Monday July 1, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "PREP" AND "BASICS" classes

*An RSVP is required no later than 10PM the previous night for ALL "FIGHT" classes

CrossFit

Back Squats 4x6 @ 70%

*Rest 2mins b/t sets

Then...

12 min amrap:
  • 25 Double Unders
  • 12 Pushups


Basics

4 Rounds for Total Reps of:
  • 1 min Max Pushups
  • 1 min Max Pullups
  • 1 min Max Box Jumps
  • *Rest 1 min b/t rounds

Tuesday July 2, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "PREP" AND "BASICS" classes

*An RSVP is required no later than 10PM the previous night for ALL "FIGHT" classes

CrossFit

4x1 3 Position Clean + 1 jerk (Hi-hang, Hang, Floor) Heaviest possible going unbroken

*rest 60s

Then...

3 Rounds for total Reps of:

1 Min Max Effort:
  • HSPU

2 Min AMRAP:
  • 12 T2B
  • 12 Push Press(65/95)

*rest 60s between rounds


PREP

  • SHOULDER SERIES
  • SQUAT SERIES

Wednesday July 3, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "PREP" AND "BASICS" classes

*An RSVP is required no later than 10PM the previous night for ALL "FIGHT" classes

CrossFit

18-15-12-9-6-3 of:
  • Front Squat (95/135)
  • Box Jumps
  • Sit Ups


Basics

  • 1K Row
  • *Rest as long as needed to give 100% effort.
  • 1K Row
  • *Rest as long as needed to give 100% effort.
  • 1K Row

Thursday July 4, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "PREP" AND "BASICS" classes

*An RSVP is required no later than 10PM the previous night for ALL "FIGHT" classes

ALERT!!: 8am and 9am classes only. All other classes canceled for 4th of July

CrossFit

"Happy 4th of July Partner WOD!"

Then...

2 Person Teams:
  • 200 Double Unders
    (total b/t partners. both can be doing double unders at the same time)
  • 60 Partner Wall Balls
    (done standing side by side and alternating wall balls)
  • 50 Pullups
    (Partner 1 performs dead hang from bar while partner 2 does pullups, if partner drops from bar then you must stop pullups and drop as well)
  • 40 Burpee Over the Bar
    (Total, alternating Partners)
  • 30 Toes 2 Bar
    (each, performed same as pullups)
  • 20 Partner Deadlifts
    (men-405, women-315, Coed-350)
  • 10 Wheelbarrow clapping Pushups each
    (partner holds legs while you perform clapping pushups)


PREP

  • THRUSTERS
  • DEADLIFTS

Friday July 5, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "PREP" AND "BASICS" classes

*An RSVP is required no later than 10PM the previous night for ALL "FIGHT" classes

CrossFit

Back Squats: 5 x4 @ 75%

*Rest 2mins b/t sets

Then...

  • 1K Row
  • *Rest as long as needed to give 100% effort.
  • 1K Row
  • *Rest as long as needed to give 100% effort.
  • 1K Row

Basics

15 Min AMRAP of:

  • 12 Burpees
  • 12 Wall Balls
  • 12 KB Swings

Saturday July 6, 2013

Prep @ 8AM

  • SNATCH
  • CLEAN AND JERK




TEAM WOD @ 9AM

Monday June 24, 2013

CrossFit

Back Squat 4x5@80% (rest 60-90s b/t sets)

3 min max wall balls

6 min amrap:
  • 40 Double unders
  • 12 Burpees

3 min max wall balls


Basics

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

  • 750m Row
  • 25 KB Swings
  • 12 HR Pushups
  • 25 KB Sumo Hi pulls
  • 12 HR Pushups
  • 25 KB Goblet Squats
  • 12 HR Pushups
  • 25 KB Snatch(alt. arms)
  • 12 HR Pushups

Tuesday June 25, 2013

CrossFit

750m Row

3 Rounds of
  • 6 Muscle Ups (bar or rings, choose whichever you are NOT good at)
    or
    12 C2B pullups/12 Ring Dips
  • 6 Strict HSPU(no kipping)
  • 6 ea. arm KB Snatch into lunge
  • 6 Thrusters(95/135)


PREP

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

  • Thursters
  • Deadlits

Wednesday June 26, 2013

CrossFit

5 min EMOM Full Squat Snatch @75%

Then...

