Dec
17
5:15 AM05:15

Monday's WOD

Monday, December 17, 2018

Monster Monday

OVERHEAD SQUAT 3X3 @ 90% of 1rm

FRONT SQUAT 3X3 @ 90% of 1rm

BACK SQUAT 3X3 @ 90% of 1rm

WOD:

5 Rounds for Time of:
15 Thrusters 95/65 or 75/55 or 55/35
15 Pullups or Adj Bar Pullups or Ring Rows
*rest 1 Minute After Each Round
**score is total time to complete, including rest.



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Dec
14
5:15 AM05:15

Friday's WOD

Friday, December 14, 2018

Test Day

DEADLIFT

1 Rep

SUMO DEADLIFT

WOD:

181209

For Time:
50 Pullups | 75 Ring Rows or Adj Bar Pullups
75 DB Snatches (per arm = 150 Total) 50/35 or 35/25 or 25/15
100 Pushups
125 Situps
150 Air Squats

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Dec
13
5:15 AM05:15

Thursday's WOD

Thursday, December 13, 2018

Strength/Skill

CLEAN 8-8-5-3-5+

CLEAN POSITIONING

5 Reps at 1 & 2 Positions
5 Reps at Clean Highpull
5 Reps at 1, 2 & 3
5 Reps at Front Squat
5 Reps at 4 (Split Jerk)

week 8

WOD:

ELIZABETH

21-15-9 reps, for time
Clean 135 lbs/ 95 lbs
Ring Dips

Be More Awesome

MUSCLE UPS: PRACTICE

OR WORK ON:
Pullups
C2B Pullups
Transition Positions
Bar or Ring Muscle Ups

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Dec
12
5:15 AM05:15

Wednesday's WOD

Wednesday, December 12, 2018

Test Day

STRICT PRESS

1 Rep Max Strict Press

SPLIT JERK

KAREN

For time:
150 Wall-ball Shots

Be More Awesome

SUPERMAN/HOLLOW ROCKS

3 Sets of Max Reps of:
Supermans
Hollow Rocks
(record your highest score, put other sets in notes)

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Dec
11
5:15 AM05:15

Tuesday's WOD

Tuesday, December 11, 2018

Strength/Skill

SNATCH 8-8-5-3-5+

Score highest weight and reps at the end, in notes make sure to note each weight increment used

SNATCH POSITIONING

Snatch Positioning
5 Reps at 1 & 2 Positions
5 Reps at Snatch Highpull
5 Reps at 1, 2 & 3
5 Reps at Overhead Squat
5 Reps at 4 (Snatch Balance)

Week 8

WOD:

10 MINUTE MAX CALORIES

In 10 Minutes Row or Bike as many calories as you can.

Be More Awesome

REVERSE HYPER

4x15 Reverse Hyper

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Dec
7
5:15 AM05:15

Friday's WOD

Friday, December 7, 2018

Strength/Skill

SLED PUSH (METCON)

Number of Trips completed 230/180 in two minutes

WOD:

181207

5 Rounds for Time of:
30 Wallballs 20/14 or 14/10
20 Deadlift 275/185 or 185/125 or 115/75
10 Strict Pullups / 15 Kipping / 20 Adjustable Bar Pull-up or Ring Rows

View Event →
Dec
6
5:15 AM05:15

Thursday's WOD

Thursday, December 6, 2018

Yoga at 4:45pm

Strength/Skill

CLEAN 8-8-5-3-5+

CLEAN POSITIONING

5 Reps at 1 & 2 Positions
5 Reps at Clean Highpull
5 Reps at 1, 2 & 3
5 Reps at Front Squat
5 Reps at 4 (Split Jerk)

Week 7

WOD:

181206

Increasing Ladder for 15 Minutes of:
3 Hang Power Cleans
3 Front Squats
6 Hang Power Cleans
6 Front Squats
9 Hang Power Cleans
9 Front Squats
12 Hang Power Cleans
12 Front Squats
.....etc
Weights: 185/125 or 115/75 or 75/45

