Blog
2017
Mar
24

March 24, 2017

Happy Birthday Kenzy! The last Open workout for 2017! 17.5 10 rounds for time of: 9 thrusters 95/65 35 double-unders *40 min time cap* Check all the workout details and a demo at games.crossfit.com. 🙂 Here are some tips from Nicole Carroll! Box News: This Friday will be our last Open workout for 201...

2017
Mar
23

March 23, 2017

For Total Time: 2 x 500 meter Row Rest 1 min between sets 12 x 250 meter Row Rest 30 seconds between sets Score is total time including rest. Box News: This Friday will be our last Open workout for 2017! To celebrate, we’re going to have a potluck dinner following the last heat of the workout Friday...

2017
Mar
22

March 22, 2017

A. 12 EMOM: 1 Power Clean + 1 Push Press + 1 Push Jerk *build as form allows* B. Six Rounds for Time: 10 Burpee 10 Toes to Bar 10 Hang Clean (95/65) Box News: This Friday will be our last Open workout for 2017! To celebrate, we’re going to have a potluck dinner following the last heat of the workout...

2017
Mar
21

March 21, 2017

A. For Time: 24-18-12 DB Thruster (50/35) Pull Up *50 Doubles/120 Singles after each set of Pull Ups* B. Core Work! Three Rounds for Quality: 15 Hollow Rocks 15 V Ups 15 Sit Ups with Plate behind head Box News: This Friday will be our last Open workout for 2017! To celebrate, we’re going to have a p...

2017
Mar
20

March 20, 2017

20 min AMRAP 200 meter Run 20 OH Lunge (55/35) 20 KBS (53/35) Box News So proud of you guys on 17.4!! Don’t forget to post your score before 6pm tonight! This Friday will be our last Open workout for 2017! To celebrate, we’re going to have a potluck dinner following the last heat of the...

2017
Mar
17

March 17, 2017

17.4!! Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225/155 55 wall-ball shots, 20-lb. ball to 10-ft. target/14-lb ball to 9-ft target 55-calorie row 55 handstand push-ups

2017
Mar
16

March 16, 2017

Flow/Recovery WOD! 45 min AMRAP: 2 min Row 20 Lateral Box Step Up 15 KBS Waiter Walk length of gym (right then left) 2 min Bike 20 Abmat Sit Ups 15 Hand Release Push Ups Farmer Carry length of gym and back Stretch/foam roll post wod! Box News: 17.4 will be announced tonight at 6pm at games.crossfit....

2017
Mar
15

March 15, 2017

A. Every 3 Min on the Min for 15 min (5 rounds) 5 Bench Press 10 Strict Pull ups *Pullups should be done unbroken. If you cannot perform a set unbroken, pick a band that can assist you to get all 10 reps unbroken B. 200 m Run 10 Thrusters (115/75) 400 m Run 8 Thrusters (125/85) 200 m Run 6 Thrusters...

2017
Mar
14

March 14, 2017

A. For Time: 21-15-9 Deadlift (225/155) Burpee over Barbell Handstand Push Up Rest as needed, then B. 3 min max calories on bike!

2017
Mar
13

March 13, 2017

Happy birthday Heather!! Three Rounds for Time: 80 Doubles (200 Singles) 40 Wallball (20/14) 20 Clean and Jerk (135/95) Box News -OPEN ATHLETES: 17.3 scores are due by 6pm, don’t forget to submit! I am so proud of all of you, so many PR’s on Friday! 3 weeks down, 2 to go! 🙂 -CHALLENGE UP...

2017
Mar
10

March 10, 2017

17.3!! Prior to 8:00, complete: 3 rounds of:     6 chest-to-bar pull-ups     6 squat snatches, 95/65 Then, 3 rounds of:     7 chest-to-bar pull-ups     5 squat snatches, 135/95 *Prior to 12:00, complete 3 rounds of:     8 chest-to-bar pull-ups     4 squat snatches, 185/135 *Prior to 16:00, complete...

