Monday 5.14.2018

So there was this donut challenge...

1. "Killer B's"
AMRAP 3
21 Lateral Burpees
21 OH Squats (75/55)
Max Cal Bike
Rest 3:00
AMRAP 3
18 Lateral Burpees
18 OH Squats (95/65)
Max Cal Bike
Rest 3:00
AMRAP 3
15 Lateral Burpees
15 OH Squats (115/80)
Max Cal Bike
Rest 3:00
AMRAP 3
12 Lateral Burpees
12 OH Squats (135/95)
Max Cal Bike

2. Back Squat
10 @ 76%
8 @ 81%
6 @ 85%
4 @ 89%
2 @ 94%
Rest 2:00 Between Sets

3. Squat Snatch
EMOM 9
Min 1: 1 @ 79%
Min 2: 1 @ 82%
Min 3: 1 @ 85%

Friday 5.11.2018

Mom, add some weight to that bar! 

1. "Friend-ship"
AMRAP 20
200m Run
20/14 Cal Row
2 Rounds Strict Cindy*

*Cindy = 5 Strict Pull Ups+10 Push Ups+15 Air Squats

2. Tempo Front Squat
10x1
6 Second Descent, 1 second pause

3. Midline Conditioning
Not for time:
50-40-30-20-10
Abmat Sit Ups
Hip Extensions

Thursday 5.9.2018

1. "Meat Paws"
4 Rounds For Time:
15/12 Cal Assault Bike
15 T2B
9 Hang Power Snatch (95/65)

2. ROMWOD

Wednesday 5.9.2018

1. "Power Outage"
AMRAP 5
Buy In: 100 Double Unders
12 Power Cleans (115/80)
4 Burpee Box Jump Overs
Rest 5:00
AMRAP 5
Buy In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs
Rest 5:00
AMRAP 5
Buy In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs

2. Deadlift
Build to a heavy @ each: 
9-7-5-3

3. Romanian Deadlift
3 x 10
Choose Light/Moderate weigh

Tuesday 5.8.2018

Spring Skiing

1. "Jerry"
For Time:
1 Mile Run
2K Row
1 Mile Run

2. Gymnastic Conditioning
AMRAP 3
Unbroken sets of:
2 Strict HSPU + 3 Kipping HSPU
Rest 1:00
AMRAP 3
Unbroken Sets of:
1 Strict HSPU + 4 Kipping HSPU

3. Midline
Not For Time:
21-18-15-12-9
GHD Sit Ups
:15 L-Sit between sets

Monday 5.7.2018

Bro Sesh

1. "Fran"
21-15-9
Thursters (95/65)
Pull-Ups

2. Back Squat
10 @ 74%
8 @ 79%
6 @ 83%
4 @ 87%
2 @ 92%
Rest 2:00 between sets

3. Squat Snatch
EMOM 9
1 Snatch
Min 1 @ 77%
Min 2 @ 80%
Min 3 @ 83%

Friday 5.4.2018

Love when friends visit who like to party ;)

1. Overhead Squat
Build to a Heavy Double

2. Snatch Balance
Build to a Heavy Single

3. "TKO"
For Time
35/25 Cal AB
27 C2B Pull Ups
21 Power Snatches (115/80)
15 OH Squat (115/80)
9 Squat Snatch (115/80)

4. Midline
EMOM 12
Odd: 18/15 Cal Row
Even: Max L-sit

Thursday 5.3.2018

Sometimes you just have to take the leap! 

1. GOAT Day
EMOM 30
Min 1: Conditioning
Min 2: Gymnastics
Min 3: Odd Object (move something heavy other than a barbell)

2. ROMWOD

Wednesday 5.2.2018

Use your fitness!!

1. Hang Squat Clean
Build to a Heavy Single

2. "Under the Lights"
AMRAP 8
3 Hang Squat Cleans (95/65)
3 T2B
6 Hang Squat Cleans
6 T2B
9 Hang Squat Cleans
9 T2B
...

