2019
Aug
12
August 12, 2019
CrossFit Games Individual Events Ringer 1 & 2 30-20-10 Calorie Assault Bike Toes to Rings -Rest Exactly 5 Minutes– Then, 15-10-5 Burpees Overhead Squats (135/95) –BOX NEWS– Gymnastics class tonight at 6:30 pm!!
2019
Aug
09
August 9, 2019
A. Deficit Deadlift- 5×3 Perform a set every 2 minutes. B. 3 Rounds for Time: 21 Dumbbell Lunges 15 Calorie Assault Bike 9 Deadlifts
2019
Aug
08
August 8, 2019
3 Rounds for Time: 10 Dumbbell Hang Clean and Jerk 15 Slam Balls 20 Pull Ups 25 Box Jump Overs βCORE AFTER PARTY: 3 Rounds of:50 M Suitcase Carry- Left50 M Suitcase Carry- Right30 Russian Twists
2019
Aug
07
August 7, 2019
20 Min AMRAP: Begin Each Minute with 3 Burpees, then AMRAP cardio of choice in remaining time- CARDIO OPTIONS: Row, Ski Erg, Assault Bike, Run *Score is total meters/cals of cardio chosen. –BOX NEWS– Endurance tonight at 6:30 pm!
2019
Aug
06
August 6, 2019
CrossFit Games Individual Event #1: 4 Rounds for Time: 400 M Run 3 Legless Rope Climbs 7 Squat Snatch (185/135) Level 1: 4 Rounds for Time 400 M Run 3 Rope Climbs 7 Squat Snatch (155/105) Level 2: 4 Rounds for Time: 400 M Run 6 Seated Rope Pull Ups 7 Squat Snatch *20 Min Time Cap –BOX NEWS...
2019
Aug
05
August 5, 2019
For Time: 30 Thrusters (95/65) 30 Toes to Bar 20 Thrusters (115/80) 20 Toes to Bar 10 Thrusters (135/95) 10 Toes to Bar –BOX NEWS– Gymnastics tonight at 6:30 pm!
2019
Aug
02
August 2, 2019
For Time: BUY IN- 12 Squat Snatch 27 Wall Balls27 Cal Row OR 100 Double Unders 21 Wall Balls21 Cal Row OR 80 Double Unders 15 Wall Balls 15 Cal Row OR 60 Double Unders 9 Wall Balls 9 Cal Row OR 40 Double UndersCASH OUT- 12 Squat Snatch You can pick either row or double unders today, but you must sti...
2019
Aug
01
August 1, 2019
A. 7 Min AMRAP:10 Cal Row15 Box Jumps (24/20)-Rest 5 Min-7 Min AMRAP15 Cal Row10 Box Jumps (24/20) CORE AFTER PARTY3 Rounds for quality:1 Min Plank15 GHD Sit Ups-Max Hollow Hold*Rest 90 sec b/t rounds
2019
Jul
31
July 31, 2019- Hall
“Hall” 5 Rounds for Time 3 Cleans (225/155) 200 meter Sprint 20 Kettlebell Snatches (53/35) (10 each arm) 2 minutes rest b/t rounds *Compare your previous score here. U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Afri...
2019
Jul
30
July 30, 2019- Kutschbach
“Kutschbach” 7 Rounds for Time: 11 Back Squats (185/135) 10 Push Jerk (135/95) *15 Min Time Cap Compare your previous time here. U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle wa...
2019
Jul
29
July 29, 2019- Lumberjack 20
“Lumberjack 20” For Time: 20 Deadlifts (275/185) 400 meter Run 20 Kettlebell Swings (70/53) 400 meter Run 20 Overhead Squats (115/75) 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20) 400 meter Run 20 Dumbbell Squat Cleans (45s/35s) 400 me...
2019
Jul
26
July 26, 2019
A. Find a Max Set of Unbroken Back Squats (95/65)*Note: A pause at any point during your squat counts as a break. You must continue moving for unbroken reps. B. 10 Min AMRAP: 5 Box Step Overs (24/20″, 50s/35s) 10 Walking Lunges 15 Abmat Sit Ups 20 Air Squats
2019
Jul
25
July 25, 2019- Ricky
“Ricky” 20 Min AMRAP: 10 Pull Ups 5 Kettlebell Deadlifts (70/53) 8 Push Press (135/95) U.S. Army Sergeant William “Ricky” Rudd, 27, of Madisonville, KY, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, GA, died on October 5, 2008, from wounds suffer...