2017
Mar
09

March 9, 2017

For Quality: Tabata Wall Sits Run 400 meter Tabata Hollow Rock Run 300 meter Tabata Handstand Hold Run 200 meter Tabata Hang from pull up bar or False Grip hang Run 100 meter Tabata is 8 rounds of 0:20 work and 0:10 rest Box News! -Apparel order! Click back a few posts for the order form… Its...

2017
Mar
08

March 8, 2017

Partner Wod: 20,000 lbs Ground to Overhead* Level 2 – 15,000 lbs Level 1 – 10,000 lbs *Break up reps and weight however you would like. 1 partner working at a time. If possible, teams should be 1 male & 1 female. For example- If both partners used a 95# bar, you’d each have to...

2017
Mar
08

New Apparel Order!

We are going to place an apparel order this Friday, the 10th! Women’s styles are above, Men’s below! 🙂 Please fill out the order form below if you want anything. There are samples at the gym to try on so you can see if you like the weight of the material and fit. Loading…

2017
Mar
07

March 7, 2017

For Time: 100 Double Under “Buy-In” (200 Singles) Then 6x: 20 Cal Row 15 Med Ball Squat Cleans (20/14) 10 Pushups 5 Front Squats (Bodyweight) Then 100 Double Under “Cash-Out” (200 Singles) *30 min timecap* Box News -NUTRITION CHALLENGE: We’re done!! If you haven’t...

2017
Mar
06

March 6, 2017

A.  Max plank!!  Shoot for the 4-5 min range!! B.  18 Min AMRAP: 21 Wallballs (20/14) 15 Burpee tuck jumps 9 Handstand Push Ups Box News -OPEN ATHLETES: Great job on 17.2! Scores are due today (Monday) by 6pm. Go in and submit your score now at games.crossfit.com. 🙂 -NUTRITION CHALLENGE: We’re...

2017
Mar
03

March 3, 2017

17.2!! Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of:   50-ft. weighted walking lunge   16 toes-to-bars   8 power cleans Then, 2 rounds of:   50-ft. weighted walking lunge   16 bar muscle-ups   8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups ever...

2017
Mar
02

March 2, 2017

21 min EMOM: 1st: 15/12 Calorie Row 2nd: 10- 10m Sprint 3rd: 0:40 Plank* *You can choose to alternate between forward, right, or left side plank each round* Mobilize and stretch post wod. Ask your coach for suggestions… work on where you are missing some range of motion. Box News: – New...

2017
Mar
01

March 1, 2017

A. Work up to a heavy Hang Clean for the day B. Five rounds for Time: 12 Toes to Bar 12 Burpee 12 Hang Clean (95/65) Box News: – New month means new goals! Have you decided what you want to accomplish this month? Let’s crush it together! – Dexa Body is coming back for our scans on...

2017
Feb
28

February 28, 2017

15 min AMRAP: 40 Double Unders (100 Singles) 30 Wallball (20/14) 20 Pistol Squat 10 HSPU Box News: – Dexa Body is coming back for our scans on Friday, March 3rd! They’ll be here all afternoon. Get your time reserved now… Click here! – CrossFit HQ extended the deadline to subm...

2017
Feb
27

February 27, 2017

A. For Time: 21-15-9 Squat Clean Thruster (115/75) Chest to Bar Pull Up B. After Party: Three Rounds for Quality: 30 Abmat Sit Ups 20 Russian Twist 10 V Up -If you’re signed up for the Open, don’t forget to go in and add CrossFit Antietam as your team AND Affiliate! 🙂 Today is the day th...

2017
Feb
24

February 24, 2017 – 17.1

It’s here!! Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 2...

2017
Feb
23

February 23, 2017

Recovery/Flow Session 45 min AMRAP: 2 min Bike Farmer carry length of gym and back x2 :60 skill of choice 500 m Row 30 Superman :60 Plank Today is all about moving through a variety of movements to get your sore muscles loosened up and ready for the Open workout on Friday! Spend some time right afte...

2017
Feb
22

February 22, 2017

A. 10 min EMOM: 1-2 Strict Chest to Bar + 2-4 Kipping Chest to Bar Practice being smooth and efficient. No ripped hands! Switch to a hard variation of ring rows if you need too. B. 5 Rounds for Time: 10 DB Thruster (50/35) 50 Doubles (100 Singles) *10 min time cap Box News! The Open is almost here!!...

