For Max Reps: Tabata Sit Ups Tabata Sumo Deadlift High Pull (75/55) Tabata Push Up Tabata Jumping Lunge Tabata Calorie Row The tabata interval is 0:20 work, 0:10 rest for 8 rounds. There is no additional rest between movements. Score each movement separately.
A. Take 12 mins to establish a 1RM Overhead Squat B. Four Rounds for Time: 10 Power Snatch (115/75) 10 OHS (115/75) 50 Double Unders Box News The Open starts this week! π Talk to a coach or head over to games.crossfit.com to learn more about the Open and to get registered! Stay tuned for the winners...
Happy birthday Bianca! A. Five Rounds for Time: 20 Burpees 12 Box Step Up (20 inch box, hold one 35/26 KB) B. Core Work Three Rounds for Quality: 1 min Plank 0:30 L Sit Hold 15 V Ups Box News Everyone on the challenge – if you haven’t had your picture and measurements taken yet, come by...
A. Clean and Jerk 12 min EMOM 1 Power Clean + 1 Jerk Focus on technique. Use this time to perfect your movements. B. 10 min AMRAP 2, 4, 6, 8, 10, etc… Thruster (95/65) Chest to Bar Pull Up Box News This is the last week of our nutrition challenge! Weβll be doing pictures and measurements Frida...
Five Rounds for Time: 30 Abmat Sit Ups 200 meter Run 10 Deadlift (185/125) Box News This is the last week of our nutrition challenge! Weβll be doing pictures and measurements Friday evening between 5 and 7, but if you need to get them done earlier or at a different time, please get with Stacey, Asht...
Happy Birthday Brad and Ariana! A. 10 minutes Muscle Up drills B. 12 min AMRAP: 2 Ring Muscle Up* 10 Hang Squat Clean (95/65) 20 Calorie Row *Lots of scaling options, we’ll go over several during the drills portion and help you pick the best one for you today. Box News The Open starts next wee...
βFilthy 50β For Time: 50 box jumps (24/20) 50 jumping pull-ups 50 kettlebell swings (35) 50 walking lunge steps 50 knees to elbows 50 push press (45) 50 back extensions (or 45/35 Good Morning) 50 wall balls (20/14) 50 burpees 50 double unders (4:1 Singles) Compare previous time here Box News This is...
Happy birthday Mindi! 8:00 am WOD at the gym! We are also going snow shoeing at 9:30 am in Green Canyon. Meet at the parking lot at the base of the canyon… If you need snow shoes you can rent them from Al’s for $10/day. See you there!
A. “Grace” 30 Clean and Jerk (135/95) B. After Party! Row: 10 rounds of 0:30 on/0:30 off – try to keep your pace the same throughout all 10 intervals then for quality: 50 leg raises 50 back extension break up any way – this is not for time. Go through the full range of motion...
Four Rounds for Time: 12 Burpees 12 Chest to Bar Pull Ups 12 Back Squat (165/110) Box News This Saturday is our snow shoeing outing! We will be meeting at the parking lot at the base of green canyon at 9:30 AM. If you donβt have snow shoes, you can rent them from Alβs for $10/day! Get your name on t...
Kendl! Tell us all of the things… 3, 2, 1, GO! How long have you been doing CrossFit and how did you find out about it? 3 years. I had a friend tell me about it in Alabama, so I knew as soon as I got back to Utah I was going to find a way to join a gym.Β She put me through a workout of 5 round...
Happy Birthday Payton! A. 5 min Double Under practice *If you have double unders – practice triple unders or go for max unbroken sets of doubles B. 9 min AMRAP 3, 6, 9, 12, 15… Power Snatch (95/65) Box Jump (24/20) Level 2 = 115/75, 24/20 Level 3 = 135/95, 30/24 Box News This Saturday is...
