WOD - MONDAY, SEPTEMBER 8TH 2014

* NO MORE 7AM CLASSES.

10AM PARTNERS!

OLSON KICKIN IT BEFORE CLASS!

WARM-UP
250M ROW
1 MIN DOUBLES
3X20 V-UPS - REST 1 MIN
20 AIR SQUATS
20 PUSHUPS

STRENGTH
BACK SQUAT
2X10@94%
REST 3 MIN

WOD
"THE GHOST"
6 ROUNDS
1 MIN PER STATION
ROW FOR CALS
BURPEES
DOUBLE UNDERS
REST

* SCORE EACH MOVEMENT SEPERATELY

RESULTS FROM 9/7/14

WOD - SUNDAY, SEPTEMBER 7TH 2014

LOVE THIS CREW! CONGRATS TO KRYSTA AND ADNAN ON THEIR WEDDING!

WARM-UP
400M RUN
10 KB SWINGS (LIGHT/MED)
10 BURPEES
10 BOX JUMPS 
10 BURPEE BOX JUMPS
REVIEW AND DRILL GOBLET SQUAT


WOD
400M RUN TO START EACH ROUND THEN: (MUST RUN TOGETHER)
27-21-15-9-6-3
BURPEE BOX JUMP OVERS(30/24)
GOBLET SQUATS (53/35)
KB SWINGS (53/35)

RESULTS FROM 9/6/14

RESULTS FROM 9/6/14

Wod - Saturday September 5th

Oly wu
500m row
Review standards and barbell cycling

Oly class
17 min find 1rm squat snatch
17 min find 1rm squat clean and split jerk

Endurance warmup
400m run
20 push-ups
40 abmat sit-ups

Endurance class
2k row x 2
W partner - 1 person rows 2k while person 1 rows, person 2 does max effort burpees in the first 500m.  You then rest while person finishes their 2k row.
* score = total time to finish 2k rows and total combined burpees.

WOD - FRIDAY, SEPTEMBER 5TH 2014

* LAST DAY OF 7AM CLASS IS TOMORROW FRIDAY SEPTEMBER 5TH.

7PM!

JP AND EIDENS!

WARM-UP
500M ROW
10 GOODMORNINGS (BAR)
10 DEADLIFTS (135/95) - START WARMING UP TO WORKOUT WEIGHT
5-7 MIN PRACTICE HSPU AND C2B PULLUPS
MOBILITY (SPLITS/COUCH/LAX BALL)

WOD
"ZIMMERMAN"
AMRAP 25 MINUTES
11 C2B PULLUPS
2 DEADLIFTS (315/205)
10 HSPU

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, ME, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. 

He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian. 

RESULTS FROM 9/4/14

RESULTS FROM 9/4/14

WOD - THURSDAY, SEPTEMBER 4TH 2014

* FRIDAY, SEPTEMBER 5TH 2014 WILL BE THE LAST 7AM CLASS.

YAAAA KAYLAN!

THE AWESOME PACKED 6AM!

THE AWESOME PACKED 6AM!

KEV HITTIN THE CROSSFIT REST POSE TO PERFECTION!

WARM-UP
1 MIN SINGLES
1 MIN DOUBLES
EMOM FOR 6 MIN
EVEN - 1 ROPE CLIMB
ODD - 5-7 RING DIPS (STRICT OR WORK KIPPING IF YOU HAVE THEM)
REVIEW AND DRILL DOUBLE KB C+J

STRENGTH
15 MIN TO FIND 5RM FRONT SQUAT

WOD
3 MIN STATIONS W/ 1 MIN REST IN BETWEEN EACH
ROPE CLIMBS
DOUBLE UNDERS
DOUBLE KB C+J (53/35)
RING DIPS

RESULTS FROM 9/3/14

WOD - WEDNESDAY, SEPTEMBER 3RD 2014

* THIS IS THE LAST WEEK OF 7AM CLASSES.

PAT GIVIN THE OOOOOO FACE!!!!

WARM-UP
400M RUN
20 HOPS (4FT)
10 RING ROWS
2 SETS - 15 V-OUTS
REVIEW AND DRILL HANG SQUAT SNATCH

STRENGTH
5 SETS TO FIND 3RM WEIGHTED STRICT PULLUP

WOD
3 ROUNDS FOR TIME:
15 HANG SQUAT SNATCHES (135/95)
15 BURPEES OVER THE BAR

RESULTS FROM 9/2/14

RESULTS FROM 9/2/14

WOD - TUESDAY, SEPTEMBER 2ND 2014

* THIS IS THE LAST WEEK OF 7AM CLASSES.

HOTSHOTS

HOTSHOTS

HOTSHOTS

HOTSHOTS

HOTSHOTS 

WARM-UP
1 MIN DOUBLES
50 V-UPS FOR TIME
10 KB SWINGS (LIGHT/MED)
REVIEW AND DRILL PUSH PRESS

STRENGTH
15 MIN TO FIND 5RM PUSH PRESS

WOD
AMRAP 10 MIN
1.1.1.2.2.2.3.3.3.4.4.4....ETC
PUSH PRESS (95/65)
T2B
KB SWINGS (53/35)

RESULTS FROM 9/1/14