Be More Awesome

500M ROW

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Dec
5
5:15 AM05:15

Wednesday's WOD

Wednesday, December 5, 2018

Strength/Skill

OVERHEAD STABILITY WORK

Double DB Walk - Down to rig and back x4 50/35 or 35/25 or 25/15
Single DB Walk - Down to rig and back x4 50/35 or 35/25 or 25/15
Single DB Overhead Squat 2x10 50/35 or 35/25 or 25/15
Double DB Overhead Squat 2x10 50/35 or 35/25 or 25/15

WOD:

NATE

As many rounds as possible in 20 minutes:
2 Muscle-ups | 4 c2b pull-ups | 8 Pullups | 12 ADJ Bar Pullups
4 Handstand Push-ups | 8 HR Pushups
8 American Kettlebell Swings 70/53 or 53/35 or 35/26
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
Nate is survived by his wife, Mindi, and his infant son Parker.

Be More Awesome

3X10 TOES 2 BAR/KNEE RAISES

3x10 Toes 2 Bar/Knee Raises

View Event →
Dec
4
5:15 AM05:15

Tuesday's WOD

Tuesday, December 4, 2018

Strength/Skill

SNATCH 8-8-5-3-5+

Score highest weight and reps at the end, in notes make sure to note each weight increment used

SNATCH POSITIONING

Snatch Positioning
5 Reps at 1 & 2 Positions
5 Reps at Snatch Highpull
5 Reps at 1, 2 & 3
5 Reps at Overhead Squat
5 Reps at 4 (Snatch Balance)

Week 7

WOD:

181204

2 Rounds for Time of:
30 Cross Body Single Leg RDL (right side)
30 S20 (right side)
30 Cross Body Single Leg RDL (left side)
30 S20 (left side)

with a dumbbell 50/35 or 35/25 or 25/15

Be More Awesome

BROAD JUMP

Longest broad jump (4 attempts)

View Event →
Dec
3
5:15 AM05:15

Monster Monday

Monday, December 3, 2018

Monster Monday

BENCH PRESS 8-8-5-3-5+

ASSAULT 150

50 Burpees
30/20 Cal Assault Bike
40 Burpees
30/20 Cal Assault Bike
30 Burpees
30/20 Cal Assault Bike
20 Burpees
30/20 Cal Assault Bike
10 Burpees
30/20 Cal Assault Bike

*use a rower if bikes are all taken

REVERSE HYPER

4x15 Reverse Hyper

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Nov
30
5:15 AM05:15

Friday's WOD

Friday, November 30, 2018

Strength/Skill

75 CALORIE ROW

WOD:

181130

For Time:
75 Russian KB Swings 53/35 or 35/26 *challenge weights 70/44*
25 Box Jumps 24/20 or Step Ups
75 Wall Balls 20/14 or 14/10
10 Rope Climbs | 20 Lying Rope Climbs | 50 Ring Rows
75 Wall Balls 20/14 or 14/10
25 Box Jumps 24/20 or Step Ups
75 Russian KB Swings 53/35 or 35/26 *challenge weights 70/44*

View Event →
Nov
29
5:15 AM05:15

Thursday's WOD

Thursday, November 29, 2018

*Don’t forget YOGA has moved to 4:45pm tonight!

Strength/Skill

CLEAN 8-8-5-3-5+

CLEAN POSITIONING

5 Reps at 1 & 2 Positions
5 Reps at Clean Highpull
5 Reps at 1, 2 & 3
5 Reps at Front Squat
5 Reps at 4 (Split Jerk)

Week 6

WOD:

1/2 "MARY"

10 Minute AMRAP of:
5 Hspu | 8 Box HSPU | 12 HR Pushups
10 Pistol Squats | 20 Jumping Air Squats
15 Pullups | 20 Adjustable Bar Or Ring Rows

