Blog
2017
Nov
22

November 22, 2017

10 min AMRAP: 3 Deadlift (155/105) 3 Box Jump Over 10 Abmat Situps 6 Deadlift 6 Box Jump Over 10 Abmat Situps 9 Deadlift 9 Box Jump Over 10 Abmat Situps Etc… Continue climbing by 3’s until the cap! Post WOD: Mobility! Stretch, smash, roll, etc for at least 10 minutes Box News: Schedule u...

2017
Nov
21

November 21, 2017

A. Chest to Bar Skill Work 1-2-3-4-5-6-7-8-9-10 -Unbroken sets of Chest to Bar -Start with 1, drop off, then do 2, drop off, then 3, etc. Rest as needed between each set -Quality is the name of the game here. -Get as far as you can in 8 minutes B. Burpee EMOM Each minute do the assigned number of bu...

2017
Nov
20

November 20, 2017

A. 15 mins to find today’s heavy Power Clean B. Three Rounds for Time: 50 Wallball (20/14) 10 Power Clean @ 60% of A *16 min time cap* Box News: Schedule update for this week! Mon: Regular Tues: Regular Wed: Regular Thurs: 8 am only Fri: 8 and 9 am only

2017
Nov
17

November 17, 2017

A. Freestyle Friday! 50 Pull up or Chest to Bar Pull Up 50 DB Snatch (50/35) 50 OH DB Lunge (50/35) 150 Double Unders (300 Singles) *15 min time cap* In this workout, you get to decide how to breakup the reps. Spend some time during the warm up to make a game plan for yourself. Pick what you think w...

2017
Nov
16

November 16, 2017

Happy birthday Lynsey!! 6 Rounds, each for time: 10 Toes to Bar 20/15 Calorie Assault Bike Rest 3 min These are SPRINTS! Push yourself hard on each interval. Your goal is 1:30 or less for each. If you’re getting too far over that, reduce the reps.

2017
Nov
14

November 14, 2017

A. 15 min EMOM 1. Strict Pull Up 2. Strict Ring Dip 3. Strict HSPU Pick a number of reps you can maintain for the whole emom. 5 rounds of each. This is for quality! If you don’t have strict yet, grab a band or complete the negative of each movement. B. For Time: 6-18-30-42 Abmat Sit Ups Row fo...

2017
Nov
13

November 13, 2017 – Tommy Mac

Happy birthday Junior (Saturday)! “Tommy Mac” 2 Rounds for Time: 12 Burpees 12 Thruster (115/75) 12 Burpees 12 Power Snatch (115/75) 12 Burpees 12 Push Jerks (115/75) 12 Burpees 12 Hang Squat Clean (115/75) 12 Burpees 12 OHS (115/75) As a Ranger, Sgt. Thomas R. MacPherson selflessly lived his life f...

2017
Nov
10

November 10, 2017

Team “Ned” As written Seven Rounds for Time: 11 Back Squat (BW) 1,000 meter Row The team version will go like this: Each partner completes 39 back squats As a team, accumulate 7,000 m Row *35 min time cap* Partner one will row while partner 2 works on their back squats. Partners can inte...

2017
Nov
09

November 9, 2017

Happy birthday Jackson and Spencer W! A. Ring Muscle Up Practice Spend 20 minutes working on drills and positions. Your focus here should be on perfect practice, this isn’t for max reps. B. Five Rounds for Time: 2 Ring Muscle Up 20 Overhead Lunge (45/25) 60 Double Unders (120 Singles) *15 min...

2017
Nov
08

November 8, 2017

30 min EMOM 1st min: 15 Burpee 2nd min: 15 KBS (53/35) 3rd min: 15/12 Assault Bike Calories 4th min: Max Slamball/Sandbag over bar 5th min: Rest *Your score is total Slamball or Sandbag over the bar and any missed rounds*

2017
Nov
07

November 7, 2017

A. Tempo Front Squat + Hold 5×3 at 65% Each rep will have a 3 second descent, 1 second pause in bottom, fast up. After you stand up the last rep of each set, hold the front rack position for 5 seconds. B. 11 min AMRAP: 11 Wallball (20/14) 11 Toes to Bar 11 Box Jump (24/20)

