Blog

Tuesday, April 26th 2016

Crossfit

A) 10 min EMOM: Alternate between 5 strict pullups on odd minutes and 5-10 kipping/butterfly pullups on even minutes

B) 14 minute AMRAP: 10 burpee box jumps-5 squat snatches (115/75lb)-200m run

RX-plus

A) alternate between 5 strict CTB and 10 kipping/butterfly pullups B) (135/95lb)

Metcon class

Buy in: 200 double unders. Then 10-9-8-7-6-5-4-3-2-1. Renegade row pushup-Db walking lunge-Db push press

After every round run 200m.  Then buy out: 200 double unders

Monday, April 25th 2016

Crossfit

A) Back squat 5×5 @ ~85%

B) 21-15-9

Deadlift (185/135lb)/toes to bar

Rx-Plus

B) 225/155

Metcon 

40min EMOM

1) 3-5 wall walks 2) 10 hollow rocks + 10 box jumps 3) 5 burpees + 15 air squats 4) Assault bike 10/8 calories 5) rest

Friday, April 22nd 2016

Crossfit

40 minute partner AMRAP

I-go-you-go style

Row 250 + 1 round of Cindy (5 pullups+10 pushups +15 air squats)

Rx-Plus

Row 250 + 4 CTB pull-ups + 8 HSPU + 12 alternating pistols

Metcon 

50-40-30-20-10

 Double under-Sit-up-Dumbbell box step overs.

Start with 2x length rig bear crawl. Do 2x rig bear crawl before start of every round

Thursday, April 21st 2016

ALL CLASSES

Ava Khalipa’s Birthday WOD

5 rounds for time:

Run 400m

21 Ground to Overhead (95/65lb)

*May do alone or with a partner

Ava Khalipa is the daughter of Jason Khalipa. This past year she was diagnosed with leukemia and we are doing this workout to spread awareness and support for the Khalipa family.

Wednesday, April 20th 2016

Crossfit

A) 5×5 push press @80%+, in between working sets 3 seated high box jumps

B) For time: 50 thrusters (115/75LB)

*EMOM 6 pullups, including 1st minute

*12 minute time cap

Rx-Plus

135/95lb, chest to bar pull-ups

Metcon class

@ min 0: 40 burpee box jump overs for time. @ min 7: 80 wallballs for time. @ min 15: 40 alternating db snatches for time (50/35lb) @min 22:  80 calorie row for time

Tuesday, April 19th 2016

Crossfit

A) 10 min EMOM: Alternate between 3-5 strict HSPU on odd minutes and 4-8 kipping HSPU on even minutes

 B) 5 rounds w/90 sec rest between rounds:

5 deadlifts+5 hang power cleans + front squats + 5 push jerks + 10 bar facing burpees (135/95) *Try to go unbroken

Rx-Plus

A) strict deficit HSPU and either 10 kipping HSPU or 5-10 deficit kipping HSPU

B) 155/105lb

Metcon class

@ min 0: 40 burpee box jump overs for time. @ min 7: 80 wallballs for time. @ min 15: 40 alternating db snatches for time (50/35lb) @min 22:  80 calorie row for time

Monday, April 18th 2016

Crossfit

A) Back squat 2×5 @ 80% 3×5 @ 80-85%

 B)Tabata slamball. Tabata double under. Tabata kb swing.

Rx-Plus

70/53lb american swings

Metcon class

 6 1-minute stations, 5 rounds

1) burpee broad jump 2) medball clean 3) goblet lunges 4) 10m shuttle sprints 5) db hang clean + push press 6) rest

Friday, April 15th 2016

Crossfit

8×3 mins on 2 min off alternating between A and B

A) Run 400m then AMRAP 20DU + 10 kb swings.

B) Row 500m then AMRAP 6 pullups +6 box jump overs

Metcon class

Run 1 mile-50 air squats-40 burpees-30 pullups-Run 800m-40 air squats-30 burpees-20 pullups-Run 400m-30 air squats-20 burpees-10 pullups