Christmas Holidays

CHRISTMAS HOLIDAYS
Dec.23- Jan.1

Drop in classes:
Dec. 27 6 PM
Dec. 28 6 AM, 9:30 AM( child care)
Dec. 29 6 PM
Dec. 30 6 AM, 9:30 AM ( child care)

20161222

"12 Days Of Christmas"
12 rounds

1 squat snatch 135/95
2 box jump 24/20
3 push press 135/95
4 toes to bar
5 hang power clean 135/95
6 HR push up
7 deadlift 135/95
8 ghd sit up
9 kb 70/53
10 lunges-each side
11 wall ball 20/14
12 oz. beer (burpees)

20161221

21-15-9

front squat 135/95
dips

21061220

21-18-15-12-9-6-3

Cal row
Deadlift 185/135

20161219

3 rounds

24 double under
12 push jerk 95/65
6 box jump
3 hspu

20161216

For time:

50 air squat
60 box jump 24/20
50 pull up
100 walking lunge
100 du
800m run/row

20161215

push press

3-3-3-3-3

20161214

15 burpees or 1 rope climb

5 rounds

10 dips
10 knees to elbow
10 sit ups

15 burpees or 1 rope climb

20161213

10 rounds for time:

5 power clean 155/115
10 walking lunge

20161212

Against a 60 sec clock for 5 sets:

10 kb swing
max thrusters 75/55
rest 60 sec

20161208

ovs
5-5-5
snatch balance
3-3-3
hang squat snatch
1-1-1

20161207

perform 1 min at each station

3 rounds

20' shuttle run
jerks 95/65
burpees
clean 95/65
sit up
rest

20161206

For Time:

26 med ball clean
50' bear crawl
26 DB bench press
50' bear crawl
26 sit up w/ball
50' bear crawl
26 sit up w/ball
50' bear crawl
26 ovh walking lunge w/ball
50' bear crawl

20161205

4 min amrap

10 box jump overs
10 pull up
rest 2 min

4 min amrap

10 thruster 95/65
10 knees to elbow
rest 2 min

4 min amrap

10 air squat
10 push press 95/65

20161209

5 rounds

16 sumo deadlift 75/55
12 kb 1/1.5 pood
8 box jump 20/14
4 push up

20161202

12 min amrap

12 pull up
9 wall ball 20/14
6 power clean 135/95

20161201

complex

4 deadlift
3 hang power clean
2 split jerk

A) find max
B) decrease load and complete
     7 min EMOM

20161130

10 min amrap

3 deadlift 315/225
24 hr push up

then with partner
for time:
400m farmer carry 35/25

20161129

21-15-9

bar facing burpee
over head squat 65/95
chest to bar pull up

20161128

2 rounds
20min time cap

40 double unders
40 kb 1/1.5
40 double under
40 db step up

*with remaining time, max sit ups

20161125

10-9-8-7-6-5-4-3-2-1
power snatch 115/75

1-2-3-4-5-6-7-8-9-10
toes to bar

20161124

Back Squat

1 rep max

20161123

3 rounds

100m farmer carry 45/35
50 sit ups
100m farmer carry
50 back extensions

20161122

10 min amrap

1 hspu
2 pistol
3 kb swing 1.5/2 pood
4 wb 20/14

double reps on each movement every round

20161121

5 rounds

200m row
10 deadlift 315/225

20161118

14 min amrap

400m run
10 HSPU
20 goblet squat
30 double unders

20161117

power clean

1-1-1-1-1-1-1

20161116

21-15-9

Ring dips
GHD sit up
DB snatch 35/45

20161115

20 min amrap

5 pull up
10 push up
15 squat
20 pulls on rower

20161114

5 min amrap

6 kb swing
6 box jump over
rest 1 min

5 min amrap

6 thruster 115/75
6 burpee over bar

REMEMBRANCE DAY

"Bulger"

10 rounds

7 chest to bar pull up
7 front squat 135/95
7 hand stand push up

20161110

Front squat

5-5-5-5-5-5

20161109

21-18-15-12-9-6-3

pull up
deadlift 135/95

20161108

20 min amrap

5 clean and jerk 135/185
10 toes to bar
rest 30 sec

Remembrance day wod

There will be a Remembrance Day wod on friday the 11th at 9 a.m.
Hope to see you all there!
Fee is whatever you feel your able to donate, funds will go to the legion.

