• Sunday February 25th




    "Havana"

    WOD

    Complete as many rounds as possible in 25 minutes of:

    150 double-unders

    50 push-ups

    15 power cleans

    Men: 185 lb.

    Women: 125 lb.


    This workout is recommended to be a 2 person team wod

    Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

    While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

    Marchini is survived by numerous friends and family members.

    Scaling

    Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

    Intermediate Option

    Complete as many rounds as possible in 25 minutes of:

    100 double-unders

    30 push-ups

    10 power cleans

    Men: 135 lb.

    Women: 95 lb.

    Beginner Option

    Complete as many rounds as possible in 20 minutes of:

    75 single-unders

    20 knee push-ups

    10 power cleans

    Men: 75 lb.

    Women: 55 lb.

  • Saturday February 24th

    WOD

    Rest Day
    No Regular Classes

    Registered Open Athletes - 10 -12pm Doors open at 9:30am
    We will run heats at
    10:00, 10:30, 11:00, & 11:30 Lights out at 12:00

  • Friday February 23

    WOD
    WORKOUT 18.1

    Complete as many rounds as possible in 20 minutes of:
    8 toes-to-bars
    10 dumbbell hang clean and jerks
    14 / 12-cal. row

    VARIATIONS
    Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Women use 35-lb. dumbbell

    Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell

    Teenagers 14-15: Boys use 35-lb. dumbbell Girls use 20-lb. dumbbell

    Scaled Teenagers 14-15: Boys perform hanging knee-raises, use 20-lb. dumbbell

    Girls perform hanging knee-raises, use 10-lb. dumbbell

    Masters 55+: Men use 35-lb. dumbbell Women use 20-lb. dumbbell Scaled Masters 55+: Men perform sit-ups, use 20-lb. dumbbell Women perform sit-ups, use 10-lb. dumbbell

  • Thursday February 22nd

    Reminder there will NOT be a scheduled 6:30pm class tonight in preparation for the release of 18.12. The open workout will be released at 7pm. EVERYONE in invited out to watch the release, hang out w some friends, judge, or just spectate.   Look forward to seeing everyone there.


    WOD
    BB/Strength 
    EMOMx15 climbing

    Min 1-4 . 3 Position Snatch (HH/L/F)
    Min 5-8 Double TNGO
    Min 9-15 1 Snatch P/S/S

    Reset

    Conditioning
    AMRAPx9
    9 GS Box Jumps 24/20
    6 Hang Power Cleans 115/85
    *3/2 Muscle Up R/B
    2:1 C2B Pull Ups 

  • Wednesday February 21st

    WOD


    BB/Strength
    Back Squat
    5-5-3-3-1-1

    5's- 70-75%
    3's- 80-85%
    1's- 90+/-

    Conditioning
    4 RFT of
    20 DB OH Lunges 45/35
    10 Burpee of Bell

    Time Cap 13:00


    FX
    Back Squats
    5-5-5-5-5 . across moderate-heavy

    Conditioning
    3-4 RFT of
    20 OH DB Lunge Scale loads as needed
    10 Burpees




  • Tuesday February 20th

    WOD


    Rest Day --Closed
    NO OPEN GYM TODAY 

  • Monday February 19th

    WOD

    Min 0-4
    AMRAP
    Cindy
    5 Pull Ups
    10 Push Ups
    15 Air Squats

    Min 4-7
    AMRAP
    10 Deadlifts 185/125
    5 Strict HSPU

    Min 7-10
    AMRAP
    Cindy

    Min 10-12
    AMRAP
    10 Deadlifts 185/125
    5 Strict HSPU

    Min 12-14
    Cindy

    Min 14-15
    10 Deadlifts
    5 Strict HSPU

    Min 15-16
    Cindy

    Score completed rounds of Cindy and DL HSPU couplet.
    Cindy-12
    DL- 7
     
    For each AMRAP only count completed rounds. The ability/strategy to rest will be up to ea athlete. Example: If there is only 30 seconds left and you just finished a full round of one of the AMRAPs, you can use this time as your built in rest while waiting to transition to next station. 

  • Sunday February 18th

    WOD

    EMOMx16
    Odd- OHS
    Even – 3-5 Burpee to plate

    During this emom we are looking to climb to heavy as possible for OHS
    Minutes 1-8 complete 2 OHS.
    Minutes 11-16 complete 1 OHS

    reset

    10 -9-8-7-6-5-4-3-2-1 reps of

    Power Cleans
    Core (V Ups, MB SU, TTB, GHD, )

    1. 185/125 2. 155/105 3. 135/95

    During to portion of the workout I am looking for a heavy/challenging load but still moving
    efficiently.

    FX
    EMOM
    Front squat or OH Lunge
    Core

    10-9-8...
    Power Clean 115/85 . 95/65
    Core

  • Saturday February 17th

    Bring a friend 9-10-11 classes only


    WOD

    In teams of two, with only one person working at a time, complete:
    100 Kettlebell Swings 1.5/1
    400 Meter Run/Row 500
    100 Barbell Thrusters 45/35
    400 Meter Run/Row 500
    100 Pull-Ups
    400 Meter Run/Row 500
    100 Barbell Thrusters 45/35
    400 Meter Run/Row 500
    100 Kettlebell Swings 1.5/1


    Members with new athletes cut the reps in half and complete 1-2 rounds 


  • Friday February 16th

    WOD

    Rest Day
    CLOSED

  • Thursday February 15th

    WOD

    AMRAPx15
    5 Hang Power Cleans 115/85
    10 Shoulder 2 OH
    10 Burpee Box Jumps 24/20
    5 Overhead Squats

    Rest 5:00

    Annie
    50-40-30-20-10 reps of
    II Unders
    Sit Ups

    FX
    Scale loads as needed
    OH Lunge
    Step Ups 

  • Wednesday February 14th

    WOD

    BB/Strength
    Deadlifts
    5-3-1-1-1 TnGo reps
    *Heavy as possible

    Conditioning
    3 Rounds for reps of
    3:00 Cal
    2:00 Power Snatch 95/65
    1:00 Pull Ups
    Rest 2:00

    FX
    Deadlifts
    3-3-3-3-3 Mod-Heavy

    3 RFR of
    3:00 cal row
    2:00 Power Snatch 75/55
    1:00 Pull -Ups
    Rest 2:00



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