Saturday, 25 March 2023

 

Conditioning:

Partner WOD*

As many rounds and reps as possible in 35-minutes of the following:

3 Weighted strict pull-ups (35/25)

5 Calories skied

7 Deficit plate push-ups (2″ deficit)*

9 Calories biked

11 Front squats (115/78)

 

For score

*Partners alternate exercises throughout rounds. Must tag between exercises.

Each hand will be on a 2″ plate, and so will the feet. ONLY the chest is allowed to touch the ground each rep.

 

 

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Tuesday, 14 March 2023

Join us this Saturday, March 18th, for a FREE drop-in! 

No fitness experience required!

Conditioning:

Partner WOD, equal work required

400m Run

40 Toes-to-bar

500m Ski

40 GHD sit-ups

1200m Bike

8 Wall walks

500m Row

4 Rope climbs (13′)

 

2 Rounds for time

(35:00 cap)

 

 

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Monday, 13 March 2023

Join us this Saturday, March 18th, for a FREE drop-in! 

No fitness experience required!

 

Conditioning:

Every minute on the minute, complete the following:

Minute 1: 12 Alternating hang kettlebell snatches (53/35)

Minute 2: 4 Strict chest-to-bar pull-ups

Minute 3: 12/10 Calories biked

Minute 4: 4 Turkish get ups (2/side)

Minute 5: 12 Single-arm kettlebell thrusters (6/side)

 

3 Rounds for quality and completion

 

Strength:

Back squat

2-4-6-8-10*

*Ascending reps AND weight

**In between sets, perform 5 seated box jumps

 

For quality and load

 

 

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Friday, 10 March 2023

Join us TODAY for a FREE drop in at any class time!

No experience needed!

 

Conditioning:

1-2-3-4-5-6-7-8-9

Front squats (185/123)

Bar-facing-burpees

 

For time

(14:00 cap)

 

…Rest until minute 18:00 on the clock and then…

 

70 Double-unders

7 Bar muscle-ups

 

3 rounds for time

(12:00 cap)

 

 

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Tuesday, 07 March 2023

Join us Friday, 10 March for a FREE drop in at any class time!

No experience needed!

 

Conditioning:

Every minute on the minute, complete the following:

Minute 1: Max calories in 45-seconds*

Minute 2: Max box jump overs (30/24) in 45-seconds

Minute 3: Max GHD sit-ups/toes to bar in 45-seconds

Minute 4: Rest

 

7 Rounds for score

*row/bike/ski/row/bike/ski/row

 

 

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Monday, 06 March 2023

Join us Friday, 10 March for a FREE drop in at any class time!

No experience needed!

Conditioning:

Option 1: Endurance

200m Run

250m Row

600m Bike

400m Run

500m Row

1200m Bike

600m Run

750m Row

1800m Bike

 

For time

(35:00 cap)

 

 

Option 2:

2023 CrossFit Games Open WOD 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:

5 Wall-walks

50 Double unders

15 Snatches (95/65)

5 Wall-walks

50 Double unders

12 Snatches (135/95)

 

If completed before the 6-minute cap, add 3-minutes and complete:

20 Strict handstand push-ups

50 Double unders

9 Snatches (185/125)

 

If completed before the 9-minute cap, add 3-minutes and complete:

20 Strict handstand push-ups

50 Double unders

6 Snatches (225/155)

 

For time (score is not completed)

 

 

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Saturday, 04 March 2023

Friends and Family, come cheer on our athletes for Open WOD 23.3 today!

Conditioning:

2023 CrossFit Games Open WOD 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:

5 Wall-walks

50 Double unders

15 Snatches (95/65)

5 Wall-walks

50 Double unders

12 Snatches (135/95)

 

If completed before the 6-minute cap, add 3-minutes and complete:

20 Strict handstand push-ups

50 Double unders

9 Snatches (185/125)

 

If completed before the 9-minute cap, add 3-minutes and complete:

20 Strict handstand push-ups

50 Double unders

6 Snatches (225/155)

 

For time (score is not completed)

 

 

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Friday, 03 March 2023

Join us today, 03 March for a FREE drop in at any class time!

No experience needed.

Don’t forget to sign-up for Saturday’s Open WOD 23.3!

Conditioning:

Option 1:

Complete as many reps as possible in 25-minutes of:

500m Row

40 Abmat sit-ups

30 Dumbbell squats (50/35)

1200m Bike

20 Double unders

10 Strict pull-ups

 

For score

 

Option 2:

2023 CrossFit Games Open WOD 23.3 Strategy and Practice

Will be explained and coached at gym

 

Option 3:

2023 CrossFit Games Open WOD 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:

5 Wall-walks

50 Double unders

15 Snatches (95/65)

5 Wall-walks

50 Double unders

12 Snatches (135/95)

 

If completed before the 6-minute cap, add 3-minutes and complete:

20 Strict handstand push-ups

50 Double unders

9 Snatches (185/125)

 

If completed before the 9-minute cap, add 3-minutes and complete:

20 Strict handstand push-ups

50 Double unders

6 Snatches (225/155)

 

For time (score is not completed)

 

 

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Tuesday, 28 February 2023

Join us this Friday, 03 March for a FREE drop in at any class time!