A. 3 Rounds For Quality: 0:45 Rope Climb or Ground to Standing Rope Pull 0:45 Rest 0:45 DB Strict Press 0:45 Rest This is time to work on technique and smooth/efficient movements B. For Time: 50 Sit Ups 500 meter Row 35 Sit Ups 750 meter Row 20 Sit Ups 1000 meter Row
A. EMOM 10 3 Front Squat @ 75-80% B. 15 min AMRAP of 11.5 5 Power Clean (145/100) 10 Toes to Bar 15 Wallball (20/14)
A. Ring Dip Find max weighted Ring Dip then complete 2×2 at 80% of max *If you can’t do ring dip without a band, find your current max with the smallest band possible then take 2 attempts to find max time in a ring support hold B. Five Rounds for Time: 10 HSPU 20 Abmat Sit Ups 10 Chest to...
A. Deadlift 5-4-3-2-1 *This is NOT for time. Focus on your form and make sure each set is perfect! B. 10 min AMRAP 200 meter Row 15 Box Jump (24/20) 10 Deadlift (185/125)
A. Find today’s Push Press 1RM B. Six Rounds for Time: 3 Shoulder to Overhead (75% of A) 10 Toes to Bar 30 Double Unders (60 Singles)
βThe Chiefβ Max rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 rounds. Compare previous score here Box News – New month, new goals! Don’t forget to set a goal for February and get it up on the board. Talk to a coach about what y...
A. 10 Min EMOM: Min 1 – 5: 2 Squat Snatch (Does not need to be touch and go) Min 6 – 10: 1 Squat Snatch B. Four Rounds for Time: 12 Jumping Lunge (each leg) 25 Doubles (50 Singles) 12 OHS (95/65) 25 Doubles (50 Singles)
Happy Birthday Bob! A. 3 x 1,000 meter Row Rest 2:00 between each (Make sure your rower is set to count down) B. Not For Time: 60 Superman 60 Hollow Rock Break up reps any way Box News We are planning on going snow shoeing soon, so stay tuned for that official date. The Open is coming! Who signed up...
βCindyβ Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR βMaryβ Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups
Time to get to know Jordan!! < insert touchdown victory dance here > How long have you been doing CrossFit and how did you find out about it? A little over 4 years. I had a friend do it so I looked into it. Tell us about a typical day in the life of Jordan! I go to work, then straight to workout and...
A. Clean and Jerk 18 mins on clock: Work up to (70%x1, 75%x1, 80%x1) x 3 waves B. 9 min AMRAP: 12 Box Jump (24/20) 9 Deadlift (115/75) 6 Hang Clean (115/75)
A. Back Squat 7 x 3 @ 70-75% B. Four Rounds: 1 min max Abmat Sit Ups 30 sec Rest 1 min max Burpee 30 sec Rest 1 min max Thruster (95/65) 30 sec Rest Box News The Open! Have you registered for the Open yet?? Head over to games.crossfit.com to get registered. Why register? Well there are lots of reaso...
2 Rounds each for Time of: 15 Wallball (20/14) 15 Chest to Bar Pull Up 15 Wallball 15 Box Jump (24/20) 15 Wallball 15 Burpee 15 Wallball 15 Toes to Bar 15 Wallball 2 min Rest You’ll have 2 scores, one for each round. Don’t include the 2 min rest in your time. π
A. Work up to 75-80% of your 1RM Deadlift and complete 2 x 1 then βDianeβ For Time: 21-15-9 Deadlift (225/155) Handstand Push Up B. 5 min banded hamstring curls Compare your previous time here
A. 12 min EMOM 1 Squat Snatch + 1 Hang Squat Snatch Start around 50-55%, and build as form allows. Focus on keeping good positions throughout the complex. B. 15 min AMRAP: 25 Calorie Row 25 Abmat Sit Ups Box News Who would be interested in going snow shoeing together one Saturday morning?? Let Ceris...
Five Rounds for Time: 20 Walking Lunge (1-44/26 KB or DB held goblet style) 40 Double Unders directly into… 50 Burpee Buy Out
A. Push Press 3-3-3-3 **Perform 6-8 T2B after each set B. 15-12-9-6-3 Reps for Time: Hang Clean (135/95) Shoulder to Overhead (135/95) Jumping Air Squat Pull Up
Happy Birthday Barbara! βBellβ Three Rounds for Time: 21 Deadlift (185/125) 15 Pull Up 9 Front Squat (185/125) Compare your previous time here Optional Post WOD 50 Superman and 50 Hollow Rocks – break up reps any way Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assi...