2019
Jul
24
July 24, 2019- Robbins
We are joining many gyms across Utah in honoring Sgt. 1st Class Elliott J. Robbins, 31, a Green Beret medical sergeant from Ogden, Utah, who died Sunday, June 30, 2019, from non-combat related injuries in Helmand province, Afghanistan. “Robbins” 6 Rounds for Time: 400 M Run 30 Burp...
2019
Jul
23
June 23, 2019- JT
A. “JT” 21-15-9 Handstand Push Ups Ring Dips Push Ups Compare your previous time here. B. 1000 M Row Time Trial –BOX NEWS– Yoga tonight at 7:20 pm. Class schedule for July 24th will be regular scheduled classes.
2019
Jul
22
July 22, 2019- Liam
800 m Run with Plate (45/35) 100 Toes to Bar 50 Front Squats (155/105) 10 Rope Climbs 800 m Run w/ Plate NOTE: Front Squats must be from the ground. 40 min Time Cap. *You can make this a team workout if youβd like! Run together and share the plate as needed. Split the T2B and Front Squats. Each part...
2019
Jul
19
July 19, 2019- Glenn Wilkinson
“Glenn Wilkinson” 4 Rounds for Time: 10 Tuck Jumps 100 M Sprint 10 Power Cleans (135/95) 100 M Sprint Glenn E. Wilkinson, 46, of Bayport, was a New York City firefighter lieutenant in charge of Engine Company 238 in Greenpoint, Brooklyn. On Sept. 11, he had ordered his men out of the sou...
2019
Jul
18
July 18, 2019- Michael D’Auria
“Michael D’Auria” For Time: 10 Back Squats (255/170) 500 M Row 10 Back Squats 400 M Run 10 Back Squats 500 M Row 10 Back Squats 400 M Run This Firefighter Hero WOD is dedicated to Michael D’Auria, FDNY, Engine 40, who was killed on September 11, 2001. Michael D’Au...
2019
Jul
17
July 17, 2019
3 Rounds for Max Reps, 1 Min at Each Station: Toes to Bar Walking Lunges Dumbbell SnatchPush UpsWall Balls *Rest 1 Min after each Round
2019
Jul
16
July 16, 2019- Jeffrey Stark
A. Strict Press- Take 10 Minutes to work up to a heavy single strict press B. "Jeffrey Stark"Every 2 Minutes for as Long as Possible-1 Push Press1 Push Jerk1 Split Jerk20 Double Unders *Start with 50% of your 1RM Push Press on the bar, then add 10 lbs every 2 minutes until you can no longer finish i...
2019
Jul
15
July 15, 2019- John Chipura
A. “John Chipura” 2 Rounds for Time: 19 Deadlifts (225/155) 19 Bar over Burpees This Firefighter Hero WOD is dedicated to John Chipura, FDNY, Engine 219, who was killed on September 11, 2001. On Sept. 11, he arrived at Engine 219 to work the day tour and was detailed to Ladder Co. 105, w...
2019
Jul
12
July 12, 2019- Holleyman
30 Rounds for Time: 5 Wall Balls (20/14) 3 Handstand Push Ups 1 Power Clean (225/155) *30 Min Time Cap Note: You can also do this as a partner workout- alternating full rounds if you choose. Compare previous time here U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1...
2019
Jul
11
July 11, 2019- Burgess
A. “Burgess” 30 Burpees 30 Pull Ups 20 Burpees 20 Pull ups 10 Burpees 10 Pull ups B. Midline After Party: 4 Rounds of: Max Effort L-Sit Hold 15 Weighted Hip Extensions Rest 1:30 between rounds This Hero WOD is dedicated to Fusilier Jonathan Burgess, of 3 Platoon, A Company, 1st Battalion...
2019
Jul
10
July 10, 2019- James Giberson
“James Giberson” 10-9-8-7-6-5-4-3-2-1 Front Squats (185/135) 1-2-3-4-5-6-7-8-9-10 Box Jumps (30/24) *20 Minute Time Cap This Firefighter Hero WOD is dedicated to James Giberson, FDNY, Ladder 35, who was killed on September 11, 2001. The Huguenot resident observed his 20th anniversary wit...
