Class Schedule
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WODS

9/15/14 Monday

Performance A. Back Squats; 5 reps x 3 sets, rest 2min *Build to a tough 5 reps. Then do 3 sets of 5 with same weight   B. Double Pause Back Squats; 3 reps x 3 sets, rest 2min *Pause…

9/13/14 Saturday

Performance A. In 3 minutes complete: 20 KB Swings 15 Burpees AMRAP of 1-arm KB Snatches in the remaining time + Rest 1 minute + In 3 minutes complete: 20 KB Swings 15 Burpees AMRAP of 1-arm KB Clean and…

9/12/14 Friday

Performance A. Find your 1RM Front Squat *Beginners find a tough 5 reps B. 3 rounds for time: 400m Run 21 Pull ups 12 Hang Squat Snatches, 95/65   C. 3 rounds of: 10 GHD Hip Extensions w/ added weight…

9/11/14 Thursday

Performance A. 
1 Push Press + 1 Push Jerk, 6 sets, 
rest 3min *B/w sets use this time to work on Hip mobility and prepare for Part B.   B. 
Three rounds for time of: 6 Handstand Push-up (or L-Seated…

9/10/14 Wednesday

Performance A. Paused Front Squats (10sec hold at bottom); 3reps x 3 sets, rest 2min *Take 2-3 warm-up sets then go at it   B. Big Clean Complex; 6 sets of entire complex, rest as needed between sets High Hang…

9/9/14 Tuesday

Performance For time: 1 mile Run 50 Wall Balls, 20/14 40 BJ, 24/20 30 Burpees 20 Power Snatches, 95/65 *do not get sloppy on the power snatches! Take your time to set up and move with a purpose. Effic Competition…

9/8/14 Monday

Performance A. Find a 1RM Back Squat *Beginner’s work to a tough 5 reps   B. Row 500m @ 50% effort Row
 500m @ 85% *The “50% effort″ should be at 5k pace, the “85%″ should be at, or just below,…

9/6/14 Saturday

Performance Upon their request: Monty and RJ’s 1-Year Anniversary WOD: In pairs of two complete the following in 2:00 Tabata’s (20sec of work:10sec of rest) *P1 does the full 2:00 tabata while P2 rests. Then P2 does the full 2:00…

9/5/14 Friday

Performance A. 
Take 10-12 minutes and build to a heavy, but not necessarily 1RM Snatch   B. 
Every minute, on the minute, for 15 minutes: 2 Snatch or Power Snatch 4 Burpees over Barbell *Load can vary from minute to…

9/4/14 Thursday

Performance A1. 1 Shoulder Press + 4 Push Press x 4 sets, 
rest 60sec A2. Strict Toes-to-Bar; 8-10 x 4 sets, 
rest 60sec   B. 
AMRAP in 8 minutes of: 5 Hang Power Clean (135/95) 10 Pull-Ups 15 Hand-Release Push-Ups…

9/3/14 Wednesday

Performance A1. Bulgarian Split Squat @ 30×1; 6-8/leg x 5 sets, 
rest 60sec A2. Dumbbell External Rotations @ 2020; 6-8/arm x 5 sets, 
rest 60sec B. 
In teams of three, with only one work station per team, and only one…

9/2/14 Tuesday

Performance A.  Every 90sec for 15min, complete (10 sets): Halting Snatch Deadlift + Hang Power Snatch + OHS   B. 
In teams of two, partners alternate to complete 5 sets each of: 5 Overhead Squats 10 Kettlebell Swings (32/24kg) 20…

Labor Day Memorial Workout!

9/1/14 Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. Here is CrossFit.com’s Hero workout dedicated to them.             “Hotshots…

8/30/14 Saturday

Performance In teams of two, with only one partner working at a time, complete: 100 Burpees 100 Dumbbell Ground to Overhead 100 Box Jump Overs   *Teammates may partition reps however they’d like, but the non-working partner must be in…

8/29/14 Friday

Performance A1. Deadlift; 6-8 reps x 3 sets, 
rest 20sec A2. Unbroken Kettlebell Swings; 20 reps x 3 sets, 
rest 3 minutes   B. 
For time: -1000m Row Three rounds of: 10 Thrusters (95/65lbs) 20 Pull-Ups -100 Double-Unders 0r 300…

8/28/14 Thursday

Performance A1. Shoulder Press @ 20X1; 4-6 reps x 4 sets, 
rest 90sec A2. Strict Pull-ups @ 21X1; 2-3 reps x 4 sets, rest 90 sec   B. 
AMRAP in 7 minutes of: 10 HR Pushups or Ring Push-Ups 15…

8/27/14 Wednesday

Performance A. 
Every 90sec for 18min (12 sets), complete: Min 1 – Pistol Progressions 4-6/leg Min 2 – Handstand Holds or Walks (freestanding or supported) x 30-60sec Min 3 – L-Sits x 30-60 seconds Min 4 – Pull-Up Progressions x…

8/26/14 Tuesday

Performance A1. Bench Press; 4-6 reps x 3 sets, 
rest 60sec A2. Single Arm Dumbbell Row @ 10×0; 15-20 reps x 3 sets, rest 60-90sec   B. 
Three rounds for time of: 20 Kettlebell Swings (24/16 kg) 10 Single Arm…