8/16/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Make Up/Challenge/Skill DAY

August “COOL” Board

***Make some goals for yourself for August
– V – 145# Split Jerk
– Jess F. – 160# Split Jerk
– Leann – 133 Consecutive Double Unders
– Angie M. – 115 Consecutive Double Unders
– Natalie – 105 Consecutive Double Unders
– Nate – 425# x 2 Deadlift
– Courtney – 235# Deadlift
– Annette – 140# Snatch
– Laura D. – 200# Clean
– Ali – 1st Rope Climb
– Alex M. – 1st Rope Climb
– Jim N. – 5 Strict Chest to Bar Pull Ups
– Dana A. – 1st Rope Climb
– Katie M. – 1st Rope Climb
– Beth – 235# Deadlift
– Kellie – 275# Deadlift

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8/15/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

As Many Rounds As Possible in 10 Minutes of:
10 DBell Snatches, Alternating Arms (70/50) (55/35) (40/25) (30/15) (20/10)
20 Strict Sit-Ups, can use anchors (Ab-Mat Sit-Ups)
40′ Handstand Walk (20 HS Marches) (30 Second HS Hold) (20 Marches, Feet on Box) (80′ Bear Crawl)

August “COOL” Board

***Make some goals for yourself for August
– V – 145# Split Jerk
– Jess F. – 160# Split Jerk
– Leann – 133 Consecutive Double Unders
– Angie M. – 115 Consecutive Double Unders
– Natalie – 105 Consecutive Double Unders
– Nate – 425# x 2 Deadlift
– Courtney – 235# Deadlift
– Annette – 140# Snatch
– Laura D. – 200# Clean
– Ali – 1st Rope Climb
– Alex M. – 1st Rope Climb
– Jim N. – 5 Strict Chest to Bar Pull Ups
– Dana A. – 1st Rope Climb
– Katie M. – 1st Rope Climb
– Beth – 235# Deadlift
– Kellie – 275# Deadlift

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8/14/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

“Kelly”
5 Rounds For Time of:
400m Run (or 400m Row)
30 Box Jumps (24/20) (20/12) (12/8)
30 WallBalls (20/14) (14/10) (10/6)

*Scale back to 3 rounds or 5 rounds of 200-15-15 if needed

August “COOL” Board

***Make some goals for yourself for August
– V – 145# Split Jerk
– Jess F. – 160# Split Jerk
– Leann – 133 Consecutive Double Unders
– Angie M. – 115 Consecutive Double Unders
– Natalie – 105 Consecutive Double Unders
– Nate – 425# x 2 Deadlift
– Courtney – 235# Deadlift
– Annette – 140# Snatch
– Laura D. – 200# Clean
– Ali – 1st Rope Climb
– Alex M. – 1st Rope Climb
– Jim N. – 5 Strict Chest to Bar Pull Ups
– Dana A. – 1st Rope Climb
– Katie M. – 1st Rope Climb
– Beth – 235# Deadlift
– Kellie – 275# Deadlift

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8/13/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

“CrossFit Total”
Work up to a 1 Rep Max on All 3 Lift:
Back Squat
Strict Shoulder Press
Deadlift

*Please share the racks
*If you are not comfortable dumping weight off your back please practice with lighter weight or ask for a spot before maxing out

Bonus Challenge
For Time:
1 Mile Bike

August “COOL” Board

***Make some goals for yourself for August
– V – 145# Split Jerk
– Jess F. – 160# Split Jerk
– Leann – 133 Consecutive Double Unders
– Angie M. – 115 Consecutive Double Unders
– Natalie – 105 Consecutive Double Unders
– Nate – 425# x 2 Deadlift
– Courtney – 235# Deadlift
– Annette – 140# Snatch
– Laura D. – 200# Clean
– Ali – 1st Rope Climb
– Alex M. – 1st Rope Climb
– Jim N. – 5 Strict Chest to Bar Pull Ups
– Dana A. – 1st Rope Climb
– Katie M. – 1st Rope Climb
– Beth – 235# Deadlift
– Kellie – 275# Deadlift

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8/10/18

*RESERVE YOUR SPOT TODAY’S CLASS.

