ANNOUNCEMENT:
MEMORIAL DAY CLASS SCHEDULE:
9AM, 10AM, 11AM
5/30/21
WOD
Rest Day
ANNOUNCEMENT:
ANNOUNCEMENT:
MEMORIAL DAY CLASS SCHEDULE:
9AM, 10AM, 11AM
5/29/21
WOD
"Falkel"
Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, high
Rope climb, 1 ascent
Announcement:
Memorial Day Class Schedule:
9AM, 10AM, 11AM
5/28/21
WOD
Overhead Squat
5 sets of 3 reps
For Time:
50 Power Snatches, 75/55-lbs.
Run 800m
50 Power Snatches, 75/55-lbs.
Train At Home
For Time:
20 DB Overhead Squats
40 DB Snatches
Run 800m
40 DB Snatches
20 DB Overhead Squats
Announcement:
Memorial Day Class Schedule:
9AM, 10AM, 11AM
5/27/21
WOD
With a Partner
30 minute AMRAP of:
20 Single Arm DB Push Press, 50/35-lbs.
15 Toes-to-Bar
20/15 Calorie Machine
*you do a round, I do a round
Train At Home
20 minute AMRAP of:
20 Single Arm DB Push Press
15 Toes-to-target
400m Run
Announcement:
Memorial Day Class Schedule:
9AM, 10AM, 11AM
5/26/21
WOD
Front Squat + Back Squat
5 sets of (3+5)
For time:
30 Squat Clean Thrusters, 155/105-lbs
Train At Home
For Time:
100 Single-arm Dumbbell Squat Clean Thrusters
Announcement:
Memorial Day Class Schedule:
9AM, 10AM, 11AM
5/25/21
WOD
20 minute EMOTM of:
1: Deadlift, 5 reps
2: 50 Double-unders
3: Max Reps DB Burpee Box Step-up, 50/25-lbs. To 24”/20”
4: Rest
Train At Home
4 Sets:
5 Minute AMRAP of:
5 DB Burpee Box Step-ups
10 DB Power Cleans
50 Double-unders
Rest 1 Minute
5/24/21
WOD
Every 12:00 for 3 sets:
Run 600m
2 rounds of:
10 Pull-ups
20 Push-ups
40 Squats
*with a Vest.
Train At Home
3 Rounds for Time:
Run 800m
2 rounds of:
20 Push-ups
40 Squats
*with a Vest.
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.