5 Rounds for max reps: 3 mins on, 1 min off 9 Push Up 6 Hang Snatch (95/65) 3 OHS (95/65) Box News I am so proud of all of you and the work you put in everyday! Keep doing what you’re doing… cheer each other on, keep setting (and reaching! π ) your goals, stay safe, and stay motivated! T...
Happy birthday Karol! A. 5 min Double Under practice If you have doubles already either use this time to go for max unbroken sets or practice triple unders B. For Time: 1000 meter Row 25 Toes to Bar 25 Box Jump 750 meter Row 20 Toes to Bar 20 Box Jump 500 meter Row 15 Toes to Bar 15 Box Jump
Three Rounds for Time: 10 Clean and Jerk (135/95) 50 Wallball (20/14) *15 min time cap Courtesy of CrossFit.com
A. Every 1:30 for 15 mins (10 total sets) complete: 3 Back Squat + 5 Strict Pull Up (Chest to Bar if you can) B. 10 min AMRAP 10 Sumo Deadlift High Pull (95/65) 10 Lateral Burpees Box News If you are doing the challenge and didn’t have a chance to do Filthy 50 on Friday, please find a time to...
βFilthy 50β For Time: 50 box jumps (24/20) 50 jumping pull-ups 50 kettlebell swings (35) 50 walking lunge steps 50 knees to elbows 50 push press (45) 50 back extensions (or 45/35 Good Morning) 50 wall balls (20/14) 50 burpees 50 double unders (4:1 Singles) Compare your previous score here
A. Snatch Work up to heavy single for the day then complete 6 x 1 at 80% of HS B. Death by 10m Start with the round of 5 Add one 10m run each minute on the minute until you can’t complete the required number within the minute Box News For those of you doing the challenge, if you haven’t...
A. 11 min AMRAP 9 Deadlift (155/105) 13 Push Up 17 Abmat Sit Up B. 5 min banded hamstring curls Box News It’s not too late to sign up for the challenge.. talk to a coach if you want in. Winners (male and female) will split the pot and each receive a one month membership to our gym! Come talk t...
Happy Birthday Stacey T! A. 10 min Muscle Up Work There will be beginner, intermediate, and advance guides on the board! π B. 15-12-9 reps for time of: Thrusters 95/65 Pull-ups Rest 5 minutes 12-9-6 reps for time of: Thrusters 95/65 Pull-ups Rest 5 minutes 9-6-3 reps for time of: Thrusters 95/65 Pul...
Three Rounds for Time: 250 meter Row 21 Burpee 12 Power Clean (135/95) Box News Nutrition Challenge meeting is tonight at 7pm. Check out some details that have already been posted here!Β Everything else we’ll talk about tonight! We have made one change to our schedule for 2016, we will not be...
Happy Birthday Kirsten! For Time: 21-18-15-12-9-6-3 SDLHP (75/55) Push Press (75/55) OHS (75/55) Box News Reminder that we only have a 9am class today. 2016 is here!! The New Year is a natural time to think about goals and what you want to accomplish in 2016, and we want to be a part of that! Talk t...
Happy Birthday Tom Maples! Five Rounds for Time: 18 Calorie Row 15 Box Jump 12 Toes to Bar Box News We’re looking forward to starting our nutrition challenge on January 4th, and we hope you are too!! Watch for details tomorrow! π Thursday, Dec 31 β Morning Only; 5:15a, 6:15a and 9:00a Friday,...
Open Workout 13.1 17 min AMRAP 40 Burpees 30 Snatch (75/45) 30 Burpees 30 Snatch (135/75) 20 Burpees 30 Snatch (165/100) 10 Burpees AMRAP Snatch in remaining time (210/120) Box News Details on our nutrition challenge will be posted Thursday, keep an eye out! Schedule for the week: Wednesday, Dec 30...