20161107

15 min amrap

35 air squat
15 push up
15 good mornings w/bar

20161104

For Time:

200m row
30 wall ball 20/14
30 hang clean 135/95
200m row
20 wall ball
20 hang clean
200m row
10 wall ball
10 hang clean

20161103

Deadlift
5-3-3-3-1-1-1-1

20161102

For Time:

60 double unders
40 wall ball 20/14
20 over head squat 95/65
40 wall ball
60 double unders

20161101

12 min time cap:

500m row
400m row
30 cal assault bike
20 burpees
rope climb for remainder of time

20161031

3-6-9-12-15-12-9-6-3
burpees
overhead squat 75/45

20161028

For time in teams of 3

200/300 calorie

Pt1: assault bike

Pt2: 8 thrusters

       3 muscle up

Pt3: rest

*alternate stations every 2 min till calories are reached

20161027

Shoulder Press
3-3-3-3-3

20161026

5 min of max wallball 20/14

4 min of max hand stand pushup

3 min of max toes to bar

2 min of max burpees

1 min of max double unders

Score = total reps

20161025

0-3min:3 rounds
3 pull up
6 push up
9 squat

3-6min:3 rounds
4 pull up
8 push up
12 squat

6-9 min:3 rounds
5 pull up
10 push up
15 squat
*continue until unable to complete the 3 rounds in the 3 min

20161024

3 min amrap

10 Russian KB swing
5 burpee box jump over 24/20
Rest 1 min
Repeat x3 for a total of 3 rounds

20161021

 12 min amrap

1 hang power clean 135/95
5 hand release push up
2 hang power clean
10 hand release push up

* continue to add 1 clean and 5 push up each round

20161020

Hang Squat Snatch

3-3-3-3-3

20161019

EMOM 12 min

ODD: 3 push press @75%
EVEN: 40 du

20161018

For time: working on odd minute and resting on even minute

50 box jump 30/24
75 power snatch 75/55
100 wall ball

20161017

12 min amrap

12 front squat 125/85
12 pull up
12 sit up
12 burpees

20161014

4 rounds

21 wall ball 20/14
18 pull up
15 kb 53/35
12 hspu

20161013

Thruster
5-5-3-3-3-1-1-1-1

20161012

15 min AMRAP

10 DB push press
10 box jump
20 double unders

20161011

7 rounds on the 5min of:

100m shuttle run
15 kb 53/35
15 burpees
100m shuttle run

*each round is meant to be a sprint.
rest remainder of the 5 min

20161010

HAPPY THANKSGIVING

NO CLASSES

20161007

Tabata This

8 rounds-20 sec of work, 10 sec rest

squat
row
pull up
push up
sit up

20161006

Snatch
1-1-1-1-1

20161005

" Betty"
5 rounds for time

12 push press 135/95
20 box jump 24/20

20161004

5 rounds
For Time:

30/20 cal row on assault bike
30 abmat sit up
3 rope climb 15ft

20161003

21-15-9

Front Squat 115/85
Chest to bar pull up

20160930

3 min AMRAP

3 deadlift 315/205
3 bar facing burpee
rest 3 min

3 min AMRAP

5 deadlift 275/185
5 bar facing burpee
rest 3 min

3 min AMRAP

bar facing burpee

20160929

Hang Power Clean
3-3-3-3-3-3-3

20160928

For Time:
400m run
40 push up
400m run
40 kb 1/1.5 pood
400m run
40 dip
400m run

20160927

"Jackie"
For Time:

1000m row
50 thruster 45/30
30 pull up

20160926

10 min AMRAP

5 hand stand push up
10 snatch 85/65
20 double unders

20160923

Dead Man Walking
5 rounds for time:

