03-27-2019

Skill/Strength:
Wendler week 1
Deadlift
1x5 at 65% 1RM
1x5 at 75% 1RM
1x5+ at 85% 1RM

Metcon:
Complete as many rounds as possible in 15 mins of:
2 Rope Climbs, 15 ft
20 Push-ups
Run, 200 m

Annie Malone
03-26-2019 "Nasty Girls V2"

Open gym tonight from 6:30-7:30pm
Olympic lifting tonight from 6-7:30pm

Skill:
Pistols progressions
Muscle up progressions

Metcon:

3 rounds for time of:
50 Pistols, Alternating Legs
7 Muscle-ups
10 Hang Power Cleans, 175/115 lbs

Annie Malone
03-25-2019

Strength/Skill:
:20 minutes to find your 1 rep max
Deadlift


Metcon:
Complete as many rounds as possible in 10 mins of:
6 Weighted Box Step-ups, 50/35 lbs
10 Russian Kettlebell Swings, 32/24 kg
14 Wall Balls

Annie Malone
03-23-2019 "Open WOD 19.5

Hero wod at 8am

9am-11am 19.5 Open WOD

Metcon:
CrossFit Games Open 19.5 - Rx'd

33-27-21-15-9 reps for time of:
Thrusters, 95/65 lbs
Chest-to-bar Pull-ups
Time cap: 20 minutes

Annie Malone
03-21-2019 "The Ghost"

MOBILITY Thursday after the WOD

5pm OPEN 19.5 announcement! Last week of the OPEN!!! Come in and watch it together!

Metcon:
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
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