2019
Jul
09
July 9, 2019
A. 10 Min EMOM: 3 Hang Squat Snatch- Building in Weight B. 9 Min AMRAP: 40 Double Unders 9 Hang Squat Snatch 40 Double Unders 150 M Run REMINDER: Yoga tonight at 7:20 pm!!
2019
Jul
07
July 8, 2019- Michael Kiefer
“Michael Kiefer” Every Minute on the Minute for 20 Minutes: Odd: 5 Bench Press (65% of 1RM) Evens: 8 Hand Release Push Ups This Firefighter Hero WOD from 555 Fitness is dedicated to Michael Kiefer, FDNY, Ladder 132, who was killed on September 11, 2001 during the terrorist attacks on the...
2019
Jul
05
July 5, 2019
A. 15 Minutes Pistol Squat practice- If you have these already, work up to a weighted pistol squat. B. 5 Rounds for Time: 15/12 Cal Row 15 Jumping Air Squats 15/12 Cal Bike -Rest 2 Min b/t Rounds
2019
Jul
04
July 4, 2019- SSG Atkins
HAPPY 4TH OF JULY!!! For Time with a Partner:Buy In- 800 m Kettlebell Run (run together, share kettlebell as needed) Then,50 Box Jumps (24/20)50 Wall Balls (20/14)1 Minute Hang Hold (each partner must complete)50 Kettlebell Swings (53/35)50 Slam Balls (20/14)200 M Farmer’s Carry (44s/26s- each...
2019
Jul
03
July 3, 2019- Annie on the Run
Annieβs on the Run500 meter Run50 Doubles50 Sit Up400 meter Run40 Doubles40 Sit Ups300 meter Run30 Doubles30 Sit Ups200 meter Run20 Doubles20 Sit Ups100 meter Run10 Doubles10 Sit Ups After Party:15 Minute Recovery Flow Session1 Min slow rowInchworm Across the Floor15 Recovery Pace Air SquatsSpiderma...
2019
Jul
02
July 2, 2019- Jeffrey Palazzo
“Jeffrey Palazzo” EMOM for as long as PossibleDeath by Deadlifts (60% of 1RM) Following the βDeath Byβ¦β format, start clock and do one deadlift within the first minute, two repetitions within the second minute, three deadlifts within the third minute and so on. Add one repetition every m...
2019
Jul
01
July 1, 2019- DG
A. 10 Min EMOM: 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat B. “DG” 10 Min AMRAP: 8 Toes to Bar 8 Dumbbell Thrusters (50s/35s) 12 Dumbbell Walking Lunges (50s/35s)-Compare your previous score here. U.S. Air Force Maj. Walter David Gray, 38, of Conyers, Georgia, assigned to the 13t...
2019
Jun
28
June 28, 2019
7 Min AMRAP: 16 Dumbbell Snatch 8 Single Arm Overhead Squat -Rest 2 Min- then, 7 Min AMRAP: 16 KB Clean and Press 8 Goblet Squat
2019
Jun
27
June 27, 2019
A1. 5×5 Bench Press A2. 5×3 Strict Ring Pull Up B. 2 Rounds for Time: 30 Pull Ups 60 Wall Balls 90 Abmat Sit Ups *16 Min Time Cap
2019
Jun
26
June 26, 2019
Every 4 Minutes for 5 Rounds: 20/15 Cal Assault Bike 1 Round of DT: (15 Deadlifts (155/105) 12 Hang Cleans 9 Push Jerks) 1 Legless Rope Climb
2019
Jun
25
June 25, 2019- Flight Simulator
A. 10x3 Back Squat*Perform a set every 45 seconds B.”Flight Simulator” For Time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10 Double Unders –Each set of double unders must be unbroken. If you break for any reason, that set must be started over. *12 Min Time Cap –BOX N...
2019
Jun
24
June 24, 2019
A. 10 Min EMOM: 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat B. 9 Min AMRAP: 1000/750 M Row 40 Burpees -In the remaining time, lift as many pounds as possible in a snatch. Only successful lifts can be added towards total pounds lifted. Athletes pick their own weight and reps –BOX NE...
