By

Kyle Hanigosky
September 22, 2019 Rest Day. Get out and enjoy your day, or sit back, relax, and watch some Football!!!
Read More
September 21, 2019 Partner WOD In teams of 2 complete the following: A. 6:00 AMRAP of: 6 Burpees to 6″ (You Go, I Go) Rest 2:00 B. 6:00 AMRAP of: 9 Pull ups (You Go, I Go) Rest 2:00 C. 6:00 AMRAP of: 12 Wall Balls (20/14) (You Go, I Go) Rest 2:00 D. 6:00...
Read More
September 20, 2019 Strength: Squat Snatch A. Snatch Warm up (using empty Barbell) 2 Rounds of: (Not for time) 3 High Hang Squat Snatch 3 Hang Squat Snatch 3 Squat Snatch 3 Snatch Balance B. Squat Snatch Cycling 2 Rounds of: 10 Squat Snatches @ 50% 8 Squat Snatches @ 60% 6 Squat Snatches @...
Read More
September 19, 2019 Metcon: 3 Rounds of: 25/20 Calorie Row 75 Double Unders then immediately into… 3 Rounds of: 20 Dumbbell Hang Snatches (50/35) (must alternate every 5 reps) 50ft Single Arm Overhead Dumbbell Lunges (50/35) 12 Lateral Burpees Over Dumbbell HAPPY BIRTHDAY to CrossFit member, Carloyn O’Leary.  Hope you have a GREAT DAY!!!
Read More
September 18, 2019 Strength: Strict Press 10 Reps @ 50% 8 Reps @ 60% 6 Reps @ 70% 4 Reps @ 80% 2 Reps @ 90% *Complete 10-12 Banded Dumbbell Pull Overs after each set.  Rest as needed before starting next set. Metcon: (For time) 600m Run 20 Muscle ups 600m Run *Ring or Bar...
Read More
September 17, 2019 Metcon: 9 – 1:00 Rounds of: 17 Air Squats Max Reps Clean & Jerks in remaining time (155/105) *Rest 1:00 between rounds. Accessory: 2-3 Rounds (Not for time) 10 Barbell Good Mornings 20 Hip Extensions 30 Hollow Rocks Happy Birthday to Owner and Coach, Kyle Hanigosky.  Have a Great Day!!!
Read More
September 16, 2019 SCHEDULE REMINDER Just a reminder there is NO 5:00am CLASS TOMORROW.  All other classes are as regularly scheduled. Strength: Deadlift + Gymnastics 3-6-9-12-15 of: Unbroken Deadlifts @ 60% of 1 Rep Max *Complete each set Unbroken.  *Complete a :30 Handstand Hold or 20ft Handstand Walk after each set.  Rest as needed before...
Read More
1 49 50 51 52 53 179