11/20/18

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

7:00pm - Open Gym/B-Fit

Mod - DeadLift

Wod: Score total reps for each movement

5:00 AMRAP Max Burpee Box Jump Overs (20/24) 

Rest 4:00

4:00 AMRAP - Max 10 M Sprints

Rest 3:00

3:00 AMRAP - Max Power Snatch (65/95) 

Rest 2:00

2:00 AMRAP - Max Front Rack Lunge (65/95) 

Rest 1:00

1:00 Amrap - Max Strict Press (65/95) 

11/19/18

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

4:00 - Open/B-Fit

5:00 - Kids/Teens CF

Mod - Jerk Complex

Wod - 3 RFT

30 MB Cleans (14/20) 

30 Pull Ups

Accessory Endurance Work - 

Athlete chooses 1

Option A

3 Rnds

25/18 Cal Row 10 Hollow Rocks :30 rest btw Rnds

Or

Option B

10:00 Recovery Bike

Every 2:00 mins 10 Hollow Rocks

11/17/18

8:30 Class with Coach Emily

Skill - Pull ups/MU progressions

Wod - Partner Wod

50-40-30-20-10

Thrusters 65/95

Hand Release Push ups

Sumo DL (95/135) 

Russian KB Swings 53/70

600m row between sets

11/16/18

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

Mod - Barbell Complex

1 Squat Clean + 3 Front Squats + 1 Push Jerk

Wod 5:00

Buy In 12/15 cal Bike

Amrap in remaining time

12 Clean & Jerks 65/95

4 Burpee.Box Jump Overs

Rest 5:00

5:00

Buy in 12/15 cal bike

AMRAP

8 Clean & Jerks 85/125

4 Burpee Box Jump Overs

Rest 5:00

5:00  

Buy in 12/15 Cal Bike

4 Clean & Jerk 105/115

4 Burpee Box Jump Overs

11/15/18

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

Mod: Back Squats

Wod:  

40 Devil Press (25/40) 

Then ~ 

2 RNDs

20 OHS 65/95

20 Lateral Bar Jumps

Then ~ 

40 MB Clean (14/20)

2 Rnds

20 Sumo DL High Pulls  (65/95)

20. DB Box Step Overs (25/40)

11/14/18

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

4:00 - B-Fit/Open

Core - EMOM 7

15 medball slams max ab mat sit ups

Mod: DeadLift

Wod: 15:00 Clock

1 Power Clean (135/185), 30 DU, 5 HSPU

2 Power Cleans, 30 DU, 5 HSPU

3 PC, 30 DU, 5 HSPU... Keep climbong the ladder until time runs out. 

11/13/18

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

11/12/18

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

4:00 - Open/B-Fit

5:00 - Teens/Kids CF

Partner Wod - split reps together  

Banded Accessory Work

11/10/18

Mod: Bench Press

Wod: 18 AMRAP- Partner Wod.. each athlete will complete one full round

5/7 Cal Bike

7 DL 155/225

10 WallBalls 14/20

11/9/18

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

11/8/18

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

Endurance ~ Rowing  

4 x 500m sprints

Wod: 5 RFT

5 Ring Dips

7 Sandbag / D-Ball over shoulder

100m DB Farmer Carry (35/50) 

** Farmer Carry will be inside** 

11/07/18

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

4:00 - Open Gym/B-Fit

5:00 -  Kids/Teen CF

Mod - Press Complex

3 Strict Press + 4 Push Press

Wod - 12 AMRAP

30 DU

8 TTB

8 DB Front Squats 35/50

8 DB Push Press

Core Accessory Work

11/06/18

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

7:00pm - Open/B-Fit Class

Mod ~ OverHead Squat

Wod - 10 RFT

10 WallBalls (14/20) 

10 DB Snatch (35/50) 

11/05/18

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

4:00 - Open Gym/B-Fit

5:00 - Kids/Teens CF

Mod: Sumo DL

Wod: 18 AMRAP

3 KB Swings 35/53

3 Box Jumps 20/24

200m Run  

6 KB Swings

6 Box Jumps

200 run

** increase each time by 3 reps

11/03/18

Saturday morning class with Coach Shallon

Mod: EMOM 8

1 Power Clean + 1 Push Jerk + 1 Hang squat Clean + 1 Split Jerk

Wod ~ 3 RFT

500m row

30 Hang Squat Cleans 65/95

5 Muscle Ups

30 Ab Mat Sit ups

11/02/18

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

11/01/18

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

Mod: 10-9-8-7-6-5-4-3-2-1

DB Bench Press 35/50

**in between each set Overhead Walking lunge (55/75)

Met Con: 8 RNDs

8 KB Swings 35/53

8/10 Cal Bike

Accessory Strength: - Resistance Bands

10/31/18

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

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

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