WOD for 9/30

The workout for 9/30

Strength/Skill:
– 3×3 High Hang Power Snatch (50% of BW)
– 3×3 Hang Power Snatch (60% of BW)

WOD:
5 min AMRAP
– 3 Hang Power Cleans (145#/105#)
– 3 Burpees

– 3 MINUTE REST –

EMOM 10 Minutes:
– 4 Deadlift (145/105)
– 4 Hang Power Cleans
– 4 Push Jerk

WOD for 9/27

The workout for 9/27

Strength/Skill:
For time:
– 20 Strict Ring Dips
– 40 Pistols
– 60 Double Unders

WOD:
5 Rounds of 5 Minutes
– 400m Run
– 30 Double Unders
– ME Kettlebell Swings
*3 Minute Rest between rounds
** Score is the total number of KBS in each round

WOD for 9/26

The workout for 9/26

Strength/Skill:
EMOM 10 Minutes:
– 15 Slam Balls
– 5 Handstand Push Ups

WOD:
In 6 Minutes complete:
– 800m Run
– 30 HR Pushups
– 20 KB Swings (53/35)

Rest 1 Minute

In 4 Minutes Complete:
– 400m Run
– 15 HR Pushups
– 10 KB Swings (53/35)

Rest 1 Minute

In 2 Minutes Complete:
– 200m Run
– 10 HR Pushups
– 5 KB Swings (53/35)

* if a round isn’t completed in given time then a 30 burpee per incomplete round is assessed at end of WOD.

Check out 6 of our female athletes competing in this weekend’s Girls Gone RX competition at CrossFit Eminence. If you want to watch and cheer on our girls as they compete against 260 other girls, come on down and make some noise. Will update you with our team times by Friday.

WOD for 9/25

The workout for 9/25

Skill/Strength:
For Time:
– 50 Weighted Situps (30/20#)
– 50 Weighted Squats (30/20#)
– 50 Weighted Overhead Walking Lunges (30/20#)
– 400m Weighted Run

WOD:
Nicole
AMRAP 20 Minutes
– 400m Run
– ME Pullups
* Score is total number of pull ups

The OPENutrition Seminar is just around the corner (Oct 5). Be sure to check out the FB page for a description of the seminar along with registration link. This will kick off a 5 week challenge for the gym. Please let us know if you have any questions. A few current members have done this seminar and challenge in the past with each one ready to do it again.

WOD for 9/23

The workout for 9/23

Strength/Skill:
EMOM 10 minutes
– Even Minutes – 200m Sprint
– Odd Minutes – 12 Burpees

WOD:
7 rounds for time:
– 4 Power Snatches (135/95)
– 6 Power Cleans (135/95)
– 9 Deadlifts (135/95)

Congrats to cheez and ashley who tied the knot this weekend!!!

WOD for 9/20

The workout for 9/20

Strength/Skill:
3 Tabatas
1 – Push Ups
2 – Sit Ups
3 – Handstand Holds

WOD:
Four rounds for time: 
– 10 Hang Squat Snatch (95/70)
– 20 Box Jumps (24/20)

Weekend Schedule
Saturday
– 10-11am Free Class
– 11am-1pm Open Gym

Sunday
– 10am-noon Open Gym

WOD for 9/19

The workout for 9/19

Skill: MU Practice (drill work) – 15 mins

WOD
Scaled Amanda
For Time:
– 9 Squat Snatches
– 25 Pull Ups
– 25 Rings Dips
– 7 Squat Snatch
– 15 Pull Ups
– 15 Ring Dips
– 5 Squat Snatch
– 10 Pull Ups
– 10 Ring Dips

Scaling weights are 115, 95, 75, 55 ONLY for snatch