Testing next week
Sunday – Power Clean
Tuesday – Back Squat
Wednesday – Bench
Friday – Deadlift

Deadilft

3 x
10 Glute Ham Raise
1 lap Sled Drag Bear Crawl

Row 1000m

5 Rounds , AMRAP in 3min
SA DB Snatch + Thruster
5 Burpee Box Jump Over
5 T2B / Slam Ball
Rest

4 x
6 Strict Press
rest
10 Body Row
rest
Max Reps DU’s
rest

For Time:
40 Cals Bike
40 America KB Swings
40 Box Jumps

For time:

20 Power Clean
30 C2B Pull ups
6 Lengths Prowler Push
10 Shoulder to OH
40 Burpee
10 Shoulder
6 Lengths Prowler Push
30 HR Push Ups
20 Power Clean

April 2017

Close Stance Back Squat
10 x 2

21 – 15 – 9
Sandbag TGU
HSPU

Power Sport Athletics athlete development program starts this month on April 29th.  Click here for more details.

AMRAP in 6 Min
12 Cal Bike
12 SA DB Thruster

rest

AMRAP in 6 Min
15 Cal Row (or 200m run )
20 OH Waling Lunge

rest

AMRAP in 6 Min
9 T2B
30 DUs

Power Clean 3RM

100 RKB Swing
*5 Strict Pull Ups

3 Rounds
10 Weighted crunches  
20 MB Russian Twist
:45 Side plank

Back Squat w/Chain

4x
24 KB RDL
24 Weighed Step Ups

100 Walking Lunge

8 rounds
5 C2B
10 Box Jump
10 Power snatch
200m Run

Pause Bench Press w/pause
9 x 3

3 Rounds
400 m Row
15 Strict Press
10 Burpees
5 Bar Mu’s

“Wittman”
Seven rounds for time of:
15 American Kettlebell swing 55/35
15 Power clean 95/65
15 Box jumps

compare to September 19/16

Close Stance Back Squat
12 x 2

AMRAP in 12:
10 DB Man Makers
20 DU’s

Teams of 2, AMRAP in 24 minutes:
3 HSPU
6 Pull Ups
9 Slam Ball
12 Single Leg Squat
15 Cal Bike/Row

No rolling class tonight.

1 Power Clean + 2 Hang Power Clean

For Time:
30 Box Jumps
15 S2OH
15 T2B

20 Box Jumps
12 S2OH
12 T2B

10 Box Jumps
9 S2OH
9 T2B

1” Deficit Deadlift

Glute Ham Raise
4 x 8

4x
8 Seated Good Mornings
Seated Band Abduction

Today’s hours are 8 & 9:30am and 5:15 & 6:15pm.

AMRAP in 20min
1 Rope Climb
15 Overhead Squats
40 DUs

Bench Press + Chain
9 x 5

Close Grip Barbell Skull Crusher
4 x 12

AMRAP in 15 min:
Burpee Box Jump Overs

AMRAP in 15 min:
Wall Balls

AMRAP in 15 min:
Rowing for Cals

Happy Easter!

Wide Stance Box Squat
5 x 5

Deadlift w/ band
6 x 1

AMRAP in 7
5 SB Cleans
10 Zercher Reverse Lunge
5 Burpee

“It’s a Good Friday”

Teams of 4, with 1 person working at a time:
300 DB Hang Power Snatch or 50/35
200 Air Squats
200 Pull UPs
300 Russian KB Swings 55/35
2000m Row

Please sign in online so we can plan for set up.
Good Friday hours – 9:30 class only.
Easter Monday hours – 8 & 9:30am and 5:15 & 6:15pm

Good Friday 9:30 class only.
Easter Monday 8 & 9:30am and 5:15 & 6:15pm only.

3 Rounds, 1min on/ 1min off:
Push Presses
DU’s
Toes to Bar
Cal Bike

Rest 3 minutes between rounds.

Floor Press

For Time:
10 Laps Single Arm Farmers Carry
40 Push Ups
40 Box Jumps
40 Sit Ups
40 Burpees
40 Steps OH Walking Lunge

Close Stance Squat w/ pause

AMRAP in 10:
12 Deadlift
9 Hang Power Cleans
6 Shoulder to OH
3 Strict Pull Ups

2 Rounds:
20 HSPU
40 Cal Row or 600m Run
60 Wall Balls

Press
3 x 5

5 rounds:
10 Kettlebell C & J
3 MU’s

3 Rounds
2:00 AMRAP
6 Box Jump
6 Alt DB Power Snatch
Rest

2:00 AMRAP
6 Slam Balls
6 Slam Ball Squats
Rest

2:00 AMRAP
Row/Bike
Rest

CrossFit Open-ers Remember to sign in if you’d like to be added to the heat schedule.

Wide Stance Box Squat
5 x 5

Sumo Chair Deadlift
1 @ 70

5 Rounds not for time:
20 GHD Hip Extension
20 Single Leg Glute Bridge
:30 Alt. Reaching Pillar

For Time:
1600m Row or Run 🙂

3x
30 RKB Swing
10 KB Walking Lunge Rack OH R
10 KB Walking Lunge Rack OH L

3x
20 Pull Ups
60 DUs

Rolling class is at 7:15pm

The kids.

Hang Power Clean
2 RM

6 Rounds
15 Cal Bike
9 Thrusters
6 Burpee
Rest