2017
Feb
21

February 21, 2017

Five Rounds of 3 min AMRAP: 18 KBS 18 Box Jump Max Calorie Row 3 min Rest Intensity is key today! Box News: Have you registered for the Open?? Do you have questions on what the next 5 weeks will be like? Ask us! 🙂 When you register, make sure to pick CrossFit Antietam as your affiliate and team!

2017
Feb
20

February 20, 2017

Happy Birthday Bianca (Sunday)! A. Three Rounds for Quality: 0:40 Work/0:20 Rest Pistol Squat (alternating) Handstand Walk Ring Dip B. For Time: 25-20-15-10-5 Overhead Squat (95/65) Toes to Bar Bar Facing Burpee No ripped hands! The Open workout is this Friday and we don’t want torn hands for...

2017
Feb
17

February 17, 2017 – DT

Happy birthday Jenni! A. Find today’s heavy Clean and Jerk. B. “DT” 5 Rounds for Time: 12 Deadlift (155/105) 9 Hang Power Clean (155/105) 6 Push Jerk (155/105) or “Heavy DT” 5 rounds for time of: 12 Deadlift (205/145) 9 Hang Power Clean (205/145) 6 Push Jerk (205/145) I...

2017
Feb
16

February 16, 2017

Happy Birthday Brad! A. 15 min AMRAP: 10 Chest to Bar Pull Up 30 Air Squats 50 Double Unders (125 Singles) B. After Party: Muscle Up Skill Work! There will be drills written on the board for 3 levels. Your coach will help you decide which part to work on for today.

2017
Feb
15

February 15, 2017

For Time: 18-15-12-9-6 Row for Calories DB Squat Clean (50’s/35’s) Core After Party! Three Rounds for Quality: 1 min Plank 10 Grasshopper 20 Abmat Sit Ups

2017
Feb
14

February 14, 2017

A. 10 min Gymnastics EMOM 1 Strict Pull Up + 2 Kipping Pull Up + 3 Toes to Bar *Add 1 rep to each, each minute. If you can’t complete it in the minute, restart with the above on the next minute* B. 12 min AMRAP 1 Handstand Push Up 2 Burpee Box Jump Over (24/20) 2 HSPU 4 BBJO 3 HSPU 6 BBJO Etc...

2017
Feb
10

February 10, 2017

Happy Birthday Payton! 30 min AMRAP: 1 Turkish Get Up+5 OH Lunge+1 Turkish Get Down (Left 50/35) 1 Turkish Get Up+5 OH Lunge+1 Turkish Get Down (Right 50/35) 20 Burpees 1 Turkish Get Up+5 OH Lunge+1 Turkish Get Down (Left 50/35) 1 Turkish Get Up+5 OH Lunge+1 Turkish Get Down (Right 50/35) 20 Abmat S...

2017
Feb
09

February 9, 2017

A. “13.2” 10 min AMRAP 5 Shoulder to Overhead (115/75) 10 Deadlift (115/75) 15 Box Jump (24/20) B. Post Wod! 5 min lying banded hamstring curls Box News: Reminder: Oly lifting clinic this Saturday at 10am at UAC in Hyde Park! Dustin Hawkins will be going over the Snatch and Clean &...

2017
Feb
08

February 8, 2017

A. Snatch – 16 min EMOM 1 Squat Snatch + 1 OHS *Start between 50-60% of 1RM. Add 10/5 lbs after each successful lift. After a miss, take off 20 lbs and then begin adding again after successful lift* B. Four Rounds for Time: 20 Toes to Bar 15 One Arm DB Squat Snatch (50/35 – alternate arm...

2017
Feb
07

February 7, 2017 – The Ghost

A. The Ghost! Six Rounds: 1 min Row for Calories 1 min Burpees 1 min Double Unders 1 min Rest Score each movement separately B. For Quality: 50 Back Extension 50 Hollow Rock 50 Russian Twist Break up reps any way Compare your previous time here Box News: This Saturday, February 11, Dustin Hawkins is...

