5/23/21
WOD
Rest Day
5/22/21
WOD
"Holleyman"
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
Train At Home
30 rounds for time of:
6 Dumbbell Squat Cleans
4 Pike Handstand push-ups
2 Devil’s Press
In this competition, you have a chance to partner up with an affiliate buddy, sibling, life partner, family member, or even class rival and have a whole lot of fun in the first annual CrossFit PairUP ThrowDOWN.
This new, single-workout competition is for any and all who want to work together to test their fitness and teamwork against peers across the globe. The PairUP ThrowDOWN has something to offer athletes of any age and every level.
So grab a partner and get ready to have some fun!
If you would like to register for this online event, click here. (Registration not required to participate).
5/21/21
WOD
CrossFit Pair UP Throw DOWN ‘21
For time:
30 synchro deadlifts
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run
Rest 5 min.
10 synchro thrusters
10 synchro pull-ups
400-m run
20 synchro thrusters
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run
Time cap: 35 min.
Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. thruster
Train At Home
2 Rounds for time:
30 dumbbell thrusters
30 dumbbell-facing burpees
400-m run
20 dumbbell thrusters
20 dumbbell-facing burpees
400-m run
10 dumbbell thrusters
10 dumbbell-facing burpees
400-m run
Rest 5 min between rounds.
In this competition, you have a chance to partner up with an affiliate buddy, sibling, life partner, family member, or even class rival and have a whole lot of fun in the first annual CrossFit PairUP ThrowDOWN.
This new, single-workout competition is for any and all who want to work together to test their fitness and teamwork against peers across the globe. The PairUP ThrowDOWN has something to offer athletes of any age and every level.
So grab a partner and get ready to have some fun!
If you would like to register for this online event, click here. (Registration not required to participate).
5/20/21
WOD
20 minute AMRAP of:
20 Kettlebell Swings
20 Box Step-ups with KB
20 Sit-ups
Train At Home
20 minute AMRAP of:
20 Kettlebell or Dumbbell Swings
20 Box Step-ups with KB/DB
20 Sit-ups
This Friday!
5/19/21
WOD
With a Partner, You Go, I Go:
10 minute AMRAP of:
3 Rope Climb
30/20 Calories
Rest 2 minutes
8 minute AMRAP of:
2 Rope Climbs
20/15 Calories
Rest 2 minutes
6 minute AMRAP of:
1 Rope Climb
10/7 Calories
Train At Home
8 minute AMRAP of:
16 Push-ups
32 Squats
400m Run
Rest 2 Minutes
6 minute AMRAP of:
12 Push-ups
24 Squats
300m Run
Rest 2 Minutes
4 minute AMRAP of:
8 Push-ups
16 Squats
200m Run
This Friday!
5/18/21
WOD
7 sets of Barbell Complex:
4 Deadlifts
3 Power Cleans
2 Hang Squat Cleans
1 Front Squat
21-15-9 reps for time of:
Power Clean, 135/95-lbs.
Burpee Box Jumps, 24”/20”
Train At Home
27-21-15-9 reps for time of:
DB Power Cleans
DB Front Squats
Burpee Box Jumps
This Friday!
Partner up, sign up for class, and get ready to throw down!
5/17/21
WOD
3 rounds for time of:
Run 400 meters
60 double-unders
20 push presses, 115/75-lbs.
Rest as needed.
2 rounds for time of:
Run 400 meters
60 double-unders
20 double DB push presses, 50/35-lbs.
Train At Home
3 rounds for time of:
Run 400 meters
60 double-unders
30 single DB push presses
Rest as needed.
2 rounds for time of:
Run 400 meters
60 double-unders
40 single DB push presses
Grab a buddy and sign up or just show up!
Want to learn more? Click HERE!
Next weekend we will be doing the CrossFit Pair UP/Throw DOWN! Watch for more info later in the week!
5/16/21
WOD
Rest Day
5/15/21
WOD
“Hollywood” with a partner
For time:
Run 2 km
22 wall-ball shots, 30/20-lb. Ball
22 muscle-ups
22 wall-ball shots, 30/20-lb. Ball
22 power cleans, 185/135-lb.
22 wall-ball shots, 30/20-lb. Ball
Run 2 km
Train At Home
For time:
Run 2 km
22 Single DB Thrusters
22 Burpees
22 Single DB Thrusters
22 Single DB power cleans
22 Single DB Thrusters
Run 2 km
5/14/21
WOD
In 20 minutes:
Muscle Snatch 5-5-4-4-3-3 reps
Power Snatch 3-3-2-2-1-1 reps
Accessory Core:
Coaches Choice
Train At Home
5 Rounds for Time:
20 Dumbbell Snatches
40 Sit-ups
100-ft Dumbbell Overhead Walking Lunge