10-23-2017 "Helen"

Warm-up:
10x Kettlebell Swings
10x KB Goblet Squats
10x Primal Pull-Thrus
Elbow Mobility with a bar

Strength:
Front Squat : 1 Rep Max

Metcon:
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 50/35lbs
12 Pull-ups

Annie Malone
10-21-2017 "Hero Morrison"

Hero WODS are hard and taxing please hold your head high and push through.  Some gave some and some gave all.  

Mercon:
50-40-30-20-10 reps, for time of:
Wall Ball, 20/14 lbs
Box Jump, 24/20 in
Kettlebell Swing, 1.5/1 pood

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Annie Malone
10-20-2017

Today is open gym all day suring all class times.  This means feel free to make up a WOD or Strength that you misssed.

Metcon: Partner WOD
20 min AMRep with a partner:
Partner A does DU's.
Partner B holds a plank for 30 sec.
Partners switch after the 30 sec.
Go for as many double unders as possible as a team.

Annie Malone
10-19-2017 "Open 11.3"

Mobility for 15 minutes coach Led

 

Metcon:
CrossFit Games Regional 11.3
21-15-9 reps, for time of:
Deadlift, 315/205 lbs
Box Jump, 30/24 in

Annie Malone
10-18-2017

Retest for challenge Accountability Workout:
 

The Ghost:
6 rounds, 1 min per station, of:
Row (calories)
Burpee
Double Under
Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

Annie Malone
10-17-2017

Skill/Strength:
Every 1 min for 10 mins, alternating between:
4 Hang Squat Cleans, 185/125 lbs
8 Handstand Push-ups

Metcon:
For 6 cycles: AMRAP in 2 mins of:
7 Push Press, 115/85 lbs
7 Front Squats, 115/85 lbs
10 AbMat Sit-ups
Rest 1 min between each cycle.

Annie Malone
10-16-2017 "Hero Daniel"

Warm-up:
5 minute Emom
Partner up:
Partner A.  rows 200 meters
Partner B. 5 KB Swings 5 Push-up Primal Pull Thrus
Then
Wrist mobility

Strength: 15 minutes
Find Your 1 rep max
Overhead Squats

Metcon: 25 Minute time cap
For time:
50 Pull-ups
Run, 400 m
21 Thrusters, 95/65 lbs
Run, 800 m
21 Thrusters, 95/65 lbs
Run, 400 m
50 Pull-ups

Annie Malone
10-13-2017 "SealFit"

Today is Open Gym Friday this means you can make up a strength or a Workout.
Bring a Friend for Free Friday

Strength/Skill:
Wendler Week 4 Overhead Squat
DeLoad:
5 reps @40% of 1RM
5 reps @50% of 1RM
5 reps @60% of 1RM

Metcon:
Partner wod, 2 rounds for time of:
50 Box Jump (24 in.)s
50 Pull-ups
50 KB Swings 50/35lbs
50 Walking Lunges
50 Knees-to-elbows
50 Push Presses 95 lbs
50 Good Mornings 45 lbs
50 Wall Balls 20 lbs
50 Burpees
50 Double Unders

Annie Malone
10-12-2017

Mobility for 15 minutes Coach led

Metcon:
Every 1 min for 16 mins, alternating between:
15 Row (calories)s
15 Burpees

Annie Malone
10-11-2017 "Open 17.1"

Strength/Skill:
Wendler Week 4 Overhead Squat
DeLoad
5 reps @40% of 1RM
5 reps @50% of 1RM
5 reps @60% of 1RM

Metcon:
For time:
10 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
20 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
30 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
40 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
50 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
Time Cap: 20 minutes

https://games.crossfit.com/workouts/open/2017/17.1
* For the dumbbell snatches, alternate arms after each repetition

Annie Malone
10-10-2017

Metcon:
With a continuously running clock complete
5 thrusters every minute (25 thrusters every 5 minutes).
From 0:00-5:00 use 75/55 lb.
From 5:00-10:00 use 95/75 lb.
From 10:00-15:00 use 115/95 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.
Score is: total number of reps completed.

Checkout:
10 rounds for time of:
100 m Run
5 Knees-to-elbows

Annie Malone
10-09-2017

Strength/Skill:
Wendler week 4 Overhead Squat
DeLoad
5 reps @40% of 1RM
5 reps @50% of 1RM
5 reps @60% of 1RM

Metcon:
For time:
Run, 800 m
30 Snatches 75/55lbs
Run, 800 m

Annie Malone
10-06-2017

Open Gym Friday!!  During all class times you can perform any wod or strength
Bring a friend for free on Friday!
 

Strength/Skill:
Wendler Week 3 Overhead Squat
5 reps at 75% 
3 reps at 85% 
1+ reps at 95%

Partner WOD:
100 KBS 24/16kg
50 Burpees
30 T2B
10 Snatches (any style) 155/105#
30 T2B
50 Burpees
100 Partner Wall Balls 20/14#
For time. Notes:
All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots.

Annie Malone
10-05-2017 "Annie"

MOBILITY THURSDAY!!!

Skill: Mobility for 15 minutes

Metcon:
Annie
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up

Annie Malone