2017
Feb
06

February 6, 2017

7 min AMRAP: 3,6,9,12, etc… Squat Clean (135/85) HSPU Rest 5 mins 7 min AMRAP: 3,6,9,12, etc… Thruster (115/75) Chest to Bar Pull Up Box News! Nutrition challenge! Don’t forget to send your coach an update this week. Keep up the hard work everyone, it will pay off!

2017
Feb
02

February 2, 2017

A. “Helen’s on a Boat” 3 Rounds for Time: 500 M Row 21 Kettlebell Swings (53/35) 12 Pull Ups B. Core Work 4 Rounds for Quality 10 Leg Lifts 15 Grasshopper 20 Plank hip touches (10 ea. side) Box News Mark your calendar! March 3rd, Dexa Body is coming back to do body scans. If you di...

2017
Feb
01

February 1, 2017

A. Work up to a heavy Front Squat B. 5 Rounds For Time: 25 Unbroken Wall Balls (20/14) *Complete a 20′ Handstand Walk in between each set* – Unbroken constitutes as continuous movement. No resting while holding the ball.  If you break, that set does not count. Handstand walk scaling opti...

2017
Jan
31

January 31, 2017

30 min AMRAP: 25 Doubles (75 Singles) 20 Walking Lunges 15 GHD Sit Ups OR PVC Pipe Sit Ups 10 Power Cleans (135/95) 5 Ring Muscle Ups

2017
Jan
27

January 27, 2017

“Filthy 50” For Time: 50 box jumps (24/20) 50 jumping pull-ups 50 kettlebell swings (35) 50 walking lunge steps 50 knees to elbows 50 push press (45) 50 back extensions (or 45/35 Good Morning) 50 wall balls (20/14) 50 burpees 50 double unders (4:1 Singles) Compare your previous time here

2017
Jan
26

January 26, 2017

20-1 of: Even: Abmat Sit Up (15/10 plate behind head) Odd: Sumo Deadlift High Pull (75/55) After the round of 20, 15, 10, and 5 complete 10 HSPU 20 sit up 10 HSPU 19 sdlhp 18 sit up 17 sdlhp 16 sit up 15 sdlhp 10 HSPU… etc

2017
Jan
25

January 25, 2017

Five Rounds for Time: 500 meter Row 50 Air Squat Post Wod: Spend at least 10 mins working on mobility. Ask your coach and get to work! 🙂

2017
Jan
24

January 24, 2017

A. 12 mins to establish a 1RM strict press *see previous 1RM here* B. “12.3” 18 min AMRAP: 15 Box Jumps (24/20) 12 Shoulder to Overhead (115/75) 9 Toes to Bar

2017
Jan
23

January 23, 2017

Five Rounds for Max Reps of Each: 1:00 Calorie Row 1:00 Power Clean (135/95) 1:00 Lateral Burpees 1:00 Rest Score is total reps for each movement Box News How is the nutrition challenge going? Have you checked in with your coach this week? Stay in it, you’ve got this!!

2017
Jan
19

January 19, 2017

A. Five Rounds for Time: 10 Pistol Squats (alternating) 1 wall walk into 0:20 Handstand Hold 30 KBS (53/35) *15 min time cap* B. Core After Party! 3 Rounds For Quality 1 min plank (add a plate if you can) 20 Russian Twist w/plate 20 PVC Sit Ups

2017
Jan
18

January 18, 2017 – Christine

A. Deadlift 3-3-3-3-3 *Increase after each set as form allows* B.  “Christine” 3 Rounds for Time: 500 meter Row 12 Deadlift (body weight) 21 Box Jump (24/20) Compare your previous time here

2017
Jan
17

January 17, 2017

For Time: 21 Shoulder to Overhead (75/55) 21 Bar Facing Burpee 18 Shoulder to Overhead (95/65) 18 Bar Facing Burpee 15 Shoulder to Overhead (115/75) 15 Bar Facing Burpee 12 Shoulder to Overhead (135/95) 12 Bar Facing Burpee 9 Shoulder to Overhead (155/105) 9 Bar Facing Burpee 6 Shoulder to Overhead...

