The last day

180WOD

Badger - Slightly modified

30 squat cleans

30 Burpees

800m

3 rounds

Wed ladder

180WOD
dead lift
Lunges
Medball vups
Box
10-1 ladder


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Tues

Descending EMOM
5 kb
5 slams
5 pull ups
Begin with 1 minute....for each subsequent round reduce time by 1 second until you are unable to complete the triplet




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Monday

Long Slow Distance or Speed & Power
You Choose?
180WOD
10 back squat
5 hang clean
5 squat clean
5 G2OH
Team of 3 alternate between movements 1 partner working at a time to complete AMRAP 20 min.



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12 days of Christmas

180WOD
1 burpee
2 jumping air squats
3 sit ups
4 lunges each leg
5 games pushups
6 pullups
7 box
8 kb
9 thrusters
10 wall ball
11 cleans
12 burpees

Merry Christmas to all and to all a good night....


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Wed

180WOD
Situp
Pullup
OHS 65/95
Burpee
Slams
40 sec work - 20 Sec rest - 5 rounds

Post total number of reps

Tuesday

Brent had a photo shoot with Becky and the kids...thats why he missed class!!


180WOD - The Chief
3 Power Clean 95/135
6 Pushups
9 Airsquats
AMRAP 3 min - 1 min rest - 5 rounds
Score number of rounds completed in each segment

Monday - it's all about 50 burpees

180WOD
10 Thrusters
10 Burpees
10 Box
10 Toes to bar
5 rounds


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Sat - Hangover

180WOD
Ladder beginning at 1
Squat Clean
Burpee side jump
KB
Pullup

Thursday is not rest

180WOD
E2MOM - Every Two Minutes On The Minute
1 DL
10 Burpees
Each round go up in weight till you fail on DL or don't finish burpees in 2 min

Wednesday

180WOD
2 min of each movement
Wallball
Pull up
Box
Sit-up
Get a total rep count for each movement

3 min rest .... Then

Go back through each movement and do the number of reps you completed in the first round for each movement & try to beat 8 minutes.



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Tuesday

180 WOD - Couples Only
CF Cards
Heart - Burpees
Clubs - Clean & Jerk
Spades - Knees to Elbows
Diamonds - Double unders 20-40-60 based on card you get

Monday - Leg Day

180WOD
15 KB Swings
10 Weighted Lunges
5 Goblet
10 Rounds

Saturday is for a good cause!!!!

We can't begin to thank you all enough for your support. This whole CrossFit thing has grown to be much more than just a workout!!!

180 WOD
Murph

1 mile Run
100 Pullups
200 Pushups
300 AirSquats
1 mile Run

Friday

180 WOD
team of two
6 Squat Clean
9 power clean
12 slams
Alternate between two movements 20 min AMRAP

Wednesday - The Masses

180 record day!!!! 49 hit the WOD in our 3 session....You guys Rock

180WOD
1-10 Ladder WallBall
10 Squats between each set
then
1-10 Ladder KB
10 Situps between each set
then
1-10 Ladder Push Press
10 Double Unders - 30 Singles

Example....1 wallball, 10 squats - 2 wallball, 10 squats - 3 wall ball etc...

Tuesday

180WOD
20 min Bench
Then
20 min DL
10 sets between 5 - 10 reps each movement...no time

Skill - Intro to the rower


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Monday 2 time - 2 time AMRAP

180WOD
10 x Pullup or Body Row
10 x Burpee
10 x Pushup
15 min amrap

then

10 x front squat or OHS
10 x box
10 x situp
15 min amrap

Workout is done with a partner alternating movements and only one partner working at a time....

Snow Sat

180WOD
1 min Situps
1 min slams
1 min pushups
1 min 5 reps power clean
Go up in weight each round
5 rounds


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Friday

180WOD
Max reps thrusters 45/65 in one minute
Max rep kb in one minute
Repeat for a total of 16 minutes - 8 minutes each movement

Score is total number of thrusters & total number of swings


-- Post From My iPad

Wonderful Wednesday!

Warm up with Deadlifts!
Sets of 10-10-5....adding weight as you go.

WOD

10 DL 275/185
20 Stick jumps
30 Ball slams
40 lunges
50/150 dubs/singles
60 air squats

3 rounds for time!