2017
Nov
06

November 6, 2017

Happy birthday Tanner (Saturday) and Jessie (Sunday)! Five Rounds for Time: 12 Handstand Push Ups 9 Deadlift (155/105) 6 Hang Power Clean (155/105) 3 Thruster (155/105) *16 min time cap*

2017
Nov
03

November 3, 2017

7 min AMRAP: 15/12 Calories Assault Bike 10 Push Jerk (115/80) Rest 3 mins 7 min AMRAP: 16 DB Snatch (50/35) 10 Ring Push Ups Rest 3 mins 7 min AMRAP 10 Floor Wipers (each side – 135/95) 200 meter Run

2017
Nov
02

November 2, 2017 – Fran

Happy birthday Lindsay! A. Thruster 5×3 Don’t get to failure, but try to increase your loading across all sets B. FRAN! 21-15-9 Thruster (95/65) Pull Up Compare previous time here C. COOL DOWN! 5 mins on a rower, bike, jog, etc Mobility/stretch/foam roll

2017
Nov
01

November 1, 2017

A. 10 min Skill Practice: HS Walk (hold, shoulder taps, etc) Doubles or Triples Alternate between HS walk and jump rope every 30-45 seconds. If you have doubles consistently, work on triples. If you’re still mastering doubles, work on those. B. 15 min AMRAP: 30 Doubles (75 Singles) 15 Abmat Si...

2017
Oct
31

October 31, 2017

Happy Halloween! Come dressed up if you’d like! The best costume in each class will get a Progenex bar! 🙂 For Time: 60 single-leg squats, alternating 50 wall-ball shots, 20/14 40 box jumps, 24/20 30 deadlifts, 185/125 20 power cleans, 185/125 10 front squats, 185/125 *22 min time cap* Courtesy...

2017
Oct
30

October 30, 2017

Happy birthday Keri (Saturday) and Bonnie (Sunday)! 17 min AMRAP: 40 Burpee 40 Hang Snatch (75/55) 30 Burpee 30 Hang Snatch (115/75) 20 Burpee 20 Hang Snatch (135/95) 10 Burpee AMRAP Hang Snatch (155/105)

2017
Oct
27

October 27, 2017

A. 15 min AMRAP: 6 Turkish Get Up (KB or DB 53/35 – Alternate Arms) 24 Walking Lunge with KB/DB 48 KBS (53/35) B. Mobility! Spend some time post wod stretching, rolling, smashing 🙂

2017
Oct
26

October 26, 2017

A. 20 min AMRAP: 250 meter Row 15 Burpees B. Core After Party! Three Rounds for Quality: 1 min Plank (add a plate if you can) 25 PVC Sit Ups 25 Leg Raises

2017
Oct
25

October 25, 2017

Every 4 mins for 6 Rounds: 10 Front Squat* 150 meter Sprint *RX Loads: Men – 135, 155, 175, 195, 205, 215 Women – 95, 110, 125, 135, 145, 155 These should be all out efforts each round. The rest should leave you time to recover and get your bar loaded for the next set. Scale these weight...

2017
Oct
24

October 24, 2017

For time: 60 push-ups 50 dips 40 handstand push-ups 30 bench presses 155/105 20 jerks 155/105 10 push presses 155/105 *Courtesy of CrossFit.com Box News: We have 2 new babies to welcome to our CrossFit Antietam family! We’re so happy for you guys! Travis and Amber Wood’s beautiful baby g...

2017
Oct
23

October 23, 2017

Happy birthday Burke (Saturday) and Stefanie (Sunday)! Three Rounds: 1 min Wallball (20/14) 1 min Power Clean (95/65) 1 min Box Jump Over (24/20) 1 min Pull Up 1 min Assault Bike (calories) 1 min Rest Your score will be total reps for each round – 3 separate scores today!

2017
Oct
20

October 20, 2017

A. Three Sets for Quality: 5 Pull Ups 5 Wide Grip Pull Ups 5 Chin Ups *Add weight to these if you can, but they should be unbroken sets of 5 for each hand position* B. Four Rounds for Time: 30 Doubles 11 Back Squat (95/65) 30 Doubles 11 Push Press (95/65) 30 Doubles 11 Thruster (95/65) *16 min time...