2017
Jan
16

January 16, 2017

Happy Birthday Barbara (Sunday)! A. Three Rounds for Quality: 12 Unbroken Strict Pull Up 12 Unbroken Strict Ring Dip *Use a band as needed to get these done in unbroken sets. Rest as needed between each* B. Four Rounds for Time: 40 Double Unders (100 Singles) 15 Toes to Bar 10 Right Arm Overhead Wal...

2017
Jan
13

January 13, 2017

A. Tempo Front Squat: 6 x 4 4 seconds down, 1 second pause, fast up. Build across the 6 sets, as long as proper positions are maintained. B. 15 mins on the clock: 11.3 5 min AMRAP Squat Clean (165/110) Jerk (165/110) These can be squat clean thrusters, squat clean and jerk, clean+front squat+jerk, e...

2017
Jan
12

January 12, 2017

A. Chest to Bar Tester For Time: 1-2-3-4-5-6-7-8-9-10 – each set must be unbroken – must drop off the bar between each set – 7 min time cap B. Five Rounds for Time: 21 Abmat Sit Ups 18 DB Snatch (45/35) 15 Box Jumps (24/20)

2017
Jan
11

January 11, 2017

A. 15 mins moving with a purpose (focus on quality): 10 One Arm Bent over Row (each) 50m One Arm Farmer Carry (each) 10 Paralette Shoot Through B. Five Rounds: 3 min on, 1 min off 25 Calorie Row Max 10m Sprints *Score is total 10m Sprints*

2017
Jan
09

January 9, 2017

24 min EMOM: 1st min – 6 Snatch (135/95) 2nd min – 0:40 Bike 3rd min – 6 Clean and Jerk (135/95) 4th min – 12 Toes to Bar Goals for the workout: Try to go unbroken on the snatch and clean and jerk, focus on barbell cycling and moving efficiently. Bike hard on the Air Dyne. Bo...

2017
Jan
06

January 6, 2017

Happy Birthday Taylor! A.  5×3 Push Press @85% of 1RM B. For Time: 21-18-15-12-9-6-3-6-9-12-15-18-21 KB Swings (53/35) Walking Lunge Double Unders

2017
Jan
05

January 5, 2017

Happy Birthday Stacey T! SCHEDULE UPDATE – No 5:15 or 6:15 am classes today! We will have 8 and 9 am and then the regular afternoon classes, 4:15, 5:15, 6:15 pm. TEAM WOD!! 20 Min AMRAP: 10 Sandbag Toss over the Pull Up Rig (70/40) Throw over the medium or tall bars 20 HSPU 30 Overhead Squats...

2017
Jan
04

January 4, 2017

A. Tabata Row for Calories 8 rounds, 0:20 work/0:10 rest Score is total calories B. Three Rounds for Time: 21 Chest 2 Bar Pull Ups 15 PVC Sit Ups 9 Ring Dips Box News: 2017 Nutrition Challenge! The challenge has started! It’s not too late to sign up. Get off the fence and get signed up! Please...

2017
Jan
03

January 3, 2017

A.  100 Back Squats (175/125) *Complete 20 Box Jumps every time you set the bar down. The goal here is to finish in under 7 sets. Choose your weight wisely B.  Core Work 3x (not for time): 1:00 plank 15 Reverse V-Ups 15 GHD sit ups Box News: 2017 Nutrition Challenge! The challenge has started! It...

2017
Jan
02

January 2, 2017

Happy Birthday Tom (Saturday) and Kirsten (Sunday)! “2017” 20 Deadlifts (135/95) 17 Bar Facing Burpees 20 Hang Squat Cleans (135/95) 17 Bar Facing Burpees 20 Push Jerk (135/95) 17 Bar Facing Burpees 20 Snatch (135/95) 17 Bar Facing Burpees **Complete 2017 M Row any point during the worko...

2016
Dec
30

December 30, 2016

Four Rounds for Time: 21 Goblet Squat (53/35) 18 KBS (53/35) 15 Toes to Bar 12 HSPU Box News Friday 12/30 – Normal Schedule Saturday 12/31 – 8am Sunday 1/1 – Closed. Happy New Year! Monday 1/2 – Normal Schedule 2017 Nutrition Challenge! The New Year is almost here! We are going to start 2017 off str...