David! Tell us all about yourself! How long have you been doing CrossFit and how did you find out about it? I have been doing Crossfit for close to 2 years now. I first heard about it on my mission in Destin, Florida. My friend told me I would love this “insane workout” place. Once I got...
A. 10 min AMRAP 15 Wallballs (20/14) 30 Double Unders (60 Singles) B. 100 Abmat Sit Ups for Time Box News We will be starting our 2016 nutrition challenge January 4th! Details coming this week! Schedule for the week: Tuesday, Dec 29 β Regular Schedule Wednesday, Dec 30 β Regular Schedule Thursday, D...
A. 10 min EMOM 1 Power Clean + 1 Split Jerk Start around 60% and build as form allows. B. Complete the following for Time: 5 Rounds of Cindy Grace [30 Clean and Jerk (135/95)] 5 Rounds of Cindy Cindy = 5 Pull Up, 10 Push Up, 15 Squat Box News We will be starting our 2016 nutrition challenge January...
The 12 Days of CrossFit Antietam Christmas! 1 Push Press (135/95) 2 Front Squat (135/95) 3 Power Clean (135/95) 4 Pistol Squat 5 Pull Up 6 Burpee 7 Wallball (20/14) 8 KBS (53/35) 9 V-ups 10 Box Jump (24/20) 11 Toes to Bar 12 One Arm KB Snatch (alternate arms) This WOD is just like the song, start wi...
A. 10 min AMRAP 3 Deadlift (205/145) 10 Push Up 30 Doubles (60 Singles) B. Tabata Plank 8 Rounds 0:20 on, 0:10 off Add a plate on your back if you can Box News We will be starting our 2016 nutrition challenge January 4th! Watch for more details on that coming soon! Schedule for the week: Wednesday,...
A. Every 90 seconds for 8 sets: 3 Back Squat + 3-5 strict chest to bar pull up B. 15 min AMRAP 250 meter Row 20 Walking Lunge 15 Abmat Sit Ups Box News Thank you all so much for helping with our sub for Santa! And a big thank you to Deena and Kristen for getting everything together! Holiday party!!...
As a Ranger, Sgt. Thomas R. MacPherson selflessly lived his life for others and distinguished himself as a member of the Armyβs premier direct action raid force and fought valiantly as he served his fellow Rangers and our great Nation. βTommy Macβ 2 Rounds for Time: 12 Burpees 12 Thruster (115/75) 1...
Happy birthday Kristen and Sam! WOD Saturday at 8am and Sunday at 10am. Just a reminder about our holiday party Tuesday the 22nd at 7pm. Get your name on the list at the gym so we know how much food we need… Hope to see you all there!
A. Clean and Jerk 10 min EMOM 1 Clean High Pull + 1 Power Clean + 1 Split Jerk Start around 60% and build as form allows B. 7 min AMRAP Hang Clean (165/110) *Each time you break perform 30 Air Squats Rest 4 minutes 7 min AMRAP Kettlebell Swings (53/35) *Each time you break perform 20 Abmat Sit Ups S...
βFight Gone Bad!β Three rounds of: Wall-ball (20/14) Sumo deadlift high-pull (75/55) Box Jump (20) Push-press (75/55) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-min...
A. Front Squat 15 min on the clock Complete 3 reps every 90 seconds at 70% of your 1RM You all know the drill, form before loading. If form is sacrificed to get to 70%, stop at a challenging load with good form. B. Eight Rounds for Time: 12 Burpees 6 Chest to Bar Pull Up (15 min time cap) Level 2 =...
Wayne Kirk! Congrats on being the Athlete of the Month! Let’s get to know Wayne a little bit better with the questions below. –How long have you been doing CrossFit and what inspired you to start? 8 years – I was tired of going to the gym and having people stare at me. It is hard t...
A. 10 min Muscle Up work (There will be progressions for beginner, intermediate, and advanced) B. 12 min AMRAP 5 Power Snatch (115/75) 10 Deadlift (115/75) 30 Double Unders (60 Singles or count your double under attempts)
A. Take 12 min to establish your 2RM Thruster See previous loading here B. Five Rounds for Time: 250 meter Row 25 Thruster (45/35) 15 Toes to Bar *Courtesy of CrossFit.com Box News A big thanks to all of you who are helping out with our sub for Santa at the gym. Just a reminder to have the gifts at...
