1 Feb

Daily Warm up

Skill:
Over Head Squat (PVC)

WOD:
15 Min AMRAP
-10 slammer balls
-10 box jumps or (tuck jumps)
-10 air squats

31 Jan

Daily Warm up plus
2 rounds of
-10 over head squats (PVC)
-10 push ups
-10 sit ups

WOD:
10 min AMRAP (As Many Rounds As Possible)
-10 back squats
-10 push press
-10 Dead Lift High Pulls

75lbs men/ 55lbs females

Thanks, we'll defiantly knock this out at work this morning.
Mike D.

30 Jan

Daily Warm Up

Skill:
Dead Lift (form)

WOD:
"Grace"
30 ground to over head

28 and 29 Jan

Rest days or Make up of WOD missed.
Reminder there will be a class at 1200 on Saturday.

Great job Lisa and Vally Girl, Keep it up!!

27 Jan

Daily Warm up

Skill:
Athletes Choice ( pick some thing you want to work on)

WOD:
5 rounds of
-3 wall walks
-6 box jumps
-9 push ups (hand release)
-12 pull ups

26 Jan

Daily Warm Up Plus
2 rounds of
-10 PVC over head squats
-10 Jumping jacks

WOD:
For Time 4 Rounds of:
-500 meter row

rest 3 min

25 Jan

Daily Warm up

Skill:
Pull ups


WOD:
15 min AMRAP
-20 kettle bell swings
-20 jumping lunges w/ KB
-20 mountain climbers

24 Jan

Daily Warm Up Plus
2 rounds of
-10 squats
-10 push ups

WOD:
10 rounds of
-100 meter sprints
rest 90 sec

23 Jan

Daily Warm up

Skill:
Press 3-3-3-3-3


WOD:
21-15-9
- clean 95/70
- bar facing burpees
- toes to bar

21 Jan

Rest Days/ or make up a WOD you missed

20 Jan

Daily Warm Up

Skill:
5 min of Double Unders work

Skill:
Back Squat 5-5-5-5-5

19 Jan

Daily warm up

WOD:
8 round of
-10 sit ups
-10 PVC over head squats
-10 pull ups

18 Jan

Daily Warm Up

Skill:
Clean 2-2-2-2-2

WOD:
15 min AMRAP
-5 burpee box jump
-10 wall balls 20/14
-100 meter run

* there will not be a coach during the 1130 classes due to work commitments.

17 Jan

Daily Warm up plus
3 rounds of
-200 meter run
-30 jumping jacks

WOD:
10-9-8-7-6-5-4-3-2-1
-Slam balls
-forward rolls

16 Jan

Daily Warm up

Skill:
Back Squat 1-1-1-1-1

WOD:
-50 double under or 150 single jump rope
-50 Abmat sit-ups
-40 double unders or 120 single jump rope
-40 Abmat sit-ups
-30 double unders or 90 single jump rope
-30 Abmat sit-ups
-20 double unders or 60 single jump ropes
-20 Abmat sit-ups
-10 double unders or 30 single jump ropes
-10 Abmat sit-ups

Anderson Field House hours 0900-1800
No 0600 class
There will be no coach for 1130 and the 1730 class will start early at 1700 thanks!

14 & 15 Jan

Rest Days or Make up a WOD that you missed this week

13 Jan

Daily Warm up

Skill:
Hand stand push up
* if you can do any HSPU do 30-60 sec hand stand holds

WOD:
21-15-9
-Dead Lift 135/85 lbs
-box jumps

* there will be a coach for tomorrows classes

12 Dec

Daily Warm up plus
2 rounds of
-30 jumping jacks
-20 air squats

WOD:
5 rounds of
-30 double unders or 100 single jump ropes
-15 "V" ups
-200 meter run

*as of right now there should be a coach available for fri classes. If there are any changes I will post it here and on our facebook.
Thanks

11 Jan

Daily Warm Up

Skill:
Front Squat 1-1-1-1-1

WOD
Tabatas (20sec of work 10 sec rest)
8 rounds of
-air squats
-pull ups
-push ups
-sit ups
-mountain climbers

10 Jan

Daily Warm up Plus
-1 mile jog

WOD:
20 min AMRAP
-300 meter row
-15 KB Swings
-10 Renegae rows

9 Jan

Daily Warm up

Skill:
Snatch

WOD:
Split jerk 1-1-1-1-1

7&8 Jan

Rest Days or Make a WOD That You Missed this Week

To see all photos go to our Facebook page!

6 Jan

Daily Warm Up

Skill:
Split jerk 1-1-1-1-1

WOD: 5 rounds
-400m run
-15 squat cleans
-25 Grass Hoppers

5 Jan

Daily Warm Up

WOD#1
3 rounds of
-200 meter run or 300 meter row
-15 box jumps

rest 2 min

WOD#2
-10 sumo dead lift high pulls
-5 bar facing burpees
-8 sumo dead lift high pulls
-4 bar facing burpees
-6 sumo dead lift high pulls
-3 bar facing burpees
-4 sumo dead lift high pulls
-2 bar facing burpees
-2 sumo dead lift high pulls
-1 bar facing burpees

4 Jan

Daily Warm up

Skill:
Squat Clean 1-1-1-1-1

WOD:
"FRAN"
21-15-9
-Thrusters
-Pull ups

*There will be a CrossFit competition on 17-19 of Feb. It will also feature over 15 sports including arm wrestling, body building, boxing, chess, cornhole, fitness body building, gymnastics, jiu-jitsu, K-1, kick boxing, mixed martial arts(MMA), muay thai, no gi grappling, power lifting-bench press and push pull, strongest man/woman and taekwondo.
this is a family event!!
$10 a day or $17 for the weekend Children under 10 are free!!

3 Jan

Daily war up Plus

3 rounds of
-5 Pull ups
-60 jump ropes

WOD: 15 Min AMRAP
-5 Burpees
-10 Box Jumps
-15 Toes to Bar