2016
Dec
29

December 29, 2016

A. Muscle Up Strength Four Rounds for Quality: 0:30 Ring Pull Up (or negatives) 0:30 Rest 0:30 Ring Dip (or negatives) 0:30 Rest 0:30 Muscle Up transitions on low rings 0:30 Rest B. 20 min EMOM: 1st min: 15/12 Calorie Row 2nd min: 15 Burpees Score is rounds missed, goal is zero! Scale Row/Burpees do...

2016
Dec
28

December 28, 2016

Happy birthday Ryan R! For Time: 100 Doubles 50 Abmat Sit Ups 25 Sumo Deadlift High Pull (75/55) 80 Doubles 40 Abmat Sit Ups 20 SDLHP 60 Doubles 30 Abmat Sit Ups 15 SDLHP 40 Doubles 20 Abmat Sit Ups 10 SDLHP 20 Doubles 10 Abmat Sit Ups 5 SDLHP

2016
Dec
27

December 27, 2016

A. 12 mins to find a heavy split jerk for the day B. Three Rounds for Time: 3 rounds Cindy 10 Clean and Jerk (135/95) *15 min cap* Cindy = 5 pull ups, 10 push ups, 15 squats

2016
Dec
26

December 26, 2016

“22” 22 min AMRAP: 22 Wallballs (20/14) 22 Power Snatch (75/55) 22 Box Jump (24/20) 22 Push Press (75/55) 22 Calorie Row Box News Monday 12/26 – 9am and 5:15pm Tuesday 12/27 – Normal Schedule Wednesday 12/28 – Normal Schedule Thursday 12/29 – Normal Schedule except no 6:15p (Challenge me...

2016
Dec
23

December 23, 2016

Starting at 0:00 Every 90 seconds x 10: 1 Squat Clean + 1 Front Squat + 1 Jerk (70-75%) Starting at 18:00 For Time: 21-18-15-12-9-6-3 Unbroken Thruster (95/65) Box News Schedule for remainder of year: Friday 12/23 – Normal Schedule Saturday 12/24 – 8am Sunday 12/25 – Closed. Merry...

2016
Dec
22

December 22, 2016

20 min AMRAP: 10 Chest to Bar 20 Pistol Squats (10 ea leg) 10 Box Jump (30/24) Box News 2017 Nutrition Challenge! The New Year is only a couple weeks away! We are going to start 2017 off strong with our annual nutrition challenge. The challenge will run from January 2nd through March 3rd. We are goi...

2016
Dec
21

December 21, 2016

A. 10 Rounds for Time: 300 meter Row 0:30 Rest *score is total time including rest* B. Five Rounds for Quality: 10 GHR :30 Right Plank :30 Left Plank Farmer Carry length of gym down and back, as heavy as possible Box News 2017 Nutrition Challenge! The New Year is only a couple weeks away! We are goi...

2016
Dec
20

December 20, 2016

A. Muscle Up Strength 6 min EMOM: 1st – Ring Dips 2nd – Ring Pull Ups 1 min Rest 6 min EMOM: 1st – Strict Muscle Up/Muscle Up Transitions 2nd – :20 hollow hold and :20 arch hold B. For Time: Three Rounds: 10 Knees to Elbow 10 Slam Ball (50/35) Right into Three Rounds: 15 Toes...

2016
Dec
19

December 19, 2016

Happy Birthday Kristin! 17 min AMRAP: 40 Burpees 30 Clean and Jerk (95/65) 30 Burpees 30 Clean and Jerk (115/75) 20 Burpees 30 Clean and Jerk (135/95) 10 Burpees Amrap Clean and Jerk (155/105) in time remaining *All Burpees are to a 6 inch target* Box News: Holiday Party! We’ll be having a gym holid...

2016
Dec
16

December 16, 2016

Five Rounds: 10 Chest to Bar Pull Up 25 KBS (53/35) 500 meter Row Rest 3 mins between rounds Score each round separately Box News: Holiday Party! We’ll be having a gym holiday party on Tuesday, December 20 at 6:30. There won’t be a 6:15 pm class that night, but instead we’ll eat dinner and play some...

