WOD: 11/17/18
Choose two WODs, they will be completed separately with rest in between:
All images taken from Google Images
Announcement!!!!!
Schedule for next week! (11/19 - 11/25)
Monday: Normal
Tuesday: Normal
Wednesday: 5am, 6am, 7am, 8am Open Gym, 3:30pm, 4:30pm, no 5:30pm or 6:30pm
Thursday: No Classes
Friday: 10am Class, 11am Open Gym
Saturday and Sunday: Normal
WOD: 11/16/18
Shoulder press 3-3-3-3-3-3-3 reps
Db Floor Press 4 x 10
Deadlift 3-3-3-3-3-3-3 reps
Hip Extension 4 x 10
Announcement!!!!!
Schedule for next week! (11/19 - 11/25)
Monday: Normal
Tuesday: Normal
Wednesday: 5am, 6am, 7am, 8am Open Gym, 3:30pm, 4:30pm, no 5:30pm or 6:30pm
Thursday: No Classes
Friday: 10am Class, 11am Open Gym
Saturday and Sunday: Normal
WOD: 11/15/18
20 minute AMRAP of:
100-ft. walking lunge
30 Med-ball sit-ups, 20/14-lbs.
20 pull-ups
WOD: 11/14/18
Overhead Squat 12-12-10-10-8-8 reps
21-15-9 reps for time of:
Overhead squats, 135/95-lbs.
Box jumps, high
WOD: 11/13/18
5 Rounds for time of:
50 Double-unders
15 Hang Power Snatch, 75/55-lbs.
Rest 5 minutes
5 Rounds for time of:
50 Double-unders
15 Hang Power Cleans, 95/65-lbs.
All Classes will run as normally scheduled.
WOD: 11/12/18
Wade
For time:
Run 1,200 meters
Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups
Then, run 1,200 meters
U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.
He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.
He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.
WOD: 11/11/18
"Bulger"
Ten rounds for time of:
Run 200 meters
7 Chest to bar pull-ups
135/95 pound Front squat, 7 reps
7 Handstand push-ups
WOD: 11/10/18
Choose two WODs, they will be completed separately with rest in between:
All images taken from Google Images
WOD: 11/09/18
Hang power snatch
2-2-2-2-2-2-2 reps
Karen
For time:
150 wall-ball shots
Men: 20-lb. ball to 10-ft. target
Women: 14-lb. ball to 9-ft. target
A beautifully captured Wall-ball
WOD: 11/08/18
4 Rounds for time of:
200m Dumbbell Farmer's Carry, 50's/35's
20 Push-ups, hand-release
20 Ring Rows
My Favorite CrossFit Podcasts
Podcasts are an awesome way to pass the time while driving to work, distract yourself while completing mundane tasks, or to entertain yourself! Here is a list of the CrossFit podcasts I have been listening to lately. All of these podcasts are free to listen to and download on the Podcast app.
Icon Athlete
Froning and Friends
Brute Strength
Active Life
