"Cool Hand Luke"

10 Rounds for Time:

10 Burpees
10 KB Swings 24kg/16kg
10 Pullups
200 M Run


All workouts will be scaled to your individual fitness level.

Deadlift 3 3 3 3 3

Skills: Ring Dips, Handstand Pushups



All workouts will be scaled to your individual fitness level.

For Time:

800 m Run
20 One Arm DB Snatch, alternating arms 45#/30#
20 DB Squat Clean 45#/25#
100 Sit-ups
20 One Arm DB Snatch, alternating arms 45#/30#
20 DB Squat Clean 45#/30#
800 m Run

All workouts will be scaled to your individual fitness level.

"Pick Your Poison"

Choose an exercise that challenges you. Perform 1 rep the first minute, 2 reps the second minute etc., until you can no longer perform the number of reps in the required minute.

It is not as easy as it sounds.

Skills: Handstand Pushups, Snatch


All workouts will be scaled to your individual fitness level.

Mon WOD

"The Bear" Complex

Complete 7 reps of the following sequence for a total of 5 rounds, working up to your max weight:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

There is no time component to this WOD. Rest as needed between rounds. The bar must not rest on the ground during the reps. Score is total of max weight used during each round.


All workouts will be scaled to your individual fitness level.

We're playing a Baseball Game, CrossFit style!

All workouts will be scaled to your individual fitness level.

Danni are you OK?

21-15-9

Box Jumps
Thruster 75#/55#
SDHP 75/55
Ball Blaster 20#/14#




All workouts will be scaled to your individual fitness level.

Thurs WOD "Grace"

30 reps for time:

Clean and Jerk 135#/95#


All workouts will be scaled to your individual fitness level.

Run a 5K

Skills: Medicine Ball Cleans

4:45 and 5:45 classes meet at the gym to carpool to the park.



All workouts will be scaled to your individual fitness level.

Back Squat 3 3 3 3 3



All workouts will be scaled to your individual fitness level.

Mon WOD - "Filthy Fifty"

Tony requested this one for today:

50 of the following:

Box Jump 24"/20"
Jumping Pullups
KB Swing 1 pood
Walking Lunges - 50 steps
Knees to Elbows
Push Press 45#
Back Extensions
Wall Ball 20#/15#
Burpees
Double Unders


All workouts will be scaled to your individual fitness level.

10 Rounds for Time:

3 Weighted Pullups 45# (DB in between legs above crossed ankles)
5 strict pullups
7 kipping pullups

Drop DB after 3rd rep ea. round. Coming off the bar or going to the ground constitutes termination of the set.


All workouts will be scaled to your individual fitness level.

Group Effort

21 -15- 9

Towel Pullups
Thruster 95#/65#
SDHP 135#/95#
Burpee

There is no time component to this workout. Each person must complete their round and do box jumps until everyone else has completed theirs.


All workouts will be scaled to your individual fitness level.

CrossFit Games Workout #4

3 Rounds for Time:

30 Hang Squat Snatch 75#/45#
30 Wall Ball Shots 20#/10#

All workouts will be scaled to your individual fitness level.

Tues WOD "Hamburguesa"

5 Pullups
10 Pushups
15 Squats
200 m Run
21 KB Swings 24 kg (16 kg)
12 Pullups
400 m Run
75 Wall Ball Shots 15#/12#
400m Run
12 Pullups
21 KB Swing 24 kg (16 kg)
200 m run
15 squats
10 pushups
5 pullups
400m Run

All workouts will be scaled to your individual fitness level.

Mon. WOD - "Warrior Trainer"

10 Rounds - 2 person teams

1 Power Clean 95#/65#
3 Hang Squat Clean
2 Push Press/Jerk
30 M Run

The video says alot!


All workouts will be scaled to your individual fitness level.

Friday WOD - 20-20-20

3 Rounds for TIME:

20 DL 95# / 75#
20 Box Jump 24" / 20"
20 Push Press 75# / 55#

All workouts will be scaled to your individual fitness level.

Rest day!

Enjoy the cooler weather! See you Friday.

Weds WOD "Elizabeth"

"Elizabeth"

21-15-9 reps, for time

• Clean 135 lbs
• Ring Dips

All workouts will be scaled to your individual fitness level.

Monday WOD "Eva"

5 Rounds For Time:

• Run 800 meters
• 30 KB swing 52#/35#
  
• 30 pullups

POSE Running Drills


All workouts will be scaled to your individual fitness level.

"I'd Rather Watch Fireworks"

Team Race: 4 people per team, 4 rounds:

Med Ball Throw / 100 med ball cleans per team
KB Walking Swing / 200 One arm push press per team
Broad Jump Burpee / 100 Groiners
DB Waiter's Walk / 100 DB Thruster

Team that wins the most rounds wins the coveted championship belt

All workouts will be scaled to your individual fitness level.

Thurs WOD - Max Loads

For Max Loads:

Shoulder Press
1-1-1-1-1 reps
Push Press
3-3-3-3-3 reps
Push Jerk
5-5-5-5-5 reps

Limit rest to no more than 90 secs between rounds

All workouts will be scaled to your individual fitness level.