2016
Dec
15

December 15, 2016

Six Rounds for Time: 30 Doubles 15 Abmat Sit Ups 30 Doubles 12 OHS (95/65) *15 min time cap* Box News: Holiday Party! We’ll be having a gym holiday party on Tuesday, December 20 at 6:30. There won’t be a 6:15 pm class that night, but instead we’ll eat dinner and play some games! Sign up at the gym s...

2016
Dec
14

December 14, 2016

A. Front Squat 6×3 As heavy as you can safely go B. 10 min AMRAP: 1 Devil Press (2-35/2-25 DB’s) 1 Thruster 2 Devil Press 2 Thruster 3 Devil Press 3 Thruster… keep building, adding 1 rep each round *Courtesy of Miranda Oldroyd* Box News: Holiday Party! We’ll be having a gym holiday...

2016
Dec
13

December 13, 2016

For Time: 60 Walking Lunge then Five Rounds 6 Power Clean (185/125) 16 Box Jump Overs (24/20) then 60 Walking Lunge Box News: Holiday Party! We’ll be having a gym holiday party on Tuesday, December 20 at 6:30. There won’t be a 6:15 pm class that night, but instead we’ll eat dinner and play some game...

2016
Dec
12

December 12, 2016

A. 12 mins moving with a purpose: 5-7 Strict HSPU 5-7 Strict Pull Up 10 Glute Ham Raise *focus is on quality, not speed* B. Open Workout 15.1: 9 min AMRAP: 15 Toes to Bar 10 Deadlift (115/75) 5 Snatches (115/75) Compare previous score here Box News: Holiday Party! We’ll be having a gym holiday...

2016
Dec
09

December 9, 2016

A. With a 14 min clock, work up to a heavy Squat Snatch B. “Karen” 150 Wall Balls (20/14) Grab a partner and count for each other!

2016
Dec
08

December 8, 2016

EMOM 32 min Min 1: 15 Calorie Row Min 2: 12 Box Jump Overs Min 3: 9 Burpee Pull Ups Min 4: Rest *Score is rounds not completed.

2016
Dec
07

December 7, 2016

A. For Time: 10-9-8-7-6-5-4-3-2-1 Bench Press (155/115) Ball Slams HSPU B. Core Work 4x (Not for time): 10 Bar Roll Outs 10 Strict T2B 1 Min Plank

2016
Dec
06

December 6, 2016

A. 10 EMOM: 1 Power Clean + 1 Hang Squat Clean + 1 Jerk @ 65-70% of 1RM C&J B. “True Grit” For Time: 2000 M Row At the 1 min mark, begin “Death by Thrusters” (95/65) With a running clock, start the row. At the 1 min mark get off the rower, do 1 thruster, then resume rowi...

2016
Dec
05

December 5, 2016

“UNBROKEN” 30 reps of each of the following: Wallballs (20/14) Pushups KBS (53/35) Med Ball Squat Cleans (20/14) Sit Ups Walking Lunges Hang Cleans (95/65) Burpees Push Press (95/65) **All reps must be completed unbroken. Row 400 m every time you break. You may rest between movements, bu...

2016
Dec
02

December 2, 2016

A. Tabata Fight Gone Bad Wall Balls SDHP Box Jump Push Press Cal Row 20 seconds work, 10 seconds rest, 8 rounds for each movement, then a 1 min rest between movements. B. 5 min lying hamstring curls with band

2016
Dec
01

December 1, 2016

Happy birthday Delene! 50 KB Swings (53/35) 10 Overhead Squats (135/95) 40 KB Swings 8 OHS 30 KB Swings 6 OHS 20 KB Swings 4 OHS 10 KBS 2 OHS Box News New month! December is here! Get your goals up on the board and let’s finish the year off strong!

2016
Nov
30

November 30, 2016

A1. Bench Press 3×5 @ 80% A2. Max Reps Push Ups After each set of bench press go immediately into max reps push up B. 12 Min AMRAP 250 M Row 10 Pistol Squats 10 Pull Ups

2016
Nov
25

November 25, 2016

A. Find a Heavy Thruster B.  10 Rounds: 5 Thruster (95/65) 5 Hand Release Push Ups 5 Weighted Step Ups w/ Plate Overhead (35/25) 1 Bear Crawl across width of floor and back Box News Schedule for this week: Friday 11/25 – 8am, 9am, and 5:15p Saturday 11/26 – Regular Sunday 11/27 – R...

