Month

November 2018
December 1, 2018 In celebration of the Coffman Wedding last night, here is a fun partner wedding WOD. Partner WOD In teams of 2, complete the following: For time: (30 min cap) Get down on one knee: 100 Lunge Jumps (R+L = 1) Present the Ring: 100 Ring Rows Go to the Wedding: 1.5 mile...
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November 30, 2018 Strength: Pressing Complex 4 Push Jerks + 2 Split Jerks *Build to a heavy complex in 15 minutes. Metcon: (For time) 21 Overhead Squats (115/75) 3 Rope Climbs (15′) 15 Overhead Squats 2 Rope Climbs 9 Overhead Squats 1 Rope Climb Congratulations to Coach Stephen and CrossFit member Amber Parsley as they...
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November 29, 2018 SCHEDULE ANNOUNCEMENT: Reminder, the 9:00am Class is at 9:30am TODAY due to some scheduling issues.  Please plan accordingly. Metcon: 18 minute AMRAP 40 Double Unders (Rx+ Unbroken) 20 GHD Sit ups* 10 Power Snatch (135/95) *Scale = 30 Abmat Sit ups Accessory/Odd Object 5:00 of: Max Distance Sled Drag (75% of Bodyweight)...
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November 28, 2018 Strength: Squat Conditioning 12 minute EMOM Odd: 1 Front Squat Even: 3 Back Squats *Use 70-75% of Front Squat for both movements. Metcon: (For time) 20 to 2 of: Wall Balls (20/14) 10 to 1 of: Toes-to-Bar *Wall Balls descend by 2 reps and Toes-to-Bar descend by 1 rep. Gymnastics Class at...
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November 27, 2018 Metcon: 25-minute running clock: 0:00 – 5:00 50/40 Calorie Row AMRAP Ground to Overhead (155/115) 5:00 – 10:00 Rest 10:00 – 15:00  40/30 Calorie Row AMRAP Hang Squat Cleans (135/95) 15:00 – 20:00 Rest 20:00 – 25:00 30/20 Calorie Row AMRAP Thrusters (115/75) Accessory Conditioning: “Death by Shuttle Sprint” (50ft out, 50ft...
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November 26, 2018 SCHEDULE ANNOUNCEMENT: The Tuesday and Thursday 9:00am CrossFit Class will take place at 9:30am THIS WEEK due to some scheduling issues.  Please plan accordingly. Strength: Bench Press 5-5-5-3-3-3-1-1-1 (increase weight each set) *Complete 6-8 Strict Pull ups after each set of Bench Press. Metcon: 3 Rounds of: 1:00 Single Unders 1:00 Goblet...
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