No experience needed.

Don’t forget to sign-up for Saturday’s Open WOD 23.3!

 

Conditioning:

20/16 Calories row/bike/ski

50-ft Handstand walk

2:00 Rest

 

5 Rounds for total time

(20:00 cap)

 

Strength:

Tempo Clean Deadlifts*

1 @ 80% 1-Rm Clean

1 @ 80%

1 @ 80%

1 @ 80%

1 @ 80%

 

For quality

*Athletes will take 10 seconds to perform a clean deadlift on the way up AND down.

 

 

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Monday, 27 February 2023

Join us this Friday, 03 March for a FREE drop in at any class time!

No experience needed.

Don’t forget to sign-up for Saturday’s Open WOD 23.3!

 

Conditioning:

Option 1:

As many rounds and reps as possible in 25 minutes of the following:

400m Run

30 Kettlebell swings (53/35)

20 Double-unders

200m Run

30′ Double dumbbell farmer carry walking lunges (50/35)

40 Single-unders

 

For score

 

Option 2:

2023 CrossFit Games Open WOD 23.2A

Complete as many rounds and reps as possible in 15 minutes of the following:

5 Burpee pull-ups*

10 Shuttle runs (25′) (1 rep=25′ out and 25′ back)

 

For score

*Add 5 burpee pull-ups each round

 

2023 CrossFit Games Open WOD 23.2B

Immediately following 23.2A, athletes will have 5 minutes to establish a

1-rep max thruster (from the floor)

 

For max load

 

 

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Saturday, 25 February 2023

Friends and family, please come cheer on the athletes TODAY at 0900!

2023 CrossFit Judges Course HERE

 

Conditioning:

2023 CrossFit Games Open WOD 23.2A

Complete as many rounds and reps as possible in 15 minutes of the following:

5 Burpee pull-ups*

10 Shuttle runs (25′) (1 rep=25′ out and 25′ back)

 

For score

*Add 5 burpee pull-ups each round

 

2023 CrossFit Games Open WOD 23.2B

Immediately following 23.2A, athletes will have 5 minutes to establish a

1-rep max thruster (from the floor)

 

For max load

 

 

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Friday, 24 February 2023

Join us today, 24 February for a FREE drop-in at any class time!

No experience needed.

Don’t forget to sign-up for Saturday’s Open WOD 23.2!

 

Conditioning:

Option 1:

As many rounds and reps as possible in 20 minutes of the following:

25/20 Calories rowed

15 Kettlebell goblet squats (53/35)

25/20 Calories skied

15 GHD sit-ups

25/20 Calories biked

 

For score

 

Option 2:

2023 CrossFit Games Open WOD 23.2 Strategy and Practice

Will be explained and coached at gym

 

Option 3:

2023 CrossFit Games Open WOD 23.2A

Complete as many rounds and reps as possible in 15 minutes of the following:

5 Burpee pull-ups*

10 Shuttle runs (25′) (1 rep=25′ out and 25′ back)

 

For score

*Add 5 burpee pull-ups each round

 

2023 CrossFit Games Open WOD 23.2B

Immediately following 23.2A, athletes will have 5 minutes to establish a

1-rep max thruster (from the floor)

 

For max load

 

 

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Wednesday, 22 February 2023

Join us this Friday, 24 February for a FREE drop in at any class time!

No experience needed.

Don’t forget to sign-up for Saturday’s Open WOD 23.2!

 

Conditioning:

Partner WOD

6 rounds* of:

12 Alternating dumbbell snatches (50/35)

4 Burpee pull-ups

 

…rest 1:00, then…

 

4 rounds of:

24 Alternating dumbbell snatches (50/35)

8 Burpee pull-ups

 

For time

 

Accessory Work:

6 Double dumbbell straddle seated press

9 Double dumbbell push press

12 Double dumbbell bench press

 

3 rounds for quality

 

 

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Tuesday, 21 February 2023

Join us this Friday, 24 February for a FREE drop in at any class time!

No experience needed

Don’t forget to sign-up for Saturday’s Open WOD 23.2!

 

Conditioning:

250m Row

25 Double-unders (must be unbroken for Rx)

25 Single-unders (must be unbroken for Rx)

 

5 Rounds for time

(13:00 cap)

 

Accessory Work:

10 Back squats @ 45-50% 1-Rm back squat

10 Dumbbell front rack good mornings at moderate weight

10 Double dumbbell box step ups at moderate weight

10 Double dumbbell seated calf raises at moderate weight

 

3 Rounds for quality

 

 

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