2016
Nov
23

November 23, 2016

For Time: 21-18-15-12-9-6-3 KB Clean and Press (35/26) Good Mornings (65/45) PVC Sit Ups *500 M Row after even rounds Box News Schedule for this week: Wednesday 11/23 – Regular Thursday 11/24 – one class at 8am Friday 11/25 – 8am, 9am, and 5:15pm Saturday 11/26 – Regular Sunday 11/27 – Regular

2016
Nov
22

November 22, 2016

A. 500 m Row Time Trial B.  7 Min. AMRAP 8 Hang Squat Cleans (95/65) 12 Bar Over Burpees 3 Min Rest 7 Min AMRAP 8 Push Press (95/65) 12 Jumping Squats Box News Schedule for this week: Tuesday 11/22 – Regular Wednesday 11/23 – Regular Thursday 11/24 – one class at 8am Friday 11/25 – 8am, 9am, and 5:1...

2016
Nov
21

November 21st, 2016

Happy Birthday Matt (Sunday)! Three Rounds for Time: 20 Deadlifts (225/155) 20 Box Jump Overs (24/20) 20 Toes to Bar Box News Schedule for this week: Monday 11/21 – Regular Tuesday 11/22 – Regular Wednesday 11/23 – Regular Thursday 11/24 – one class at 8am Friday 11/25...

2016
Nov
18

November 18th, 2016

A. Five Rounds for Time: 4 Bar Muscle Ups 6 Turkish Get Up (45/35 KB or DB – 3 per arm) 8 Ring Push Up *15 min time cap* B. Core After Party! Three Rounds for Quality: 10 Strict Knees to Elbow 15 Hollow Rock 15 Superman

2016
Nov
17

November 17th, 2016

Three Rounds for Time: 27 Wallballs (20/14) 21 Calorie Row 15 Wallballs (20/14) 9 Squat Snatch (95/65) Box News Big congrats to Junior on his graduation from the Police Academy!!

2016
Nov
15

November 15th, 2016

A. Every 45 seconds for 15 mins alternating: -Pull Up (L Pull Up, Strict Pull Up, or Jump/Kip to top and 4 sec negative) -Dip (Strict Ring Dip, Jump to top and 4 sec negative, or Box Dips) * Choose a number of reps to perform for each movement between 2 & 6. Keep that number the entire time. Th...

2016
Nov
14

November 14th, 2016

“Klepto” 4 rounds for time of: 27 Box Jump (24/20) 20 Burpees 11 Squat cleans (145/100) *20 min time cap* Compare previous time here U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on...

2016
Nov
11

November 11th, 2016

Happy Birthday Junior! “Maupin” In teams of 2 4 rounds for time: Run 800 meters (alternate running 200 meters while other rests) 49 push-ups 49 sit-ups 49 squats Break up the push ups, sit ups, and squats any way. Only one person working at a time. U.S. Army Staff Sgt. Keith “Matt” Maupi...

2016
Nov
10

November 10th, 2016

A. 10 min EMOM: Your choice gymnastic movement B. AMRAP 12 Min: 25 Deadlift (205/145) 25 CTB Pull Ups 20 ft. Handstand Walk (or 3 wall walks)

2016
Nov
08

November 8th, 2016

A1. Back Squat 5×5 @ 80% 1RM A2. Weighted Good Mornings 5×10 (95/65) B. 4 rounds: 300 m sled pull (65/45) 15 Ball Slams 15 Toes to Bar *15 min time cap*

2016
Nov
07

November 7th, 2016

EMOM 28 min Min 1: 5 ea. arm Hang KB Snatch (53/35) Min 2: 6 HSPU* Min 3: 40 Double Unders Min 4: 150 m Run *Pick a challenging HSPU variation; strict, deficit, kipping, feet on a box, etc* Box News The Lift Off on Saturday was a success, we had a ton of PRs and a lot of fun! Great job everyone!