***Open Gym Sunday 10-11 AM***

Black/Blue/Grey WOD

“Grace”
For Time:
30 Clean & Jerks (135/95) (95/65) (65/45) (45/35)

August “COOL” Board

***Make some goals for yourself for August
– V – 145# Split Jerk
– Jess F. – 160# Split Jerk
– Leann – 133 Consecutive Double Unders
– Angie M. – 115 Consecutive Double Unders
– Natalie – 105 Consecutive Double Unders
– Nate – 425# x 2 Deadlift
– Courtney – 235# Deadlift
– Annette – 140# Snatch
– Laura D. – 200# Clean
– Ali – 1st Rope Climb
– Alex M. – 1st Rope Climb
– Jim N. – 5 Strict Chest to Bar Pull Ups
– Dana A. – 1st Rope Climb
– Katie M. – 1st Rope Climb

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8/9/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Make Up/Challenge/Skill DAY

August “COOL” Board

***Make some goals for yourself for August
– V – 145# Split Jerk
– Jess F. – 160# Split Jerk
– Leann – 133 Consecutive Double Unders
– Angie M. – 115 Consecutive Double Unders
– Natalie – 105 Consecutive Double Unders
– Nate – 425# x 2 Deadlift
– Courtney – 235# Deadlift
– Annette – 140# Snatch
– Laura D. – 200# Clean
– Ali – 1st Rope Climb
– Alex M. – 1st Rope Climb
– Jim N. – 5 Strict Chest to Bar Pull Ups
– Dana A. – 1st Rope Climb
– Katie M. – 1st Rope Climb

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8/7/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Every 2 Minutes Complete 3 Push Jerks for 6 Sets
*Please share the racks

Then……

Black/Blue/Grey WOD

3 Rounds For Time of:
20 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
20 Weighted Push Ups, Plate on Back (45/25) (25/10) (No Weight) (from Knees)
160′ Farmer’s Carry with 2 KB’s (70/53) (53/35) (35/26) (26/18)

August “COOL” Board

***Make some goals for yourself for August
– V – 145# Split Jerk
– Jess F. – 160# Split Jerk
– Leann – 133 Consecutive Double Unders
– Angie M. – 115 Consecutive Double Unders
– Natalie – 105 Consecutive Double Unders
– Nate – 425# x 2 Deadlift
– Courtney – 235# Deadlift
– Annette – 140# Snatch
– Laura D. – 200# Clean
– Ali – 1st Rope Climb
– Alex M. – 1st Rope Climb
– Jim N. – 5 Strict Chest to Bar Pull Ups
– Dana A. – 1st Rope Climb
– Katie M. – 1st Rope Climb

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8/6/18

*RESERVE YOUR SPOT TODAY’S CLASS.

Every Minute On the Minute Complete 1 Squat Clean for 11 Sets

Then……

Black/Blue/Grey WOD

For Time:
50/35 Calorie Row
40 KB Swings (53/35) (35/26) (26/18)
30 Box Jumps (24/20) (20/12) (12/8)
20 Squat Cleans (135/85) (95/65) (65/45) (45/35)

August “COOL” Board

***Make some goals for yourself for August
– V – 145# Split Jerk
– Jess F. – 160# Split Jerk
– Leann – 133 Consecutive Double Unders
– Angie M. – 115 Consecutive Double Unders
– Natalie – 105 Consecutive Double Unders
– Nate – 425# x 2 Deadlift
– Courtney – 235# Deadlift
– Annette – 140# Snatch
– Laura D. – 200# Clean
– Ali – 1st Rope Climb
– Alex M. – 1st Rope Climb
– Jim N. – 5 Strict Chest to Bar Pull Ups
– Dana A. – 1st Rope Climb
– Katie M. – 1st Rope Climb

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