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CrossFit – Tue, Apr 18 Squat Clean (10-8-6-4-2) <p>10 at 55%</p><p>8 at 60-65%</p><p>6 at 70-75%</p><p>4 at 80%</p><p>2 at 85-90%</p> Metcon (3 Rounds for reps) <p>AMRAP 4:</p><p>500/450m Row</p><p>12/9 cal Bike</p><p>Max Power Snatch 75/55</p><p> </p><p>Rest 4 Minutes</p><p> </p><p>AMRAP 4:</p><p>500/450m Row</p><p>12/9 cal Bike</p><p>Max Power Snatch 95/65</p><p> </p><p>Rest 4 Minutes</p><p> </p><p>AMRAP 4:</p><p>500/450mRow</p><p>12/9 cal Bike</p><p>Max Power Snatch 115/85</p> Extra Work (AMRAP – Reps) <p>Any […]

CrossFit – Mon, Apr 17 Front Squat (6-4-2-6-4-2) <p>6 at 65%</p><p>4 at 75%</p><p>2 at 85%</p><p>6 at 70%</p><p>4 at 80%</p><p>2 at 90%</p> The Admiral (Time) 3 RFT: 20 Burpee Pull ups 20 Front Squats, 155/105 20 Box Jumps, 24/20" Extra Work (Time) <p>30 GHD sit-ups</p><p>9 Wall Walks</p><p>30 GHD sit-ups</p><p>15 HSPU</p><p>30 GHD sit-ups</p><p>9 Wall Facing HSPU</p>

CrossFit – Sat, Apr 15 Metcon (Time) <p>Partner WOD</p><p>10 Rounds</p><p>200m Run</p><p>10 C2B</p><p>14 Thrusters 75/55 (please try not to drop from overhead)</p>

CrossFit – Fri, Apr 14 Coaching Schedule for Today <p>5:30 6:30 8:30 9:30 OPEN GYM</p><p>11:30 &amp; 12:30 Scott M</p><p>4:00 Adam</p> Front Squat (10-8-6-4-2 Climbing) Metcon (Time) <p>3 Rounds For Time:</p><p>500/450mRow</p><p>10 Hang Cleans 135/95</p><p> </p><p>RX 115/85</p>

CrossFit – Thu, Apr 13 Coaching Schedule for today <p>5:30 6:30 8:30 9:30 OPEN GYM</p><p>11:30 &amp; 12:30 Scott M.</p><p>4:00 &amp; 5:30 Adam</p> Metcon (AMRAP – Reps) <p>EMOM x 24 (8 Rounds)</p><p>Minute 1: Walking Lunges</p><p>Minute 2: Calorie Row</p><p>Minute 3: Sit-ups</p>

CrossFit – Wed, Apr 12 Coaching Schedule for today <p>5:30 6:30 8:30 9:30 OPEN GYM</p><p>11:30 &amp; 12:30 Scott M</p><p>4:00 OPEN GYM</p><p>5:30 Adam</p> Metcon (Time) <p>5 Rounds For Time:<br />5 Double DB S2OH (50/35)</p><p>10 T2B</p><p>15 Wallballs 20/14lbs.<br />10 Box Jump overs or step overs</p><p><br />please don’t drop the Dumbbell</p>

CrossFit – Tue, Apr 11 Today’s Coaching Schedule <p>5:30, 6:30, 8:30, 9:30 11:30 12:30 4:00 OPEN GYM</p><p>5:30 Kodi</p> Metcon (Time) <p>8 Rounds</p><p>200m run or 300m row</p><p>4 Bar MU</p><p>8 Hang Cleans115/85</p><p> </p><p>RX C2B &amp; 95/65</p><p>Modifications for BMU &amp; C2B</p><p>Pull-ups</p><p>Ring Rows</p><p>DB plank rows</p><p>Barbell Bend over rows</p>

CrossFit – Mon, Apr 10 Today’s Coaching Schedule <p>5:30 &amp; 6:30 OPEN GYM</p><p>8:30 &amp; 9:30 Brandi M.</p><p>11:30 &amp; 12:30 OPEN GYM</p><p>4:00 &amp; 5:30 Kodi</p> Metcon (Time) <p>For Time:</p><p>Cash In: 750/700m Row</p><p>2 Rounds of:</p><p>25 Wallballs</p><p>25 Burpees to a target</p><p>25 Lunges</p><p>25 Pull-ups</p><p>Cash Out: 750/700m Row</p>

CrossFit – Sat, Apr 8 Metcon (Time) <p>Partner WOD</p><p>3 Rounds</p><p>30 Front Squats 95/65</p><p>15 Burpees</p><p>Directly into…….</p><p>130/100Cal Row</p>

CrossFit – Fri, Apr 7 Power Clean (5X5 70%) <p>Rest 1-2 minutes between sets</p> Built DifferenT (Time) For Time: 30 C2B 3 Rounds of Dumbbell "DT" 20 C2B 2 Rounds of Dumbbell "DT" 10 C2B 1 Rounds of Dumbbell "DT" Dumbbells: 50 / 35 lb’s 1 Round of Dumbbell "DT": 12 Deadlifts 9 Hang Power