11/13/18

IMG_7935.JPG

Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00

7:00 - Open Gym/B-Fit

 

Mod:  Snatch

 

Wod: 

60/45 Cal Row

50 WallBalls (14/20) 

40 TTB

30 Power Snatch 80/115

 

Accessory Strength -  

4 Rnds

20 Banded Good Morning

10 1 Legged step up

5 DB Bulgarian Split Squat

 

11/9/18

IMAGE.JPG

Class Time 5:15/8:30 & 6:00

 

Mod: Thruster Ladder

 

Wod:

21 Thrusters 65/95

21 Pull Ups

21 Power Cleans

21 Bar Facing Burpees

3 Rope Climbs

15 Thrusters

15 Pull Ups

15 Power Cleans

15 Bar Facing Burpees

2 Rope Climbs

9 Thruster

9 Pull ups

9 Power Cleans

9 Bar Facing Burpees

1 Climb Rope

11/02/18

IMG_7578.JPG

Class Times 5:15/8:30 & 6:00

Mod: Front Squats

Wod: 

0:00-5:00 AMRAP  Cindy

5:00-10:00 30 Clean & Jerks (95/135) if remaining time max DU

10:00-15:00 Rest

15:00-20:00 AMRAP Cindy  

20:00-25:00 30 Snatch. 95/135 if remaining time max DU

Cindy = 5 Pull up, 10 Push ups, 15 air squats

** score rnds Cindy, lift time & total du

 

10/31/18

IMG_7339.JPG

Class Times 4:30/5:15/8:30 & 4:00/6:00

 

”TWLIGHT OF TERROR” 

31 AMRAP - Partner Wod

10 Spooky Schronized Burpee Over Bar

31 Tombstone TTB

10 Climb for your Life (rope climb) 

31 Deadly Partner DL (135/185) 

10(00m) R.I.P Row

31 Devilish Devil Press (25/40) 

10 Witchy Wall Walks

31 Bloody Box Jump Overs (20/24) 

 $$ Cash Out$$

400m - Partner Deamon Drag or 1000m Zombie Dash

10/30/18

IMAGE.JPG

Class Times 4:30/5:15/8:30/4:00/6:00/7:00

7:00 ~ B-Fit/Open

Mod - Ggmnastic skills - Strict Pull ups, HSPU & Ring Dips

 

Wod - 

5:00 AMRAP  

6 Power Cleans 95/135

16 WallBalls 14/20

rest 3:00

4:00 AMRAP

4 Power Cleans 115/155

12 WallBalls

rest 2:00

3:00 AMRAP  

2 Power Cleans 135/185

10 WallBalls

10/29/18

FullSizeRender.jpg

Class Times 5:15/8:30/4:00/6:00/7:00

4:00 - Open/B-Fit Class

5:00pm - Kids/Teens Class

Mod: 10:00 Clock

1 rnd

100Run 3 strict press 3 Back Squats 3 DL (35/45)

2 rnds 200 Run 5 Press, 5 Back Squats 5 DL 45/65

3 rnds 300 Run 7 Press 7 Back Squat 7 DL 55/75

follow rep scheme until time expires

 

Wod - CrossFit Total

1 Rep max of  

Strict Press

Back Squat

DeadLift

FullSizeRender.jpg

10/27/18

IMAGE.JPG

Saturday class at 8:30

 

Skill: Toes To Bar

Mod: Bench Press

Wod: 2 RNDS

20 Hang Snatch (65/95) 

20 KB Swings (35/50) 

20 Push Press  

20 WallBalls (14/20) 

20 Hang Cleans (65/95) 

** Begin with 5 Burpee Box Jump Overs and then at top of every 2:00 perform 5 Burpee Box Jump Overs  

10/25/18

 Class Times 4:30/5:15/8:30 & 4:00/6:00)   Mod: 4 Sets  20 Hip Ext  10 Weighted Single Leg step ups  10 Pendlay Row  5 Ring Dips  5 Strict TTB     Wod: Partner Wod  20-18-16-14-12-10--8-6-4-2 - Squat Cleans (105/155)  500m Row in between    Partners divide reps and row as desired  

Class Times 4:30/5:15/8:30 & 4:00/6:00) 

Mod: 4 Sets

20 Hip Ext

10 Weighted Single Leg step ups

10 Pendlay Row

5 Ring Dips

5 Strict TTB

 

Wod: Partner Wod

20-18-16-14-12-10--8-6-4-2 - Squat Cleans (105/155)

500m Row in between  

Partners divide reps and row as desired  

10/24/18

IMG_7169.JPG

Class Times 5:15/8:30/4:00 & 6:00/7:00

4:00 - Open Gym

5:00 - Kids/Teens Class

 

Mod: 8 AMRAP

2-4-6-8 ascending ladder

Hang Cleans (75/115)

Push Press

Front Rack Lunges

 

Endurance: 4 RFT (25:00 time cap)

20 Cal Row

20 Double Russian KB Swings (26/35) 

20 Push Ups

20 Sit ups