A. 4 x 10 Front Rack Stationary Lunge (As heavy as possible) B. For Time: 25 Chest to Bar Pull Up “Annie” 25 Chest to Bar Pull Up *Annie = 50-40-30-20-10 Double Unders Sit Ups Box News This is just a reminder about our Sub for Santa we are doing as a gym. First off, a huge thank you to e...
Four Rounds for Time: 21 Wallball (20/14) 18 Power Snatch (75/55) 15 Push Up 12 Box Jump Over (24/20)
A. 12 min EMOM 1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean Try to be around 65% of your 1RM, but remember form comes first. Make sure you’re hitting good positions the whole time, if not, drop the loading and keep drilling technique. B. Three Rounds for Time: 50 Calorie Row 25 Toes...
A. Five Rounds for Time: 15 Burpees 12 Back Squat (155/105) B. Tabata Plank 8 Rounds 0:20 on/0:10 off Add a plate to your back if you can
A. Take 12 mins to establish a 1RM Push Jerk B. “JACKβ Complete as many rounds as possible in 20 minutes of: 10 Push press (115#/85#) 10 KB Swings (53#/35#) 10 Box jumps (24β³/20β³) Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Gr...
Workout 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters M 95 lb. F 65 lb Check out your previous score here Box News We are going to do a sub for Santa as a gym, and we’ve found two families to help this year! There will be a tree at the gym with tags on it with information about th...
A. 10 min EMOM 1st min: 8 – 10 Strict Ring Dips 2nd min: 40 sec Plank B. For Time: 50-40-30-20-10 KBS (53/35) 10-8-6-4-2 Power Clean (185/135)
A. Back Squat EMOM 10 min 2 reps at 75 – 80% of 1RM B. Four Rounds for Time: 10 Chest to Bar Pull up 20 Lunge (10 each leg with 1 KB held goblet style – 53/35) 30 Double Unders
Happy birthday Delene! Two Rounds For Time: 50 Sit Ups 40 Wallball (20/14) 30 Push Ups 20 Box Jump (24/20) 10 Deadlift (185/135) Box News New month, new goals! Get them up on the board and let’s crush them together!
A. 12 min to find today’s 1RM Squat Snatch B. 15 min AMRAP 20 Air Squat 10 Burpee 2 Squat Snatch (at 80% of A) Box News CrossFit Iota has released the dates of the annual Cold War competition! Click here to see more information orΒ to get registered.
A. Take 12 min to find a 1RM Front Squat for the day. Then complete 5×2 at 80% B. Four Rounds for Time: 50 Double Unders (100 Singles) 400 meter Row 30 DB/KB Snatch (15 each arm) Box News Classes today will be at 7am, 8am, and 5:15pm
Happy Thanksgiving everyone!! I hope you all have a great holiday! We will be having one class today at 8am π Box News Friday 11/27 β 7:00 AM, 8:00 AM, and 5:15 PM Saturday 11/28 β 8:00 AM Sunday 11/29 β 10:00 AM
A. 10 min Handstand Work Pick any variation, but find a challenging one! HSPU (strict or kipping), handstand hold, handstand walk, shoulder taps, wall walks, etc. B. For Time: 21-18-15-12-9-6-3 Hang Clean (95/65) Abmat Sit Ups (2x reps) Box News Schedule this week: Wednesday 11/25 β Regular Schedule...
A. Deadlift 5-4-3-2-1 You pick the weight, stay the same across all sets or load as you go. But focus on your form and don’t sacrifice form for loading B. 12 min AMRAP 12 Box Jump Overs (24/20) 9 Push Up 6 Deadlift (155/105) Box News Thanksgiving Week Schedule: Tuesday 11/24 β Regular Schedule...
A. Push Press 3 x 10 You pick the weight, but make sure all reps are push presses – no jerks 12 Pistols (6 each leg) after each set of push press B.Β “Jackie” 1,000 meter Row 50 Thruster (45) 30 Pull Ups Compare previous score here or Masters Qualifier 15.3 (20 min Cap) 2 Rounds fo...