3. Row Conditioning
5 Rounds
30/21 Cal Row
Rest 1:00 Between Rounds
Score = Slowest Round

Tuesday 5.1.2018

1. "Play Dead"
AMRAP 5
Buy-in: 600m Run
12 Deadlifts (185/135)
12 Lateral Burpees
Rest 5:00
AMRAP 5
Buy-in: 400m Run
9 Deadlifts (225/155)
9 Lateral Burpees
Rest 5:00
AMRAP 5
Buy-in: 200m Run
6 Deadlifts (275/185)
6 Lateral Burpees

2. Gymnastic Conditioning
AMRAP 7
3 Bar Muscle Ups
5 Strict Handstand Push Ups

3. Midline
3 Sets:
10 Barbell Good Mornings
Max Strict Ring Dips

Monday 4.30.2018

Such a great group!

1. "Spin Doctor"
AMRAP 16
30 Double Unders
15 Wall Balls (20/14)
30 Double Unders
15 KB Swings (53/35)

2. Squat Snatch
EMOM 9
Min 1: 1 @ 74%
Min 2: 1 @ 77%
Min 3: 1 @ 80%

3. Back Squat
10 @ 72%
8 @ 77%
6 @ 81%
4 @ 85%
2 @ 90%
2:00 Rest between sets

Friday 4.27.2018

1. "Surfer on Acid"
3 Rounds:
400m Run
21 Burpees

2. Weightlifting
On a running clock:
0-4: Heavy pause front squat
4-8: Heavy Hang Squat Clean
8-10: Heavy Squat Clean

3. Tempo Front Squat
EMOM 10
1 Tempo Front Squat
5 second descent, 1 second pause

Thursday 4.26.2018

1. "Rack city"
For time
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)

2. ROMWOD

Wednesday 4.25.2018

Anyone seen these critters running around the gym?! 

1. "Full Circle"
For Time:
1500m Row
100 Double Unders
35 Cal Assault Bike
100 Double Unders
1500m Row

2. Gymnastics Conditioning
Strict HSPU
EMOM 12:
Odd: 50 Double Unders
Even: Max Strict HSPU
*Try to improve from last week

3. Midline
1 Rounds NFT
35 GHD Sit Ups
1 Min accrues L Sit Hold
35 GHD Sit Ups

Tuesday 4.24.2018

HUGE Congrats to Debbie Tully for qualifying for and completing the CrossFit Games Online Qualifier! The road to The Games gets tougher each year and she continues to take it in stride.

1. Squat Snatch
Build to a heavy single

2. "Ring of Fire"
AMRAP 9
1 Ring Muscle Up
1 Squat Snatch (135/95)
2 Ring Muscle Ups
2 Squat Snatches
3 Ring Muscle Ups
3 Squat Snatches
... +1 each round

3. Bike Conditioning
2 Rounds
Minutes 0-5: Light Pace
Minutes 5-8: Moderate Pace
Minutes 8-10: Fast Pace

Monday 4.23.2018

Do you think they planned this?

1. "Helen"
3 Rounds For Time:
400m Run
21 KB Swings (53/35)
12 Pull Ups

2. Body Armor
3 Giant Sets*:
10 DB Bench Press
15 Romanian Deadlifts
20 Close Grip Push Ups
25 Weighted Hip Extensions (25/20)
Rest 2:00 between rounds
*Unbroken sets, minimal rest on transition, sets can climb in weight but must stay unbroken

Friday 4.20.2018

Flex Friday

1. "Belt Buckle"
For Time:
1000m Row
30 Deadlifts (225/155)
50 Lateral Burpees

2. Deadlift
Build to a heavy set of 2
then
3x7 @ 80% of above

3. Midline
Not For time:
21-18-15-12-9
GHD Sit Ups
:15 L Sit hold between sets

Thursday 4.19.2018

A little fun with handstands! 

1. "Strongman Style"
Teams of 3
5:00 at each station:
Ski Erg
Sled Push
Single Arm Farmers Carry
Sandbag Squat
Rope Climb (legless)

2. ROMWOD

Wednesday 4.18.2018

1. Back Squat
Build to a heavy set of 5

2. "Elbow Grease"
EMOM 14
Odd: 14/10 Cal AB
Even: 30sec Max Med Ball Cleans (20/14)

3. EMOM 12
Odd: 50 DU
Even: Max Strict HSPU

Tuesday 4.17.2018

Hats off to all of the brave runners today!

1. Clean and Jerk
EMOM 12
Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk (Climbing)
Rounds 6-12: Power Clean and Jerk (Climbing)

2. "Grace"
For Time: 
30 Clean and Jerks (135/95)

3. Midline
EMOM 16
Odd: 10 Burpee Box Jump Overs
Even: 30sec. max T2B