 Break

:20 Double Unders

:10 Break

PART TWO

5 Sets

3 Strict Press

5 Push Press

7 Push Jerks

10 Ring Rows

*Each set of Shoulder to Overhead should be done unbroken

*This is not timed,  but athletes should rest no more than 2 minutes between sets

*Weight can be added between sets, but that is not mandatory

PART THREE

1,000 M Row for time

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Do you have issues holding that bar in the front rack?  Watch This