WOD March 4, 2018

*10am FREE community workout
*11am monster mash up and 18.2 retest

10am WOD:
“Annie & Karen”
50-40-30-20-10
double under
ab mat sit up
then..
150 wallball (20/14)

WOD March 3, 2108

*9am members WOD
*10am FREE community workout

A.
(9am class only)
front rack lunge
use a challenging weight:
4×4

B.
16 min AMRAP
12 front rack lunge (95/65)
10 pull ups
150m run

WOD March 2, 2018

CrossFit games open Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells, women use 35-lb dumbbells

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

WOD March 1, 2018

A. Core Values
2 rounds
1:00 plank hold
1:00 jack knives
1:00 hollow rocks

B.
WOD:
10 min AMRAP
30ft sled push on the green (5×45/4×45)
20 wallball (20/14)
10 box jump (24/20)

WOD February 28, 2018

Athlete Of The Month Stephanie brings us…
“McCstudly”
800m run, row, ski
50 “dubs”
40 toe2bar
30 pistol squat
20 S2OH (125/85)
10 squat snatch (125/85)
2 rope climb

WOD February 27, 2018

Skill:
inversions, handstands
Tabata timer:
wallholds
wall walks
hanstand walks
handstand obstacle walks

WOD:
3 rounds
20 deadlift (155/115)
20 burpee
20 pull up

WOD February 26, 2018

*don’t forget tp submit your 18.1 scores before 5pm tonight!!

Strength:
Back Squat
6×4

WOD:
15 thruster (95/65)
35 double under
12 thruster (125/85)
35 double under
9 thruster (135/95)
35 double under
6 thruster (145/105)

WOD February 25, 2018

*10am FREE community class
*11am Advanced class and 18.1 retest

HERO WOD:
“Jordan”
100 kb swing(53/35)
100 sit up
100 air squat
100 push up
*may be done in a team

WOD February 24, 2018

Happy Saturday!
*9qm members wod
*10am FREE community class

A.
core:
3 rounds
12 kb russian twist (53/35)
12 v-up
12 hollow rocks

B.
WOD:
5 rounds
20 kettlebell deadlift (53/35)
14 single arm overhead lunge
10 box jump (24/20)

WOD February 23, 2018

CrossFit Games Open Workout 18.1:

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks (50/35)
14/12-cal. row