2017
Oct
18

October 18, 2017

Happy birthday Nick! For total time: 1 min on, 1 min off until you complete 100 Burpee Box Jump Overs (24/20) *Courtesy of Street Parking* Box News We have a friend coming in with Isagenix during tomorrow’s afternoon classes. Stop by her table to learn more about their products! If you’r...

2017
Oct
17

October 17, 2017

A. 15 min AMRAP: 3 Bar Muscle Up 10 DB Lunge (1 – 50/35) 6 Toes to Bar 10 DB Snatch (50/35 – alternate arms) B. Accumulate 5 min Plank

2017
Oct
16

October 16, 2017 – The Chief

Happy birthday John and Kathryn! “The Chief” Max rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 rounds. Compare previous score here

2017
Oct
13

October 13, 2017

A. 20 min EMOM: 1 Squat Snatch + 1 OHS Start around 60-65% of your current 1RM and add 5# each minute. If you fail a rep, remove 20# and then continue building. B. 8 min AMRAP: 6 Power Snatch 6 Overhead Squat 6 Pull Up Weight on the bar should be 50% of your top load from part “A”.

2017
Oct
12

October 12, 2017

A. 10 min practice: Rope Climb – If you’re proficient with rope climbs, practice legless, fast foot wraps, speed coming down, etc – If you haven’t learned the foot wrap, spend this time practicing getting the wrap down and stay low on the rope – You can also practice la...

2017
Oct
11

October 11, 2017

A. For Time: 10-9-8-7-6-5-4-3-2-1 Push Up Sumo Deadlift High Pull (95/65) Step Up to 20″ box R (95/65 bar in front rack position) Step Up to 20″ box L (95/65 bar in front rack position) B. 4 Rounds for Quality: 10 Hollow Rock 0:10 Hollow Hold 10 V-Ups 0:10 Hollow Hold Try to complete eac...

2017
Oct
10

October 10, 2017

A. Eight Rounds for Time: 200 meter Run 10 Toes to Bar -pull a sled (45/25) on the run on the even rounds B. Mobility! Spend time working on something where your range of motion is limited.

2017
Oct
09

October 9, 2017

Five Rounds: 3 min on, 1 min off 15 Wallball (20/14) 10 Hang Clean (115/75) 5 Push Press (115/75) *start where you leave off each time*

2017
Oct
06

October 6, 2017

Complete as many rounds as possible in 10 minutes of: 3 burpee box jump-overs 3 deadlifts 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts Etc. Men use 24-in. box and deadlift 225 lb. Women use 20-in. box and deadlift 155 lb. Last workout from the Team Series! I hope you all h...

2017
Oct
05

October 5, 2017

For Time: 21-15-9 Dumbbell Snatch (50/35) Bar Muscle Up 30 min time cap *Pick a challenging scaling option today if you don’t have bar muscle ups yet. Jumping bar muscle up, banded, hip to bar, chest to bar, pull up, etc.*

2017
Oct
04

October 4, 2017

For Time: 500 meter Run 50 Walking Lunge 50 Abmat Sit Ups 400 meter Run 40 Walking Lunge 40 Abmat Sit Ups 300 meter Run 30 Walking Lunge 30 Abmat Sit Ups 200 meter Run 20 Walking Lunge 20 Abmat Sit Ups 100 meter Run 10 Walking Lunge 10 Abmat Sit Ups

2017
Oct
03

October 3, 2017

For Max Reps and Load: 0:00 – 20:00 Find 1RM Back Squat 20:00 – 22:00 Max Handstand Push Ups 22:00 – 24:00 Rest 24:00 – 26:00 Max Double Unders 26:00 – 28:00 Rest 28:00 – 30:00 Max Handstand Push Ups 30:00 – 32:00 Rest 32:00 – 34:00 Max Double Unders

2017
Oct
02

October 2nd, 2017

A. “Chest to Bar Jackie” For Time: 1,000 meter row 50 thrusters (45/35) 30 chest-to-bar pull-ups B. Accumulate 2 mins L-Sit hold Box News: New month, new goals!! Get yours set today! What do you want to accomplish this month? Let’s get it up on the back board and talk to a coach fo...

