7/28/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

Every 30 Seconds 1 Squat Clean for 20 Sets Total

Then…

3 Rounds For Time:
100 Double Unders (25 Double Under) (200 Singles)
10 Ring Muscle Ups (10 Bar Muscle Ups) (10 Ring Pull Ups and 10 Ring Dips) (With Bands)

Bonus Challenge: Everything UNBROKEN

 

July “COOL” Board

***Make some goals for yourself for July

– Jim N. – 700# CrossFit Total!
– Angie M. – 176# Clean & Jerk
– Chris M. – 295# Front Squat
– Austin – 305# Front Squat
– Rebecca – 160# Front Squat
– Troy – 245# Front Squat
– Jim N. – 220# Front Squat
– Roni – 140# Front Squat
– Michelle – 165# Front Squat
– Nicole – 202.5# Front Squat
– Ashley – 150# Front Squat
– Woody – 245# Front Squat
– Ben – 300# Front Squat
– Kacey – 175# Front Squat
– Angie M. – 3 Consecutive Ring Muscle Ups

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7/27/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Make Up/Challenge/Skill DAY

July “COOL” Board

***Make some goals for yourself for July

– Jim N. – 700# CrossFit Total!
– Angie M. – 176# Clean & Jerk
– Chris M. – 295# Front Squat
– Austin – 305# Front Squat
– Rebecca – 160# Front Squat
– Troy – 245# Front Squat
– Jim N. – 220# Front Squat
– Roni – 140# Front Squat
– Michelle – 165# Front Squat
– Nicole – 202.5# Front Squat
– Ashley – 150# Front Squat
– Woody – 245# Front Squat
– Ben – 300# Front Squat
– Kacey – 175# Front Squat
– Angie M. – 3 Consecutive Ring Muscle Ups

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7/26/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WODs

For Time:
10 Shoulders-to-Overhead (205/145) (165/115) (135/85) (95/65) (65/45)
20 Pistols (Assisted) (Goblet Squats)
30 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
40 WallBalls (20/14) (14/10) (10/6)
50′ Handstand Walk (15′ HS Walk) (20 HS Marches) (50 Second Handstand Hold) (100′ Bear Crawl)
60 Calorie Row
50′ Handstand Walk
40 WallBalls
30 GHD Sit-Ups
20 Pistols
10 Shoulders-to-Overhead

July “COOL” Board

***Make some goals for yourself for July

– Jim N. – 700# CrossFit Total!
– Angie M. – 176# Clean & Jerk
– Chris M. – 295# Front Squat
– Austin – 305# Front Squat
– Rebecca – 160# Front Squat
– Troy – 245# Front Squat
– Jim N. – 220# Front Squat
– Roni – 140# Front Squat
– Michelle – 165# Front Squat
– Nicole – 202.5# Front Squat
– Ashley – 150# Front Squat
– Woody – 245# Front Squat
– Ben – 300# Front Squat
– Kacey – 175# Front Squat

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7/25/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Every 3 Minutes Complete 7 Bench Press for 4 Sets
*Please share the racks

Then……..

Black/Blue/Grey WODs

4 Rounds For Time of:
200m Row
10 Burpees Over Rower, 2 foot jump, 2 foot land (Normal Burpees)

July “COOL” Board

***Make some goals for yourself for July

– Jim N. – 700# CrossFit Total!
– Angie M. – 176# Clean & Jerk
– Chris M. – 295# Front Squat
– Austin – 305# Front Squat
– Rebecca – 160# Front Squat
– Troy – 245# Front Squat
– Jim N. – 220# Front Squat
– Roni – 140# Front Squat
– Michelle – 165# Front Squat
– Nicole – 202.5# Front Squat
– Ashley – 150# Front Squat
– Woody – 245# Front Squat
– Ben – 300# Front Squat
– Kacey – 175# Front Squat

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7/24/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a 3 Rep Max Power Snatch (Tap & Go Reps)

Then……..