Happy Birthday Matt Plott!! A. Flight Simulator – Wallball Style! For Time: 5-10-15-20-25-20-15-10-5 Unbroken Wallballs -Complete 25 Double Unders in between each set If you don’t complete the set of Wallballs unbroken, you must start that set over again. B. 100 Abmat Sit Ups Box News Th...
A. 12 min AMRAP 9 Deadlift (155/105) 6 Hang Clean (155/105) 3 Bar Muscle Up* *Lots of scaling options for this tomorrow (jumping bar muscle ups, chest to bar, pull up, ring rows). Work with your coach to find a challenging option for these today B. Bench Press Take 10 mins to find today’s max...
A. Snatch 8 min EMOM 2 Squat Snatch @ 60-70% (Unless form is sacrificed, then reduce loading and focus on hitting the correct positions) Right into.. 6 min EMOM 3 Snatch Grip Deadlift (Increase loading as form allows) Focus on good technique. Same set up as a snatch, deadlift the bar to the high han...
“Omar” 10 Thruster (95/65) 15 Bar-facing Burpee 20 Thruster (95/65) 25 Bar-facing Burpee 30 Thruster (95/65) 35 Bar-facing Burpee U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, d...
Happy birthday Coach Lynsey! A. Back Squat 5×3 @ 75% -complete a set of 7-10 strict pull up after each set. These don’t have to be unbroken. B. Three Rounds For Time: 500 meter Row 40 Sit Up 30 KBS (53/35)
A. 10 min EMOM 1 High Hang Squat Clean + 1 Hang Squat Clean (right above knee) + 1 Squat Clean -Pick a challenging load, or increase as you go. Focus on form and hitting each position B. 12 min AMRAP 3 Snatch (135/95) 6 Clean and Jerk (135/95) 9 Chest to Bar Pull Up 54 Double Under Courtesy of the C...
A. 7 minutes Muscle Up drills/skill work B. 10 min AMRAP 10 Deadlift (155/105) 3 Wall Walks 12 Toes to Bar
Ready to learn more about Coach Stacey… 3, 2, 1 GO! How long have you been doing CrossFit/coaching CrossFit and how were you introduced to it? I have been CrossFitting for 6 years now. Some of my friends at the gym told me about this new fitness program and thought I should try it out. After m...
Happy Birthday Junior! Thank you Veterans! Thank you to all who have served or are currently serving. Thank you so much for all you have done and continue to do. In honor of Veteran’s Day, we will be doing a hero wod – partner style! Morrison 50-40-30-20-10 Wallball (20/14) Box Jump (24/...
A. Front Squat 65% x 10 75% x 8 80% x 6 Pause at the bottom for 2 counts on the last rep of each set B. Seven Rounds for Time 7 Pull Up 7 Power Clean (95/65) 7 Thruster (95/65)
Happy Birthday Spencer W and Jackson! A. 10 min to establish 1RM Split Jerk (from a rack) Then complete 3×1 @ 85% B. The Ghost Six Rounds: 1 min Row for Calories 1 min Burpees 1 min Double Unders 1 min Rest Score each separately Compare your previous score here Box News We will be placin...
A. 12 mins to work up to 2RM Overhead Squat B. 10 min AMRAP 10 OHS (115/75) 15 Toes to Bar
Happy Birthday Trisha! A. “Diane” For Time: 21-15-9 Deadlift (225/155) Handstand Push Up B. 3 x 10 Back Extension – hold plate on back if these feel easy (up to 25 lbs). Take your time, rest as needed between sets C. 5 min banded hamstring curls
A. 12 min EMOM Min 1-8 = 2 Power Clean Min 9-12 = 1 Power Clean Load as form allows, emphasis always on good form before load B. Five Rounds for Time: 20 Wallball (20/14) 15 Kettlebell Swings (53/35) 1:00 Plank
We are ordering some sweaters, jackets, and sweat pants. This is a mock up of what they will look like after they’ve been printed. There are samples of each of the sizes at the gym so you can see if you like the fit and the colors in person.Β We’ll place the order next Monday, the 9th, s...
