3/19/19

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

 

Mod - Barbell Complex ~ in 15:00 minutes find a heavy complex of 1 Power Clean + 1 Thruster + 1 Hang Clean + 1 Thruster

 

Wod -  

600 Run

50 DB Snatches 35/50

40 Box Jumps 20/24

30 Thrusters 75/115

20 TTB

10 Pistols

3/18/19

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

 

4:00 - Open Gym/B-FIT

5:00 - Kids/Teens Class

 

19.4 or

 

Mod: Partner rowing Sprints

 

Wod: 

1 Rnd

20 Push Press 65/95

40 Sit Ups

60 DU

 

2 RNDS

15 PP 75/115

30 Sit Ups

50 DU

 

3 RND

10 PP 85/125

20 Sit ups

30 DU

3/16/19

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8:30 class with Coach Paige

 

Skill: Pistols

 

Wod : Partner Wod - 1 works at a time

9:00 clock

100 DL (105/175)

Max cal on bike in remaining time

Rest 4:00

 

8:00 clock

100 Shoulder to Overhead  (95/135)

Max sit ups in remaining time

 

Rest 3:00

7:00 clock

100 Box Jump Overs (20/24) 

Max DB Lungeters (20/35)  in remaining time

3/13/19

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

4:00 - B-Fit/Open

5:00 - CF Kids/Teens

 

Mod: 7:00 AMRAP

3-6-9-12-15

DL (155/225) 

CTB Pull ups

 

Endurance: 3:00 x 5 (2:00 rest) 

30 KB swings (35/53) 

10 Burpee Box Jump Overs

Max calorie row in remaining time

3/12/19

Class Time 4:30/5:15/8:30 & 4:00/6:00/7:00  7:00 - Open / B-Fit      Team 3 Wod  200 run  75 Power Snatch 55/75  75 Thrusters  200 run  60 Power Snatch 65/95  60 Thrusters    200 run  45 Power Snatch 75/115  45 Thrusters  200 run  30 Power Snatch 85/125  30 Thrusters    200 run     Team runs together then splits reps on snatch and thrusters

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

7:00 - Open / B-Fit 

 

Team 3 Wod

200 run

75 Power Snatch 55/75

75 Thrusters

200 run

60 Power Snatch 65/95

60 Thrusters  

200 run

45 Power Snatch 75/115

45 Thrusters

200 run

30 Power Snatch 85/125

30 Thrusters  

200 run

 

Team runs together then splits reps on snatch and thrusters

3/12/19

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

4:00 - B-Fit/Open Gym

5:00 - Kids/Teens Class

 

19.3  

200ft DB Lunge

50 DB Box step ups

50 strict HSPU

200ft handstand walk

 

Or

Mod: Bench Press

 

Wod: 3 RFT

25 DU

15 OHS 65/95

25 DU

15 Burpees

25 DU

15 Hang Squat Cleans 65/95

3/9/19

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Saturday morning class at 8:30 with Ciach Shallon.   Bring a Friend Day! 

 

Mod: Back Squat

 

Wod 5:00 AMRAP x 2 (1:00 rest in between) 

24 DU

12 DB Snatch

6 pull ups

Rest 2:00

5:00 AMRAP

240 m row

12 WallBalls 14/20

6 Burpee KB DL 35/50

3/8/19

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Class Times 5:15 & 8:30

 

19.3 Friday Night Lights.... Wod begins at 7:00..  Wear your Orange or Milliee shirt... Tonight we are dedcating to Milliee and her fight to beat Leukemia!  Penny war is ON!  Bring your change and donate to the team you want to win the Open Challenge

 

Mod: Sumo DL

 

Wod: 4 RFT

500m row

15 Push Press 75/115

15 Front Squats

5 D-Ball over shoulder

3/7/19

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

 

8:00 Live Throwdown between our Ladies Amy, Lindsay, Andrea & Sarah... Stop in or.tune in live to CrossFit Steel Courage Facebook page! 

 

Mod: EMOM 12 - power cleans  

 

Wod :

30 WallBalls 14/20

25 DB Hang Cleans 35/50

20 Push ups

15 DB Box Step overs 35/50

5 Rope Climbs

15 DB Box Step overs

20 Push ups

25 DB Hang Cleans

30 WallBalls

 

3/6/19

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

4:00 - Open Gym/B-Fit

5:00 - Kids/Teens Class

 

Mod: Overhead Squat

Emom 8

Odd - 8/10 OHS

Even - 8/10 Handstand Push Ups

 

Wod: 

50-40-30-20-10 Sit ups

25-20-15-10-5 DL (105/155) 

10-8-6-4-2 CTB Pull ups or

5-4-3-2-1 MU

3/4/19

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

4:00 - Open/B-Fit

5:00 - Kids/Teens CF

 

19.2 or

Mod: Sumo DL

 

Wod  

59 Cal Row

Then

5 RNDS

3 Clean & Jerks 105/155

4 Rnds

5 KB Swings (53/70)

5 KBSDHP

5 Goblet Squays  

Buy Out

59 DU  

3/2/19

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8:30 class with Coach Emily

 

Mod - Shoulder Press

Wod Team 3 (30:00 Time cap) 

2 Rnds

100 Power Snatches (55/75) 

75 Box Jump Overs

50 Overhead Barbell Lunges

25 Synchronized Burpees

inbetween each movement 25/30 cal Bike  

 ** 1 athlete works at a time

 

2/27/19

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

4:00 - Open Gym/B-Fit

5:00 - Kids/Teens CF

 

Skill - Handstand Push Ups

 

Wod - Partner Wod

5:00 x 4 (rest 2:00 in between)

4 Thrusters 95/135

6 Push Ups

8/6 Cal Bike

 

** Partners complete one full round and while partner 2 rests

2/26/19

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

 

7:00 - Open gym / B-Fit

 

Mod: EMOM 10

20 DU + 1 Snatch

 

Wod  

2 Rnds

15 Box Jumps 20/24

12 KB Swings 35/50

9 Pull upa

2 Rnds

12 Box Jump Overs

9 KB Swings  

6 CTB Pull ups

2 Rnds

9 Burpee Box Jump Overs  

6 KB Swings

3 MU