WOD FOR APRIL 25, 2019

Time management is something, as coaches, that is always on our minds. We also want to value your time as much as possible. Making sure you arrive early enough to not only move your body around a bit before hand, but, also being present at the top of the hour allows class to start promptly on time.

If it doesn’t help thinking about the value it brings you by showing up early, please consider the value you are taking from the others in class by not doing so.

Thank you so much, now lets get to the goods…

A)

2 sets:

10-20 sec handstand hold

20 GHD sit ups

Banded walk

B)

4 Rounds for max reps:

1 Minute max chin ups

1 Minute max sumo deadlift high pulls (115/75)

1 Minute max double unders

1 Minute rest

*Today is actually a base day even though the duration of work is short.

What this means is do not go at a pace you can not maintain. Do your best to move at a pace that allows realistic rest during the working minute to ensure you get the same number of reps in each movement for each round.

Getting the same number each round might take more and more effort each round…that is ok.

“When tired, TRY HARDER.” - Coach Jimmy

WOD FOR APRIL 24, 2019

Time management is something, as coaches, that is always on our minds. We also want to value your time as much as possible. Making sure you arrive early enough to not only move your body around a bit before hand, but, also being present at the top of the hour allows class to start promptly on time.

If it doesn’t help thinking about the value it brings you by showing up early, please consider the value you are taking from the others in class by not doing so.

Thank you so much, now lets get to the goods…

A)

In 3 sets build to a max weight 25ft front rack walking lunge.

B)

4 Rounds for times: rest 2 minutes btw rounds

10 Overhead squats (95/65)

Run to the speed bump and back

10 Hang squat snatches (95/65)

*Today is a “hard day.” This means the goal is to move as quickly as possible every round (without thinking of how it will impact your subsequent rounds).

*Slowing down is OK, but only if you have slowed down due to lack of physical ability…NOT mental capacity.

”When tired, apply fitness” - Coach Kyle

WOD FOR APRIL 23, 2019

Do your best to get to the gym 10 minutes before class to heat yourself up.

A)

3 Rounds (not for time)

3 Wall walks

30 second hanging L sit

Banded walk

B)

6 Minute AMRAP:

6 S2OH (135/95) *1 sec pause at the top of each rep

6 Box jumps (24/20)

Rest 2 minutes then,

6 Minute AMRAP:

8 Toes to bar

8 Burpees

Rest 2 minutes then,

6 Minute AMRAP:

10 KB swings (55/35)

10 Pull ups

WOD FOR APRIL 22, 2019

A)

3 rounds for max reps:

7 Minute AMRAP: (3 minute recovery btw rounds)

1000/750m row *goal is to keep your 2k pace

35 Wall balls (20/14) *goal is unbroken

In the remaining time complete as many DB snatches as possible.

*Today is a “Base day” which means the goal is to keep each round as close to the same reps every time. Do not go out too hot and burn out. Keep a consistent pace throughout the entire round…then hold that pace for the next 2 rounds.

Base days are NOT easy…they are arguably harder than “hard days” due to challenge of consistency. See you soon!!


WOD FOR APRIL 20, 2019

Olympic lifting:

A)

5 sets: (2-3 minute recovery btw sets)

2 Front squats + 1 split jerk *2 sec pause in the catch position of the jerk

B)

6 sets: (2-3 minute recovery btw sets)

Power clean 1.1.1 + squat clean and jerk

C)

4 sets: (1-2 min recovery btw sets)

Snatch pull 1.1.1

9:30 CROSSFIT CLASS:

“JENKINS”

40 minute AMRAP (with a Partner)

  • 50 Burpees

  • 400 meter Run

  • 50 Kettlebell Swings (24/16 kg)

  • 400 meter Run

  • 50 Pull-Ups

  • 400 meter Run

  • 50 Push-Ups

  • 400 meter Run

Split work between partners as needed. Run together.

IF YOU HAVEN’T READ THIS…PLEASE DO! IF YOU HAVE…READ IT AGAIN.