2019
Jun
21
June 21, 2019
Partner Workout, Relay Style- 15 min AMRAP 5 Thrusters (135/95) 10 D-Ball Cleans (50/40) 50 M Sled Pull (225/155) * Partner 1 does full round while partner 2 rests, then partner 2 does full round while partner 1 rests AFTER PARTY: 100 Weighted Box Step Ups –After rep 20, 40, 60 and 80 complete...
2019
Jun
20
June 20, 2019
For Time: 35 Pistol Squats 25 Chest to Bar Pull Ups 15 Strict HSPU 50 ft Handstand Walk 15 Strict HSPU 25 Chest to Bar Pull Ups 35 Pistol Squats
2019
Jun
19
June 19, 2019
200 M Run 30 Sec Rest 200 M Run 30 Sec Rest 200 M Run 30 Sec Rest 200 M Run -3 MIN REST 400 M Run 1 Min Rest 400 M Run 1 Min Rest 400 m Run -3 MIN REST 800 M Run 90 Sec Rest 800 M Run Score is total time, including rest periods
2019
Jun
18
June 18, 2019
For Time:4/2 Ring Muscle Ups10 Box Jumps (30/24)25 Burpees4/2 Ring Muscle Ups10 Box Jumps50 Kettlebell Swings (53/35)4/2 Ring Muscle Ups10 Box Jumps25 Burpees4/2 Ring Muscle Ups –BOX NEWS– YOGA tonight at 7:20 pm!!
2019
Jun
17
June 17, 2019
15 Min AMRAP: 12 Dumbbell Push Press (50s/35s) 36 AbMat Sit Ups 12 Dumbbell Squats (50s/35s) –BOX NEWS– Gymnastics class at 6:30 pm tonight!!
2019
Jun
14
June 14, 2019
For Time: 2 Rounds of: 35 Wall Balls (20/14) 20 Box Jumps (24/20) Directly into 100 Walking Lunges Then, 2 Rounds of: 20 Box Jumps 35 Wall Balls
2019
Jun
13
June 13, 2019
“Fancy Pants” For Time: 21 Hang Power Snatch (95/65) 200 M Run 21 Overhead Squat (95/65) 200 M Run 15 Hang P. Snatch 200 M Run 15 OHS 200 M Run 9 Hang P. Snatch 200 M Run 9 OHS 200 M Run *Workout Courtesy of CompTrain
2019
Jun
12
June 12, 2019
A. 4-3-2-2-1-1 Deadlift B. For Time: 1 Minute On, 30 Sec Off until 100 burpees are completed –BOX NEWS– Endurance tonight at 6:30 pm!
2019
Jun
11
June 11, 2019
12 Min AMRAP: 5 Power Cleans (185/135) 5 Front Squats (185/135) 7 Ring Dips –After Party– 4 Rounds for Quality: 8 Barbell Z Press Rest 30 Sec 8 Toes to Rings Rest 30 Sec 8 Barbell Ab Roll-Outs Rest 30 Sec 8 False Grip Ring Swings Rest 1 Minute b/t Rounds –BOX NEWS– Yoga tonig...
2019
Jun
10
June 10, 2019
4 Rounds, Each For Time: 20/15 Cal Row 15 Pull Ups 15 Dumbbell Snatch (50/35) *Rest 2 Min b/t Rounds –BOX NEWS– Gymnastics class tonight at 6:30 PM!
2019
Jun
07
June 7, 2019
For Time: 400 M Run 40 Back Squats 40 Front Squats 40 Overhead Squats 400 M Run 40 Strict Press 40 Push Press 40 Push Jerk 400 M Run 40 Hang Power Clean 40 Hang Power Snatch 400 M Run All lifts are performed with an empty barbell. Coaches challenge today is to perform all sets unbroken!!
2019
Jun
06
June 6, 2019
A. EMOM for 10 Min Min 1- 5 Back Squats Min 2- 10 Pull Ups B. 9 Min AMRAP: 15 Wall Balls (20/14) 12 Toes to Bar 9 Box Jump Overs (24/20)
2019
Jun
05
June 5, 2019
3 Rounds For Time: 1 Rope Climbs 10 Power Snatches (135/95) 1 Rope Climbs 30 HSPU Coaches Challenge:3 Rope Climbs30 Power Snatch (135/95)3 Rope Climbs90 HSPU 25 Min Time Cap
2019
Jun
04
June 4, 2019
Every 2 Minutes for 14 Minutes, Complete: 15/12 Calorie Row 40 Double Unders (3:1) Midline After Party-3 Rounds of:8 Stiff Legged Deadlift12 Barbell Bent Over Row16 Front Rack Reverse Lunges (8 each leg)20 Weighted AbMat Sit Ups –BOX NEWS– Our NEW yoga class starts tonight at 7:20 pm! Br...
