100909 – Thursday

Announcements:

-Gym closed Sunday & Monday, Hero WOD on Monday @ 12:30pm

-CrossFit Total, Sunday, September 12, from 12-3pm. Find your new 1RM of squat, deadlift, & press!

Thursday’s WOD’s

Level 1:

Skill: Medicine Ball Clean

WOD: 6 Rounds for time

10x Med Ball Clean

10x Wall Ball

Level 2:

Skill: Hang Squat Snatch

WOD: 3 Rounds for time

20x Power Snatch (75/55)

20x Wall Ball (20/14#)

All Levels CrossFit

Skill: Hang Squat Snatch, find 1RM

5-3-1-1-1

WOD: 3 rounds for time

20x Power Snatch (75/55#)

20x Wall Ball

Post loads and times to comments.
Announcements:

-Gym closed Sunday & Monday, Hero WOD on Monday @ 12:30pm

-CrossFit Total, Sunday, September 12, from 12-3pm. Find your new 1RM of squat, deadlift, & press!

Thursday’s WOD’s

Level 1:

Skill: Medicine Ball Clean

WOD: 6 Rounds for time

10x Med Ball Clean

10x Wall Ball

Level 2:

Skill: Hang Squat Snatch

WOD: 3 Rounds for time

20x Power Snatch (75/55)

20x Wall Ball (20/14#)

All Levels CrossFit

Skill: Hang Squat Snatch, find 1RM

5-3-1-1-1

WOD: 3 rounds for time

20x Power Snatch (75/55#)

20x Wall Ball

Post loads and times to comments.
-Gym is closed Sunday & Monday…
-Hero WOD Monday @ 12:30pm
-CrossFit Total on Sunday, 9/12 from 12-3pm. Lift heavy stuff with us!
-Fight Gone Bad, Saturday, September 25…get ready…it’s coming…

Friday’s WOD:

All Levels:

A. 400 Meter Run x 3 sets @ 80-90% effort. Rest 1:1.

B. “Grace”

30x Clean & Jerk for time (135/95#)

Post times to comments.
Announcements:

-Gym closed Sunday & Monday, Hero WOD on Monday @ 12:30pm

-CrossFit Total, Sunday, September 12, from 12-3pm. Find your new 1RM of squat, deadlift, & press!

Thursday’s WOD’s

Level 1:

Skill: Medicine Ball Clean

WOD: 6 Rounds for time

10x Med Ball Clean

10x Wall Ball

Level 2:

Skill: Hang Squat Snatch

WOD: 3 Rounds for time

20x Power Snatch (75/55)

20x Wall Ball (20/14#)

All Levels CrossFit

Skill: Hang Squat Snatch, find 1RM

5-3-1-1-1

WOD: 3 rounds for time

20x Power Snatch (75/55#)

20x Wall Ball

Post loads and times to comments.
-Gym is closed Sunday & Monday…
-Hero WOD Monday @ 12:30pm
-CrossFit Total on Sunday, 9/12 from 12-3pm. Lift heavy stuff with us!
-Fight Gone Bad, Saturday, September 25…get ready…it’s coming…

Friday’s WOD:

All Levels:

A. 400 Meter Run x 3 sets @ 80-90% effort. Rest 1:1.

B. “Grace”

30x Clean & Jerk for time (135/95#)

Post times to comments.

Our new Movement & Mobility class is a hit! Right now it’s every Tuesday at 7pm…and if this keeps up we’ll have more & more of them. Get in and take care of your body!

Wednesday’s WOD’s

Level 1:
Skill: Overhead Squat

WOD: “Lil’ Nancy”

5 Rounds for time

15x Overhead Squat

200 Meter Run

All Levels CrossFit

A. AMRAP Box Jumps 20/16″ x 3 sets of 30 seconds work, 1 minute rest.

B. “Nancy”

5 Rounds for time

15 Overhead Squats (95/65#)

400 Meter Run