January 2016

Thursday 160121

TEAM WOD (Teams of 2)

Complete the following for time:

10 Sets (5 each athlete) of 10 Deadlifts (must alternate per set -bar can never rest on the ground, handing bar from one to other)

20 sets (10 each athlete) of 5 thrusters (must alternate per set -bar can never rest on the ground, handing bar from one to other )

2k Row (performed in 500 meter intervals) Non-Row Athlete Must hold barbell in OH position for rower to row (if dropped stop row)

10 sets (5 each athlete) of 5 Hand release Push-ups (one partner holds Plank and other partner does push-ups. Partner must be in plank while other does push-ups.)

**Penalty for setting down the bar is 5 synchronized team burpess, then they can commence back with the workout

** If a team of 3, two partners work and static hold at a time with same rep scheme.

Loads 75/55 95/65 115/80 135/95

Wednesday 160120

CrossFit Lift Off WOD

12min AMRAP:

3 Snatches 135/105 55+ 95/65

6 Clean & Jerks 135/105 55+ 95/65

9 C2B Pull-ups 55+ Pull-ups

54 Double-Unders

Post rounds and reps to responses.

The workshop class size will be limited so please remember to sign up at the gym by this Friday if you would like to attend!

Tuesday 160119

2 RFT:

20 KBS 55/35 RX+ 70/55 55+ 45/25

10 HSPU RX+ 10 Parallette HSPU(shoulder to parallette) 55+ 2/4″ Rise

20/15 Calorie Row

10/7 KB Push-ups (hands on one KB Handle, chest touches) 55+ Push-ups

Rest 2min

1 RFT:

20 KBS 55/35 RX+ 70/55 55+ 45/25

10 HSPU RX+ 10 Parallette HSPU (shoulder to parallette) 55+ 2/4″ Rise

20/15 Calorie Row

10/7 KB Push-ups (hands on one KB Handle, chest touches) 55+ Push-ups

Post total time minus 2 minutes rest to responses.

Monday 160118

For Time:

14 Thrusters 95/65 or 75/55

8 OH Lunges (alt/stationary) 95/65 or 75/55

4 Rope Climb 15′ 55+ 4 Rope Climb 10′

12 Thrusters

6 OH Lunges (alt/stationary)

3 Rope Climb 15′ 55+ 3 Rope Climb 10′

10 Thrusters

4 OH Lunges (alt/stationary)

2 Rope Climb 15′ 55+ 2 Rope Climb 10′

8 Thrusters

2 OH Lunges (alt/stationary)

1 Rope Climb 15′ 55+ 1 Rope Climb 10′

Post time to responses.

Awesome job to all of our teams that competed in last weekend’s KO in the OK competition. We are proud of you!

Sunday 160117

Rest day

Congratulations to Jeremy & Melanie Fullingim on the arrival of Booker Harris!  He was born on 1-6-16 weighing 9 lbs 15 ounces and was 21 inches long.