Crossfit

Strength:

1 Hang Power Snatch + 1 OH Squat + 1 Hang Power Snatch- Build to a heavy complex

Rest ~3 min between sets

Metcon:

16 min AMRAP - Alternate rounds with a partner

40m Goblet Carry (75/50) - Down and back x 2

4 Shuttle Runs - Down and back x 4

Crossfit Light

16...

Metcon:

6 RFT

15 Back Squats (95/65)

25 Sit ups

40 DU/80 SU

Strength:

Pause Front Squat- 5x2

Start @ (175/105)

Metcon:

For Time

16-12-8

DB Snatch (60/40) - 8 per arm, 6 per arm, 4 per arm

Burpees Over the Bar

Directly into

12-9-6

Push Jerk (115/75)

C2B Pull ups

Crossfit

Strength:

Every 90 seconds x 5

4 Strict HSPU or 20 sec Handstand Hold

Metcon:

For Time, with a partner

90 Clean and Jerk (135/85)

90 TTB

120 Wall Balls (20/14)

One partner works, one rests. Complete the reps in any order and switch as needed. The reps must be split eve...

Congratulations January Committed Club! For our newer members, the Committed Club recognizes anyone who attends 12 or more classes in 1 month.

Marissa Pritchard- 20

Kevin Drake- 15

Amy Bonenberger- 13

Linda Poluch- 13

Strength:

Deadlift- 3x10 - Start @ 50%

Metcon:

For Time

21 S...

Metcon:

4 Rounds, each for time

10 Hang Snatch (95/65)

15 Box Jump Overs (24/20)

500/400m Row

15 Box Jump Overs

10 Hang Snatch

Rest 3-5 minutes between rounds. Record all 4 rounds. Your score is your best round.

Crossfit

Strength:

Snatch Balance + 3 OH Squats- 4 sets

Start @ (115/75)

Metcon:

27-21-15-9

Med Ball Cleans (20/14)

Push Press (95/65)

Ring Rows

Crossfit Light

For Time

27-21-15-9

Med Ball Cleans (14/10)

DB Push Press (35s/25s)

Ring Rows

Finisher:

Tabata x 5

High Low Planks

Pallof Press...

Strength:

Front Squat- 7, 7, 5, 5, 3

Start @ (175/105) or 65% 1 RM

Strict Press- 7, 7, 5, 5, 3

Start @ (95/55) or 65% 1 RM

Metcon:

Tabata x 8

High Low Planks

Pallof Press hold

Skill:

K2E- 5x3 - 10m Lunge between rounds

Metcon:

15 min AMRAP

15 K2E

40m Lunge Walk

Crossfit

Metcon: Deck Of Cards WOD!

For Time

Complete the entire deck. Alternate cards with a partner.

Spades- Single Arm KB Thrusters (53/35)

Clubs- KB Swings (53/35)

Hearts- Push Ups

Diamonds- 50 SU

Crossfit Light

Deck Of Cards WOD!

25 min AMRAP - Alternate cards with a partne...

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