We have begun our spring cycle which is going to last 7 weeks. The main goal of this cycle is to increase your Aerobic system, as well as learn and understand more about your “gears”. What we mean by gears is your ability to workout at different percentages and become capable of up and down regulating your systems while exercising.

You will notice the workouts on Mondays, Tuesdays, Fridays and Saturdays will be on the longer side. The workouts Wednesdays and Thursdays will be on the shorter side (120-180 secs of work with rest in btw to be specific).

Each day will have a specific goal such as “base day” or “hard day” which we will explain in more detail in class. Myself, Coach Chris and Coach Jimmy have created this cycle together and we are really excited to share these next few weeks with all of you. If you have any questions regarding the next several weeks, do not hesitate to ask.

Thank you so much for being such an amazing community, Tribe and family. We are all in the together so lets get fit, have fun and get our bodies and minds ready for the summer!!

Side note: I think we can all agree that time management is in everyone’s best interest . Sometimes class time can get cut into by people showing up late and is not optimal for safety when looking to be as warm as possible when starting the workout.

We would love for this cycle, that, everyone do your best to be at the gym 10 minutes prior to class to heat your bodies up and be in the best situation to get everything you can out of the hour in class.

Thank you for all your love and support and lets make this next 7 weeks an overall fun kick ass time. See you soon!

A)

Barbell cycling: Power cleans

All reps must be touch and go, meaning no pausing in the rack position or floor

set 1: 3 reps

set 2: 4 reps

set 3: 5 reps

set 4: 6 reps

B)

For time: (6 minute cap)

6 Ring muscle ups OR 12 strict pull ups w/ 1 sec pause at the top of each rep

18 KB swings (70/55)

24 Burpees

18 KB swings

6 Ring muscle ups OR 12 strict pull ups w/ 1 sec pause at the top of each rep

then, rest 3 minutes before “C”

C)

For time: (6 min cap)

8 Power cleans (185/125)

16 TTB

24 Burpees

16 TTB

8 Power cleans

OVERFLOW:

For time:

1000m run

5 Rope climbs

800m run

10 DB snatches (70/50)

600m run (400m + speed bump)

3 Rope climbs

16 DB snatches

WOD FOR APRIL 17, 2019

IF YOU HAVEN’T READ THIS…PLEASE DO! IF YOU HAVE…READ IT AGAIN.

We have begun our spring cycle which is going to last 7 weeks. The main goal of this cycle is to increase your Aerobic system, as well as learn and understand more about your “gears”. What we mean by gears is your ability to workout at different percentages and become capable of up and down regulating your systems while exercising.

You will notice the workouts on Mondays, Tuesdays, Fridays and Saturdays will be on the longer side. The workouts Wednesdays and Thursdays will be on the shorter side (120-180 secs of work with rest in btw to be specific).

Each day will have a specific goal such as “base day” or “hard day” which we will explain in more detail in class. Myself, Coach Chris and Coach Jimmy have created this cycle together and we are really excited to share these next few weeks with all of you. If you have any questions regarding the next several weeks, do not hesitate to ask.

Thank you so much for being such an amazing community, Tribe and family. We are all in the together so lets get fit, have fun and get our bodies and minds ready for the summer!!

Side note: I think we can all agree that time management is in everyone’s best interest . Sometimes class time can get cut into by people showing up late and is not optimal for safety when looking to be as warm as possible when starting the workout.

We would love for this cycle, that, everyone do your best to be at the gym 10 minutes prior to class to heat your bodies up and be in the best situation to get everything you can out of the hour in class.

Thank you for all your love and support and lets make this next 7 weeks an overall fun kick ass time. See you soon!