Be More Awesome

SUPERMAN/HOLLOW ROCKS

3 Sets of Max Reps of:
Supermans
Hollow Rocks
(record your highest score, put other sets in notes)

View Event →
Nov
28
5:15 AM05:15

Wednesday's WOD

Wednesday, November 28, 2018

Strength/Skill

RING DIPS/BOX DIPS

3 sets Max Reps of Ring Dips or Box Dips

WOD:

181128

Increasing Ladder for 15 Minutes of:
2 s20 95/65 or 55/35
2 Bar Facing Burpees
4 s20 95/65 or 55/35
4 Bar Facing Burpees
6 s20 95/65 or 55/35
6 Bar Facing Burpees
8 s20 95/65 or 55/35
8 Bar Facing Burpees
.....etc

Be More Awesome

BROAD JUMP

Longest broad jump (4 attempts)

View Event →
Nov
27
5:15 AM05:15

Tuesday's WOD

Tuesday, November 27, 2018

Strength/Skill

SNATCH 8-8-5-3-5+

Score highest weight and reps at the end, in notes make sure to note each weight increment used

SNATCH POSITIONING

Snatch Positioning
5 Reps at 1 & 2 Positions
5 Reps at Snatch Highpull
5 Reps at 1, 2 & 3
5 Reps at Overhead Squat
5 Reps at 4 (Snatch Balance)

Week 6

WOD:

LINCHPIN TEST #11

For TIme:
*7 Squat Snatch 185/135 or 135/85 or 75/25
11 Muscle-ups | 14 C2B Pullups | 18 Pullups | 23 Adj Bar or RIng Rows
100 Double-unders | 200 Single Unders
11 Muscle-ups | 14 C2B Pullups | 18 Pullups | 23 Adj Bar or RIng Rows
7 Squat Snatch 185/135 or 135/85 or 75/25

*If snatch is caught in "power" position be sure to overhead squat it.

Be More Awesome

REVERSE HYPER

4x15 Reverse Hyper

View Event →
Nov
26
5:15 AM05:15

Monster Monday

Monday, November 26, 2018

Monster Monday

FRONT RACK LUNGE (20 REPS, 10 EACH SIDE)

Establish a 10 rep (20 total, 10 each side) maximum weight lunge.

181126

21-18-15-12-9-6-3
Dumbbell Thrusters 50/35 or 35/25 or 25/15
Toes 2 Bar | Lying Toes2 Bar or 2x Amount of Hanging Knee Raises

1/2 "CINDY"

As Many Rounds As Possible in 10 Minutes of:
5 Pull-ups
10 Push-ups
15 Squats

View Event →
Nov
23
8:00 AM08:00

Friday's WOD

Friday, November 23, 2018

PLEASE NOTE: 8am & 9am ONLY, no other classes

After Turkey Burner

FIGHT GONE BAD

Fight Gone Bad

3 or 5 Rounds for Reps:
1 Minute Wall Balls (20/14 lbs)
1 Minute Sumo Deadlift High-Pulls (75/55 lbs)
1 Minute Box Jumps (20in/24in)
1 Minute Push Press (75/55 lbs)
1 Minute Row (1 Calorie = 1 Rep)
1 Minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

View Event →
Nov
22
5:15 AM05:15

Thanksgiving Day

Thursday, November 22, 2018

THE GYM IS CLOSED!

Thanksgiving Day

4 MILE RUN

Run 4 Miles, if doing the Powell Turkey Trot, use your chip time.

-some people will be wearing vests, if you have one, wear it.

also members may park at the gym and walk downtown if needed

View Event →
Nov
21
5:15 AM05:15

Wednesday's WOD

Wednesday, November 21, 2018

Strength/Skill

SPLIT JERK 2-2-2-2-2

WOD:

181121

Buy In: 10 Muscle Ups | 15 c2b pull-ups |20 Pullups | 25 Ring Rows or Adj Bar Pullups
8 Rounds of:
60 Double Unders 
30 Wallballs 20/14 or 14/10
15 Deadlifts 225/155 or 155/105 or 105/75
Cash Out: 10 Muscle Ups | 15 c2b pull-ups |20 Pullups | 25 Ring Rows or Adj Bar Pullups