A. Push Press 10-8-6-4-2 You pick the weight, but emphasis is on good form! B. 20 min EMOM Alternate between: 1st min – 200 meter Row 2nd min – 10 Burpees over Rower Score is missed rounds
A. Back Squat Take 10 minutes to find your heaviest Back Squat of the day. Then every min for 5 min complete 1 rep @ 90% B. 12 min AMRAP 9 Box Jump (24/20) 7 Chest to Bar Pull Up 5 Hang Squat Clean (135/95) Box News New month, new goals! Get them up on the board, or re-establish one you’re alr...
A. 15 min EMOM Snatch + 1 OHS Level 1&2 β Build as form allows Level 3 β Start at 65-70% of your 1RM, add 5 lbs every time you make a lift, subtract 20 lbs if you miss. B. 5 Rounds for Time: 10 Pull Up 15 Wallball (20/14) 30 Double Under Box News Noon will be the last class of the day tod...
Happy Birthday Bonnie! A. 15 min AMRAP 25 Sit Ups 20 Kettlebell Swing (53/35) 15 Toes to Bar 10 OH Reverse Lunge (45/25) B. Crossover Symmetry “Recovery” Box News This Friday, October 30th, is our Halloween Throwdown/Party! Come ready to have dinner, participate in 3 events (or just to c...
A. 12 min EMOM 1 Squat Clean + 1 Front Squat + 1 Jerk Load every other minute and as form allows. B. Two Rounds For Time: 800 meter Run 15 Clean and Jerk (135/95) Box News This Friday, October 30th, is our Halloween Throwdown/Party! Come ready to have dinner, participate in 3 events (or just to chee...
βChristineβ 3 Rounds 500 meter Row 12 Deadlift (body weight) 21 Box Jump (24/20) Check your previous time HERE Box News This Friday, October 30th, is our Halloween Throwdown/Party!Β Come ready to have dinner, participate in 3 events, and have fun!Β All the details are HERE.Β Any questions?Β Call or...
A. Back Squat 5.5.5.5.5 Loading can stay the same across all 5 sets, or go up each set (maintain form!) B. 12 min AMRAP 30 Medball Clean (20/14) 15 Burpee Box News: This Friday, the 30th, is our Halloween Throwdown/Party! If you would like to participate in the throwdown there is a $15 entry fee tha...
A. Four Rounds for Time: 20 Wallball (20/14) 15 Power Clean (95/65) 400 meter Run B. Midline – Not for Time 3 Rounds: 0:30 L Sit Hold 20 Abmat Sit Up 10 Superman
A. Deadlift 10-5-3-1-1-1-3-5-10 reps This is NOT for time. Focus on good form and rest as needed between sets B. Flight Simulator 8 mins to get as far as you can into the flight simulator 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 of unbroken Double Unders You must stop after each succes...
Happy Birthday Burke H! “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups The board got erased before...
Happy Birthday Karen Bradley! A. Take 15 minutes to work up to a heavy Snatch for the day B. For Time: 21 Calorie Row 15 Burpee Box Jump Overs 9 Power Snatch at 80% of weight established in “A” 15 Burpee Box Jump Overs 21 Calorie Row
For Time: 24 Thruster (65/45) 24 Toes to Bar 400 meter Run 18Β Thruster (95/65) 18Β Toes to Bar 300 meter Run 12 Thruster (115/85) 12 Toes to Bar 200 meter Run 6 Thruster (135/95) 6 Toes to Bar 100 meter Run Box News Big shout out to Brian, Steph, Karol, Kenzy, Mackenzie, Krish, and Chris! They all co...
A. 10 min EMOM 1 Squat Clean + 1 Hang Squat Clean Increase weight as form allows. Don’t sacrifice good form for loading, perfect practice makes perfect B. 15 min AMRAP Ascending ladder 1,2,3,4… Squat Clean (115/75) HSPU 200 meter Run after even rounds Here’s a couple of scaling opt...
