Category: WOD

“CrossFit Total”

Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

5 rounds for time:

10 Overhead squats
15 Hang power cleans

Tabata Hollow Rocks

Both classes are ready for sign up now. See you bright and early if this applies to you!

“Angie”

For time:
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

“Angie”

For time:

100 Pull ups

100 Push ups

100 Sit ups

100 Squats

AMRAP in 20 min:

15 knees to elbows
15 Kb. Swings (45/35)
Row 200
15 Box Jumps

10-9-8-7-6-5-4-3-2-1
SDLHP (75/55)
Push Press (75/55)
Double Unders x 2

Run 400m
40 Burpees
Run 400m
30 Burpees
Run 400m
20 Burpees
Run 400m
10 Burpees

2000m row for time

Back Squat (off racks)
5-5-5-5-5

Handstand Push-Ups
5-5-5-5-5

5 rounds for time:

20 Db Power snatch
30 Sit ups

50’s Flashback
Complete for time
50 Front Squats (135/95) Weight is pulled from the floor
50 Lateral Bar Jumps over barbell-over and back equals 1 rep (100 Jumps total)
50 Pull Ups

We are working to stabilize our 5 AM classes on Tuesday and Thursday, but until then we will take it week by week. We are working around Mike’s work schedule which should allow for Tuesday and Thursday class consistently soon. We are happy to add Mike to our coaching staff, and we are thankful he is willing to get up and teach those classes that early in the morning! Can you believe we had 7 people at our first 5 am class last week?

20-18-16-14-12-10-8-6-4-2 Box Jumps 20” for all
1-2-3-4-5-6-7-8-9-10 Ring Dips & Ab mat sit ups

Set 1 is 20 Box Jumps, 1 Ring Dip, 1 Sit Up. Set 10 is 2 Box Jumps, 10 Ring Dips, 10 Sit ups

Complete the following. Increase weight as you progress through each exercise.

OH Press 5×1
Push Press 5×3
Push Jerk 5×5

Complete the following: 3 x 1:00 on, :30 seconds rest at each of the following stations
Station 1 3×20 ft. plank walks
Station 2 Row for max calories
Station 3 15 KB Swing-choice weight, just make it heavy
Station 4 Max # of Double Unders

Complete for Time:
Run 400 M; 21 DL (225/155)
Run 400 M; 15 DL
Run 400 M; 9 DL
Run 400 M

Well, our 5 AM trial class will be on Tuesday and Wednesday this week. There is only one coach crazy enough to lead the other early birds, and his nighttime work schedule needed him on Thursday at that time. So, back to back days it is for you early birds this week.

We do plan on the regular schedule being Tuesday and Thursday if this class time lives on.

Hey everyone!

Come on out at 11 AM this Saturday to the monthly All Pro CrossFit Potluck lunch! We will hang out until 1 PM or so. Anything goes this time, so bring what you want (or don’t bring anything and just come eat other people’s food). Bring your friends and family too! If you are out and about and don’t have time to stay, just drop in and say hi to some members you haven’t seen in a while. See you there!

“Twisted Cindy”

20 minute AMRAP
15 Plate Hugging Squats (45/25)
10 Hand Release Push Ups
5 Pull Ups

25 Power Snatch (75/55)
50 Double Unders/150 Singles
20 Power Snatch (75/55)
40 Double Unders/120 Singles
15 Snatch/30 Doubles/90 Singles
10 Snatch/20 Doubles/60 Singles
5 Snatch/10 Doubles/30 Singles

RETEST DAY!

10 Minute AMRAP:
8 Deadliftd (155/115)
6 Bar Burpees
4 Pull Ups

Complete for time:
10-8-6-4-2
Med Ball Slams (30/20)
Man Makers – athletes choice of weight, executed with perfect form.

Row 1000 meters for time
5x 30 seconds on/30 seconds rest hollow rock holds
2 minutes Max # of Squat Snatch, Rest 1:00
2 minutes Max # of Clean and Jerks Choice weight for both.

Complete 5 rounds for time:

8 Med Ball Cleans (30/20)
1 Hill Sprint with Med Ball
Rest as you walk back down the hill, recover as needed in between sets.

Complete 4 Rounds as fast as you can for time

25 Sit ups

20 Hand release push ups

15 Bent over rows (Choice of weight for each hand)

10 Tuck Jumps (As high as possible for your ability level)

Run 1/4 mile

In case you missed the announcements at the gym this week, we will not have classes on Labor Day. Our coaches will be out of town with friends and family. We will post a WOD you can do at home. We hope you have a great holiday weekend! See you on Tuesday!

Complete for time:

Run 800m

25 Thrusters (95/65)
25 Toes to Bar
25 Box Jump (24)
25 Toes to Bar
25 Thrusters (95/65)

Run 800m

Overhead Squats
5-5-3-3-1-1-1

12 Minutes of Heaven:

30 Seconds on, 30 Seconds Rest
30 Seconds on is an AMRAP of 5 DL, 5 Power Cleans, 5 Push Press, 5 Front Squats (75/45)

2:00 Max Number of Burpees
Then 8 Minute AMRAP
5 Strict HSPU Negatives-Most Advanced Progression you’ve got-parallette negatives are game.
10 Pistols-Alternate Legs
2:00 Max Number of Burpees

Complete 3 rounds for time:

300 Meter Medicine Ball Run/walk (30/20)
8 Ring Dips
8 Overhead Press (95/65)