WOD – July 5, 2019

Todays workout times are 8am, 930am, noon, 430pm, and 530pm!

Work Out of the Day


“151106 CrossFit.com WOD”

7 rounds for time of:

7 Power Cleans, 95/65 lbs

7 Thrusters, 95/65 lbs

7 Bar Facing Burpees

Then,

100 hip extensions for time

Post time to beyond the whiteboard

WOD – July 4, 2019

Happy Independence Day!
4th of July Schedule – 630am, 8am, 930am, 11am
5th of July Schedule – 8am, 930am, noon, 430pm, 530pm

Work Out of the Day


                                                                                                                                                                                             

“Luke” 

For time:  (today’s workout can be done in teams of 2)
400m run
15 clean and jerks, 155/105lb
400m run
30 toes to bar
400m run
45 wallballs, 20/14lb
400m run
45 kb swings, 53/35lb
400m run
30 ring dips
400m run
15 weighted lunges, 155/105lb
400m run

Post time to beyond the whiteboard.

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

WOD – July 3, 2019

4th of July Schedule – 630am, 8am, 930am, 11am
5th of July Schedule – 8am, 930am, noon, 430pm, 530pm

Work Out of the Day


Deadlift 1-1-1-1-1-1-1-1
@ 70%
45 second rest between sets

then,

“Triple GigaHertz” 

3min amrap:
10 power snatch, 75/55lb
10 overhead squats, 75/55lb

1 minute rest

3min amrap:
15 situps
10 power snatch, 75/55lb

1 minute rest

3min amrap:
15 situps
10 overhead squats, 75/55lb

Post loads and reps completed to beyond the whiteboard.  

WOD – July 2, 2019

Work Out of the Day


1 Rep Max Bench Press

then,

“2015 Regional E6”

5 rounds for time of:
25/20 calorie row
16 chest to bar pullups
9 strict deficit handstand pushups, 4.5/3″

Post time to beyond the whiteboard.  

WOD – July 1, 2019

Work Out of the Day


5 sets of – 1 Pause Front Squat + 1 Front Squat

then,

“Pain Parade”

For time:
50 russian kb swings, 53/35lb
40 box jump overs, 30/24″
30/24 calorie bike
20 walking lunges, 100/70lb 

Post loads and time to beyond the whiteboard.

WOD – June 29, 2019

Today’s workout is at Green Valley High School at 8am and 930am!

Today is the Conjugate Methods Seminar!

Work Out of the Day


400m Run For Time

then, 

Each run for time:
300m run
2 minute rest
300m run
2 minute rest
200m run
1 minute rest
200m run
1 minute rest
200m run
1 minute rest
200m run

Post times to beyond the whiteboard.

WOD – June 27, 2019

Today’s workout can be completed in teams of 2!

We are closed this weekend for the Conjugate Methods Seminar.  Satrudays 8am and 930am WOD will be at the Green Valley Highschool track!

Work Out of the Day


                                                                                                                                                                                          

Liam                                                                                                                                                  

For time:
800m run with a 45/25lb plate
100 toes-to-bars
50 front squats, 155/105lb
10 rope climbs, 15ft
800m run with a 45/25lb plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

Post time to beyond the whiteboard.


U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.m  He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

WOD – June 25, 2019

Work Out of the Day


Power Clean 3-3-3-3-3

then,

“Excavator”

As many reps as possible in 3 minutes of:
20/16 calorie row
20 lateral bar burpees
Max rep power snatch, 95/65lb

3 minute rest

As many reps as possible in 3 minutes of:
20/16 calorie row
20 lateral bar burpees
Max rep power clean, 135/95lb

3 minute rest

As many reps as possible in 3 minutes of:
20/16 calorie row
20 lateral bar burpees
Max rep deadlift, 185/125lb

Post loads and reps completed to beyond the whiteboard.