Black/Blue/Grey WODs

As Many Rounds As Possible in 12 Minutes of:
200m Run
2 Power Snatches (Approximately 70% of 3 RM from above)
2 Strict Chest-to-Bar Pull-Ups (Strict Pull-Ups) (Strict with Bands) (Ring Rows)
200m Run
4 Power Snatches
4 Strict C2B PU’s
200m Run
6
6
200m

8
8
Continue the pattern up until 12 minutes
*Each set of snatches must be UNBROKEN or else it is a 10 burpee penalty immediately

July “COOL” Board

***Make some goals for yourself for July

– Jim N. – 700# CrossFit Total!
– Angie M. – 176# Clean & Jerk
– Chris M. – 295# Front Squat
– Austin – 305# Front Squat
– Rebecca – 160# Front Squat
– Troy – 245# Front Squat
– Jim N. – 220# Front Squat
– Roni – 140# Front Squat
– Michelle – 165# Front Squat
– Nicole – 202.5# Front Squat
– Ashley – 150# Front Squat
– Woody – 245# Front Squat
– Ben – 300# Front Squat
– Kacey – 175# Front Squat

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7/21/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Every 2 Minutes Complete 4 Back Squats for 6 Sets
*Please share the racks

Then……..

Black/Blue/Grey WODs

2 Rounds For Time of:
10 Clean & Jerks (155/105) (115/75) (75/45) (45/35)
10 Bar Muscle-Ups (5 Bar MU’s) (10 Chest-to-Bar Pull-Ups) (10 Pull-Ups) (with Bands) (Ring Rows)
30 Strict Sit-Ups (Anchors, Fingers INTERLOCKED Behind Head) (Ab-Mat Sit-Ups)

July “COOL” Board

***Make some goals for yourself for July

– Jim N. – 700# CrossFit Total!
– Angie M. – 176# Clean & Jerk
– Chris M. – 295# Front Squat
– Austin – 305# Front Squat
– Rebecca – 160# Front Squat
– Troy – 245# Front Squat
– Jim N. – 220# Front Squat
– Roni – 140# Front Squat
– Michelle – 165# Front Squat
– Nicole – 202.5# Front Squat
– Ashley – 150# Front Squat
– Woody – 245# Front Squat
– Ben – 300# Front Squat
– Kacey – 175# Front Squat

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7/20/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Make Up/Challenge/Skill DAY

July “COOL” Board

***Make some goals for yourself for July

– Jim N. – 700# CrossFit Total!
– Angie M. – 176# Clean & Jerk
– Chris M. – 295# Front Squat
– Austin – 305# Front Squat
– Rebecca – 160# Front Squat
– Troy – 245# Front Squat
– Jim N. – 220# Front Squat
– Roni – 140# Front Squat
– Michelle – 165# Front Squat
– Nicole – 202.5# Front Squat
– Ashley – 150# Front Squat
– Woody – 245# Front Squat
– Ben – 300# Front Squat
– Kacey – 175# Front Squat

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7/1917

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WODs

For Time:
50 Box Jumps (30/24) (24/20) (20/12)
50 Kettlebell Swings (70/53) (53/35) (35/26) (26/18)
50 Knees-to-Elbows (On Rings) (Hanging Knee Raises)
50 Wall Balls (30/20) (20/14) (14/10) (10/6)
50 Burpees

July “COOL” Board

***Make some goals for yourself for July

– Jim N. – 700# CrossFit Total!
– Angie M. – 176# Clean & Jerk
– Chris M. – 295# Front Squat
– Austin – 305# Front Squat
– Rebecca – 160# Front Squat
– Troy – 245# Front Squat
– Jim N. – 220# Front Squat
– Roni – 140# Front Squat
– Michelle – 165# Front Squat
– Nicole – 202.5# Front Squat
– Ashley – 150# Front Squat
– Woody – 245# Front Squat
– Ben – 300# Front Squat
– Kacey – 175# Front Squat

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