02-21-2019 "WOD 22"

For Time:
Teams of 2
2 rounds
22 Push-ups
22 Box Jump (24 in.)s
22 DB Snatches 50/35lbs
22 Back Squats 155 lbs
22 Shoulder Presses 125 lbs
22 Kettlebell Swings 1.5 pood
22 Toes-to-Bars
22 Deadlifts 185 lbs
22 Double Unders
22 Power Cleans 155 lbs
22 Wall balls 20/14lbs

Annie Malone
02-20-2019

For time:
Run, 400 m
60 Air Squats
Run, 400 m
45 Push-ups
Run, 400 m
30 Pull-ups
Run, 400 m
15 Handstand Push Ups

Annie Malone
02-19-2019 "Grace"

Olympic lifting tonight at 6PM with Christian
Open Gym from 6:30 to close


Skill Work:
10 Minute EMOM Alternating
Handstand Walk
Hollow Rocks

Metcon:
For time:
30 Clean & Jerks, 135/95 lbs

Annie Malone
02-18-2019

Strength/Skill:
you have 20 minutes to find your 1 rep max
Overhead Squat

Metcon:
21-15-9 reps, for time of:
Box Jump, 24/20 in
Push Press, 135/95 lbs

Annie Malone
02-16-2019 "Hero Hansen"

5 rounds for time of:
30 Kettlebell Swings, 2/1.5 pood
30 Burpees
30 GHD Sit-ups

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Annie Malone
02-15-2019 "Team Game Series"

Friday BRING A FRIEND FOR FREE
Open gym during all class times

Strength/Skill:
Deload week 4
Overhead Squats
5 reps @
40%-50%-60%

Metcon:
For Time:
750 m Row
Partner Hold Front Rack Hold 215/185
50 Burpees
Partner Overhead Hold 135/95
50 Thrusters 95/65
Partner Ring support

Annie Malone
02-14-2019 "Open 17.3"

Please be advised that due weather we may cxl classes. Please watch FB and instagram for any details.
ROM WOD after your Workout today
Metcon:
Prior to 8 mins, do:
3 rounds of:
6 Chest-to-bar Pull-ups
6 Squat Snatches, 95/65 lbs
-- then --
3 rounds of:
7 Chest-to-bar Pull-ups
5 Squat Snatches, 135/95 lbs
-- then --
Prior to 12 mins, do:
3 rounds of:
8 Chest-to-bar Pull-ups
4 Squat Snatches, 185/135 lbs
-- then --
Prior to 16 mins, do:
3 rounds of:
9 Chest-to-bar Pull-ups
3 Squat Snatches, 225/155 lbs
-- then --
Prior to 20 mins, do:
3 rounds of:
10 Chest-to-bar Pull-ups
2 Squat Snatches, 245/175 lbs
-- then --
Prior to 24 mins, do:
3 rounds of:
11 Chest-to-bar Pull-ups
1 Squat Snatch, 265/185 lbs
If all reps are completed, time cap extends by 4 mins each section.

Annie Malone
02-13-2019 "Open 13.4'

Please be advised that due to weather our schedule can change please watch FB and Instagram for changes.

Strength/Skill:
Deload week 4
Overhead Squats
5 reps @
40%-50%-60%

Metcon:
As many reps as possible in 7 mins of:
3 Clean & Jerks, 135/95 lbs
3 Toes-to-bars
6 Clean & Jerks, 135/95 lbs
6 Toes-to-bars
9 Clean & Jerks, 135/95 lbs
9 Toes-to-bars ...

Continue increasing reps by 3 each round until time is complete.

Annie Malone
02-12-2019 "Open 12.4/13.3"

Please be advised that class schedule can be changed to cxled due to weather. Watch on FB & Instagram for changes

Skill Work:
Pick 2 Skills/Drills or strength for 10 minutes and alternate each minute

Metcon:
As many reps as possible in 12 mins of:
150 Wall Balls, 20/14 lbs
90 Double Unders
30 Muscle-ups
Include your tiebreak times in the notes.

Annie Malone
02-11-2019 "Open 16.4/17.4"

Please watch facebook to see any schedule changes due to weather!!!

Strength/Skill:
Deload week
Wendler week 4
Overhead Squats
5 reps
40%-50%-60%

Metcon:
As many reps as possible in 13 mins of:
55 Deadlifts, 225/155 lbs
55 Wall Balls, 20/14 lbs, 10/9 ft
55 Row Calories
55 Handstand Push-ups

If 55 Handstand Push-ups are completed, the athlete will move back to the barbell and begin another round.

Annie Malone
02-09-2019 "Hero Hansen


All Classes are canceled today due to SNOW!

5 rounds for time of:
30 Kettlebell Swings, 2/1.5 pood
30 Burpees
30 GHD Sit-ups

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Annie Malone
02-08-2019 "2017 CrossFit Team Series Event 5"

Open Gym Friday!! means you can come in and do anything you missed or want to do!!!
Bring a friend for FREE today!

Strength/Skill:
Wendler week 3
Overhead Squat
5x 75%
3x 85%
1 plus 95%


Partner Workout:
Complete as many reps as possible in 10 mins of:
3 Synchronized Burpee Box Jump Overs, 24/20 in
3 Synchronized Deadlifts, 225/155 lbs
6 Synchronized Burpee Box Jump Overs, 24/20 in
6 Synchronized Deadlifts, 225/155 lbs
9 Synchronized Burpee Box Jump Overs, 24/20 in
9 Synchronized Deadlifts, 225/155 lbs

Continue increasing reps by 3 each round until time is complete

Annie Malone
02-07-2019 "Open 11.3"

ROM WOD After the workout for everyone!!!!!!

Metcon:
As many reps as possible in 5 mins of:
Squat Clean, 165/110 lbs
Jerk, 165/110 lbs

You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt.

Annie Malone
02-06-2019

Strength/Skill:
Wendler Week 3
Overhead Squats
5x 75%
3x 85%
1 Plus 95%

Metcon:
21-15-9 reps, for time of:
Box Jump, 24 in
Power Snatch, 75 lbs
Chest to Bar Pull Up

Annie Malone
02-05-2019 "Dirty Mouth"

6pm-7:30pm Oly Lifting tonight Open for everyone!!! Get it in guys come learn movement!

Skill:
Pick 2 things you need to work on
10 minute EMOM Alternating movements


Metcon:
For Time:
30 Unbroken Wall Ball (20#/14#)
50 Walking Lunge Steps (45#/25#)
1000m Row
50 Walking Lunge Steps
30 Unbroken Wall Ball

Coach’s Notes: For an Rx you must perform all Wall Balls Unbroken. Meaning no rest or pause between reps. For the walking lunge steps you will hold the plate at your chest.

Annie Malone
02-04-2019

Please watch Facebook for any class canceling due to weather conditions

Strength/Skill:
Wendler Week 3
Overhead Squat
5x 75%
3x 85%
1 plus 95%

Metcon:
Complete as many rounds as possible in 12 mins of:
30 Double Unders
3 Muscle-ups
6 Handstand Push-ups

Annie Malone