250m row
20 sit up
20 push up
20 walking lunge 35/25

20160922

Deadlift
1-1-1-1-1-1-1

20160921

10 min amrap

200m run
max unbroken wall balls 20/14

*score= total wall balls

20160920

15 min amrap

25/20 cal on assault bike
15 toes to bar
5 power clean 225/155

20160919

Cash in 50 double unders

21-15-9
shoulder to overhead 115/75
front rack lunge 115/75

cash out 50 double unders

20160916

3 rounds with partner

6 tire flips together
200m run together
20 wall ball-10 each

*wall balls can alternate or be divided into chunks

20160915

Clean and Jerk
1-1-1-1-1-1-1

20160914

18-15-12-9-6-3

double unders
deadlift 185/125

20160913

For Time:

50 box jump 24/20
25 hspu
40 box jump
20 hspu
30 box jump
15 hspu
20 box jump
10 hspu
10 box jump
5 hspu

20160912

EMOM for 7 min:

ODD: 3 right hand DB snatch 45/35
EVEN: 3 left hand DB snatch

double unders till the minute is done

20160909

"Run From The Cops"

4 gym lengths shuttle run

2 rounds of:
[40 box jump 20/14
30 hang clean 135/95
20 pull up
10 broad jump]


4 gym lengths shuttle run

20160908

Overhead Squat
1-1-1-1-1
Front Squat
1-1-1-1-1
Back Squat
1-1-1-1-1

20160907

3 rounds for time

40 double under
15 push press 95/65
40 double under
15 burpee over bar

20160906

"Sham"

7 rounds for time:

11 bodyweight deadlift
100m sprint

20160812

"Double trap slap"
3-2-2-1-1-1
push press

rest 2 min between sets

Then:
3 rounds

10 deadlift 255/185
15 ring dips
30 double under

20160810

"The Chief"

5 cycles of,
3 min amrap

3 power clean135/95
6 push up
9 squat
rest 1 min

NEW MEMBERSHIP FEES

20160808

Partner 20 min amrap

P1: 5 front squats 50-60%
then max chest to bar burpees
P2: 300m run

switch
*score is total burpees

20160805

For Time:

100kb swing 1/1.5 pood
75 overhead squat 45/35
50 burpees

20160803

10 min EMOM

Even: rope climb
Odd: muscle up

Then:

9 min amrap

15 toes to bar
10 deadlift 115/75
5 snatch 115/75

20160802

Partners: 1 working at a time

60 box jump 24/20
50 pull up
50 KB swing
100 sit ups
100 walking lunge
100 air squat
60 Burpees
100 double unders

20160729

" Black Lung"
 21-15-9

thruster 95/65
push up
front squat 95/65
pull up
wall ball 20/14
burpee

20160727

For Time:

20 du
20 burpee
20 du
19 burpee
20 du
18 burpee
20 du
17 burpee
etc...till 1 burpee

20160725

7 min
2-4-6-8...

deadlift 225/155
hand stand push up
rest 5 min

7min
2-4-6-8...

power clean 155/105
pistols

20160722

20 min amrap

300m  run
10 hollow rock
20 walking lunge
30 du

20160720

"The Seven"

7 rounds

7 hand stand push up
7 thruster 95/65
7 knees to elbow
7 dead lift 175/245
7 burpees
7 kettle bell  1.5/2 pood
7 pull up

20160718

15 min amrap

3 body weight front or back squat
1 rope climb
10 push up

20160715

For Time:

400m run
20 push up
300m run
20 dips
200m run
20 push up
100m run
20 dips

20160713

10 min EMOM

Even: 3 deadlift @ 75%
Odd: 5 hand stand push up

Then:
     "Fran"
    21-15-9

pull ups
thrusters 95/65

20160711

1-2-3-4-5-6-7-8-9-10
shoulder press (75% of max)
10-9-8-7-6-5-4-3-2-1
toes to bar

20160708

"Dream Team"
-teams of 3

400m relay run
100 front squat 135/95
75 pull up
50 shoulder to overhead 135/95
25 hand stand push up
400m run together

*split work as needed

20160706

20 min AMRAP

5 chest to bar pull up
10 wall ball 14/20
15 kb 1/1.5pood

20160704

4 min rounds with 2 min rest in between

15 push press 75/55
10 sumo deadlift 75/55
5 Burpees

Repeat X 3

20160701

 CANADA DAY WOD

July 1st, 9:30 A.M

$15/per person 
$25 if you bring a newbie (someone that's never tried CrossFit before).

