Mar
18
A. Push Press 6-6-6-6-6 B. As Many Rounds as Possible in Fourteen Minutes: 6 Clean & Jerk (155/105) 12 Box Jumps(24/20) C. Barbell Club Meets at 6:30pm! Hip Snatch (65%-75%} 6x3 building Behind Grip Snatch Grip Push Press 6x3 Pause Clean Pulls-pause 2 seconds at knee, finish 5x4 Front Squat-Pause...
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Mar
16
A. For time with one running clock: 7 rounds: 1 Rope Climb 5 Hang Power Cleans (155/105) 20 Sit-ups Then, 1 mile run B. Barbell Club: Work to heavy set - Snatch pull + power snatch (1+1) Work to heavy set - Clean pull + power clean (1+1) Single...
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Mar
15
Please join us at the gym Friday evening at 7:00pm as Rev Coffee will be our featured vendor this week! A. WOD Prep (Handstand Pushup and Walk practice) B. CrossFit Open 18.4 "Diane" 21-15-9 reps of: Deadlifts, 225 lb. / 155 lb. Handstand push-ups Then, 21-15-9 reps of:...
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Mar
14
A. For Time: 10-9-8-7-6-5-4-3-2-1 Thrusters (65/45) Russian Kettlebell Swings (53/35) B. Four Rounds as a superset 8 Barbell Bicep Curls 20 Russian Twists with Plate C. Barbell Club Meets at 6:30pm! Power Clean Doubles-Touch and Go 6x2-Building Snatch Wave Pulls 5x4 Push Press + Power Jerk 5x(2+1) Pause Front Squat...
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Mar
13
A. Every Minute on the Minute for Ten Minutes: Odd: 6 Bench Press Even: 8 Barbell Rows B. Five Rounds for Time: Row (21/16) Calories 8 Burpee Box Jump Overs (24/20) Sprint 200 Meters
Mar
12
A. Back Squat 6-6-6-6 B. As Many Rounds as Possible in Twelve Minutes of: 24 Double Unders 12 Lunges in place w/ plate hugged to chest (45/25) 8 GHD Sit-Ups or V-Ups C. Sign up for Dr. Kristin's Sports Chiropractic care at the gym! HERE
Mar
11
A. Four Rounds for Time: Run 400 meters 7 Deadlifts(155/105) 7 Hang Power Cleans(155/105) 7 Push Jerks (155/105) B. Tabata Plank Holds C. Barbell Club meets at 6:30pm! Power snatch doubles - touch and go 6x2 Building Sets Snatch Balance + Overhead Squats 5 x (2+1) Clean Pulls 5x4 at...
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Mar
09
A. 3 Rounds for time: 25 Wallballs (20/14) 20 Kettlebell Swings (53/35) 15 Pull-ups 10 Back Squats (225/155) B. Barbell Club: Snatch *Work up to heavy single! Clean & Jerk *Work up to heavy single! Front Squat 5x2 @ 80% of Mondays 2RM Accessory: 4 sets not for time: atomic sit...
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Mar
08
Join us at the gym for Friday Night Lights at 7pm. Wade's of Smyrna will be our featured vendor. Yummy burgers anyone?? A. Muscle up progressions and overhead mobility B. CrossFit Open 18.3 2 rounds for time of: 100 double-unders 20 overhead squats (115/80) 100 double-unders 12 ring muscle-ups...
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Mar
07
A. As Many Rounds as Possible in Four Minutes of: 8 Hang Power Cleans (95/65) 4 Lateral Burpees Over the Bar Rest 4 Minutes As Many Rounds as Possible in Four Minutes of: 8 Hang Power Cleans (95/65) 4 Lateral Burpees Over the Bar B. Accessory work: Spend 15 minutes...
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