WOD February 12, 2018

*6:30pm advanced class tonight

A.

strength

push press

5×4 @ 80%

 

B.

WOD:

21 thruster (95/65)

3 rope climb

15 thruster

2 rope climb

9 thruster

1 rope climb

WOD February 11, 2018

BEACH WORKOUT!

*10 am FREE community class

**11am monster mash up

MEET AT THE SEABRIGHT BEACH LIGHTHOUSE JETTY

look for the blue pop up tent

 

WOD February 10, 2018

*9am members WOD

**10am FREE community WOD

***SUNDAY beach workouts at 10am and monster mash at 11am! meet at Seabright beach by the lighthouse jetty.

5 rounds

14 front rack lunge (115/75)

10 abmat sit up

16 wallball (20/14)

WOD February 9, 2018

Strength:

Deadlift

6 min EMOM @ 80%

4 reps

 

WOD:

12 min AMRAP

14 kettlebell swing (53/35)

10 toe2bar

8 deadlift (225/155)

WOD February 8, 2018

A. Overhead squat

build in sets of 4 to a challenging weight.

 

B.CROSSFIT GAMES OPEN WOD 15.2:

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (95 / 65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95 / 65 lb.)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 / 65 lb.)

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

WOD February 7, 2018

strength and skill:

power clean and jerk

build in sets of 3 until you border your 3 rep max

 

WOD:

15 power clean and jerk (135/95)

800m run

15 power clean and jerk

400m run

WOD February 6, 2018

A.

8 min EMOM

odd: 5 strict pull up

even: 5 strict ring dip

B.

Front squat

build to a challenging set of 5

C.

6 min AMRAP

5 front squat (135/95)

35 double under

WOD February 4, 2018

*10am FREE community “get your feet wet” workout

**11-12:30am monster mash

 

10am WOD:

50 abmat sit up

50 wallball (20/14)

50 weighted jump rope

50 kettlebell swing (53/35)

WOD February 3, 2018

*9am members WOD

**10am FREE community workout

A.

5 min EMOM

5 Strict pull up (scale up to weighted, if you can you..)

 

B.

3 rounds

400 run

15 burpee

15 pull up