December 2016

December 26, 2016

Monday 161226

The 5:00am and 6:30pm classes are canceled today. 

16min AMRAP Sequence of:

-30 Bar Facing Burpees
-30 Snatch 75/55 MRX 45/35
-25 Bar Facing Burpees
-25 Snatch 95/65 MRX 75/55
-20 Bar Facing Burpees
-20 Snatch 115/80 MRX 95/65
-15 Bar Facing Burpees
-15 Snatch 135/95 MRX 115/80
-10 Bar Facing Burpees
-10 Snatch 165/115 MRX 135/95
-5 Bar Facing Burpees
-AMRAP Snatch 185/125 MRX 145/100

Post reps to responses.

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December 26, 2016 Read More »

December 23, 2016

Friday 161223

DB’s Annual 12 Days of Christmas WOD!

FOR TIME:
-1 Power Snatch 95/65 55+ 75/55
-2 Thrusters 95/65 55+ 75/55
-3 SDHP 95/65 55+ 75/55
-4 Barbell Push-Ups 55+ Push-ups
-5 KettleBell Swings 55/35lbs 55+ 45/25
-6 Box Jumps 24/20″ 55+ Step-Ups Okay
-7 Pull Ups
-8 Toes to Bar
-9 Wall Balls 20/14 10′ 55+ 20/10 9′
-10 Deadlifts 95/65 55+ 75/55
-11 Hang Power Clean 95/65 55+ 75/55
-12 Barbell Burpees
*You move through the workout using the same format as the song. Complete 1 Power Snatch, then 2 Thrusters and 1 Power Snatch, then 3 SDHP, 2 Thrusters and 1 Power Snatch. Time stops when you finish all 12 exercises.

Post time to responses.

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December 23, 2016 Read More »

December 22, 2016

Thursday 161222

“CrossFit Total with a Twist”

-15min to Achieve a Max Back Squat
-15min to Achieve a Max Bench Press
-15min to Achieve a Max Deadlift

-Order for performing the 3 lifts will be squat, bench press, and then deadlift. Best single attempt for each of the 3 lifts are added together for the CrossFit Total with a Twist.

-Squat, the bar is taken from the rack and has to be placed back in the rack for a successful lift.

-Bench Press, the bar can have help on lift off from rack,a controlled rep touches chest to full lock out, bar can be assisted back in rack. The Butt/Glutes have to maintain contact with bench.

-Deadlift the bar is pulled up until the lifter is standing erect with knees & hips fully extended and shoulders behind bar. The bar is lowered under control with both hands back to the ground. The bar may not be dropped.

Post total to responses.

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December 22, 2016 Read More »

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