CrossFit WOD 3/27/17

Strength:
Speed pulls (banded pulls)
5×1 @ 75%
2×1 @ 80%
1×1 @ 85%
1xAMRAP w/ 60% (unbanded normal)

WOD:
5 RFT
7 Muscle-Ups / 8 C2B / 10 Pull-ups 
21 SDLHP (95/65)(75/55)(55/35)
**Ring Muscle-Ups

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CrossFit WOD 3/25/17

WOD:
“JENNIFER”
AMRAP in 26 min of:
10 Pull-ups / banded
15 KB Swings (53/44)(44/35)(35/20)
20 Box Jumps (24/20)

“Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.”

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CrossFit WOD 3/24/17 The OPEN 17.5

17.5 is here and The Open is coming to a close. This will be our last Friday Night Lights event this evening at 5ish. Please everyone that can come do so. Let’s push everyone through the last workout and follow it up with drinks and food at Torched Hop afterwards. Lets get some good heats going and give 17.5 everything we have left.

Remember 6am and noon as usual but evening classes will be “Friday Night Lights”. See you there.

Warm-up:
Run/Row 400m
3 rounds (light med ball)
10 Wall Balls
8 Med Ball Cleans
6 Strict Barbell Presses

Mobility:
Knees, hips, shoulders, calfs

**everyone should do a few sets of thrusters before the WOD. Maybe even slightly heavier than the WOD weight for the last set. 

WOD:
CrossFit Open 17.5
10 rounds for time of:
9 Thrusters (95/65)(65/45)
35 Double unders / single unders

**please be careful to not drop the weight from over head (especially the empty bars). Control the weight back to your hips. 

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CrossFit WOD 3/23/17

The CrossFit Open is coming to a close this week with 17.5, so this will be our last week of an Active Recovery WOD. We will be back to our normal programming as of Monday 3/27/17.

Warm-up:
Run/Row 400m 
30 Jumping Jacks 
20 Squats
10 Pushups

WOD: 
Rowing Intervals
#1:
30 sec sprint
30 sec Rest
for 5 rounds
then
2 min max Air Squats

Rest 1 min

#2:
30 sec sprint
30 sec rest 
for 5 rounds
then
2 min max Pushups 

Rest 1 min

#3:
30 sec sprint 
30 sec rest 
for 5 rounds
then
2 min max Sit-ups

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CrossFit WOD 3/22/17

STRENGTH:
Strict Press
Warm-up sets-
1×10, 2×5
Work sets-
2×3, 2×2, 2×1

WOD:
Alternating EMOM for 20 min of:
Odd- 15 DB Push Press (50/30)(35/20)(15/10)
Even- Double Unders (50)(30)(15)

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CrossFit WOD 3/21/17

Strength:
Deadlift – Block Pulls
**all from “blocks” (45lb plates)
Warm-up sets:
1×10, 1×5, 2×3
Work sets:
3×2 reps w/ 85% of 1RM

WOD: (12 min time cap)
For time:
21 SDLHP
3 KB Swings
18 SDLHP
6 KB Swings
15 SDLHP
9 KB Swings
12 SDLHP
12 KB Swings
9 SDLHP
15 KB Swings
6 SDLHP
18KB Swings
3 SDLHP
21 KB Swings
(70/53)(53/44)(44/35)

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CrossFit WOD 3/20/17

Strength:
Complex:
1 Pause Squat
1 Lunge R leg
1 Lunge L leg
1 Regular Squat
= 1 rep
6 sets x 2 reps

WOD:
For time:
Run 400m
30 Back Squats
Run 400m
20 Front Squats
Run 400m
10 Overhead Squats
(95/65)(75/55)(45/35)

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CrossFit WOD 3/18/17

WOD:
“Daniel”
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

“With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.”

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CrossFit WOD 3/17/17 Open 17.4!!!

6am and Noon classes are scheduled as usual. Remember evening classes will be our Friday Night Lights event, followed by food and drinks at Torched Hop!! Please come join us as it has been a lot of fun. Bring your friends and family!!!

WOD:
CrossFit Open 17.4 RX/scaled
AMRAP in 13 min of:
55 Deadlifts (225/155)(135/95)
55 Wall balls (20/14)(20/10)
55 Cal Row
55 Hspu / Hand release Push-ups

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CrossFit WOD 3/16/17

Let’s get ready for another “Friday Night Lights” and 17.4 with an easier, but active, day today.

WOD:
“Baseline WOD”
For time:
Row 500m
40 Air Squats 
30 Sit-ups
20 Push-ups
10 Pull-ups

Rest 2 min then:

AMRAP in 20 min of:
Row 250m
20 Pushups

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