2019
Jun
03
June 3, 2019
6 Rounds for Time: 10 Unbroken Thrusters (95/65) 10 Unbroken Burpees – If reps are broken, you must start over on that set of whatever movement you are on. –20 Min Time Cap –BOX NEWS– Kid’s Class starts TODAY!! Monday/Wednesday classes begin this week!! Pre-teen class i...
2019
May
31
May 31, 2019
A. Find a 1 Rep Max Front Squat B. For Time: 50 Pistol Squats 30 Weighted Box Step Ups (50/35) 10 Front Squat @ 80% of today’s 1RM
2019
May
30
May 30, 2019
Tabata Core! Abmat Sit Ups Russian Twists Grasshoppers Hollow Rocks B. 4 Rounds for Quality: 5 Handstand Push Ups with 5 count lower 12 Barbell Bent Over Row 15 Alternating Bicep Curls- each arm Then, complete 100 Banded Pull Aparts Unbroken –BOX NEWS– Softball starts tonight!! Our game...
2019
May
29
May 29, 2019
3 Rounds for Time: 1000 M Row 15 Deadlifts (135/95) 12 Power Cleans 9 Push Jerks
2019
May
28
May 28, 2019
25 Min Flow Session: 4 Turkish Get Up (53/35) 15/12 Cal Assault Bike 20 Straight Leg Sit Ups 1 Min Double Under Practice 5 Inch Worms –OR– 25 Min AMRAP: 4 Turkish Get Up 100 Double Unders (2:1) 6 Strict Pull Ups 400 M Run –Congrats to everyone who did Murph yesterday!! We always ha...
2019
May
27
May 27, 2019 – MURPH
βMurphβ For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mikeβs favorites and heβd named it βBody Armorβ. From here on it will be referred t...
2019
May
24
May 24, 2019
5 Rounds for Time: 200 M Run 18 Kettlebell Swings (53/35) 200 M Run 36 Air Squats *Workout Courtesy of Street Parking
2019
May
23
May 23, 2019
A. Bench Press- 5×5 B. 12 Min AMRAP 1, 2, 3, 4, 5, etc. Snatch (115/75) Bar Facing Burpees –BOX NEWS– Memorial Day is on Monday, and we will be celebrating by doing our annual Memorial Murph workout at 8AM. There will be no other classes that day.
2019
May
22
May 22, 2019
For Time: Buy In- 150 M Farmers Carry (50s/35s) Then, 3 Rounds of: 15 Box Jumps (30/24″) 15 Bear Hug Lunges (50/40 Slam Ball) 15 Med Ball Cleans (20/14) Then, Cash Out- 150 M Farmers Carry –BOX NEWS– Our Kids CrossFit sign ups have been posted on the whiteboard. We’ve already...
2019
May
21
May 21, 2019- Nicole
“Nicole” 20 Min AMRAP: 400 M Run Max Rep Pull Ups *Score is total number of pull ups completed
2019
May
20
May 20, 2019
3 Rounds for Max Reps, 1 Min at each station- Sumo Deadlift High Pull (95/65) Handstand Push UpsDouble Unders Thrusters (95/65) --1 Min Rest b/t Rounds –BOX NEWS– CrossFit Kids is coming to Antietam this summer!! You can find more information here or posted at the gym! Sign ups will be p...
2019
May
17
May 17, 2019
8 Min AMRAP: 9 Devil’s Press (50/35s) 15 Burpees over DBs 21 Cal Row After Party- 50 Handstand Push Ups Use this time to work on kipping OR strict, whichever needs more work. 10 Min Time Cap
2019
May
16
May 16, 2019
CrossFit ACOG Qualifier Wod #3- 5 Rounds of: 4 Ring Muscle Ups 12 STOH (135/95) Then 5 Rounds of: 4 Ring Muscle Ups 7 STOH (185/125) *15 Min Time Cap –BOX NEWS– Softball starts the last week of May!! Get with coach Lynsey for sign ups and more information!! CrossFit Kids is coming to Ant...
