03-20-2019 "Hero Viola"

Dont forget the FISHER HOUSE donations are due today! Week 4 charity!!!!!!

Skill/Strength:
Every 1 min for 10 mins, alternating between:
3/3 Single Arm Dumbbell Overhead Squats, pick load
Handstand Walk, 50 ft

Metcon:
Complete as many rounds as possible in 20 mins of:
Run, 400 m
11 Power Snatches, 95/65 lbs
17 Pull-ups
13 Power Cleans, 95/65 lbs

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon. Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running. Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

Annie Malone
03-19-2019 "Partner WOD"

Olympic lifting from 6pm-7:30pm tonight! Working on Skills of the snatch and the clean and jerk
Open gym tonight from 6:30pm to 7:30pm NO CLASS

Metcon:
For time:
20 Partner Burpees
20 Dead Ball Over The Shoulders
40 Thrusters, 45/30 kg
40 Clean & Jerk Touch And Gos, 45/30 kg
60 Pull-up (kipping)s
60 Wall Balls, 20/14 lbs
80 Double Unders
80 Row Calories
80 Double Unders
60 Wall Balls
60 Pull-up (kipping)s
40 Clean & Jerk Touch And Gos, 45/30 kg
40 Thrusters, 45/30 kg
20 Dead Ball Over The Shoulders
20 Partner Burpees

One partner working at a time/ split the work however you see fit.

Annie Malone
03-18-2019 "Running Christine"

Open Scores for 19.4 are due no later then 4:30pm  Please make sure you enter the correct split time and the correct number of reps completed!

Skill/Strength:
10 Min EMOM
2 Power Clean + 1 Push Jerks 
As heavy as possible but keep the technique pretty 
Touch and goes on the Cleans 

Metcon:
3 rounds for time of:
Run  400 m
12 Deadlift Bodyweight
21 Box Jump 24/20  
 

Annie Malone
03-16-2019 "Open 19.3"

hero WOD at 8am
Open Wod from 9-11am

For total time:
3 rounds of:
10 Snatches, 95/65 lbs
12 Bar Facing Burpees
Rest 3 mins
3 rounds of:
10 Bar Muscle-ups
12 Bar Facing Burpees
Time cap: 12 mins (including 3 min rest period)

Annie Malone
03-15-2019 "Open 19.4"

For total time:
3 rounds of:
10 Snatches, 95/65 lbs
12 Bar Facing Burpees
Rest 3 mins
3 rounds of:
10 Bar Muscle-ups
12 Bar Facing Burpees
Time cap: 12 mins (including 3 min rest period)

Annie Malone
03-13-2019 "Nicole"

Metcon:
Complete as many rounds in 20 minutes as you can of:
Run, 400 m
max rep Pull-ups

Score is pull-ups
every time you come off the bar you must go run

Annie Malone
03-12-2019 "Elizabeth"

Olympic lifting skill training tonight at 6pm bring a friend and learn the proper technique to snatch and clean and jerk

Skill:
Every 1 min for 8 mins, alternating between:
1-2 Rope Climbs
10 Dumbbell Floor Press

Metcon:
21-15-9 reps, for time of:
Clean, 135/95 lbs
Ring Dip

Annie Malone
03-11-2019 "Marguerita"

Skill:
1 Power Snatch,
1 Hang Squat Snatch,
1 Overhead Squat
EMOM for 10 minutes.
Bar leaves ground on Power Snatch and does not touch until after the OHS.
This is a complex.

Metcon:
For time:
50 Burpee/Push-up/Jumping Jack/Sit-up/Handstands


https://www.youtube.com/watch?v=LxxDDM0Tl9Y

Annie Malone
03-09-2019 "Open 19.3"

Hero wod at 8am
Open WOD 19.3 at 9am

Metcon:

200Ft dumbbell Overhead Walking Lunge
50 Db Box Step ups
50 Strict Handstand Push ups
200ft Handstand Walk

RX 16-54yrs
M 50lbs DB/ 24in Box
W 35lb DB/ 20in Box

Scaled:16-54yrs
M 50lb Db Front rack/24in/5in elevated strict hspu/bear crawl
W 35lb Db Front rack/20in/5in elevated stict hspu/bear crawl

Time stamp after step ups and HSPU

Annie Malone
03-08-2019 "Open 19.3"

200Ft dumbbell Overhead Walking Lunge
50 Db Box Step ups
50 Strict Handstand Push ups
200ft Handstand Walk

RX 16-54yrs
M 50lbs DB/ 24in Box
W 35lb DB/ 20in Box

Scaled:16-54yrs
M 50lb Db Front rack/24in/5in elevated strict hspu/bear crawl
W 35lb Db Front rack/20in/5in elevated stict hspu/bear crawl

Time stamp after step ups and HSPU

Annie Malone
03-07-2019 "Hero Michael"

ROM WOD after wod for everyone!
Come in at 5pm to see what 19.3 will be!!! Live on the TV

Metcon:
3 rounds for time of:
Run, 800 m
50 Back Extensions
50 GHD Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and it's worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Annie Malone
03-06-2019

EMOM:
Every 2 mins for 18 mins, alternating between:
8 Muscle-ups
Handstand Walk, 75 ft
L Sit, 1 min

Scale as needed to work on your movement where your at right now in your training

Annie Malone
03-05-2019 "The 300 Workout"

Olympic Lifting tonight at 6pm. We will be going over positions and form. This is skill work only for tonight!


Metcon:
For time:
25 Pull-ups
50 Deadlifts, 135/95 lbs
50 Push-ups
50 Box Jumps, 24/20 in
50 Floor Wipers, 135/95 lbs
50 Dumbbell Clean & Jerks, 35 lbs
25 Pull-ups

Annie Malone
03-04-2019 "Nancy"

ATTENTION ATHLETES!!!

If you are redoing your 19.2 Open WOD of still need to do it you will need to contact a Judge to meet you at the gym today before 4pm to complete it. If you do not have your score submitted by 4:30pm it will probably be hard to get into the system. It is the athletes responsibility to submit score and have Judge for MONDAYS. the coach on the floor will not be a Judge they are responsible for Mondays WOD only!!!

Metcon:
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs

Annie Malone
03-01-2019 "Open 19.2"

Metcon:

Beginning on an 8 min clock
Complete as many reps as possible of:
25 toes to bar
50 Double unders
15 Squat Cleans 135/85
25 toes to bar
50 Double Unders
15 Squat cleans 185/115
If completed before 8 mins add 4 mins to the clock and proceed to:
25 toes to bar
50 double unders
11 Squat cleans 225/145
if completed before 12 minutes add 4 mins to the clock and proceed to:
25 toes to bar
50 Double unders
9 Squat cleans 275/175

if completes before 16 minute add 4 mins to the clock and proceed to:
25 toes to bar
50 double unders
7 squat cleans 315/205

Finish under 20 min time cap

Annie Malone