News Flash

THERE WILL BE A 9 AM CLASS ON MONDAY LABOR DAY! COME AND BURN OFF THOSE LABOR DAY TREATS AND BBQ WITH SUMMA!

* THERE ALSO WILL BE NO CLASS THIS SUNDAY AT NOON.

19 Hotshots WOD

Saturday August 31

Please Donate: https://hotshots19.crossfit.com/

 WOD
6 Rounds for Time:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pullups
400 m Run

In Memory Of

• Jesse Steed, 36
• Wade Parker, 22
• Joe Thurston, 32
• William Warneke, 25
• John Percin, 24
• Clayton Whitted, 28

• Scott Norris, 28
• Dustin Deford, 24
• Sean Misner, 26
• Garret Zuppiger, 27
• Travis Carter, 31
• Grant McKee, 21
• Travis Turbyfill, 27

• Andrew Ashcraft, 29
• Kevin Woyjeck, 21
• Anthony Rose, 23
• Eric Marsh, 43
• Christopher MacKenzie, 30
• Robert Caldwell, 23

TABATA that

Friday August 30th

The Habit for Humanity Wreaking Crew!


On Saturday we will be doing a Fundraiser for the 19 firefighters that died this year during a wildfire. 100% will go to support the families. This is a great cause and I would love everyone to participate. We will be doing a WOD for them on Saturday and even if you cant make it to class Saturday, show your support of the community and please donate to this address:
https://hotshots19.crossfit.com/

If your thinking of not donating WATCH this video courtesy of CrossFit.com: 
http://media.crossfit.com/awset/CFTour_Greg_Hotshots_BigSky_rev_5217bde2307c8_SD.mp4


A. Row 500 meters for time

B. Skill Work:
8 mins
Odd mins: 10 Front rack lunges
Even mins: Burpee box jump overs

C. TABATA
Pushups
Sit ups
One arm KB swings
Squats

Pressed Ham

Thursday August 29th

If you feel like you CAN'T do a workout please watch this video: http://www.youtube.com/watch?v=Tl1AgCYWwrM


A. OH Squat Work 10 mins
then: Complete as many reps as possible of 65% your 1 RM

B. Pressed Ham
16 min AMRAP
7 SDHP 95/65
7 Push Press 95/65
7 Box Jump 24/20
7 box or ring dips

Karen

Wednesday August 28th

DO what the photo says and embrace the suck and do this WOD. You will get through it.

A. Karen
150 wall-balls for time
*ball must go OVER the line and FULL squat every time...no excuses or there will be consequences

B. 3 times 1 min of Max Double Unders right after the WOD

C. Light snatch technique: 3 squat snatches OTM for 10 mins

D. 100 abmat sit ups

Lateral Damage

Tuesday August 27th

Warm-up DODGEBALL!!!

A.Skill work
 Even mins: 8 Ring pullups
Odd mins: Russian Twists

B. Metcon
21-15-9
Med ball slams
Deadlift 135/95
Lateral jumps over barbell

OPEN WOD 13.4

Monday August 26th

Photo courtesy of CrossFit.com  Julie Foucher demo of 13.4

Trying something new this week. Were posting all of the WODs so you can see what your in for and plan ahead. Come to the days that you "dread" it will make you better! Let us know what you think of having all the workouts posted.

A.13.4
Ascending ladder
3,6,9,12,15.....
Clean and jerks 135/95
Toes to bar  

B. Clean Complex: High hang squat clean+hang squat clean 

C. Push Press 3 sets of 5 reps

 

Fire Breather

Friday,24th

Fire Breather

12min to find 1RM squat snatch

OTM for 10min 2 squat snatches 75% 

 

AMRAP 12min

2-4-6-8-10... Ect.

SDLHP 75/55

Box Jumps 20"/18"

Flight Club

 

Friday, 23rd

 Fight Club

12min to find 1RM clean and jerk

 

technique OTM 10min

2 clean and jerks 75%

 

21-15-9

back squats no rack 115/85

50 DU/100 singles

Shoulder to over head 115/85

50 DU/100 singles

Reminder there will only be a 6a and a 6p class tomorrow

Grind It Out

 

Thursday, 22

Grind It Out

bench mark

20 rep max bench press

for time

500m row

15 dead lifts 185/135

100 DU/100 singles

15 snatches 95/65

400m run

15 clean and jerk 95/65

The Crusher

Wednesday, 21st

The Crusher

skill

3, 2 minute rounds of max double unders, with 2 minute rest between rounds

WOD

3 RFT

10 front squats 135/95

15 ring push ups

20 burpees

Just a heads up now there will be no 9:30a or 12:00p class this Friday the 24th there will only be 6a, 6p class. Some of us from the box are going to be building a house with Habitat for Humanity. 