2019
May
15
May 15, 2019- Kelly
“Kelly” 5 Rounds for Time: 400 M Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) Compare your previous score here. –BOX NEWS– Today is the LAST day to sign up for Battle of Antietam!! Grab a partner and get on the list!!
2019
May
14
May 14, 2019
A. Every 90 sec for 12 Min Complete: 3 Back Squats @ 75% of 1RM B. For Time: 100/75 Cal Assault Bike — BOX NEWS– Battle of Antietam WOD #3- 3 Rounds for Time: 100 M Prowler Push (65/45) 50 Synchro Wall Balls (20/14) 100 Double Unders- split any way 20 Synchro Pull Ups *20 Min Time Cap
2019
May
13
May 13, 2019
-PARTNER WOD- In teams of 2, complete: 100 Pull Ups 125 Push Ups 150 Sit Ups 150 Synchro Air Squats -20 Min Time Cap –BOX NEWS– Battle Of Antietam Wod #2: Partner 1 Will Complete- 15-10-5 Cal Assault Bike Burpee Box Jump Over (24/20) then, Partner 2 Will Complete- 5-10-15 Cal Assault Bik...
2019
May
10
May 10, 2019- John Tierny
20 Push Press + Front Squat + Thruster (45/25) 15 Push Press + Front Squat + Thruster (75/45) 10 Push Press + Front Squat + Thruster (95/65) 5 Push Press + Front Squat + Thruster (135/95) *One rep is a complex of 1 Push Press, 1 Front Squat, 1 Thruster. “This Firefighter Hero WOD is is dedicat...
2019
May
09
May 9, 2019
Rowing Ladder-Increase calories on the rower until you cannot complete the work under the 2 min time capMin 0-2- 20/14 CalsMin 2-4- 22/16 CalsMin 4-6- 24/18 CalsMin 6-8- 26/20 Calsetc. until unable to complete in 2 minutes.--BOX NEWS--Battle of Antietam Workout #1:10 Minutes on the Clock:1 Teammate...
2019
May
08
May 8, 2019
100 Double Unders (2:1) 80 Deadlifts (145/75) 60 DB Snatch (50/35) 40 Pull Ups 20 Overhead Squats (145/75)
2019
May
06
May 6, 2019
A. Take 15 Min to Find 2RM Hang Clean B. 12 Min AMRAP: Wall Balls (20/14) Each time you break, run 250 M
2019
May
03
May 3, 2019- Cindy
20 Min AMRAP: 5 Pull Ups 10 Push Ups 15 Squats Compare your previous score here. –BOX NEWS– We want to congratulate all of the USU graduates this weekend! You’ve worked hard and it’s finally paid off!! We also want to say a big farewell to Emily! She is moving to Alaska for t...
2019
May
02
May 2, 2019
For Time: 24 Deadlift (135/95) 18 Hang Clean 12 Push Press 25 Box Jumps (24/20″) 25 Toes to Bar 25 Box Jumps 12 Push Press 18 Hang Clean 24 Deadlift AFTER PARTY: Prowler Push Sprints 15 seconds on, 10 seconds off until you’ve completed 300 meters
2019
May
01
May 1, 2019
Farewell to Kylee and Tanner Sharp! π As a goodbye tribute to the Sharps, we’ve incorporated some of their favorite movements into this partner workout! With a Partner For Time 2 Rounds of: 600 M Run Together 10 Rope Climbs, alternating 800 M Row, alternating 50 Synchro Burpees 30 HSPU, altern...
2019
Apr
30
April 30, 2019
15 Min AMRAP: 10 Mix Grip DB Lunges (50s/35s) 12 Power Snatch (95/65) 14 Wall Balls (30/20) After Party: 3 Rounds of: Max set Ring Dips 12 Upright Rows with Dumbbells 45 sec barbell hold overhead with banded kbs
2019
Apr
29
April 29, 2019
4 Rounds for Time: 800 M Run 30 Sit Ups –BOX NEWS– Our in house competition, The Battle of Antietam, will be held on May 18th. It will be male-male or female-female teams, and the cost is $30. Get with Kendl for more details!!
