Tuesday 06.09.2015

Back Squat Week 3
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%
Use 90% of your 1 RM

GP WOD:
AMRAP 4
Knee-ups
* 30 lateral bar hops each time you break
rest 2 minutes
AMRAP 4
Hang power snatch 75/45#
* 30 lateral bar hops each time you break
rest 2 min
AMRAP 4
KB swings 44/26#
* 30 lateral bar hops each time you break

Open WOD:
AMRAP 4
T2B
* 30 unbroken double unders each time you break
rest 2 minutes
AMRAP 4
Hang power snatch 95/65#
* 30 unbroken double unders each time you break
rest 2 min
AMRAP 4
KB swings 53/36#
* 30 unbroken double unders each time you break

Our CrossFIt Endurance class begins tonight at 6:15.  Endurance classes will focus on running form and technique.  We will be doing short and middle distance intervals with the volume progressed each week.
Endurance Wod:
5 x 400M w/ 90 seconds rest between

New t-shirts, tanks and hoodies are in. Get them while they last.

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Monday 06.08.2015

Bench Press Week 2
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
Use 90% of 1RM

GP WOD:
row 1000m
then
30 Step-up 24″/20″
20 Shoulder to OH 95/65#
30 Pull-ups
20 Shoulder to OH
30 Step-up 24″/20″
Open WOD:
row 1000m
then
30 Pistols (alternating)
20 Shoulder to OH 115/85#
30 C2B pull-ups
20 Shoulder to OH
30 Pistols (alternating)

Sunday 06.07.2015

10 am Yoga
11 am Open Floor
Today is our first Yoga class. Bring a yoga mat.

Homer-Yoga

Saturday 06.06.2015

GP WOD:
Teams of 2
2000m Row
50 pull-ups
200 lateral bar hops
75 KB swings 53/36#
2000m row
150 wallballs 20/14 10/9

Open WOD:
Teams of 2
200 Double-unders
50 C2B pull-ups
2000m row
100 KB swings 72/53#
200 Double unders
150 Wallballs 20/14 10/10

Friday 06.05.2015

Front Squat Week 2
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
Use 90% of 1RM

GP WOD:
100′ Double overhead kb walk 44/26#
20 Deadlift 185/125#
15 Abmat sit-ups
10 rope pulls
15 Abmats sit-ups
20 Deadlift 185/125#
100′ Double overhead kb walk 44/26#

Open WOD:
100′ Double overhead kb walk 53/36#
20 Deadlift 225/155#
15 GHD sit-ups
5 rope climbs 15′
15 GHD sit-ups
20 Deadlift 225/155#
100′ Double overhead kb walk 53/36#

Thursday 06.04.2015

EMO 1.5 Minute for 12 minutes
1 Hang Power Snatch
1 Power Snatch
GP – ascending load
OPEN – 75% 1 RM across

GP and Open WOD:
“Isabel”
For time:
30 Snatches 135/95#

Wednesday 06.03.2015

Press Week 2
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
Use 90% of 1RM

GP WOD:
3x 5 min
500 M run,
in remaining time AMRAP
5 Power Clean 135/95#
10 Knee-ups
rest 1 minute

Open WOD:
3x 5 min
500 M run,
in remaining time AMRAP
5 Power Clean 185/120#
10 Knee-to-elbows
rest 1 minute

Tuesday 06.02.2015

Back Squat Week 2
5 @ 40%
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
Use 90% of 1RM

GP WOD:
15 minutes of MU skill work
then
5 Rounds for time:
5 Left-arm dumbbell snatch 25/15#
5 Right-arm dumbbell snatch 25/15#
8 Burpees

Open WOD:
Death by MUs
Perform 1 the first minute, 2 the second minute, 3 the first minute….
– once you fail at MUs, switch to C2B pull-ups continuing the count as long as possible
– once you fail at C2B pull-ups switch to regular pull-ups continuing the count as long as possible
then
5 Rounds for time:
5 Left-arm dumbbell snatch 45/25#
5 Right-arm dumbbell snatch 45/25#
8 Burpees

Monday 06.01.2015

Bench Press
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
*Use 5# more than last cycle

GP WOD:
AMRAP 13
5 Thrusters 95/65#
20 Jumping alternating lunges
30 Second hollow hold

Open WOD:
AMRAP 13
5 Thrusters 135/95#
20 Jumping alternating lunges
30 Second hollow hold

Founder of CrossFit Coach Greg Gassman interviewed by Sean Woodland on the Update Show

Saturday 05.30.2015

GP WOD:
Team WOD, teams of 2
500m partner run
100 Wallballs 20/14#
500m partner run
75 Deadlift 115/85#
500m partner run
50 Hand-release push-up
500m partner run
25 C2B pull-ups & Ring dips
500m partner run

Open WOD:
Team WOD, teams of 2
500m partner run
100 Wallballs 30/20#
500m partner run
75 Deadlift 155/105#
500m partner run
50 HSPU
500m partner run
25 MUs
500m partner run