WOD Saturday November 25 2017

WOD Saturday November 25 2017

Lift
7am to 830am

CrossFit
A. Warm Up

B. Teams of 2
5 Rounds of
Cindy
4 Rounds of
10 Push Press 95/65
20 KB Swings 53/35
3 Rounds of
20 Box Jumps 24/20
20 Wall Balls
2 Rounds of
10 Thrusters 95/65
30 Double Unders
1 Round of
50 BOBs

 

 

WOD Wednesday November 23 2017

WOD Wednesday November 23 2017

Thanksgiving Schedule

Wednesday  No afternoon sessions.

Thursday Closed

Friday Closed/No Yoga

Saturday 7am Lift, 830am CrossFit 

Sunday Closed

CrossFit

A. Warm Up

B. 12 Days of  Thankfulness (CrossFit Invictus) Check your books, 11/23/2016

1 30 Double Unders (90 singles)
2 Muscle-Ups/or 2 pull ups + 2 pvc dips
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24″/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips (pvc dips)
12 Man-Makers (55/35 lb DBs)

Tuesday November 21 2017

Tuesday November 21 2017

CrossFit

A. Warm Up

B. Back Squat
1 Pause Back Squat + 1 Back Squat
Every 90 seconds x 6 sets

C. "Gwen"  
Clean and Jerk 15-12-9 reps (unbroken each set)
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
(CrossFit.com)

Monday November 20 2017

Monday November 20 2017

CrossFit

A. Warm Up

B. Gymnastics
OTM x 10
PullIng/Double Unders

C. 3 Position Power Snatch
every 90 seconds for 5 sets

D. "Humpty Dumpty" (cfne)
3 Rounds
10 Power Snatch
20 Box Jump Overs
30 Wall Balls

Office Yoga
12pm to 1245Pm

WOD Saturday November 18 2017

WOD Saturday November 18 2017

Lift
7am to 830am

CrossFit
830am to 930am
A. Warm Up

B. 10 Rounds of (teams of 2)
7 HSPU
7 Thrusters 135/95
7 Toes to Bar
7 Deadlifts 135/95
7 Bar over Burpees
7 KB Swings 70/53
7 Chest to Bar Pull Up

WOD Thursday November 16 2017

WOD Thursday November 16 2017

CrossFit

60 sec of Double Unders
Across the gym floor:
Instep lunges
Walk-outs w/push-up
Frankenstein's
60 sec of Double Unders
       then
Barbell Warm-up
5 good mornings
5 elbow rotations
5 back squats
5 front squats
5 SLDL

B. Deadlift
5 x 3 every 90 seconds
3 x 60/65/70/75/80%

C. For TIme
30 Box Jumps 24/20
30 Double Unders
30 DB Thrusters 35/25
30 Double Unders
30 DB Reverse Lunge (15rt/lt)
30 Double Unders
30 DB Power Cleans (DB's touch the floor on each rep)
30 Box Jumps


 

WOD Wednesday November 15 2017

WOD Wednesday November 15 2017

CrossFit

A. Warm Up

B. "FRONT LOADER" (TEAM)
Teams of 3, with a Running Clock:
At the 0:00, “Front Loader” Part #1
AMRAP 7: Push Press (from rack)
First 50 repetitions – 95/65
Second 50 repetitions – 115/80
Time remaining, Max reps – 135/95
Rest 3:00
At the 10:00, “Front Loader” Part #2
AMRAP 7: Front Squat (from rack)

First 50 repetitions – 95/65
Second 50 repetitions – 115/80
Time remaining, Max reps – 135/95
Rest 3:00
At the 20:00, “Front Loader” Part #3
AMRAP 7: Hang Power Clean

First 50 repetitions – 95/65
Second 50 repetitions – 115/80
Time remaining, Max reps – 135/95
(cfne)

Yoga Stretch
630pm to m730pm

WOD Tuesday November 14 2017

WOD Tuesday November 14 2017

CrossFit

A. Warm Up

B. Power Snatch
every 2 minutes

10 at 50%
8 at 55%
6 at 60%
4 at 65%
2 at 70%

C Three 4 Minute AMRAPS (20 total Minutes)
A - 4 Minutes of
5 Power Snatch 115/85
10 Bar Over Burpees
Rest 2 Minutes
B - 4 Minutes of
5 Toes to Bar
10 Power Cleans 115/85
Rest 2 Minutes
C - 4 Minutes of
5 Box Jump Overs
10 Wall Balls
 

WOD Monday November 13 2017

WOD Monday November 13 2017

CrossFit

A. Warm Up

B. Gymnastics

C. 10 Rounds of
20 Double Unders
5 Pull Ups
5 Push Press 115/80

Office Yoga
12pm to 1245pm

 

WOD Sunday November 12 2017

WOD Sunday November 12 2017

CrossFit

12pm to 1pm with Peggy

A. Warm Up

B. "Hot Shots"

Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona's history.

This workout was first posted on crossfit.com as the workout of the day for Saturday, August 31, 2013 

Teams of 2
6 Rounds
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull Ups
400 Meter Run

WOD Saturday November 11 2017

WOD Saturday November 11 2017

Lift
7am to 830am

CrossFit
We will be doing a Hero Work Out on Sunday with Peggy as well.

A. Warm Up

B. "Tommy Mac"
2 Rounds for Time
12 Burpees
12 Thrusters 115/80
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan
 

WOD Thursday November 9 2017

WOD Thursday November 9 2017

CrossFit

A. Warm Up
Tabata Core
Sit Ups
Plank
Russian Twist

B. 7 Minute AMRAP
5 Toes-to-Bar
10 Dumbbell Thrusters (35/25 lbs)
20 Double Unders

 

WOD Wednesday November 8 2017

WOD Wednesday November 8 2017

CrossFit

A. Warm Up

B. 3 Position Power Cleans

C. 5 Rounds of
7 Deadlifts 225/155
15 Wall Balls
rest 60 seconds between rounds
(cfne)

No Yoga Stretch at 630pm

WOD Tuesday November 7 2017

WOD Tuesday November 7 2017

CrossFit

A. Warm Up

B. Power Snatch x 2, OTM x 10 Minutes

C. 5 Rounds of
20 KB Swings 53/35
15 Box Jumps 24/20
10 Power Snatch 95/65
 

WOD Monday November 6 2017

WOD Monday November 6 2017

CrossFit

A. Warm Up

B. Front Squats/ Pull Ups

C. 5 Rounds
5 Rounds
5 Reverse Barbell Lunges (5 rt/lt)115/80
5 Power Cleans
5 Bar over Burpees

No Office Yoga Today

WOD Saturday November 4 2017

WOD Saturday November 4 2017

Lift
7am to 830am

CrossFit
830am to 930am

A. Warm Up

B. Teams of 2 to complete (one working one resting)
For Time
40 Calorie Row
40 Wall Balls (20/14 lb)
40 Hang Cleans (95/65 lb)
40 Pull-Ups
40 Deadlifts (95/65 lb)
40 Hand Release Push-Ups
40 Box Jumps (24/20 in)
40 Kettlebell Swings (1.5/1 pood)
40 Toes-to-Bar
40 KB Goblet Squats (1.5/1 pood)
40 Hang Snatches (95/65 lb)
40 Double-Unders
40 Burpees

WOD Friday November 3 2017

WOD Friday November 3 2017

CrossFit

A. Warm Up

B. For Time
Buy In - 50 Air Squats (butt to ball) 
then
10 Rounds
3 DB Squat Cleans 35/25
4 Pull Ups
5 Burpees
then
Buy Out - 50 Air Squats (butt to ball)

Office Yoga
12pm to 1245pm