Sunday, August 31, 2014

Monday 9-1-14

We are closed today for Labor Day.  Enjoy the day with your family and friends :) If you need something to do here is a little workout you can do at home.

EMOM 20 (Alternating movements each min)
10 Jumping air squats
10 burpees

Friday, August 29, 2014

Saturday 8-30-14

Hotshots 19 
  • Six rounds for time of:
  • 30 Squats
  • 19 reps Power Cleans(135#/95#)
  • 7 Strict Pull-ups
  • Run 400 meters

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.  Please visit https://hotshots19.crossfit.com/ for more information and to make a donation where 100% of the donations will be distributed to the families.
IN MEMORY OF
Jesse Steed, 36
Wade Parker, 22
Joe Thurston, 32
William Warneke, 25
John Percin, 24
Clayton Whitted, 28
Scott Norris, 28
Dustin Deford, 24
Sean Misner, 26
Garret Zuppiger, 27
Travis Carter, 31
Grant McKee, 21
Travis Turbyfill, 27
Andrew Ashcraft, 29
Kevin Woyjeck, 21
Anthony Rose, 23
Eric Marsh, 43
Christopher MacKenzie, 30
Robert Caldwell, 23

Thursday, August 28, 2014

Friday 8-29-14


For Time: 
Run 200 Meters with plate (45#/25#)
100 Air Squats 
Run 200 meters with plate
50 burpees to plate 

Tuesday, August 26, 2014

Wednesday 8-27-14


12 min to establish a 1RM Press

Then...

"Mary"
AMRAP 20 Min
5 HSPU's
10 Pistols
15 Pull ups

Monday, August 25, 2014

Tuesday 8-26-14


15 min to establish a 1RM Back Squat

Then...

AMRAP 8 Min
6 FS (135#/95#)
1 Rope climb

Sunday, August 24, 2014

Monday 8-25-14

Today is the re-test for the last 8 weeks of work! Hope you guys wrote down your scores, times, weights, and scales for the work we did 8 weeks ago today.  As we go through this week it is VERY IMPORTANT that you do each workout EXACTLY how you did it 8 weeks ago.  Going heavier then you did, or using a different band on pull ups, etc will not show you how far you've come.  So pull out those journals and look up your scores, cause it's time to demolish your old scores!

Flight Simulator (with a twist)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken DU's

In between each set of unbroken Du's do 10 wall balls (20#/14#)

Friday, August 22, 2014

Thursday, August 21, 2014

Wednesday, August 20, 2014

Thursday 8-21-14


"NICOLE"
AMRAP 20 MIN
1 Lap around the building
Max pull ups

*Your score is number of pull ups each round

Tuesday, August 19, 2014

Wednesday 8-20-14


Every 30 seconds for 10 min alternating back and forth
3 Box jumps (42"/36")
3 DL (335#/225#)

* Partner up if needed and one start on DL the other on Box jump.  Pick someone who is using same DL weight and Box Jump as you

Monday, August 18, 2014

Tuesday 8-19-14

Every 2 min for 20 min
10 med ball cleans (20#/14#)
10 wall balls 

Sunday, August 17, 2014

Friday, August 15, 2014

Saturday 8-16-14

"MURPH"
1 mile run (5 laps)
100 pull ups
200 push ups
300 air squats
1 mile run (5 laps) 

Thursday, August 14, 2014

Friday 8-15-14


Happy 11th Birthday to our Studliest member.... Izaiah!!!!!

3 Rounds
20 back rack lunges (135#/95#)
10 burpees over the bar

Then...

The rest of class to find your 1RM Box Jump










Wednesday, August 13, 2014

Monday, August 11, 2014

Sunday, August 10, 2014

Monday 8-11-14

5 rounds
1 min max cal row 
30 sec rest
1 min max KB Swings (70#/53#)
30 sec rest 
1 min max burpees to target
30 sec rest 
1 min max knees to elbow 
30 sec rest 

* start at any station and rotate through for 5 rounds. 
* score is total number of reps (use 30 sec rest to write down score) 

Friday, August 8, 2014

Saturday 8-9-14


AMRAP 7 Min
10 Burpees
10 pull ups

Rest 3 Min

AMRAP 7 min
5 burpees
5 pull ups 

Thursday, August 7, 2014

Friday 8-8-14


20-18-16-14-12-10-8-6-4-2
Alternating Dumbbell Snatch (55#/35#)
1 rope climb between each set 

Wednesday, August 6, 2014

Thursday 8-7-14


12 min to establish a 20 rep max shoulder to overhead
*you can start off with push press, move to push jerk, and finish with split jerks.... Whatever you need to do to get the most weight overhead for 20 reps!

Then....

For time
100 wall balls (20#/14#)
50 pull ups
30 HSPUS

*You may complete this workout in any way you choose.  For example 10 rounds of 10 wall balls, 5 pull ups and 3 HSPUS.  Or 5 rounds of 20 wall balls, 10 pull ups, 6 HSPUS

Tuesday, August 5, 2014

Wednesday 8-6-14


Deficit DL (standing on 45#/standing on 25#)
10-10-10

then...

AMRAP 7 MIN
2 Squat Cleans (185#/105#)
   * about 55% of your 1rm squat clean 
4 Front rack lunges
6 shoulder to overhead 

Monday, August 4, 2014

Sunday, August 3, 2014

Monday 8-4-14


How are you doing on the 100 push challenge? Did you fall off? Oh well!!! Start back up TODAY :)

10 rounds
3 Power Snatches (205#/105#)
3 OHS

Friday, August 1, 2014

Saturday 8-2-14


12 min AMRAP
3 Strict HSPUS
6 alternating pistols
9 unbroken wall balls (20#/14#)
   * if you break up the wallballs immediately perform 10 jumping airsquats