2017
Sep
28

September 28, 2017

Team Series Event 3! Solo: 50 wall-ball shots 15 cleans, 135/95 50 wall-ball shots 10 cleans, 185/135 50 wall-ball shots 5 cleans, 225/155 *12 min time cap* OR if you’re doing this with a partner – Teams of 2: 50 synchronized wall-ball shots 30 cleans, 135/95 50 synchronized wall-ball sh...

2017
Sep
27

September 27, 2017

A. Gymnastics EMOM: 16 mins Odd min: 1st movement Even min: 2nd movement Pick 2 movements you want to work on. You’ll alternate between them each minute. This is a time to practice excellent form, it’s not a race for reps! 🙂 Choose 2 movements: ring dips, muscle up (bar or ring), pistol,...

2017
Sep
26

September 26, 2017

Happy birthday Ashton and Adam S! A. Find today’s heavy Front Squat Then take 65% of that and complete: 3×3 tempo squats (4 count lower, 4 count in the bottom, fast up) B. For Time: 9-15-21 Thruster (95/65) Bar Facing Burpee

2017
Sep
25

September 25, 2017

For Time: 120 Doubles (240 Singles) Then, 4 Rounds of 15 Chest to Bar Pull Up 15 Hang Power Snatch (95/65) Then, 120 Doubles (240 Singles) 15 min time cap We’re going to be doing solo versions of the CrossFit Team Series workouts this week! If you would like to complete them with a partner ins...

2017
Sep
22

September 22, 2017

“801 Chipper 2017” Teams of 2, one person working at a time 20 min AMRAP: 50 Calorie Row 40 Single Arm DB OHS (50/35) 30 Handstand Push Ups 20 Front Squats 185/125 10 Rope Climbs 20 Front Squats 30 Handstand Push Ups 40 Single Arm DB OHS 50 Calorie Row

2017
Sep
21

September 21, 2017

A. Find a 1RM Chin Up You can use dumbbells between your legs/feet, or grab a belt and chain some plates up! If you need a band, work to find the smallest band you need B. NOT for Time: 5×3 Chin Up 5×5 Bench Press Go as heavy as you can safely go while keeping sets unbroken C. Reverse Taba...

2017
Sep
19

September 19, 2017 – Grace

A. “Grace” For Time: 30 Clean and Jerk (135/95) *8 min time cap. Grab a partner and count for each other* Compare previous time here B. Wait until all the barbells are cleaned up off the floor, then: 100 meter Handstand Walk for time *10 min time cap*

2017
Sep
18

September 18, 2017

Happy birthday Gentry and Habb! For Time: 40 Wallball (20/14) 40 Situps w/ PVC 80 Doubles (160 Singles) 10 Wallball 10 Situps w/ PVC 20 Doubles (40 Singles) 800 meter Run 30 Wallball 30 Situps w/ PVC 60 Doubles (120 Singles) 20 Wallball 20 Situps w/ PVC 40 Doubles (80 Singles)

2017
Sep
15

September 15, 2017

A. 10 min EMOM: 1st min – 2 Unbroken C+J 2nd min – 3 UB C+J 3rd min – 4 UB C+J 4th min – 5 UB C+J 5th min – 6 UB C+J 6th min (increase weight by 10#) – 2 UB C+J 7th min – 3 UB C+J 8th min – 4 UB C+J 9th min – 5 UB C+J 10th min – 6 UB C+J Pi...

2017
Sep
14

September 14, 2017

A. Three Rounds for Time: 25 Burpee 25 Toes to Bar 100 Doubles (250 Singles) B. Three Rounds For Quality: 8 Single Leg Deadlift (ea leg – use a DB) 100 meter Suitcase Carry R (should be able to do this unbroken) 100 meter Suitcase Carry L

2017
Sep
13

September 13, 2017

A. For Time: 15 Box Jump Over (30/24) 9 Thruster (95/65) 600 meter Run 12 Box Jump Over (30/24) 15 Thruster (95/65) 400 meter Run 9 Box Jump Over (30/24) 21 Thruster (95/65) 200 meter Run B. Mobility!