Show your patriotism and maybe you'll be exempt from burpees (if there are any). 😜

20160630

"Nutts"

For Time:

10 hand stand push up
15 deadlift 250/170
25 box jump 30/24
50 pull up
100 wall ball 20/14
200 double under
400m run with 45/30lb plate

20160629

2 min of each movement

air squat
sit up
push up
pull up


establish max push press

OPEN GYM SUMMER HOURS

CrossFit Bad Apples summer OPEN GYM hours:
July 4th thru Sept 2nd.
Monday thru Friday 7 - 9 p.m.

Childcare available by appointment only. 
Contact Cindy for details.

Nothing structured, just come in and get your workout in, whatever that might entail!

Adults - $65/month
(18 and over)

Students - $50/month
(Under 14 must be accompanied by an adult)

*12-pass and 18-pass punch cards for CrossFit classes INCLUDE access to open gym times.

12-pass: $164
18-pass: $198

C'mon in!!
Get your summer shred on!! 💪🏻🏋

CANADA DAY WOD

 CANADA DAY WOD 

July 1st, 9:30 A.M

$15/per person 
$25 if you bring a newbie (someone that's never tried CrossFit before).

Show your patriotism and maybe you'll be exempt from burpees (if there are any). 😜

20160628

5 rounds

5 power clean 135/95
5 burpees
5 thruster 135/95
5 burpee

rest time worked

20160627

20 min amrap

1 rope climb
6 ring dips
20 lunge
400m run

20160624

Thruster
3-3-1-1-1

3 rounds

15 push press
10 push up
5 pull up

20160623

50-40-30-20-10

box jump
wall ball

20160622

3 rounds

10 power clean
10 burpees

20160621

10 min EMOM

high hang snatch
hang squat snatch
below knee squat snatch

*add 5lb every min

10 min EMOM

power clean
front squat
split jerk

*add 5lb every min

20160620

21-18-15-12-9-6-3

Shoulder press
Box jump

20160617

500m run or row
50 double under
25 sit up
400m run or row
40 double under
20 med-ball twist
300m run or row
30 double under
15 v ups
200m run or row
20 double under
10 toes to bar
100m run or row
10 double under
5 ghd or hollow rock

20160616

100 overhead squat 95/65


*10 burpees everytime you put the bar down

20160615

3 rounds

200m farmer carry
20 push up
20 k2e
20 wallball

20160614

5 Rounds

250m row
15 overhead walking lunge 45/35
10 burpee w/plate hop

*partner either wod's or rests while waiting for a rower

20160613

20 min amrap

Partner 1:
8 pull up
8 goblet squat
8 hang clean

Partner 2:
Rows until partner 1 is done

20160610

For Time:

1000m row
21 DB snatch(rt)
50 sit up
21 DB snatch (lt)
50 sit up

20160609

OVHS 1-1-1-1-1
FS 1-1-1-1-1
BS 1-1-1-1-1

Increasing weight on each set

20160608

6 Rounds

1 min rowing
1 min burpees
1 min du
1 min rest

20160607

3 rounds

Run 400m
15 power snatch 75/55
15 toes to bar
15 box jump

20160606

Cash in and out with 1 rope climb


8 Rounds

16 KB swing
8 pull up
4 squat clean

20160603

12 min amrap

6 ovhs
12 box jump
6 ovhs
12 front rack lunge

20160602

7 rounds

5 deadlift 175/225
5 hspu
200m run

20160601

15 min of work

1 min of squats
2 min of push up
3 min of double under
4 min of sit ups
5 min of pull up