3 Rounds:
  • 20 Box Jumps
  • 20 KB Swings
  • 20 T2B


Basics

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

3 Mins Max Wall Balls

6 min amrap:
  • 40 Double unders
  • 12 Burpees

3 Mins Max Wall Balls

Thursday June 27, 2013

CrossFit

5 min EMOM Full Clean & Jerk @75%

Then...

For Time:
  • 25 OH Squats(65/95)
  • 12 HR Pushups
  • 25 Sumo Hi Pulls(65/95)
  • 12 HR Pushups
  • 25 BB Front Rack Step Ups (65lb-20"/95lb-24")
  • 12 HR Pushups
  • 25 Push Press(65/95)
  • 12 HR Pushups


PREP

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

  • SNATCH
  • CLEAN AND JERK

Friday June 28, 2013

CrossFit

AND

Basics

3 Rounds of:

  • 8 Strict Pullups
  • 60 Sec Rest
  • 1 Freestanding Handstand hold (use a partner to hold/stabilize legs in handstand hold position if necessary)
  • 60 Sec Rest

Then...

12 Min AMRAP of:

  • 15 Sit-ups
  • 15 Supermans
  • 15 Russian Twists (each side)
  • 200 M Sprint

Saturday June 29, 2013

Prep @ 8AM

  • SHOULDER SERIES
  • SQUAT SERIES




TEAM WOD @ 9AM

Monday June 17, 2013

CrossFit

20 Hang Squat Cleans(65/95)

3 Rounds for time of:
  • 10 Burpees
  • 10 C2B Pullups

20 Barbell Lunges(65/95 w/bar on back)

3 Rounds for time of:
  • 10 HR Pushups
  • 10 T2B

20 Push Press(65/95)

3 Rounds for time of:
  • 10 HSPU
  • 10 Situps

20 Hang Squat Cleans(65/95)


Basics

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

  • Wall Balls
  • KB Swings (35/53)
  • Pushups
  • Slam Balls
  • Cal Row
*Done in Fight Gone Bad Format: 1 min at each station. Goal is highest amount of total reps at the end of the 3 rounds.

Tuesday June 18, 2013

CrossFit

4x3 Front Squats @ 75%

*Rest 60s b/t sets

Then...

15 min AMRAP:
  • 40 Double Unders
  • 20 KB Swings (35/53)
  • 10 Box Jumps (20/24)


PREP

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

  • Thursters
  • Deadlits

Wednesday June 19, 2013

CrossFit

3-3-1-1 Push Jerk (work up to a 1 rep max)

Then...

3 Rounds:
  • 500m Row
  • 30 Wall Balls
  • Rest 1:1


Basics

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

  • 15 Burpees
  • 3 Rounds of: 10 Pullups - 10 Med Ball Cleans
  • 15 Burpees
  • 3 Rounds of: 10 Toes 2 Bars - 10 Med Ball Cleans
  • 15 Burpees
  • 3 Rounds of: 10 Box Jumps - 10 Med Ball Cleans
  • 15 Burpees

Thursday June 20, 2013

CrossFit

10min of Mobility Flexibility work

Then...

"Frianebeth"
  • 21 Thrusters(65/95) - 21 Pullups
  • 15 Squat Cleans (95/135) - 15 Ring Dips
  • 9 Deadlifts (155/225) - 9 HSPU


PREP

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

  • SHOULDER SERIES
  • SQUAT SERIES

Friday June 21, 2013

CrossFit

  • GHD Situps
  • Slam Balls
  • KB Sumo Hi-Pulls
  • KB Goblet Lunge (Alt Leg)
  • Cal Row
  • Rest
*Done in Fight Gone Bad Format: 1 min at each station. Goal is highest amount of total reps at the end of the 3 rounds.


Basics

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

3 x Max Nose/Toes Holds

3 x 45s Planks

Then...

    4 Rounds:
  • 40 Lateral Jumps (paralette)
  • 40 Lunges (Alt leg)
  • 40 Situps

Saturday June 22, 2013

Prep @ 8AM

  • Snatch
  • Clean and Jerk




TEAM WOD @ 9AM

Monday June 10, 2013

CrossFit

7x1 Snatch @ 80%

*Rest 60 sec B/T Sets

Then...

