WOD April 23, 2019

A.
Strength/skill:
6×6 strict ring dip (scale up to weighted)
(10 min)

B.
WOD:
1-2-3-4-5-6-7-8-9-10-9-8…1
power clean (125/85)
bar over burpee

WOD April 22, 2019

HAPPY EARTH DAY!

Today we will do the Benchmark WOD
“THE CROSSFIT TOTAL”
It’s the sum of your one rep max deadlift, back squat, and strict shoulder press. The CrossFit Total protocol consists of taking 3 attempts to find your heaviest lift for each movement. The combined total of these movements is then used to see where you stack up in your journey from beginner to advanced athlete. It’s also a great way to check-in with past numbers and set a benchmark for the year ahead.
“The Total reflects an athlete’s functional strength capacity more accurately than any other test.” – Mark Rippetoe

WOD:
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
score: sum total of all 3 lifts

WOD April 20, 2019

*NO 9AM CLASS TODAY!!
*10AM BEACH WORKOUT
-meet at the Walton Lighthouse on Seabright Beach at the blue pop up tent. Open to beginners!

*11AM Huskie Mash Up: wet, extended WOD with paddling

WOD April 19, 2019

*This Saturday 10am BEACH WOD followed by 11am BEACH Monster Mash! (no 9am class)
*GYM CLOSED EASTER SUNDAY

WOD:

2 rounds for time

24 deadlift (155/115)

24 box jump (24/20)

24 wallball (20/14)

24  hang power clean (125/85)

24 toe2bar

 

 

WOD April 18, 2019

*This Saturday 10am BEACH WOD followed by 11am BEACH Monster Mash! (no 9am class)
*GYM CLOSED EASTER SUNDAY

A.
Strength:
Bench Press
6×6 @ 70%
(18 min)

B.
MetCon:
1 mile run
1000m row
100 double under

WOD April 17, 2019

*This Saturday 10am BEACH WOD followed by 11am BEACH Monster Mash! (no 9am class)
*GYM CLOSED EASTER SUNDAY

WOD:
Benchmark Nasty Girl
“MARY”
20 min  AMRAP
5 HSPU
10 pistol Squat
15 pull up

WOD April 16, 2019

*This Saturday 10am BEACH WOD followed by 11am BEACH Monster Mash!(no 9am class)
*GYM CLOSED EASTER SUNDAY

A.
Skill: Inversions
Tabata
-wallwalk
-handstand against the wall
-freestanding handstand
-handstand walking
-obstacles

B.
16 min AMRAP
16 Kettlebell swing (53/35)
16 kettlebell clean
16 single arm overhead kettlebell lunge
400 run

WOD April 15, 2019

A.
Strength:
Deadlift
6×3 @ 85%
(18 min)

B.
Mainsite WOD:
5 rounds for time
9 deadlift (135/95)
5 squat clean
3 thruster
(12 min time cap)

WOD April 14, 2019

*$10 @ 10am community class, open to the public, no experience necessary!
*11-12:30pm Huskie Mash Up

10am WOD:

A. CORE VALUES
7 min AMRAP
10 crucifix
20 bicycle crunch
4 navy seals

B.
MetCon:
18-16-14-12-10
Thruster (95/65)
*150 medball run after each round