2017
Sep
12

September 12, 2017

A. Find today’s heavy OHS B. 6 min AMRAP: 2-4-6-8-etc… Squat Snatch (135/95) Chest to Bar Pull Up Rest 2 min 6 min AMRAP: Start where you finished the first AMRAP, and go down (Try to finish!) …etc-8-6-4-2 Box News: – Just a reminder about the strength class tonight at 6:15!

2017
Sep
11

September 11, 2017

Today our WOD is remembering what happened on this day 16 years ago. Teams of 2 – For Time: As a team, complete 2977 meter Row (total lives lost) One team member rowing at a time, other partner is in a hollow hold. You can only row while partner is in position, when they come out of the hollow...

2017
Sep
08

September 8, 2017

A. Workout 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps...

2017
Sep
07

September 7, 2017

A. Back Squat 3×8 *Try to complete all sets at around 60% of your 1RM* B. 10 Rounds: 1 min on the clock 15 Unbroken Wallballs (20/14) Max Burpees Rest 1 min Your score will be total burpees. Push yourself on the burpees knowing you have a rest coming. Be conscious of getting your breathing unde...

2017
Sep
06

September 6, 2017

Happy Birthday Diane! A. 5 rounds for time: 500m Row 400m Run B. Core! 3 min Plank and 3 min Hollow Hold Accumulate time any way – Elements Class!! Do you have someone you know that wants to try CrossFit? This is a beginners only class that will be held on Monday, Tuesday, and Thursday evenings from...

2017
Sep
05

September 5, 2017

Happy Birthday Lori (Sunday)! A. Find today’s heavy Power Snatch in 15 mins B. Three Rounds for Time: 15 Power Snatch (95/65) 50 meter Walking Lunge 15 Toes to Bar – Elements Class!! Do you have someone you know that wants to try CrossFit? This is a beginners only class that will be held on Mo...

2017
Sep
03

September 4, 2017

Labor Day class schedule: 8am and 5pm See you there! – Elements Class!! Do you have someone you know that wants to try CrossFit? This is a beginners only class that will be held on Monday, Tuesday, and Thursday evenings from 7:15 – 8:15pm. This course is a great way to learn the movements and get co...

2017
Sep
01

September 1, 2017

Chipper! 100 meter Sled Pull (135/95) 90 Air Squat 80 Abmat Sit Ups 70 Wallball (20/14) 60 Calorie Assault Bike 50 Pull Ups 40 Box Jump 30 DB Thruster (35’s/25’s) 20 Ring Dip 10 Slam Ball (50/40) Box News: – New month, new goals! You know the drill. What do you want to accomplish i...

2017
Aug
31

August 31, 2017

A. Find today’s heavy Push Press in 15 mins B. Get as far up the ladder as possible in 12 mins: 1-2-3-4-5-6-7-8-9-10-etc… Squat Clean (135/95) Push Press (135/95) Box News! – We are having a mock lifting meet this Saturday at 9am! It will be structured like a regular lifting meet where y...

2017
Aug
30

August 30, 2017

A. For Time: 500 Doubles Every minute on the minute perform 5 Knees to Elbow *15 min time cap* B. Mobility! Take some time to work on your mobility. There are lots of options, so if you don’t already have something in mind the coach will have great suggestions! Box News! – We are having a mock...

2017
Aug
29

August 29, 2017 – AB Capone

“AB Capone” Four Rounds for Time: 9 Rope Climbs 9 Deadlift (365/255) 27 Bar Facing Burpee If you’ve got a 20# vest, wear it You can choose to do this workout by yourself or as a team of 3 (each team member will do 3 rope climbs, 3 deadlift, but each teammate will do all 27 burpees...

2017
Aug
28

August 28, 2017 – Nancy

“Nancy” Five rounds for time of: 400 meter run 15 Overhead Squats (95/65) Compare previous time here Box News! – We are having a mock lifting meet this Saturday at 9am! It will be structured like a regular lifting meet where you’ll perform the Snatch and the Clean and Jerk and you’...

