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Endurance WOD

  • April 30, 2016

Because it is April 30th…
30 minute AMRAP:
30 Push-ups
30 Double Unders
30 Weighted Lunges (30/20)
30 Kb Swings (50/35)
30 V-ups
30 Calorie Row

Dessert:
30 Man Makers for Time (30/20)

“Tommy V”

  • April 29, 2016

Complete for Time:
21 Thrusters (115/80)
12 Rope Climbs
15 Thrusters
9 Rope Climbs
12 Thrusters
6 Rope Climbs

IN HONOR OF SENIOR CHIEF PETTY OFFICER, THOMAS J. VALENTINE, 37, WHO DIED IN A TRAINING ACCIDENT IN ARIZONA ON FEBRUARY 13, 2008.

Partner Row+ WOD

  • April 28, 2016

Partner A rows 12 minutes for max distance

Partner B completes work on the even minutes and rests on the odd minutes. Work: alternate between max reps of double unders and max reps of burpees

*Rest 5 minutes and then switch stations

3-4-5-6-7

  • April 27, 2016

Deadlift
5-5-5-5-5
*70-75% of 1RM

7 Minute AMRAP:
3 Squat Snatch (95/65)
4 Strict Pull-ups
5 Box Jumps (30/24)
6 Hand Release Push-ups

Run & Shoot

  • April 26, 2016

Complete 5 Rounds for Time:
400 meter Run
12 Handstand Push-ups
10 Pistols

Macho Man

  • April 25, 2016

Back Squat
5-5-5-5-5
*70-75% of 1RM

“Macho Man”
(credit Ben Bergeron)
EMOM for as long as possible:
3 Power Cleans
3 Front Squats
3 Jerks
*Choose a weight that will allow you to complete 14 minutes.

Oly Meet!

  • April 23, 2016

Today we are hosting our 3rd Annual Olympic Lifting Showdown beginning at 7:00am with the women’s heats and finishing at approximately noon after the men’s heats. Regular classes are canceled, including the New to CrossFit Intro class. All are welcome to join us for cheering on the participants!

Endurance WOD

  • April 22, 2016

Complete for Time:
Run 1 mile
Three Rounds of:
10 Ring Dips
20 Box Jumps (20/14)
Run 1 mile
Three Rounds of:
10 Push-ups
20 Wall Ball Shots (20/14)

Strength Focus

  • April 21, 2016

Back Squat
5-5-5-5

7 Minute AMRAP:
2 Ground to Overhead (135/95)
30 Double Unders

Dumbbell Work

  • April 20, 2016

Bench Press
3-3-3-3

12 Minute AMRAP:
12 Db Deadlifts
9 Db Hang Squat Cleans
6 Db Push Jerks
200 meter Row

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