3 Rounds for time of:
  • 20 Cal Row
  • 15 Burpees
  • 8 T2B


Basics

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

20 min AMRAP:
  • 5 HSPU
  • 7 C2B Pullups
  • 10 Box Jumps

Tuesday June 11,2013

CrossFit

"Crossfit Total"
  • 1 rep Max Squat
  • 1 rep Max Shoulder Press
  • 1 rep Max Deadlift

*3 attempts at each lift and no more. Shoulder press is STRICT


PREP

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

  • SHOULDER SERIES
  • SQUAT SERIES

Wednesday June 12, 2013

CrossFit

"Tara's B-Day WOD":

38 Cal Row

1,9,7,5 of:
  • Toes 2 Bar
  • Pullups
  • OH Squats (75/115)
  • KB Snatch into Lunge
  • 2 for 1 Wall Balls

38 Cal Row

* Toes 2 bar pullups are performed as 1 toe 2 bar followed immediately by 1 pullup without coming off of the bar.

* KB Snatch into lunge is per each arm/leg, not alternating, so 1 right, 1 left, 9 right, 9 left, etc. if You snatch with your right arm, step forward with your left leg, if you snatch with your left arm then step forward with your right leg.


Basics

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

15 min Amrap:
  • Row 500m
  • 12 Wall Balls
  • 12 Pistols (Alternating)
  • 12 Ab mat situps

Thursday June 13, 2013

CrossFit

7x1 Clean and Jerk @80%

*rest 60s b/t sets

Then...

3 Rounds for time:
  • 7 Power Cleans (95/135)
  • 14 Front Squats (95/135)
  • 50 Double Unders
  • \


PREP

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

  • SNATCH
  • CLEAN AND JERK

Friday June 14, 2013

CrossFit

20 min Amrap of:
  • 5 HSPU
  • 7 C2B Pullups
  • 10 Box Jumps


Basics

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

For Total Time:

    3 Rounds:
  • 50 Double Unders
  • 15 Clapping Pushups
  • 15 V-Ups

Rest 2 Minutes

    3 Rounds:
  • 20 Burpees
  • 15 Toes 2 Bars
  • 15 KB Swings

Saturday June 15, 2013

Prep @ 8AM

  • THRUSTERS
  • DEADLIFTS




TEAM WOD @ 9AM

Monday June 4, 2013

CrossFit

  • 20 Burpee Over the Box jumps
  • 40 T2B
  • 20 Burpee Over the Box jumps
  • 40 Cal Row
  • 20 Burpee Over the Box jumps
  • 40 KBS
  • 20 Burpee Over the Box jumps


Basics

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

15 min AMRAP:
  • 5 Pullups
  • 10 Wall Balls
  • 15 KB Sumo Hi Pulls

*adequate rest then as a class 4x100 Sprint

Tuesday June 4, 2013

CrossFit

4x5 Tempo Back Squats @ 70%

* Rest 60s

*Tempo back squats are to be performed as a quick descent, 3 count at the absolute bottom, bounce and quick back up

Then...

3 Rounds for Time:
  • 50 Double unders
  • 20 HSPU
  • 15 AB Mat Situps


PREP

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

  • SNATCH
  • CLEAN AND JERK

Wednesday June 5, 2013

CrossFit

Thrusters 3-3-2-2-1 (work up to heaviest possible 1 rep max)

*Rest 90s b/t sets

Then...

10 min Amrap of:
  • 5 Thrusters @ 80%(of above 1 rep max)
  • 10 Pullups
  • 15 Wall Balls


Basics

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

For Total Time:
  • 50 Double Unders(150 Singles)
  • 50 KB Swings
  • 50 Pushups
  • 50 Situps
  • 25 Double Unders(75 Singles)
  • 25 KB Swings
  • 25 Pushups
  • 25 Situps

Thursday June 6, 2013

CrossFit

10min of Mobility Work

Then...

1-2-3-4-5-6-7-8-9-10 of
  • Hang Squat Cleans(65/95)
  • Burpees
  • Box Jumps
  • T2B


PREP

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

  • THRUSTERS
  • DEADLIFTS

Friday June 7, 2013

CrossFit

"ANNIE"

50-40-30-20-10 of

  • Double Unders
  • Ab Mat Situps

*adequate rest then as a class 4x100 Sprint


Basics

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

  • 20 Burpee Over the Box jumps
  • 40 T2B
  • 20 Burpee Over the Box jumps
  • 40 Cal Row
  • 20 Burpee Over the Box jumps
  • 40 KBS
  • 20 Burpee Over the Box jumps

Saturday June 8, 2013

Prep @ 8AM

  • SHOULDER SERIES
  • SQUAT SERIES




TEAM WOD @ 9AM