20160531

21-15-9

Row for cal
Thruster 65/95

20160530

5 rounds

7 power snatch
9 burpee box jump

20160527

Brenton

5 rounds

100ft bear crawl
100ft standing broad jump
+ 3 burpees after every 5 broad jumps

20160526

15 min amrap

55 double under
15 chest to bar pull up
5 hang power clean 105/155

20160525

Teams of 2

Row 1500m
42-30-18
Deadlift
Ring dip

* 1 person working at a time

20160524

5 min amrap

Squat clean and jerk 115/165

20160523

NO CLASSES

20160520

NO CLASSES

20160519

Row for max meters in 30 min

-2 or 3 person teams

20160518

Mr. Joshua

5 rounds

400m run
30 GHD sit up
15 deadlift 250/175

20160517

10 min amrap

50 double under
10 back squat 95/135

20160516

2 min of each movement

Air squat
Sit up
Push up
Pull up

Find max push press

20160513

EMOM 8 min

7 hang snatch
* build on each set

3 rounds

300m run
30 air squat
15 sit ups

20160512

Partner wod
* 1 partner working at a time

30 min amrap

5 deadlift 275/185
5 bar facing burpee
15 cal row

20160511

4 rounds

20 overhead squat 115/75
20 box jump 30/24

20160510

10 min to find max clean and jerk

Death by sprints

20160509

21 thruster 95/65
21 pull up
200 m row
30 KB swing
30 med ball clean
200m row
50 sit up
30 wall ball

20160506

Cash in: 1 rope climb

3 rounds
10 sit up
15 back squat 135/95
20 box jump

Cash out: 1 rope climb

20160505

1 rep max bench pres

10 rounds

10 pull up
10 dip

20160504

Partner 25 min amrap

3 hspu
6 deadlifts 225/155
12 wall ball
24 double under

20160503

3 rounds

10 ground to overhead 95/65
200 yard shuttle sprint

20160502

10 min amrap

run 200m
15 T2B
50 DU

20160429

For Time:

Run/Row 600m
20 thruster 115/75
20 pull up
Run/Row 400m
20 thruster
20 pull up

20140428

21-15-9

deadlift 225/155
ovhwl (2-50lb db or kb)
burpees over bar

May 16- June 30 session

20160427

EMOM for 14 min

ODD: 3 med ball clean, 6 hollow rock
EVEN: 6 pistols

20160426

3 rounds
30 double under
4 shoulder press 135/95

rest 3 min

3 rounds
30 double under
8 push press 135/95

rest 3 min

3 rounds
30 double under
12 push jerk 135/95

20160421

7 rounds

7 deadlifts
21 du's

20160420

Push Press
3 sets x 5 reps
push jerk
3 sets x 3 reps

Cash in: 16 burpees

3 rounds 250m run
10 pull up
10 push press

Cash out: 16 burpees

20160419

Nancy
5 rounds

400m run
15 ovhs 95/65

Crossfit Kids Summer Camp!!!

20160418

Partner 25 min amrap

20 cal row
30 T2B
40 hand release push up
30 box jump overs
20 sit up

20160415

6 rounds

15 KB swing
15 power clean 95/65
15 box jump

20160414

Build a 1 rep @ 90%
Front squat

12 min amrap

5 HSPU
5 pull up
150m farmer carry

20160413

Ring dips
Knees to elbow
21-18-15-12-9
Double unders
50-40-30-20-10

20160412

"Sisson"
20 min amrap

1 15ft rope climb
5 burpees
200m run

Wear 20lb vest if you have it

20160411

4 min amrap

3 snatches
9 DB thruster 25/35
12 overhead lunge w/ plate 25/35

1 min rest
Repeat x 3

21060508

Elizabeth

21-15-9

Clean 135/95
Ring Dip

20160507

25-20-15

DB front squat
DB snatch
DB row(from plank)

DB weight can change but ideally same for all 3 movements

20160506

5 rounds

15 good mornings
15 sit up
10 pull up
10 dip
500m row

20160405

Fight Gone Bad
3 rounds

1 min at each station

Wall ball 20/14
SDLHP 75/55
Box jump 20/14
Push press 75/55
Row
1 min rest between rounds

20160404

EMOM 10 min

Even: 3 heavy DL
Odd: 40 du's

4 rounds

8 hang squat clean 155/105
8 k2e
8 front rack lunge

20160325

NO CLASS


HAPPY EASTER!!

REGULAR CLASSES WILL RESUME APRIL 4TH

20160324

"OMAR"

10 thrusters 95/65
15 bar facing burpee
20 thruster
25 bar facing burpee
30 thruster
35 bar facing burpee

20160323

Thruster
3-3-3-1-1
60-70-75-80-85%

kettlebell wod
10-9-8-7-6-5-4-3-2-1

kb swing
goblet squat

*complete 10kb at one end of gym, walk to other enb
of gum and complete 10 goblet squats etc..

