Saturday February 24, 2018

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Reminder of Class times today

6:30am WOD

7:45 am Yoga

9:00am Open Gym

10:00am Dr Matt Angove Nutrition

 

Warm Up

2 Rounds:
30 Single Unders or Double-Unders
15 Calorie Bike
12 Abmat Sit-Ups
9 Slow Banded Good Mornings
6 Walkouts

WOD

21 Front Squats 95/65 – 21 Burpee Box Jumps – 21/15 Calorie Assault Bike
15 Front Squats95/65 –  15 Burpee Box Jumps –  15/12 Calorie Assault Bike
9 Front Squats95/65 –  15 Burpee Box Jumps –  9/9 Calorie Assault Bike

Friday Febuary 23, 2018

 

Workout 18.1

RX

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks 50/35 ( 5 on each side then switch)
Calorie Row 14/12

Scale

Complete as many rounds as possible in 20 minutes of:
8 Knee Ups
10 dumbbell hang clean and jerks 35/20 ( 5 on each side then switch)
Calorie Row 14/12

Teenagers RX

14-15: Boys use 35-lb. dumbbell Girls use 20-lb. dumbbell

Scaled Teenagers

14-15: Boys perform hanging knee-raises, use 20-lb. dumbbell Girls perform hanging knee-raises, use 10-lb. dumbbell

Masters 55+ RX

Men use 35-lb. dumbbell Women use 20-lb. dumbbell

Scaled Masters 55+

Men perform sit-ups, use 20-lb. dumbbell Women perform sit-ups, use 10-lb. dumbbell

Warm Up (Watch video below)

The Movement Fix

10 minutes

  1. 5 Cat/Cow
  2. 5 Plank to Pull Through
  3. 5 Diagonal Band Pull Aparts
  4. 5 Superman Hollows on pull up bar
  5. 2-3 Hang Power Dumbbell C&J each arm

Thursday Febuary 22, 2018

Image result for images of the 2018 open crossfit

Tonight at 5pm 18.1 will be announced.  Any guesses what Dave Castro may have???  Watch live on Facebook

Warm Up

15 Calorie Bikeor Row
15 Empty Bar Deadlifts
12 Calorie Bike or Row
12 Empty Bar Good Mornings
9 Calorie Bike or Row
9 Empty Bar Hang Muscle Cleans

WOD

On the Minute x 16 (4 Rounds):
Minute 1 – 13/9 Calorie Row
Minute 2 – 6 Power Cleans (135/95)
Minute 3 – 40 Double-Unders
Minute 4 – 20 AbMat Sit-Ups

 

CrossFit Light 

On The Minute x 16  (4 Rounds)

Minute 1 – 13/9 Calorie Row

Minute 2 –  8 Burpess

Minute 3 – 40 Double Unders

Minute 4 – 20 Sit Ups

CrossFit Teens

17.5
10 rounds for time of:
9 thrusters, 65#
35 double under

Wednesday Febuary 21, 2018

 

Image result for images of nutrition

Just a reminder we will be having Dr Matt Angove this Saturday at 10:00am to discuss the importance of nutrition.  Please send me an email, text or let me know in person if you are planning on coming and if your bringing any guest so we can have an estimate of attendence.  Thanks 🙂

Warm Up

3 Rounds

1:30 on bike or rower slow

In a Snatch Grip with an empty barbell

5 Good Mornings

5 Back Squats

5 Elbow rotations

5 Behind the Neck Press

5 Stiff-Deadlifts

5 Overhead Squats

WOD

Power Snatch + Squat Snatch

On the Minute x 10  1 Complex

Minute 1-2 @ 60%

Minute 3-4 @65%

Minute 5-6 @70%

Minute7-8 @ 75%

Minute 9-10 @ 80%

% is of 1 RM Squat Snatch

Then

For Time

20 Burpess Box Jump Overs 24/20

30 Power Snatches 95/65

40 Overhead Squats 95/65

50/35 Cal on Bike

 

Tuesday Febuary 20, 2018

Warm Up

500m Row

3 Rounds

10 Goblet Squats

10 Strict Press

10 Burpees

WOD

7 Rounds for Time

4 Power Cleans 135/95

6 Push Jerks 135/95

8 Front Squats 135/95

150m Row  if not enough rowers 10/8 cal on Bike

Crossfit Light

4 Rounds
25/20 Calories Row
20  DB Front Squats
20 DB  Push Press

CrossFit Teens

17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 155#
55 wbs
55 cal row
55 handstand push up