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Today’s WOD:

EMOM x 21:

Min 1: 200m Run

Min 2: 20 Sit Ups

Min 3: 7 Power Snatches at 115/80 + 30 Double Unders

(Scale: 95/65)

 

Heads Up:

 

Comp WOD meets at 8AM

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

EWOD meets at 10AM

Today’s Open Gym is cancelled

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Open Wods will be hosted Fridays at 5:30pm and Sunday mornings at 9:00am. If you haven’t signed up yet for the open, make sure you do that before Sunday! For those of you who are hesitating to sign up because you’re unable to do most of the Wods RX, there is a scaled division. It’s a great way to see progress from one year to the next!

 

Today’s WOD 2016 Open 16.1:

20-Minute AMRAP of:

25 Ft. Overhead Walking Lunge, 95# / 65#

8 Bar Facing Burpees

25 Ft. Overhead Walking Lunge, 95# / 65#

8 Chest-To-Bar Pull-ups

 

(55+ 65/45, Chin over bar pull ups)

 

Heads Up:

After the Open WOD at 5:30 we’ll be heading over to McKenzies for a few recovery drinks! All are welcome.

Open gym meets at 7AM

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

BootCamp meets at 9:30AM

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Today’s WOD:

 

AMRAP 20 Min

7 Power Cleans 135/95 (Scale 95/65)

7 Bar facing burpees

200 Meter Run

 

Heads Up:

Babysitting is provided at 9:30AM

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Today’s WOD:

 

3-Position Snatch – Build to a Heavy

Position 1 – Pockets

Position 2 – Knees

Position 3 – Floor

 

On the Minute for 12 min:

Minute 1 – :20s Overhead Squat Hold (45/35)

Minute 2 – 15 Abmat Sit-Ups

Minute 3 – 7 Strict Pull-Ups

 

AMRAP 6 min:

2 Alternating 1-arm KB Snatches (1/side), 53/35

2 10-meter shuttle runs

4 Alternating 1-arm KB Snatches (2/side), 53/35

4 10-meter shuttle runs

6 Alternating 1-arm KB Snatches (3/side), 53/35

6 10-meter shuttle runs…

 

Continue as high as possible in within the six minute time cap.

 

Heads Up:

Babysitting is provided at 9:30AM

Boxing Class meets at 6:30PM

Yoga meets at 9:40AM and 6:15PM

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

EWOD meets at 7:15PM

Open Gym meets at 7:15PM

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Today’s WOD:

3 Rounds:

500m Row (Run 400 if Rower taken)

12 Burpees

21 Box Jumps 24/20

 

***16 Minute Cap***

 

– Then –

 

EMOM 10 Min:

Odd – 10 Toes To Bar

Even – 5 Clean and Jerks 115/65

 

Heads Up:

Babysitting is provided at 9:30AM

Open Gym class meets at 7:15PM

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Today’s WOD:

 

AMRAP 15:

15 Deadlifts (225/155)

30 Wallballs (20/14)

60 Double-Unders

[Scale/55+ DL 185/135, WB 20/10 to 9′ target]

 

– Then –

 

Alternating “On The Minute” for (10) Minutes:

Odd Minutes – 4 Front Squats

Even Minutes – 8 Back Squats

Load the bar with 50% of your 1RM Front Squat

 

 

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

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Today’s WOD:

 

Teams of 3, AMRAP in 25 min:

100 Calorie Row, 50 Clean and Jerks (95/65)

100 Calorie Row, 50 Clean and Jerks (135/95)

100 Calorie Row 50 Clean and Jerks (155/105)

100 Calorie Row, Max Clean and Jerks (185/135)

 One athlete works at a time.

(Scale: 95/65, 115/80, 135/95, 155/105)

 

Heads up:

Comp WOD meets at 8AM

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

EWOD meets at 10AM

Open Gym from 11AM-1PM

 

 

Today’s WOD
7 Min EMOM

Squat Snatch + Paused OHS (5 Sec Pause)
Every Minute for 7 Minutes perform 1 Squat Snatch then while the bar is overhead, drop into an OHS and hold in the bottom for ful 5 seconds. Use 50% of your one rep max Snatch

-Then-

For time
* 15 * 12 * 9 * 6 * 3 *
Front Squats 155/105
Ring Dips
* = 30 Double Unders

Scale weight 135/95 or 115/75

Heads up:

Open gym meets at 7AM

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

BootCamp meets at 9:30AM

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Today we join many fellow CrossFit boxes in our community in honoring SGT. James Fordyce, USMC, from Newtown Square, PA. Sgt. James Fordyce was killed Feb. 17 2006 in a helicopter crash off the eastern coast of Africa, at the age of 22. A 2001 graduate of Marple Newtown High School, Fordyce served two tours in Iraq before joining the Combined Joint Task Force, Horn of Africa (CJTF-HOA). He was serving on a counter-terrorism force that navigated the land and waters in and around Kenya, Somalia, Sudan, Eritrea, Djibouti and Ethiopia in Africa, and Yemen on the Arabian Peninsula, in support of Operation Enduring Freedom. Fordyce was one of eight Marines and two airmen killed in the crash of two transport helicopters during a nighttime training mission off the coast of Djibouti.

 

Today’s WOD:

“Jimmy Dyce”

20min AMRAP

9-7-5

Snatch 145/85

HSPU

 

-then-

 

15-10-5

KBS 70/53

Burpees

 

-then-

 

21-15-9

Thrusters 95/65

Pull-Ups

 

Heads up:

Babysitting is provided at 9:30AM

 

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Today’s WOD:

Barbell Cycling

15 Power Cleans

15 Push Jerks

12 Power Cleans

12 Push Jerks

9 Power Cleans

9 Push Jerks

Rx – 135/95

The goal is to work on touch and go repetitions. Choose a weight that is manageable and you could do the first set of 15 power cleans can be done unbroken if needed.

 

EMOM for 20 minutes:

Alternating On the Minute

Odd Minutes – 5 Deadlifts

Even Minutes – 15 Box Jumps (24”/20”)

Start with a light load on the barbell, and build each round. Score top weight

 

Heads up:

Babysitting is provided at 9:30AM

Boxing Class meets at 6:30PM

Yoga meets at 9:40AM and 6:15PM

BootCamp class meets at 9:30AM

Tonights 6:15PM BootCamp is cancelled

EWOD meets at 7:15PM

Open Gym meets at 7:15PM