20160322

8min running clock
(perform 1 min of each)

squats
push up
box jump
pull-up
inverted burpee
wall ball
burpee
double under

20160321

Build to heavy single power clean and push jerk

25-2-15-10

pull-ups
shoulder to overhead 115/75
sit up

20160318

OPEN WOD 16.4

RX:

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 225/155
55 wall-ball shots 20/14 to 10' and 9' target
55-calorie row
55 handstand push-ups

SCALED:

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 135/95
55 wall-ball shots 20/10 to 9' target
55-calorie row
55 hand release push-ups

20160317

“The Bear Complex”

5 Rounds

Complete 7 Cycles of the following sequence:

Power Clean

Front Squat

Push Press

Back Squat

Push Press.

7 Cycles = 1 Round.

Rest as needed between Rounds.

Build weight for each set.  Final Round should be for Max Load.

You are not allowed to let go or rest the bar on the ground during each cylce.  Not even to re-grip.

20160316

1 round

15 push jerk

15 box jump burpee

15 pull up

rest 2 min

then:

2 rounds

10 push jerk

10 box jump burpee

10 pull up

rest 3min

then:

3 rounds

5 push jerk

5 box jump burpee

5 pull up

20160315

partner wod

20 min amrap

2km row(250m at a time)
Then with remaining time:

50ft front rack lunge
15 push press

* partners alternate rounds of work

20160314

Overhead Squat
1-1-1-1-1

10 min AMRAP

10 hand stand push up
20 DB snatch
30 double unders

April 4 -May 13 Session

20160311

OPEN WOD 16.3

Complete as many rounds as possible in 7 min

RX:

10 power snatch 75/55
3 bar muscle up

SCALED:

10 power snatch 45/35
5 jumping chest to bar pull ups

20160310

9-15-21

row for cal
power snatch 115/85

20160309

Partner WOD

15 min for each partner to find a 1rep max deadlift

2 Rounds

50 partner wall balls (hit target, partner catches ball on way down)
40 deadlift 65%
30 box jump
20 burpee broad jump
10 shoulder press 85%

20160308

3 rounds

20 wall ball
20 power clean 135/95

20160307

2 rounds

19 pull-up
29 push-up
39 sit-up
49 squat

20160304

OPEN WOD 16.2

RX:

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.

SCALED:

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:

 25 hanging knee raises
  50 single-unders
  15 squat cleans 

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 95/55
2nd round, 13 reps, 115/75
3rd round, 11 reps, 135/95
4th round, 9 reps, 155/115
5th round, 7 reps, 185/135

20160303

Bench Press
5-5-5-3-3
60-70-80-85-90%

2-4-6-8-10-8-6-4-2
kb swing
box jump
burpee

20160302

Strict Pull up
5-5-5-5-5

6 min AMRAP

10 hang squat clean 95/65
15 kb swing
20 wall ball
25 double under

rest 2 min
repeat

20160301

5 Rounds

10 deadlift 1/2 bodyweight
50m bear crawl
20 pull up

20160229

For Time:

800m row
30 box jump
30 power clean
30 knees to elbow
600m row
20 box jump
20 power clean
20 knees to elbow
400m row
10 box jump
10 power clean
10 knees to elbow
200m row

20160226

Open WOD 16.1

RX:

20 min AMRAP

25ft overhead walking lunge 95/65
8 bar facing burpee
25ft overhead walking lunge
8 chest bar pull up


Scaled:
25 ft front rack walking lunge 45/35
8 bar facing burpee
25 ft front rack walking lunge 45/35
8 jumping chin over bar pull up

20160225

Amanda Revised

9-7-5

Ring dip/ muscle up
snatch

20160224

L sits for time

Patranek test

500m row
40 squats
30 sit ups
20 push up
10 pull up

Take it up a notch:
Swap,
pistols for squats
Toes to bar for sit ups
Ring push up for push ups
Chest to bar pull ups for pull up

20160223

5 Rounds

10 push press 100/75
20 med ball clean

20160222

Front Squat
5-5-5-3-3-1@
65-70-75-80-85%

3 Rounds

3 min AMRAP

6 deadlift @80%
9 lateral bar burpee
12 wall ball

rest 90 sec

20160214

NO SCHEDULED CLASSES THIS COMING WEEK

DROP IN CLASSES AVAILABLE MONDAY THE 15TH AND WEDNESDAY THE 17TH

Monday @ 6am and 9:30am
Wednesday @ 6am, 9:30am, and 6pm

$10 drop in fee.

