Month: January 2018

Warm-up:
Coach’s Choice

Strength/Skill:
Run Mechanics

WOD:
Cindy
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
*Rest 2 Minutes*
Max Effort 1-Mile Run

Mobility:
Shoulders

Buy Out:
Athlete’s Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Overhead Squat (5 x 2 )
*Use 70% of your 1 RM for all sets

WOD:
5-Person Team WOD for Reps
4 Rounds for Reps
ME Overhead Squat (95/65)
ME Double Unders
ME GHD Sit Ups
ME Slam Balls (30/20)
ME Calorie Row
*40 Seconds of Work/20 Seconds to Transition
*4 times at each station for each person
*Score=Total Reps

Mobility:
Athlete’s Choice

Buy Out:
Team Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Power Snatch (3 x 3 x 2 x 2 x 1 )

WOD:
10 Minute AMRAP
5 Power Snatch (115/75)
10 Step Lunges

Mobility:
Shoulders

Buy Out:
2 Rounds
5 Pull Ups
10 HRPUs
15 Air Squats
100 Meter Run

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (Time to Work the Romanian Deadlift Skill)

WOD:
8 RFT
3 Deadlifts (275/185)
5 Burpees over the Bar

Mobility:
Hamstrings

Buy Out:
100 Double Unders

Warm-up:
Coach’s Choice

Strength/Skill:
Power Cleans (5×5) @ 70%

WOD:
For Time
5-5-5-5-5
Power Cleans (135/95)
10-15-20-25-30
Box Jumps (24/20)
*5/10, 5/15 . . . 5/30
RX+: 165/115; 30/24

Mobility:
Achilles

Buy Out:
3 Rounds
5 Over the Box Burpees
5 Strict Pull Ups

Warm-up:
Coach’s Choice

Strength/Skill:
Push Press (6 x 6 )
*Use 60% of your 1 RM for all sets.

WOD:
21-18-15
Push Press (115/75)
Russian Swings (2/1.5)

Mobility:
Shoulders

Buy Out:
5 Rounds
10 GHD Sit Ups
10 GHD Extensions

Warm-up:
Coach’s Choice

Strength/Skill:
Back Squat (3 x 3 )
*Use 90% of your 1 RM for all sets.

WOD:
12 Minute AMRAP
3 Back Squats (185/135) (from rack)
5 HSPUs

Mobility:
Squat Therapy

Buy Out:
Tabata V-Ups

No Barbell Club or Open Gym today
Come join us at L-Town CrossFit for their first fund raiser. We’ll be doing “Murph”!

Warm-up:
Coaches Choice

Strength/Skill:
Review WOD movements and get ready to work!

WOD:
“Liam” For time:
Run 800 meters with a 45-lb. plate
100 toes-to-bars
155-lb. front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45-lb. plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.
To learn more about Liam click here
Female RX: 25# plate, 105# front squat

Mobility:
Athlete’s Choice

Buy Out:
Athlete’s Choice

Warm-up:
Coach’s Choice

Strength/Skill:
Deadlift (5 x 10)
*Use 50% of your 1 RM for all sets

WOD:
12 Minute AMRAP
4 Deadlifts (225/155)
8 Box Jumps (24/20)
12 Double Unders

Mobility:
Achilles

Buy Out:
Tabata Bottom to Bottom Squats