Saturday, July 26, 2014

Today's WOD:
Scheduling Reminder: We are CLOSED today! See you Monday for Normal Class Schedule.

At the beach:
A. For time:
Run 3-miles

B. For time:
Swim 500 Meters

Friday, July 25, 2014

Today's WOD:
Scheduling Reminder: In honor of the CrossFit Games, we will be CLOSED today and tomorrow (Saturday, July 26th).

At your local park, with a pull-up bar.
A. Two sets, not for time, of:
Run 400 Meters @ 70-80%
Pull-Ups x 7-10 reps

B. For time:
Run 1 Mile
60 Pull-Ups
Run 1 Mile

Thursday, July 24, 2014

Today's WOD:
A. Three sets, not for time of:
Double Unders x 30-40 reps
Strict Handstand Push-Ups x 10-12 reps
(add deficit if these are easy for you, if you don’t have them, perform L-seated DB presses)

B. In teams of two, partitioning reps however you like, only one partner working at a time, complete:
100 Burpees
100 Dumbbell Ground to Overhead
100 Box Jump Overs (24/20")

The non-working partner must be in the designated resting position in order for the reps to count torwards their total:
Burpees – Dumbbells extended overhead
Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar
Box Jump Overs – Plank from Elbows

Schedule for this week:
Friday, July 25th - CLOSED
Saturday, July 26th - CLOSED
Monday, July 28th - Normal Class Schedule

*Outdoor workouts will be provided for Friday and Saturday! No kids class until Tuesday, July 29th at 3:30pm.

Wednesday, July 23, 2014

Today's WOD:
A. Take 15 minutes to build to today’s 1-RM Jerk

B. Against a 3 minute running clock, complete:
500 Meter Row
Wall Ball Shots x Max reps
Rest 3 minutes

Repeat for a total of four sets.

Schedule for this week:
Thursday, July 24th - Normal Class Schedule
Friday, July 25th - CLOSED
Saturday, July 26th - CLOSED
Monday, July 28th - Normal Class Schedule

*Outdoor workouts will be provided for Friday and Saturday! No kids class until Tuesday, July 29th at 3:30pm.

Tuesday, July 22, 2014

Today's WOD:
A. Take 20 minutes to build to today’s 1-RM Clean

B. “Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell

Schedule for this week:
Wednesday, July 23rd - Normal Class Schedule
Thursday, July 24th - Normal Class Schedule
Friday, July 25th - CLOSED
Saturday, July 26th - CLOSED
Monday, July 28th - Normal Class Schedule

*Outdoor workouts will be provided for Friday and Saturday! No kids class until Tuesday, July 29th at 3:30pm.

Monday, July 21, 2014

Today's WOD:
A. Take 20 minutes to build to today’s 1-RM Snatch

B. Three rounds each for time of:
500 Meter Row
20 Kettlebell Swings (53/35 lbs)
20 Toes to Bar
Rest 2-minutes

Schedule for this week:
Wednesday, July 23rd - Normal Class Schedule
Thursday, July 24th - Normal Class Schedule
Friday, July 25th - CLOSED
Saturday, July 26th - CLOSED
Monday, July 28th - Normal Class Schedule

*Outdoor workouts will be provided for Friday and Saturday! No kids class until Tuesday, July 29th at 3:30pm.

Saturday, July 19, 2014

Today's WOD:
A. Two sets, not for time, of:
Scapular Wall Slides x 6-8 reps @ 3030
Quadruped Extension-Rotation x 10 each

B. In teams of 2, with only one person working,  complete for time:
Run 400 Meters (together)
100 Box Jump-Overs (24″/20″)
Run 400 Meters (together)
100 Kettlebell Swings (53/35)
Run 400 Meters (together)
100 Wall Balls (30/20)
Run 400 Meters (together)

*You may not begin until both athletes are back from the run.