IMG_0863IMG_0862

Open WODs will be hosted Sunday mornings at 9:00am.

 

Today’s WOD:

16 min AMRAP

2..4..6..8..10…..

Dead lift 155/225

Bar over burpees

Ring dips

 

Heads Up:

Open 16.3 judging at 9 AM

Boxing class meets at 9AM

Don’t forget to save Sunday, March 27th. We will have an afternoon BBQ at the box to celebrate the closing of The Open. Please feel free to bring a side dish. We will provide drinks and sandwiches.

Open WODs will be hosted Sunday mornings at 9:00am.

 

Today’s WOD:

Partner WOD

25 minutes AMRAP (rounds and reps)

 

400m Run together (10 air squats at 200 and 400m mark)

then split evenly:

12 tire flips

30 slam balls over shoulder (30/50)

 

Heads Up:

Comp WOD meets at 8AM

Yoga class is cancelled today

EWOD meets at 10AM

Barbell class meets at 11 – Noon

Open gym meets at 10 AM – Noon

Open WODs will be hosted Fridays at 5:30pm and Sunday mornings at 9:00am.

 

Today’s WOD:

 

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

3 bar muscle-ups (scale 5 CTB)

Men use 75 lb.
Women use 55 lb.

 

Heads Up:

Open gym meets at 7AM

Babysitting is provided at 8:30AM & 9:30AM

BootCamp meets at 9:30AM

IMG_0855

 

Today’s WOD:

 

Teams of 4

20 min AMRAP:

200m Run

Sledgehammer swings

Battle Jump ropes

Turkish Get Ups 53/35

Rotate stations on the runs. Score total reps on swings, jump ropes and get ups.

 

Heads Up:

Babysitting provided at 9:30 AM

Ready for 16.3? Open WODs will be hosted Fridays at 5:30pm and Sunday mornings at 9:00am.

Today’s WOD:

EMOM 16 minutes

4 rounds of:

Minute 1: 15/12 Cal Row

Minute 2: 15 Wallballs, 20/14

Minute 3: 15 SDHP, 95/65

Minute 4: 15 Push Press, 95/65

 

Cashout/Cool down

3 Rounds of

25 Abmat Sit-Ups

25 Empty Bar Good Mornings

 

Heads Up:

Babysitting is provided at 9:30AM

Boxing Class meets at 6:30PM

9:40 AM Yoga is cancelled today. 6:15 PM Yoga is still meeting.

BootCamp class meets at 9:30AM and 6:15 PM

EWOD meets at 7:15PM

Open Gym meets at 7:15PM

IMG_0850

Today’s WOD:

 

EMOM for 7 minutes

2 Power Snatches, 50 %

-Then-

3 Rounds:

5 Ring Muscle-Ups

10 Power Snatches (115/80)

25 Box Jumps (24″/20″)

(If we don’t have MU’s – substitute 10 *strict* ring dips, assisting with a band as needed.)

 

Heads Up:

Babysitting is provided at 9:30AM

Open Gym class meets at 7:15PM

 

IMG_0847

Today’s WOD:

 

1000m Row Test

 

-Then-

 

AMRAP in 8 Minutes:

9 Burpees

7 Kettlebell Swings (53/35)

5 Goblet Squats (53/35)

 

OR – Re-Test Open 16.2!

 

Heads Up:

Open Gym meets at 7AM

Babysitting is provided at 8:30AM and 9:30AM

Boot Camp class meets at 9:30 AM & 5:15PM

Yoga at 6:15 pm

Steps to success

Open Wods will be hosted Sunday morning at 9:00am.

 

Today’s WOD:

 

5 Rounds of :40s on / :20s off:

Push Jerks (115/80)

Burpee Box Jumps (24″/20″)

Deadlifts (185/135)

Row for Calories

At each :20s of rest, rotate to the next movement.

 

Heads Up:

Comp WOD meets at 8AM

Yoga class meets at 9AM and 10:30AM (light yoga)

EWOD meets at 10AM

Open gym meets at 10 AM – Noon

 

 

Open Wods will be hosted Fridays at 5:30pm and Sunday mornings at 9:00am.

 

Today’s WOD:

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

 

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

 

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

 

CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

 

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

 

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

 

Heads Up:

Open gym meets at 7AM

Babysitting is provided at 8:30AM & 9:30AM

BootCamp meets at 9:30AM

image

“Goat Day”
On the Minute for 20:
Odd Minutes – “Goat” #1
Even Minutes – “Goat” #2

“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats.
Choose two “Goats” to work on today. Coaches will have great suggestions in class.

 Heads up:

Babysitting provided at 9:30 AM

Ready for 16.2? Open Wods will be hosted Fridays at 5:30pm and Sunday mornings at 9:00am.