100624 – Thursday

1. Throwdown this Saturday @ 12pm. Be there!

[wpvideo KzqkWLFw]

Courtesy CrossFit.Com

Monday’s WOD: All Classes:

‘Helen’

3 Rounds for time.

400 Meter Run

21x KB Swing (53/35#)

12x Pull Ups

Post load and times to comments.
1. Throwdown this Saturday @ 12pm. Be there!

[wpvideo KzqkWLFw]

Courtesy CrossFit.Com

Monday’s WOD: All Classes:

‘Helen’

3 Rounds for time.

400 Meter Run

21x KB Swing (53/35#)

12x Pull Ups

Post load and times to comments.
Hey Volts and Vixens,

Here’s the moment you’ve all been waiting for…the WOD’s for Saturday’s ‘In House Challenge’, aka, The Rumble!

Everyone is invited and encouraged to participate. We can scale every WOD to ensure you can properly do them.

Remember, there is no 9 or 10am class this Saturday, so if you want to work out, SHOW UP SATURDAY at 12pm!

Now, without further ado…

WOD #1. Starting at 12pm. “Rowin’, Burpees, & Jumpin”

AMRAP in 15 Minutes.

250 Meter Row

10 Burpee Box Jumps (24″/18″)

20 Parallete Jumps

WOD #2. Starting at 2pm. “3 Rep Max OHS”

3 Rep Max Effort Over Head Squat (12 Minute Time Limit)

-Athlete must Snatch (power snatch or squat snatch) the weight.

-Then perform 3 Over Head Squats, you can have as many attempts as you want in the 15 minutes, and can go up and down in weight as you like.

-1 pound bonus for each Bar Muscle Up completed within the 15 minute time frame for men, 1 pound bonus for each Chest to bar Pull Up completed for women.

WOD #3. Starting at 4pm. “The Finisher”

4 Rounds for time.

400 Meter Run with Plate (45#/25#)

15 Pull Ups

15 KB Swings (70/44)

15 Ring Dips (Men)/ 15 True Push ups (Women)

15 Deadlifts (185/115#)
1. Throwdown this Saturday @ 12pm. Be there!

[wpvideo KzqkWLFw]

Courtesy CrossFit.Com

Monday’s WOD: All Classes:

‘Helen’

3 Rounds for time.

400 Meter Run

21x KB Swing (53/35#)

12x Pull Ups

Post load and times to comments.
Hey Volts and Vixens,

Here’s the moment you’ve all been waiting for…the WOD’s for Saturday’s ‘In House Challenge’, aka, The Rumble!

Everyone is invited and encouraged to participate. We can scale every WOD to ensure you can properly do them.

Remember, there is no 9 or 10am class this Saturday, so if you want to work out, SHOW UP SATURDAY at 12pm!

Now, without further ado…

WOD #1. Starting at 12pm. “Rowin’, Burpees, & Jumpin”

AMRAP in 15 Minutes.

250 Meter Row

10 Burpee Box Jumps (24″/18″)

20 Parallete Jumps

WOD #2. Starting at 2pm. “3 Rep Max OHS”

3 Rep Max Effort Over Head Squat (12 Minute Time Limit)

-Athlete must Snatch (power snatch or squat snatch) the weight.

-Then perform 3 Over Head Squats, you can have as many attempts as you want in the 15 minutes, and can go up and down in weight as you like.

-1 pound bonus for each Bar Muscle Up completed within the 15 minute time frame for men, 1 pound bonus for each Chest to bar Pull Up completed for women.

WOD #3. Starting at 4pm. “The Finisher”

4 Rounds for time.

400 Meter Run with Plate (45#/25#)

15 Pull Ups

15 KB Swings (70/44)

15 Ring Dips (Men)/ 15 True Push ups (Women)

15 Deadlifts (185/115#)

  • No 9am or 10am class this Saturday due to the In House Challenge! Come on out at 12pm, 2pm, and 4pm for some awesome WOD’s and BBQ!

The Final WOD at the Canada  Regionals:

[wpvideo RLJhzUS6]

Wednesday’s WOD’s

Level 1 CrossFit:

Skill: Med Ball Clean

WOD: 15 Minute AMRAP

7x Med Ball Clean

7x Wall Ball

100 Meter Sprint

All Levels CrossFit

Skill: 1 Mile Run for time.

WOD: ‘Lynne’

5 Rounds for time

Max Reps Bench Press (Body Weight, scale down as needed)

Max Reps Pull Ups

Post total reps completed to comments.