4/22/19

IMG_4204.JPG

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

4:00 - Open Gym

5:00 - Kids Class

 

Mod: Snatch Complex  

 

Wod: 

”Luke” for “Lift up Autism”

5:00 AMRAP  

4 Power Cleans 105/155

24 DU

10 Pull ups

Directly into

2 Rnds

600 run

25 Push ups

400 Run

25 Sit ups

 

4/20/19

IMG_4079.JPG

Class Time 7:00am & 8:30

Every Easter season, many CrossFit boxes and/or churches around the world host what is called the Jesus WOD.


The Jesus WOD is done as a means of aligning Christian beliefs physically, mentally, and spiritually.  It is not intended to grandstand an athlete’s ability… it is not designed to “measure-up” to what Jesus encountered in His crucifixion… it is not a typical CrossFit workout… and it IS NOT REQUIRED.


The Jesus Wod -

14 rounds for time of:


10 deadlifts (95/65)

10 squat cleans  (95/65)

10 push-press (95/65)

50 ft of walking lunges with barbell on back + walk back to starting point


RX Athletes may only “de-load” the barbell from their control during rounds 3, 7, and 9.  As these three rounds are completed, the athlete must place the barbell on the ground, pick-up a kettlebell (53/35), and complete 7 Turkish get-ups (for a total of 21 TGUs across the three rounds).


The workout represents the 14 Stations of the Cross and the three time Jesus fell to the ground.


1. Jesus is condemned to death

2. Jesus carries his cross

3. Jesus falls the first time

4. Jesus meets his mother

5. Simon of Cyrene helps Jesus carry the cross

6. Veronica wipes the face of Jesus

7. Jesus falls the second time

8. Jesus meets the women of Jerusalem

9. Jesus falls the third time

10. Jesus is stripped of his garments

11. Crucifixion: Jesus is nailed to the cross

12. Jesus dies on the cross

13.Jesus is taken down from the cross

14. Jesus is laid in the tomb


Please note this Wod has been described as extremely taxing and should not be underestimated - more intense mentally and physically then most CF wods.  Athletes should scale to there ability as well as consider partnering to share the burden.


Levels look like this:

M - partner 15# Bar, 8# Turkish get up

LV 1- partner 25#, 10/15# Turkish Get up

LV 2 - partner 35/55, 15/25# Turkish Get up

LV 3 - partner 45/75, 20/35 Turkish Get Up

LV 4 - solo 55/85, 30/45 Turkish Get up

4+ - as prescribed


This Wod will be one to remember and to pay our tribute.  I would

Recommend making sure you are well rested,

hydrating and eating well to sustain a Wod that will tax our endurance. 


If you have any questions please see one of

Our coaches.

4/18/19

IMG_3623.JPG

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

Skill: Handstand Walk

 

Mod: Split Jerk

 

Wod:  

1 Rope Climb

10 Burpee Box Jump 20/24

2 Rope Climb

10 Burpee Box Jump

3 Rope Climb

10 Burpee Box Jump

Directly Into

3 RNDS

10 Push Jerks 95/135

50 DU

4/17/19

IMAGE.JPG

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

4:00 - Open Gym

5:00 -  Kids/Teens Class

 

Mod: 4 sets

8 Bulgarian Split Squat (ea leg)

8 - 1 arm DB Strict Press (Ea. Arm)

 

Wod: 17:00 AMRAP  

200 run

3 Pull ups

3 Front Squats (95/135) 

3 KB Swings (53/70) 

200 run

6 pull ups

6 f. Squats

6 KB swings

Continue increasing by 3 until time runs out

4/16/19

Class Times 4:30/5:15/8:30 & 4:00/6:00/7:007:00 - Open Gym Mod: "Big Bang"  50 Power Cleans 155/225(8:00 time cap)  Endurance: 4:00x 3 (4:00 rest Between)25/20 Cal Rower16/12 Cal BikeMax Sprints in remaining time$$cash out 4t…

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

7:00 - Open Gym

 

Mod: "Big Bang"  50 Power Cleans 155/225

(8:00 time cap) 

 

Endurance: 4:00x 3 (4:00 rest Between)

25/20 Cal Rower

16/12 Cal Bike

Max Sprints in remaining time

$$cash out 4th rnd $$ 

4/15/19

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

4:00 - Open Gym

5:00 - Kids Class

 

Mod: DeadLift

 

Wod 21-15-9

Hang DB squat clean thrusters 35/50

TTB

KB DeadLifts 35/50

Burpees to plate  

 

Gymnastic Accessory Wk - 3 sets

5 ring dips (:02 hold in bottom) 

5 candlestick

5 negative pull ups (:03 down)

5 peg board pulls or pegboard

:20 ghd hold or 1:00 Plank

4/12/19

FullSizeRender.jpg

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

Mod: Partner Barbell Cycling

9:00 clock complete complex and increase 1 rep each time Power Clean + Front Rack Lunge + Push Press

1,1,2,2,3,3,4,4,5,5 etc... 

 

Wod: 15 AMRAP

7 Devil Press (25/40)

30 DU

10 CTB Pull ups

30 DU

7 DB Box Step Overs (25/40) 

 

4/10/19

IMG_3834.JPG

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

 

Mod: Press Complex

Wod: 5 Rnds

1:00 Max Burpee Box Jump Overs 20/24

1:00 Max DB Snatch 35/50

1:00 Max Cal Bike

1:00 Rest

Score max reps

 

Accessory Work

21-18-15-12 GHD Sit ups  

7 Strict TTB & :30 KB front rack hold in between sets

4/9/19

IMAGE.JPG

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

7:00 - Open Gym

 

Skill: HSPU Progressions

If profecicient

2 Rnds

2:00 max strict hspu (rest 2:00)

2 Rnds

1:00 max kipping hspu (rest1:00) 

 

Mod ~Back Squats

 

WOD: 8:00 minutes

Begin each minute with 7 DL (155/205) in remaining time max WallBalls  (14/20)

** Score total WallBalls

 

4/9/19

IMG_3697.JPG

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

4:00 - Open Gym/B-Fit

5:00 - Kids/Teens CF Class

 

Partner Wod ~

400 Run

100 Hang Cleans 95/135

400 Run

80 S2O

400 Run

60 TTB

400Run

40 Clusters  

400 Run

20 Tire Flips

 $$ Cash Out $$ - 400 Run

Both Partners Run together Split Reps