Aragorn

WOD: 09/20/19

“Aragorn”

Sumo Deadlift 5-5-5-5-5 reps

Strict Press 5-5-5-5-5 reps

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THE OPEN IS COMING……

20.1 BEGINS
OCT. 10, 2019

The CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs, and the unknown await.

SIGN UP FOR THE OPEN→

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Sauron

WOD: 09/19/19

“Sauron”
20 minute AMRAP of:
Run 600m
60 Kettlebell Swings, 53/35-lbs.
Run 400m
40 Dumbbell Snatches, 50/35-lbs.
Run 200m
200 Double-unders

Screenshot 2019-09-18 at 5.23.45 PM.png

THE OPEN IS COMING……

20.1 BEGINS
OCT. 10, 2019

The CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs, and the unknown await.

SIGN UP FOR THE OPEN→

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Gollum

WOD: 09/18/19

Establish a Heavy:
Power Snatch + 2 Overhead Squats

 

“Gollum”
5 rounds for time of:
10 Push-ups
10 Power Snatch, 115/75-lbs.
10 Overhead Squats, 115/75-lbs.

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THE OPEN IS COMING……

20.1 BEGINS
OCT. 10, 2019

The CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs, and the unknown await.

SIGN UP FOR THE OPEN→

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Legolas

WOD: 09/17/19

“Legolas”

Each for time:

5 x 500m Row


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THE OPEN IS COMING……

20.1 BEGINS
OCT. 10, 2019

The CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs, and the unknown await.

SIGN UP FOR THE OPEN→

Screenshot 2019-09-12 at 6.17.35 PM.png

Smeagol

WOD: 09/16/19

Establish a Heavy:
Power Clean + 2 Front Squats


“Smeagol”
5 rounds for time of:
10 Pull-ups
10 Power Cleans, 135/95-lbs.
10 Front Squats, 135/95-lbs.

Screenshot 2019-09-15 at 7.25.34 PM.png

THE OPEN IS COMING……

20.1 BEGINS
OCT. 10, 2019

The CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs, and the unknown await.

SIGN UP FOR THE OPEN→

Screenshot 2019-09-12 at 6.17.35 PM.png

Wild Bill

WOD: 09/15/19

“Wild Bill”

For Time:

50 Single DB Hang clean and jerks

25 toes to bar

50 Dumbbell Snatches

25 Toes to bar  

50 Single DB Thrusters

25 Toes to bar

*50/35-lb. DB

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Billy the Kid

WOD: 09/14/19


“Billy the Kid”

30 minute AMRAP with a Partner of:
A: Run 800m
B: AMRAP of: 21 Kettlebell Swings, 53/35lbs.
12 Handstand Push-ups

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Wyatt Earp

WOD: 09/13/19


“Wyatt Earp”

Push Press 1-1-1-1-1-1-1-1 reps

Split Jerk 1-1-1-1-1-1-1-1 reps

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The Open is coming……

20.1 BEGINS
OCT. 10, 2019

The CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs, and the unknown await.

SIGN UP FOR THE OPEN→

Screenshot 2019-09-12 at 6.17.35 PM.png

Bonnie and Clyde

WOD: 09/12/19


“Bonnie and Clyde”

Each for time, in any order, and with rest between complete the two workouts:

30-20-10 reps of:
Calorie Row
Wall-balls, 30/20-lbs.

30-20-10 reps of:
Toes to Ring
DB Box Step-ups, 50/35-lb. to 24”/20”

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9/11 Tribute WOD

WOD: 09/11/19



9/11 Tribute

20:01 minute AMRAP of:
9 Box Jumps
1 Rope Climb
9 Box Jumps
1 Rope Climb
Run 412 meters (First Responders Lost)

EXTRA WORK:

For time:
Row 2,977 meters (Total Lives Lost)

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Sam Bass

WOD: 09/10/19


Deadlift 1-1-1-1-1-1-1 reps



“Sam Bass”
15 minute AMRAP of:
5 Ring Muscle-up
10 Push ups
20 Alt. DB Snatches, 50/35-lbs.

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Hoodoo Brown

WOD: 09/09/19


“Hoodoo Brown”
For time:
100 Double-unders
75 Push Press, 45/35-lbs.
50 Ab-mat Sit-ups
100 Double-unders
75 Push Jerk, 45/35-lbs.
50 Burpees
100 Double-unders

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Black Sabbath

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WOD: 09/08/19


“Black Sabbath”

30 minute AMRAP with a partner:
60 Cal row
60 Wall-balls, 20/14-lbs.
60 Burpees over the rower

OR

60 Power cleans, 135/95-lbs.
60 Wall balls, 20/14-lbs.
60 Burpees over the bar

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Iron Maiden

ANNOUNCEMENT:

NO CLASS THIS SATURDAY.

ON ACCOUNT OF THE IRON BEAVER FALL CLASSIC WEIGHTLIFTING COMPETITION.

WOD: 09/06/19

Work up to a Heavy:
Power Snatch + Hang Power Snatch


“Iron Maiden”
For time:
“Isabel”
Directly into,
1 mile run


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Judas Priest

WOD: 09/05/19

“Judas Priest”
20 minute AMRAP of:
50 Calorie Row
50 Wall-balls, 20/14-lbs.
50 Push-ups
50 Kettlebell Swings, 53/35-lbs.

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Nirvana

ANNOUNCEMENT:

NO CLASS THIS SATURDAY.

ON ACCOUNT OF THE IRON BEAVER FALL CLASSIC WEIGHTLIFTING COMPETITION.


WOD: 09/04/19

Work up to a Heavy:
Power Clean + Hang Power Clean


“Nirvana”
21-15-9 reps for time of:
Dumbbell Power Cleans, 50/35-lbs.
Burpees over the DB

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Led Zeppelin

Announcement:

No Class this Saturday.

On account of the Iron Beaver Fall Classic Weightlifting Competition.

WOD: 09/03/19


“Led Zeppelin”
2 rounds for time of:
10 Overhead Squats, 135/95-lbs.
Run 400m
15 Front Squats, 135/95-lbs.
Run 400m
20 Back Squats, 135/95-lbs.
Run 400m

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Scar

Announcement:

LABOR DAY, 9/2, Class at 10am ONLY!

WOD: 09/01/19



“Scar”
20 minute AMRAP of:
600m Run
Max Strict Pull-ups
600m Run
Max Strict Push-ups

*Score is total reps.

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