Saturday December 30

WOD

"Ricky"

20 min AMRAP
10 Pull-ups
5 Deadlifts 225/185
8 Push Press 135/115

Friday December 30

Warm up

Front squat
1-1-1-1

WOD
Nancy
3 rounds
400 meter run
15 Over head squats 95/65

Bonus
Fitness challenge starts Monday.

thursday December 29

Warm up

Shoulder Press
3-3-3

WOD
5 rounds for time
10 Ring dips
15 Push ups
30 Double unders.

Bonus

Wednesday December 28

Warm up

Deadlift 2-2-2-2-2
Row 500 meters
Squat Clean 1-1-1-1-1
Row 500 meters

Bonus

Tuesday December 27

Warm up

Push Jerk
3-3-3-2-2

WOD

10 min AMRAP
15 Ball Cleans
30 situps

Rest 2 mins

As many Wallballs that you can do in 5 mins.

Bonus

We hope everyone had a great Christmas.  We look forward to starting our next fitness challenge.  We will have details Friday.  On that note we have a winner for our last fitness challange,  It was Corey!!! She increased her workout by 103 reps. 

Monday dec 26

Closed today.

See ya tuesday.

Friday Dec 23

Warm up

Snatch 1-1-1-1

WOD
DIRTY THIRTY

30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders


Bonus :

Thursday December 22

Warm up


Thrusters
3-3-2-2-1-1

WOD
12-11-10-9-8-7-6-5-4-3-2-1
Push ups
Squats
Grasshopers
1 Wall Climb between each set.

Bonus

We will be closed Saturday and Monday for the Holidays. 

nice back squat Brett!!!

Wednesday December 21

Warm up

Crossfit Total.

1 rep max
Shoulder Press
Deadlift
Back Squat.

Bonus

Tuesday December 20

Warm up

Front Squat
2-2-2-2

WOD
Tabata
20 seconds of work followed by 10 seconds of rest for 8 rounds of the following exercises.

Hang Power Cleans 95/65
Push Press 95/65
Lunges
Burpees

Bonus

We will not be opened Saturday December 24th. 
Friday we will announce the winner of our first Fitness Challenge. 
More details to come for our fitness challenge in January.

Monday December 20

Warm up

Overhead Squats
3-3-3

WOD
20 Pullups
30 Kettlebell swing
40 Double Unders

Bonus

Friday December 16

Warm up

Back Squats
1-1-1-1

WOD
Surprise WOD!!!!

Come ready to sweat!!!

Bonus

Final weigh in will take place today. 

Thursday December 15

Warm up

With a continuous clock running do 1 pullup the first minute two the second and so on.

Hang Power Cleans
3-3-3-3-3

Bonus

We have a final weigh in for our 3 month fitness challenge, on Friday.
Details for our next challenge are coming. 

Wednesday December 14

Warm up

10 mins to get 3 rep Squat Snatch.


WOD

15 min AMRAP

20 Lunges
25 Wall balls
30 Sit ups

Bonus

Tuesday December 13

Warm up

Dead lifts
2-2-2

5 rounds for time
15 Sumodeadlift high pulls
15 Thrusters.

Bonus

Great Kettlebells Ladies.

Monday December 12

Warm up

Push Jerk
3-3-3-3-3


WOD
2 mins of Kettlebell swings
2 mins of burpee Boxjumps
2 min of Push Press
2 min Ball Cleans
Rest 2 mins Repeat

Bonus


Bonus
We will have our Final Weigh for our fitness challenge on Friday so eat good this week and work hard  to get a few extra pounds down.
We will start a 30 day challenge on January 1.  More details to come.

Saturday December 10

WOD

5 Rounds for time

15 Dips
15 Boxjumps
15 Lunges.

Row 500 meters of Run 400.

Created by Joy and Camie!!!!  The picture doesn't do it justice.  We have a kettlebell, 2 medicine balls, a boxjump, pullup bars, Rings and a climbing rope.  Best Crossfit gym ever.

Friday December 9

Warm up

10 mins to get 3 rep max Back Squat.

WOD
"Angie"
100 Pullups
100 Push ups
100 Sit ups
100 Squats

Bonus

Remeber you can scale this workout. 

Thursday December 8

Warm up

Power Snatch
2-2-2

WOD
100 Double Unders
20 Push Press
75 Kettlebell swings
20 Push Press
100 Double Unders

Bonus
http://www.crossfit.com/journal/library/55_07_snatch_positions.pdf

Kesli practicing Handstands.

Wednesday December 7

Warm up

Deadlifts
3-3-3-3

Push Press
2-2-2-2

Row 2k.

Bonus
http://www.youtube.com/watch?v=h6oQLMcTGTo.  Great Video on the push press.

Tuesday December 6

Warm up

Front Squats
1-1-1-1-1

WOD
12 min AMRAP

30 situps
20 Wallballs
10 boxjumps

Bonus

We have Punch Pass cards 10 visits for 25 dollars.  What a great Christmas gift.  In January they will be 45 dollars, so tell your friends.

Monday December 5

Warm up

3 sets of 3 Muscle ups

WOD
"Fran"
21-15-9
Thrusters 65/95
Pullups

Bonus
http://www.youtube.com/watch?v=dL_fYbPslKw&feature=related

Saturday December 3

WOD
"Nutts"

10 Hand stand Push ups
15 Deadlifts 250#
25 Boxjumps
50 Pullups
100 Wallballs
200 Double Unders
Run 400 Meters with 45# Plate.

This Workout can be scaled.  So come have some fun.

Friday December 2

Warm up

10 mins to get 1 rep max on Clean and Jerk.

5 rounds for time.

5 Pistols on each leg
15 Sumo deadlift High Pulls
25 Ball Cleans

Bonus

http://www.youtube.com/watch?v=oylx0Up7nG8&feature=related
Great well soon Andrea!!  Andrea had her apendix removed, so we want to wish her a speedy recovery.