Warm Up Mobility and Line Drills Testing WOD #1 100 Russian Kettlebell Swings for time 72M/53W rest then: Conditioning WOD AMRAP in 10 Mins 30 Double Unders 15 Power Snatch 75M/45W rest 5 mins Testing WOD#2 Run 400 Meter s for time goal Men 1:20 / Women 1:35 Cool Down Stetching
Warm Up Mobility and Line Drills Strength Workout Dead Lift If you are on week #2- Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80% Set #3 is 3 reps (or more) @ 90% rest 5 mins then Conditioning Workout 3 Rounds for time [...]
Warm Up Mobility and Line Drills Strength Workout (15 minutes) Clean (anyhow) 1 – 1 – 1 rest 5 mins then: Conditioning Workout “Nasty Girls” 3 Rounds for time 50 Air Squats 7 Muscle Ups or scaled 35 Pull Ups & 35 Dips 10 Hanging Power Cleans 135M/95W Cool Down Stretching Work
Strength Work Shoulder Press If you are on week #2- Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80% Set #3 is 3 reps (or more) @ 90% rest 5 mins then Conditioning Work 5 Rounds for time 7 Push Jerk 115M/75W 7 Knee [...]
The Saturday Group has grown dramatically therefore we are now offering a 9am and 10am class. If you are a beginner or first timer I highly suggest you come to the 10am class. We also will allow unannounced drop ins for a drop in fee of $25 if you wish to come try out a [...]
Warm Up Mobility and Line Drills Strength Work Back Squat If you are on week #1- Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75% Set #3 is 5 reps (or more) @ 85% then: Conditioning Work 4 Rounds for time of: Prowler high [...]
Warm Up Mobility and Line Drills Skill Work (15 mins) Practice “The Snatch” Not looking for a PR looking for practice for 15 mins try to do full squat snatch or do an overhead squat after power snatch Conditioning Work 15 Mins AMRAP (as many rounds as possible) 10 Ring Dips 10 Toe 2 Bar [...]
Warm Up Mobility and Line Drills Strength Work Dead Lift If you are on week #1- Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75% Set #3 is 5 reps (or more) @ 85% then: Conditioning Work 3 Rounds for time of: 100 Meter [...]
Warm Up Mobility and Line Drills. Workout of the Day “The Chief” Max rounds in 3 minutes of: 3 Power cleans 135#Men/95#Women
 (must rack) 6 Push-ups
 (hand release at bottom lock out at top) 9 Squats (below parallel on bottom open hips at top) Rest 1 minute. Repeat for a total of 5 cycles Cool [...]
Strength Work Shoulder Press If you are on week #1- Set #1 is 5 reps @ 65% of your “working” one rep max. Set #2 is 5 reps @ 75% Set #3 is 5 reps (or more) @ 85% then: Conditioning Work (CrossFit) 2 Rounds for time of: Row 500 Meters 25 Burpee lateral jumps [...]