2019
Apr
26
April 26, 2019
6 Rounds for Time: 3 Ring Muscle Ups 6 Deadlifts (225/155) 9 Bar Facing Burpees 100 M Sprint -1 Min Rest Between Rounds * You score is your slowest round today. Pick a pace that you’ll be able to maintain for all 6 rounds and push to beat your best score every round!!
2019
Apr
25
April 25, 2019
A. Take 15 Minutes to work up to a Heavy Single Push Press B. 10 Min AMRAP 1-2-3-4-5-6-7-etc Toes to Bar Clean and Jerk (135/95)
2019
Apr
24
April 24, 2019
150 M Walking Lunges 75 Air Squats 800 M Run 75 Box Jumps (24/20) 150 M Walking Lunges –BOX NEWS– Endurance class is tonight at 6:30 pm!! Come join us for some running!!
2019
Apr
23
April 23, 2019- Helen
“Helen” 3 Rounds for Time: 400 M Run 21 Kettlebell Swings (53/35) 12 Pull Ups Compare your previous time here. After Party: Spend 5 minutes working on strict pull ups. If you have strict pull ups already, use this time to work up to a heavy 1 rep. –BOX NEWS– The Battle of Ant...
2019
Apr
22
April 22, 2019
20 Min AMRAP: 32 Double Unders (3:1) 20 Foot Handstand Walk 16 Wall Balls (20/14) 300 M Row 16 Push Ups –BOX NEWS– The Battle of Antietam team competition will be held on May 18! It is a male-male or female-female team, and the cost is $30 per team!
2019
Apr
19
April 19, 2019
A. Snatch Work- 0-1:30- 3 @ 65% 1:30-3- 3 @ 70% 3-4:30- 3 @ 70% 4:30-6- 3 @ 75% 6-7:30- 3 @ 75% 7:30-9- 1 @ 80% 9-10:30- 1 @ 80% 10:30-12- 1@ 80% 12-13:30- 1 @ 85% 13:30-15- 1 @ 85% B. 400 M Run Time Trial-This should be an ALL OUT effort.Β Sprint this as fast as you possibly can.Β –BOX NEWS...
2019
Apr
18
April 18, 2019
2 Rounds for Time: 10 Front Squats (165/110) 20 Pull Ups 30 Burpees βBox Newsβ We will be having our annual Easter Egg hunt for the kiddos this Saturday at 9:30 am following the wod! Come hunt some eggs with us! Battle of Antietam, our annual in-house competition, will be held May 18, 2019. Itβs a M...
2019
Apr
17
April 17, 2019
EMOM for 20 Min Min 1: 18 DB Push Press (50s/35s) Min 2: 40 Double Unders (2:1) Min 3: 18 DB Snatch (50/35) Min 4: 150 M Run βBox Newsβ We will be having our annual Easter Egg hunt for the kiddos this Saturday at 9:30 am following the wod! Come hunt some eggs with us! Battle of Antietam, our annual...
2019
Apr
16
April 16, 2019
14 Min AMRAP: 400 M Row 20 Unbroken Wallballs (20/14) After Party: 3 Rounds for Quality 100 M Suitcase Carry- Left 10 GHD Sit Ups or PVC Pipe Sit Ups 100 M Suitcase Carry- Right 10 Reverse V-Ups on the Rower –Box News– We will be having our annual Easter Egg hunt for the kiddos this Satu...
2019
Apr
15
April 15, 2019- The Chief
Happy Birthday Brenda(Sunday)! “The Chief” 5 Rounds of: 3 Min AMRAP 3 Power Cleans (135/95) 6 Push Ups 9 Air Squats -Rest 1 Min b/t rounds Compare your previous score here. –BOX NEWS– Gymnastics class tonight at 6:30 pm, Endurance Wednesday at 6:30 pm.