childcare available at 9:30 classes

20160212

"Holleyman"

30 rounds

5 wall ball 20/14
3 hspu
1 power clean 225/155

20160211

in 12 min:

Row 1000m
75 air squat
50 sit up
25 push up

Max burpees with remaining time to 6" target

20160210

"Hells Bells"

3 rounds

400m row
25 kb swing
10 pull up

20160205

For Time:

10 deadlift 205/155
20 pull up
30 overhead walking lunge 35/25
40 kettlebell 1.5/1pood
50 burpees
60 wall ball
70 double unders

20160208

Strict Press
1-1-1-1-1

Tabata

squat
sit up
box jump
burpees

20160209

21-15-9

Deadlift
bar facing burpee
Pull up

20160204

1 min AMRAP
-power snatch
1 min AMRAP
-double unders
1 min AMRAP
-toes to bar

1 min rest

repeat x4

20160203

For Time:

50 wall ball 20/14
40 sit up
30 walking lunge
20 box jump
10 dip
20 box jump
30 walking lunge
40 sit up
50 wall ball

20160202

Deadlift
1-1-1-1-1

EMOM for 9 min:

Odd:15 kettlebell
Even:10 burpees

20160201

12 min AMRAP

7 thrusters 95/65
7 pull-up
1 lap around perimeter of gym

Feb.22-Mar.24 session

kids feb.22-mar.24 session

20160129

5 rounds

15 knees to elbow
10 ring dip
5 back squat 135/95

20160128

Tabata This:

Box Jump Over
Push Press
Kb Swing
Burpees

20160127

"Annie"

50-40-30-20-10

double unders
sit-ups

20160126

20 min AMRAP

10 pistol
20 DB snatch
10 DB row

20160125

5 rounds

3 power clean 155/105
6 burpees
9 wall ball 20/14

20160122

21-15-9

deadlift 275/195
box jump 24/20
push-up

20160121

3 rounds

10 clean and jerk 135/95
50 wall ball 24/20

20160120

For time:
21 double unders
18 kettle bell  1.5/1 pood
18 box jump 24/20
21 du
15 kb
15 bj
21 du
12 kb
12 bj
21 du
9 kb
9 bj
21 du
6 kb
6 bj

20160119

" Barbara"

5 rounds

20 pull-up
30 push-up
40 sit-up
50 squat

20160118

Split Jerk

1-1-1-1-1

12 min amrap

7 thrusters 55/45
7 lateral bar burpee
7 toes to bar

20160115

20 min amrap:

30 dumbbell step ups
60 double under
15 push-up

20160114

Back Squat

1-1-1-1-1

7 min amrap:

5 back squat @ 50% of max
5 wall walks

20160113

In teams of 2:

100 push press 75/45
100 kb swing
100 pull-up
100 cal row

* 1 person working at a time, split work anyway

20160112

21-15-9

Dumbbell clean 45/35
double unders

20160111

EMOM for 10 min:

5 deadlift 225/165
burpees with remaining time

20150108

25 min amrap

10 toes to bar
10 hang power clean
farmer carry- 4 lengths

20160107

5 rounds

10 thrusters 95/65
10 kb swing 1.5/1 pood
10 box jump 24/20

20160106

5 Rounds

6 ring dips
20 lunges with plate 45/35
10 wall ball 20/14

20160105

in 12 min:

Row 1000m
75 air squat
50 sit-up
25 push-up

Max burpees to 6" target with remaining time

20160104

"Hells Bells"

3 rounds

400m row
25 kb swing
10 pull-up

20160103

Happy New Year! Just a few things!

The CFBA Whole 30 Challenge doesn't start until Jan.11th, So stop panicking!! Lol
We will have a meeting to go over it all sometime this week, perhaps the 9th. Check out the CFBA Whole 30 Challenge facebook page and join only if you are seriously committed.

Classes start tomorrow! same schedule as before for this week for sure. We might make a few small changes for the rest of the session depending on numbers.
See you soon! :)