Accessory Work

CROSS BODY SINGLE LEG RDL 

4 x 20 (two sets per side)
Increase in Weight as Able

View Event →
Nov
20
5:15 AM05:15

Tuesday's WOD

Tuesday, November 20, 2018

Strength/Skill

SNATCH 8-8-5-3-5+
OR
SNATCH POSITIONING
Week 5

WOD:

Buy In: 1000m Row or 60/42 Cal Bike
3 Rounds of:
20 Overhead Squats
15 Toes 2 Bar or Lying Toes 2 Bar | 30 Hanging Knee Raises
Cash Out: Buy In: 1000m Row or 60/42 Cal Bike

Accessory Work

REVERSE HYPER

4x15 Reverse Hyper

View Event →
Nov
19
5:15 AM05:15

Monster Monday

Monday, November 19, 2018

Monster Monday

OVERHEAD SQUAT 8-8-5-3-5+

8 Reps @ 45%
8 Reps @ 55%
5 Reps @ 65%
3 Reps @ 75%
5+ Reps @ 80%

181119

Buy In: 40 HSPU or 40 Strict Box HSPU | 60 HR Pushups
5 Rounds of:
20 Alternating Lunges
10 Burpees Over the Bar Laterally
Cash Out: 20 HSPU or 20 Strict Box HSPU | 30 HR Pushups

6X15 CAL ASSAULT BIKE

6 Sets of 15 Calories on Assault Bike

View Event →
Nov
16
5:15 AM05:15

Friday's WOD

Friday, November 16, 2018

Strength/Skill

ROPE CLIMBS

WOD:

CROSSFIT GAMES OPEN 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb dumbbell and 20-in. box

Time cap: 20 minutes

CROSSFIT GAMES OPEN 17.1 SCALED

View Event →
Nov
15
5:15 AM05:15

Thursday's WOD

Thursday, November 15, 2018

Strength/Skill

CLEAN 8-8-5-3-5+

CLEAN POSITIONING

5 Reps at 1 & 2 Positions
5 Reps at Clean Highpull
5 Reps at 1, 2 & 3
5 Reps at Front Squat
5 Reps at 4 (Split Jerk)

Week 4

WOD:

181115

15 Minute AMRAP of:
50 Double Unders | 150 Single Unders
5 Cleans @ Your 1st Set of 5 From Today
12 c2b Pullups | 17 Pullups | 24 Adj Bar Pullups or Ring Rows

Be More Awesome

30 CAL ASSAULT BIKE

3 attempts of:
30 Cal Assault Bike (best score is recorded other sets in the notes)

View Event →
Nov
14
5:15 AM05:15

Wednesday's WOD

Wednesday, November 14, 2018

Strength/Skill

5 SETS MAX REPS: STRICT WEIGHTED PULLUPS

Pick a weight and try to achieve highest rep count

Suggested Guys: 35lbs, Girls: 10lbs

5 SETS: MAX TIME ECCENTRIC PULLUP

Max Time Eccentric Pullup (slow decent) time ends when you fail, make sure you do your weighted pullups/Box Pullups first!

WOD:

181114

4 Rounds for Time of:
30 Alternating DB Shoulder to Overhead (15 per side) 50/35 or 35/25 or 25/15
30 Abmat Situps
30 Alternating DB Lunges (15 per side) 50/35 or 35/25 or 25/15

Be More Awesome

CROSS BODY SINGLE LEG RDL 

4 x 20 (two sets per side)
Increase in Weight as Able

View Event →
Nov
13
5:15 AM05:15

Tuesday's WOD

Tuesday, November 13, 2018

Strength/Skill

SNATCH 8-8-5-3-5+

SNATCH POSITIONING

Week 4

WOD:

"COMPTRAIN: VIPER"

For Time:
60/42 Calorie Row
50 Box Jump Overs | Step Up & Overs 24/20
40 Toes to Bar | Lying T2B | 80 Hanging Knee Raises
30 Power Snatches 135/95 or 95/65 or 55/35