2019
Apr
12
April 12, 2019
5 Rounds For Time: 1 Rope Climb 5 Clean and Jerk (135/95) 9 Handstand Push Ups 13 Toes to Bar
2019
Apr
11
April 11, 2019
A. 10 Min On The Clock Pick 1-2 gymnastics movements you’d like to work on- EMOM style! B. 16 Min AMRAP 200 M Run 16 DB Box Step Overs (50s/35s) 24 Jumping Air Squats
2019
Apr
10
April 10, 2019- Bergeron Beep Test
“Bergeron Beep Test” EMOM for as long as possible- 7 Thrusters (95/65) 7 Pull Ups 7 Burpees Level 1: 5 Thrusters (Less weight if needed) 5 Pull Ups (Ring rows, if needed) 5 Burpees Level 2: 12 Min AMRAP 7 Thrusters 7 Pull Ups 7 Burpees –BOX NEWS– Endurance class tonight at 6:...
2019
Apr
09
April 9, 2019
50-40-30-20-10 Dumbbell Deadlifts (50s/35s) Abmat Situps Double Unders (3:1) After Party 3 Rounds of: :45 max reps single leg glute bridge- Left :45 glute bridge hold :45 max reps single leg glue bridge- Right :45 glute bridge hold 1 Min Rest
2019
Apr
08
April 8, 2019
Every 5 Min for 25 Min for Max Load: 500 M Row 5 Snatch – Your goal is to lift as much as possible over the 25 snatch attempts. You only get 5 attempts per set, so it’s important to make them count! You may increase or decrease during any of these attempts. –BOX NEWS– Reminde...
2019
Apr
05
April 5, 2019
4 Rounds for Time: 21 Sumo Deadlift High Pulls (75/55) 18 Wall Balls (20/14) 15 Deficit Push Ups
2019
Apr
04
April 4, 2019
For Time: 10 Toes to Bar 500 M Row 10 Chest to Bar Pull Ups 500 M Row 10 Bar Muscle Ups -5 Min Rest- 10 Hang Power Clean (135/95) 400 M Run 10 Power Clean (135/95) 400 M Run 10 Squat Clean (135/95)
2019
Apr
03
April 3, 2019
A1. Bench Press 5×5 A2. Max effort set of strict pull ups -90 sec rest between sets B. 12 Min AMRAP: 7 Dumbbell Push Press (50s/35s) 30 Sit Ups –BOX NEWS– Join us for our new specialty endurance class tonight at 6:30 pm! We will still have our regular 6:15 wod, but this will be held...
2019
Apr
02
April 2, 2019
6 Rounds for Total Reps: 1 Min Max Assault Bike Calories 1 Min Max Slam Balls (50/40) 1 Min Max Double Unders 1 Min Rest –BOX NEWS– Our new specialty endurance class begins tomorrow at 6:30 pm! We want to congratulate every single one of you for your efforts during this year’s open...
2019
Apr
01
April 1, 2019
“19.5” Redo 33-27-21-15-9 Thrusters (95/65) Chest to Bar Pull Ups –BOX NEWS– New specialty course starts THIS WEEK! Join us for our new endurance class Wednesdays at 6:30 pm!
2019
Mar
29
March 29, 2019
A. 12 Min OTC: Every 1:30 complete a 3 Position Snatch B. 6 Min AMRAP: 12 Hang Power Snatch (85/55) 20 DB Lunges (50/35) -2 Min Rest- 6 Min AMRAP: 12 DB Lunges (50/35) 20 Hang Power Snatch (85/55) *You will have 2 separate scores for today’s wod. –BOX NEWS– Last post with the shirt...
2019
Mar
28
March 28, 2019- CrossFit Total
“CrossFit Total” 15 Minutes to find a Max Back Squat 10 Minutes to find a Max Shoulder Press 15 Minutes to find a Max Deadlift -Score is the sum of all best completed lifts –BOX NEWS– Order your new apparel here! Orders are open through Sunday so we can get them printed next...
2019
Mar
27
March 27, 2019
2 Rounds: 200 M Run 20 Burpees Right into 2 Rounds: 400 M Run 30 Air Squats Right into 1 Round: 600 M Run 20 Burpees Right into 1 Round: 800 M Run 30 Air Squats *30 Min Time Cap –BOX NEWS– Pre-order your CrossFit apparel here! We’ve had a few questions about how to order. First, it...
2019
Mar
26
March 26, 2019
10-9-8-7-6-5-4-3-2-1 Handstand Push Ups Box Jumps (24/20) 40 Double Unders after each odd set (3:1) –BOX NEWS– Order your new clothes on these forms! Orders are open until this Friday and can be paid via Venmo to Cerissa or cash/check to your coach at the gym!