2017
Aug
24

August 24, 2017

For Max Reps: Tabata Overhead Squat (95/65) Rest 1 min Tabata Sprint (meters) Rest 1 min Tabata Sumo Deadlift High Pull (95/65) Rest 1 min Tabata Assault Bike (calories) Tabata is 8 rounds of 0:20 Work/0:10 Rest. You’ll have 4 separate scores at the end of this workout. For the sprint interval...

2017
Aug
23

August 23, 2017

A. Every 3 minutes for 4 sets: 4 Back Squat (4 second lower, fast up) 4-10 Ring Row (4 second lower, fast up) B. For Time: 40-30-20-10 Back Squat (65/45) Abmat Sit Up Box Jump (24/20)

2017
Aug
22

August 22, 2017

Happy birthday Marshall! A. Jump Rope Practice! 7 mins on the clock Start with singles – if you are proficient in those then go to doubles. If you are proficient in those, then go to triples! This is not for max reps, so use this time as strictly practice. Focus on form and your rhythm. B. Fiv...

2017
Aug
21

August 21, 2017

Happy birthday Kory! Eclipse WOD! 2 min 40 sec AMRAP: Max Burpees Rest 1 min 20 sec, then: 4 Rounds for time: 8 Clean and Jerk (135/95) 21 Air Squat 17 Toes to Bar In honor of the Total Solar Eclipse today! Total Solar Eclipse On Monday, August 21, 2017, all of North America will be treated to an ec...

2017
Aug
18

August 18, 2017

20 min AMRAP: 100 meter Sled Pull (45/25) 6 Chest to Bar Pull Up 12 Single Arm Push Press (50/35 DB, 6 ea side) 18 Jumping Lunge

2017
Aug
17

August 17, 2017

A. Three Rounds for Time: 400 meter Run 12 Deadlift (245/165) 21 Deficit Push Ups (Hands on 45#/25# Plates) B. After Party For Quality: 150 Seated Hamstring Curls 3 min Plank (1 min each: front/L side/R side) *Split up the reps any way*

2017
Aug
16

August 16, 2017

A. Gymnastics Technique 10 min EMOM 1st min: HS Hold (HS Walk for advanced) 2nd min: Candlestick Roll (to Pistol for advanced) This is practice, not for max reps. Take your time working through these, focusing only on great form. B. 12 min AMRAP: 50 Wall ball (20/14) 100 Doubles (200 Singles)

2017
Aug
15

August 15, 2017

3 min AMRAP: 21/18 Calorie Row 21 Lateral Burpees Max Hang Clean (95/65) Rest 3 min 3 min AMRAP: 18/15 Calorie Row 18 Lateral Burpees Max Hang Clean (115/75) Rest 3 min 3 min AMRAP 15/12 Calorie Row 15 Lateral Burpees Max Hang Clean (125/85) Rest 3 min 3 min AMRAP 12/9 Calorie Row 12 Lateral Burpees...

2017
Aug
14

August 14, 2017

Happy birthday Coach Kendl (Sunday) and Ashlyn! “31 Heroes” 31 min AMRAP 8-6-11 reps in memory of August 6, 2011 8 Thrusters (155/105) 6 Rope Climbs (15 ft. ascent)* 11 Box Jumps (30/24) *Sub 18 Knees to Elbow + 18 Pull Up for the 6 Rope Climbs* PARTNERS Like the warriors of our armed se...

2017
Aug
11

August 11, 2017

800 M Run 30 Toes to Bar 50 Doubles (150 Singles) 20 Shoulder to Overhead (185/125) 50 Doubles 30 Burpee 800 M Run Box News Iota Fitness is having a local throwdown this Saturday in Smithfield! It starts at 7am – meet us there for some fun! Text Cerissa or Kendl if you want to catch a ride wit...