13.5 AKA Nasty Fran

Tuesday,  20th

13.5

AKA

Nasty Fran

Complete as may rounds as possible in 4 minutes of: 100/65 pound thursters, 15 reps and 15 chest to bar pull ups. 

if 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes, if 180 reps (6 rounds) are completed, time extends to 12 minutes Etc.

Ironman

Monday, 17th

Ironman

For time

3Row

30 squat clean thrusters 115/85

1 mile run 

This one is for Colby! Think about him when you are grinding through this one!!

Daniel

HERO WOD

"Daniel"
in honor of a fallen solider

50 Pull-ups
400 m Run
21 Thrusters (95/65)
800 m Run
21 Thrusters
400 m Run
50 Pull-ups

Snatch and Run Ya'll #2

Back Squat
3 sets of max reps in 1 min at 65% of 1 RM

Tabata
L-Sits

Snatch and Run Ya'll #2
8 rounds
8 Dumbell Snatches (65/40)
100 m Sprint

"How do I make a man out of you"

"How do I make a man out of you"

 

 

Strength- Complex- High Hang-Hang-Low Hang-Push Jerk

 

1-1, 2-2, 3-3, 4-4, 5-5......

20 min AMRAP of:

 

Manmakers

Toes to Bar

Jump and Touch 20 reps

 

Row, Row your Boat

Row, Row your Boat

(helmet required)

Strength- 10 rep max RDL
20 rep max push press

2k Row for time

Double Trouble

Partner WOD

 

 

Double Trouble

Cash In- Partner Barbell Carry 200 m

3 rounds of:
27 med ball situps passes (20/14)
21 Partner Deadlifts (185/255)
15 wall ball passes
9 Mexican box jumps (60"/48")

Cash out- Partner Barbell Carry 200 m

Strength- TnG 3 rep max Power Snatch

Jumping Helen

Monday August 12th

Denise and Cooper killing pull-ups together!!

Skill Work: Odd Minutes: 4-10 Bulgarian Split squats or pistol squats
Even Minutes: 1-20 Double Unders

WOD
21 KB Swings (53/35)
15 Box Jumps (24/20)
12 Pullups

Get under it!

Saturday August 10th

Find your 1 RM OH Squat

Then- 10 mins

Even: 10 RDLs

Odd: weighted sit ups

WOD

8 min AMRAP

25 DU

7 push press

7 snatch balances

7 OH Squats

Clean and Jerk Ladder

Friday August 9th

Taken right from the CrossFit Games! Lets have some fun today with this and do a mini, friendly competition! Lets shatter some PRs!

Warm-up

Zig-Zag Sprint for time (speed and agility drill scores will be posted)

Clean and Jerk Ladder
You must complete 1 clean and jerk every 90 seconds and after every completed rep you must move to a higher weight!
Men weights: 35, 55, 75, 95, 105, 115, 135, 155
Womens weights: 35, 55, 65, 75, 85, 95, 105, 115

LumberJack

Thursday August 8th

3 Rounds
10 Sledgehammers
10 Med ball slams

3 Rounds
5 Squat therapy
10 Good mornings


LumberJack WOD
Must complete full round every 2 mins for 20 mins. If you cannot complete a full round in 2 mins then complete 30 Burpees.

3 Burpees
5 Power Cleans (heavy)
8 Pistol Squats

Balls of Fury

Wednesday, August 7th

"Balls of Fury"

100 foot overhead walking barbell lunge (95/75)
3 rounds of:
200 m med ball run
20 med ball cleans
100 foot overhead walking barbell lunge (95/75)

Fight Gone Bad

Tuesday August 6th

 

3 Rounds

1 min per exercise

3 min Rest in between rounds

 

SDLHP 75/45

Wall Ball

Push Press 75/45

Box Jumps

Calorie Row

 

We did this one in June so we want to see IMPROVEMENT! Either weight or total reps

 *And yes Jason you did this with a weighted vest

Fight Gone Bad

Tuesday August 6th

 

3 Rounds

1 min per exercise

3 min Rest in between rounds

 

SDLHP 75/45

Wall Ball

Push Press 75/45

Box Jumps

Calorie Row

 

We did this one in June so we want to see IMPROVEMENT! Either weight or total reps

 *And yes Jason you did this with a weighted vest

Stella

Monday August 5th

WOD

7 min to find 1RM clean

7 min to find 2 RM back squat

7 min to find 3 RM push press

7 min to find 4 RM deadlift 

"90"

 

August, 3rd 

"90"

 

3RFT
30 hang power cleans
30 box dips
300 jump ropes or 150 DU

Nicole

 

Pic from 2009 crossfit games

"Nicole" one of the original nasty girls

 August, 2nd

Push jerk 

9-7-5-3-1-1

WOD

Nicole

20 min AMRAP

400m run

Max rep pull ups

note: number of pull ups each round 

you are scored by the number of pullups you do in the WOD. Every time you drop off the bar the round ends.