03-17-2018 "Open Gym"

Gym will Open at 8am today if you want to come in and start warming up early!

Open Gym from 8-10am


10am the Open WOD will start!!

Annie Malone
03-16-2018 "Open 18.4"

For time:
21 Deadlifts, 225/155 lbs
21 Handstand Push-ups
15 Deadlifts, 225/155 lbs
15 Handstand Push-ups
9 Deadlifts, 225/155 lbs
9 Handstand Push-ups
21 Deadlifts, 315/205 lbs
50-ft Handstand Walks
15 Deadlifts, 315/205 lbs
50-ft Handstand Walks
9 Deadlifts, 315/205 lbs
50-ft Handstand Walks
Time cap: 9 min.

Annie Malone


Mobility Thursday

With a Partner:

Roll dice and do work, as many rounds as possible in 20 mins of:
•2 = Run 200m
•3 = Get a drink of water
•4 = 50 Single Unders
•5 = 5 Burpees
•6 = 6 Push Ups
•7 = 8 Air Squats
•8 = 8 Lunges
•9 = 9 Sit Ups
•10 = 10 Wall balls
•11 = Touch someone and double reps they need to do on the next set
•12 = Row 200m

Annie Malone

Go over Handstand Push-ups

For time:
50 Box Jumps, 24/20 in
25 Handstand Push-ups
40 Box Jumps, 24/20 in
20 Handstand Push-ups
30 Box Jumps, 24/20 in
15 Handstand Push-ups
20 Box Jumps, 24/20 in
10 Handstand Push-ups
10 Box Jumps, 24/20 in
5 Handstand Push-ups

Annie Malone

8 Minute Emom
Snatch Work
1 Power Snatch
2 Hang Snatch
3 Overhead Squats

For time:
21 Deadlifts, 225/185 lbs
Run, 400 m
15 Deadlifts, 225/185 lbs
Run, 400 m
9 Deadlifts, 225/185 lbs
Run, 400 m

Annie Malone
03-10-2018 "Hero Brenton"


5 rounds for time of:
Bear Crawl, 100 ft
Standing Broad Jump, 100 ft
Do three Burpees after every five broad-jumps.
If you've got a twenty pound vest or body armor, wear it.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Annie Malone
03-09-2018 "Open 18.3"

2 rounds for time of:
100 Double Unders
20 Overhead Squats, 115/80 lbs
100 Double Unders
12 Muscle-ups
100 Double Unders
20 Dumbbell Snatches, 50/35 lbs
100 Double Unders
12 Bar Muscle-ups

Total Possible Reps: 928
Time cap: 14 minutes

Annie Malone
03-08-2018 "Partner WOD"

10-15 minutes Mobility either Roll, Stretch or Mash your muscles

With a partner, 4 rounds of as many reps as possible:
-2 minute burpees, alternating)
-2 minute rope climbs (alternating)
-1 minute rest

Annie Malone

Skill Work:
Spend 15 Minutes working on something that you are not so good at.

Complete as many rounds as possible in 7 mins of:
Farmer carry - bumper plate, 45/25 lbs, 100 m
8 Kettlebell Swing (Russian)s, 70/53 lbs
40 Double Unders

Annie Malone
03-06-2018 "CrossFit Total"

CrossFit Total

With a running Clock you have 10 Minutes at each element to find your 1 rep max
Add all 3 weights together to find your score.

Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

Annie Malone
03-05-2018 "Nancy"

Snatch Drills –
5 Rounds lighter loads
2 Snatch High Pulls
2 Muscle Snatch from floor
2 Power Snatch
2 Overhead Squat

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

Annie Malone
03-03-2018 "Hero Jerry"

For time:
Run, 1 mi
Row, 2000 m
Run, 1 mi

U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.

Annie Malone
03-02-2018 "Open 18.2"

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squat, 50/35 lbs
Bar Facing Burpee
12 Minute Time Cap (to Complete Both 18.2- Rx'd and 18.2A - Rx'd)
YOU MUST ALSO POST A SCORE FOR 18.2A - RX'D. Posting a score of 0 for 18.2A - Rx'd will still rank you higher than anyone who did 18.2 - Scaled. Not logging a score for 18.2A - Rx'd will rank you lower than people who did 18.2A - Scaled.

Annie Malone
03-01-2018 "Miami Vice"


15 Minutes of Group mobility

Partner Workout (guy & guy, girl & girl work best).
In 16 mins do:
Row, 500 m (each partner rows full distance)
then in the remaining time, AMRAP of:
15 Box Jumps, 28/24 in
15 Push Press, 115/73 lbs
15 Knees To Elbows
At the 8 minute mark each member rows 500m again and
then picks up on the AMRAP where they left off.

Annie Malone
02-28-2018 "Hero Donny"

Split Jerk 3-3-3-3-3-3-2
Off the rack


U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

21-15-9-9-15-21 reps, for time of:
Deadlift, 225/155 lbs

Annie Malone