2017
Aug
10

August 10, 2017

5 Rounds of: 3 Min AMRAP 25/20 Cal Assault Bike Max DB Thrusters (35/25) -Rest 2 Min Between Rounds- Score is total number of DB Thrusters

2017
Aug
09

August 9, 2017

A. For Time: 50-40-30-20-10 KBS (53/35) Abmat Sit Ups OR “The Animal” 150 KBS (70/53) B.  3 Rounds for Quality: 100 Laying Banded Hamstring Curls 25 Hip Extensions

2017
Aug
08

August 8, 2017

A. EMOM 16 Min: 1st Min- 18/15 Cal Row 2nd Min- 15 Box Jump Overs (24/20) 3rd Min- Max Burpee Bar Muscle Ups (or Burpee Chest to Bar/Burpee Pull Up) 4th Min- Rest B. Accumulate 5 mins Plank

2017
Aug
07

August 7, 2017

1 Mile Run 20 Deadlift (135/95) 800 M Run 20 Squat Clean (125/85) 400 M Run 20 Snatch (105/75) 200 M Run 20 Overhead Squat (95/65)

2017
Aug
04

August 4, 2017

16 Min AMRAP: 50 Double Unders 10 Pistol Squats 1 Legless Rope Climb   Don’t forget to tune in to the CrossFit games this weekend.  You can find a schedule and watch online at games.crossfit.com.  Have a great weekend everyone!    

2017
Aug
02

August 3, 2017

  A.  10 Rounds for Time: 200 M Sprint 1 Min Rest b/t sprints These should be an ALL OUT EFFORT.  You will have 10 individual scores.   B. Core Work- 3 Rounds for Quality: 60 sec Plank 20 GHD Sit Ups 20 Floor Wipers   BOX NEWS: We want to welcome our newest CrossFit family member to t...

2017
Aug
02

August 2, 2017

6 Rounds for Time: 6 Chest To Bar Pull Ups 6 Ring Dips 6 Dumbbell Snatch- 3 Each Arm (50/35) 100 M Walk with Bar Overhead (45/35) Post Wod: Mobility! Get a foam roller or lax ball and spend at least 10 minutes on something. Ask your coach for ideas! 🙂

2017
Aug
01

August 1, 2017

Happy birthday Jan! 200 m Run, followed by: 21-15-9 Wall Balls (20/14) Cal Row Then 400 m run, followed by: 21-15-9 Burpee Box Jumps (24/20) Sit Ups Then 400 M Run, followed by: 21-15-9 Slam Balls Deadlift (155/105) Then 200  M Run Box News: New month, new goals!! Get your goal for August up on the...

2017
Jul
31

July 31, 2017

Happy birthday Landon (Friday!) “J.J.” For time: 185/125 pound Squat clean, 1 rep 10 Parallette handstand push-ups 185/125 pound Squat clean, 2 reps 9 Parallette handstand push-ups 185/125 pound Squat clean, 3 reps 8 Parallette handstand push-ups 185/125 pound Squat clean, 4 reps 7 Parallette handst...

2017
Jul
28

July 28, 2017

“Rich” For time: 13 squat snatches, 155/105 Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans, 155/105 *scale the pull ups down to 5,6,7,8, or 9 as needed. Set a goal with your coach. Keep the run hard* U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas,...

2017
Jul
27

July 27, 2017

Five Rounds for Time: 100 meter Suitcase Carry (50/30 – one hand; use right on the way out, left on the way back)* 10 Handstand Push Up 20 Wallball (20/14) *this should not be so heavy that you’re leaning to one side. if you can’t keep an upright torso, reduce the weight until you...

2017
Jul
26

July 26, 2017

A. “Goat” work – 10 min EMOM “Goat” is CrossFit slang for a movement that challenges us. Examples: Doubles, Ring Dips, Snatches, Overhead Squats, etc. These are the best days to turn perceived “weaknesses” into “strengths.” Keep you heart rate (and weights) low during this practice...

2017
Jul
25

July 25, 2017

A. Front Squat 5×5 Try to increase weight for each set, as form allows! B. “DG” Complete as many rounds as possible in 10 minutes of: 8 Toes to bar 8 Dumbbell Thruster (35/25’s) 12 Walking Lunge Steps (35/25’s) U.S. Air Force Maj. Walter David Gray, 38, of Conyers, Georg...