Be More Awesome

REVERSE HYPER

4x15 Reverse Hyper

View Event →
Nov
12
5:15 AM05:15

Monster Monday

Monday, November 12, 2018

Monster Monday

181112

12 Minute AMRAP of:
15 Burpees
15 DB Thrusters 50/35 or 35/25 or 25/15

FRONT SQUAT 8-8-5-3-5+

"COMPTRAIN: OPTIMUS PRIME”

7 Minute AMRAP of:
Wallballs 20/14 or 14/10
On the Minute: 7 Deadlifts 225/155 or 155/105 or 105/75
*Score is total Number of Wallballs Completed

View Event →
Nov
9
5:15 AM05:15

Friday's WOD

Friday, November 9, 2018

Strength/Skill

DEADLIFT 8-8-5-3-5+

8 @ 45%
8 @ 55%
5 @ 65%
3 @ 75%
5+ @ 80%

WOD:

NASTY GIRLS

3 rounds for time of:
50 Air Squats
7 Muscle-ups / 14 Chest To Bar Pullups / 14 Adjustable Chest to Bar Pullups
10 Hang Power Cleans 135/95 or 95/65 or 75/45

View Event →
Nov
8
5:15 AM05:15

Thursday's WOD

Thursday, November 8, 2018

Strength/Skill

CLEAN 8-8-5-3-5+

CLEAN POSITIONING

5 Reps at 1 & 2 Positions
5 Reps at Clean Highpull
5 Reps at 1, 2 & 3
5 Reps at Front Squat
5 Reps at 4 (Split Jerk)

Week 3

WOD:

181108

30 DB Box Step Overs 50/35 or 35/25 or 25/15
45 Burpees
30 DB Box Step Overs 50/35 or 35/25 or 25/15

Be More Awesome

6X15 CAL ASSAULT BIKE

6 Sets of 15 Calories on Assault Bike

View Event →
Nov
7
5:15 AM05:15

Wednesday's WOD

Wednesday, November 7, 2018

Strength/Skill

1-2-3 STRICT PRESS/PUSH PRESS/PUSH JERK COMPLEX

5 Sets of:
1 Strict Press
2 Push Press
3 Push Jerk

WOD:

181107

For Time:
100 T2B or Lying T2B | 150 Hanging Knee Raises
*perform 10 Pushups & 15 Air Squats Every Time You Break.

Be More Awesome

SUPERMAN/HOLLOW ROCKS

3 Sets of Max Reps of:
Supermans
Hollow Rocks
(record your highest score, put other sets in notes)

View Event →
Nov
6
5:15 AM05:15

Tuesday's WOD

Tuesday, November 6, 2018

Strength/Skill

SNATCH 8-8-5-3-5+

Score highest weight and reps at the end, in notes make sure to note each weight increment used

SNATCH POSITIONING

Snatch Positioning
5 Reps at 1 & 2 Positions
5 Reps at Snatch Highpull
5 Reps at 1, 2 & 3
5 Reps at Overhead Squat
5 Reps at 4 (Snatch Balance)

Week 3

WOD:

CROSSFIT GAMES OPEN 15.5

For Time:

27 Calorie Row
27 Thrusters (95#/65#)
21 Calorie Row
21 Thrusters
15 Calorie Row
15 Thrusters
9 Calorie Row
9 Thrusters

Be More Awesome

BROAD JUMP

Longest broad jump (4 attempts)

View Event →
Nov
5
5:15 AM05:15

Monster Monday

Monday, November 5, 2018

Monster Monday

BACK SQUAT 8-8-5-3-5+

8 reps @ 45%
8 reps @ 55%
5 reps @ 65%
3 reps @ 75%
5+ reps @ 80%

KELLY

Five rounds for time:
Run 400 meters
30 box jump, 24/20
30 Wall ball shots, 20/14 

35 Minute Time Cap

REVERSE HYPER

4x15 Reverse Hyper

View Event →