A)

3 sets: 60 sec recovery btw sets

10 back rack reverse lunges (right leg only)

then,

10 back rack reverse lunges (left leg only)

*Increase weight each round

*Take bar floor

*7 min cap

B)

4 Rounds for total time: (2 minute recovery btw rounds)

400m run

5 pronated Deadlifts (315/205)

OVERFLOW:

5 sets: (5 min recovery btw sets)

In 90 seconds:

25 calories on assault bike

*In the remaining time complete as many wall balls as possible

WOD FOR APRIL 16, 2019

We have begun our spring cycle which is going to last 7 weeks. The main goal of this cycle is to increase your Aerobic system, as well as learn and understand more about your “gears”. What we mean by gears is your ability to workout at different percentages and become capable of up and down regulating your systems while exercising.

You will notice the workouts on Mondays, Tuesdays, Fridays and Saturdays will be on the longer side. The workouts Wednesdays and Thursdays will be on the shorter side (120-180 secs of work with rest in btw to be specific).

Each day will have a specific goal such as “base day” or “hard day” which we will explain in more detail in class. Myself, Coach Chris and Coach Jimmy have created this cycle together and we are really excited to share these next few weeks with all of you. If you have any questions regarding the next several weeks, do not hesitate to ask.

Thank you so much for being such an amazing community, Tribe and family. We are all in the together so lets get fit, have fun and get our bodies and minds ready for the summer!!

Side note: I think we can all agree that time management is in everyone’s best interest . Sometimes class time can get cut into by people showing up late and is not optimal for safety when looking to be as warm as possible when starting the workout.

We would love for this cycle, that, everyone do your best to be at the gym 10 minutes prior to class to heat your bodies up and be in the best situation to get everything you can out of the hour in class.

Thank you for all your love and support and lets make this next 7 weeks an overall fun kick ass time. See you soon!

A)

For total time:

2k row

5 Minute rest

then,

10 Rounds of: (12 minute cap)

5 Wall balls (20/14)

3 HSPU

1 Power clean (225/155)

WOD FOR APRIL 15, 2019

Today is the start of our spring cycle which is going to last for 7 weeks. The main goal of this cycle to increase your Aerobic system, as well as learn and understand more about your gears. What we mean by gears is your ability to workout at different percentages and become capable to up and down regulate your systems while exercising.

You will notice the workouts on Mondays, Tuesdays, Fridays and Saturdays will be on the longer side. The workouts Wednesdays and Thursdays will be on the shorter side (120-180 secs of work with rest in btw to be specific).

Each day will have a specific goal such as a “base day” or “hard day” which we will explain in more detail in class. Myself, Coach Chris and Coach Jimmy have created this cycle together and we are really excited share these next few weeks with all of you. If you have any questions regarding the next several weeks, do not hesitate to ask.

Thank you so much for being such an amazing community, Tribe and family. We are all in the together so lets get fit, have fun and get our bodies and minds ready for the summer!!

Side note: I think we can all agree that time management is in everyones best intrust. Sometimes class time gets cut into by people showing up late and is not optimal for safety when looking to be as warm as possible when starting the workout.

We would love that for this cycle, everyone do your best to be at the gym 10 minutes prior to class to heat your bodies up and be in the best situation to get everything you can out of the hour in class.

Thank you for all your love and support and lets make this next 7 weeks an overall fun kick ass time. See you soon!!

A)

3 sets: (3 minute recovery btw sets)

In 8 minute complete:

1.1 Mile/ .8 Mile bike

20 Chin ups

In the remaining time as many Burpee Box Jumps as possible (24/20)

WOD FOR MARCH 25, 2019

For anyone who is coming in today that did 19.5 this weekend…and feels like death, you will be doing B2, NOT B1.

You will all be completing A, but B1 is for anyone who did not do 19.5 this weekend.

A)

Complete at 70% effort:

1000/750m row

50 Burpees

B1)

20 Minute AMRAP:

50 Double unders OR 50 single leg jump ropes on each leg

25 Sit ups

25 Wall balls (20/14)

B2)

20 Minute AMRAP:

20/15 Cal bike

20/15 Push ups

20 Russian KB swings (70/55)