2017
Jul
24

July 24, 2017

Regular schedule all day today Happy birthday Angie! “Dallas 5” 5 minutes of:     Burpees Then, 5 minutes of:     7 deadlifts, 155/105     7 box jumps, 24/20 Then, 5 minutes of:     Turkish get-ups, 40/30 lb DB Then, 5 minutes of:     7 snatches, 75/55     7 push-ups Then, 5 minutes of:...

2017
Jul
21

July 21, 2017 – Kalsu

“Kalsu” For Time 100 Thrusters (135/95 lbs) 5 Burpees at the top of every minute Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed. *25 min time cap*

2017
Jul
20

July 20, 2017

A. Gymnastics Skill Work: 10 min EMOM of a gymnastics movement of your choice *The coach will have great ideas for you if you’re not sure what to work on* B. Four Rounds for Max Reps: 1 min Double Unders 1 min Hang Snatch (95/65) 1 min Abmat Sit Ups 1 min Assault Bike 1 min Rest

2017
Jul
19

July 19, 2017

For Time: 20-18-16-14-12-10-8-6-4-2 Box Jump Each ‘dash’ is one of the following accessory movements: 200 m Sled Pull (45/25) 150 m Slamball Carry (bear hug 50/35) 100 m Sled Push (90/45) You’ll perform each accessory movement 3 times, you can pick any order to complete them in.

2017
Jul
18

July 18, 2017 – Desforges

“Desforges” – Partner Style Five rounds for time of: 12 Deadlift (225/155) 20 Pull-ups 12 Clean and Jerk (135/95) 20 Knees to elbows One partner working at a time, split up the work any way U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Mari...

2017
Jul
17

July 17, 2017 – Jenny

Happy birthday AJ and Fernando (Sunday)! “Jenny” Complete as many rounds as possible in 20 minutes of: 20 Overhead Squats (45/35) 20 Back Squats (45/35) 400 meter Run U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when ene...

2017
Jul
14

July 14, 2017

“Jag 28” For time: Run 800 meters 28 Kettlebell swings (70/53) 28 Strict Pull-ups 28 Kettlebell clean and jerk (70’s/53’s) 28 Strict Pull-ups Run 800 meters *25 min time cap* U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special...

2017
Jul
13

July 13, 2017

15 min AMRAP: 6 Squat Snatch (95/65) 9 Toes to Bar 12 Front Squat (95/65) 48 Doubles (100 Singles) Box News: Just a reminder about lifting class at 6:15 tonight. See you there!

2017
Jul
12

July 12, 2017

“Team Weston” Five rounds for time of: Row 1000 meters 200 meter Farmer carry (45/35 DBs or KBs) Dumbbell Waiter walk, 50 meters, Right arm (45/35) Dumbbell Waiter walk, 50 meters, Left arm (45/35) Teams of 3: Accumulate 5,000 meters Rowing, 1,000 meters farmers walk (45 lb/35 lb db/kb p...

2017
Jul
11

July 11, 2017

A. Build to a heavy power clean for the day B. 6 min AMRAP: 10 Power Clean (95/65) 10 Burpee Rest 3 min 4 min AMRAP: 7 Power Clean (105/75) 7 Burpee Rest 2 min 2 min AMRAP: 4 Power Clean (115/85) 4 Burpee Box News! Strength classes will now be Tuesday and Thursday night at 6:15pm, and Saturday morni...

2017
Jul
10

July 10, 2017 – Blake

“Blake” Four rounds for time of: 100 foot Walking lunge with plate held overhead (45/25) 30 Box jump (24/20) 20 Wallballs (20/14) 10 Handstand push-ups *20 min time cap* U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Spe...

2017
Jul
07

July 7, 2017 – Omar

“Omar” 10 Thruster (95/65) 15 Bar-facing Burpee 20 Thruster (95/65) 25 Bar-facing Burpee 30 Thruster (95/65) 35 Bar-facing Burpee U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, d...

2017
Jul
06

July 6, 2017

Annie’s on the Run 500 meter Run 50 Doubles 50 Sit Up 400 meter Run 40 Doubles 40 Sit Ups 300 meter Run 30 Doubles 30 Sit Ups 200 meter Run 20 Doubles 20 Sit Ups 100 meter Run 10 Doubles 10 Sit Ups