Up the River Down the River

You are what you consistently do.

5 Rounds
Every 4 minutes complete for time:
5 Over-the-bar Burpees
5 Push Press 95/65#
5 Box Jump Up-and-Overs
5 Chest-to-bar Pull-ups
5 Box Jump Up-and-Overs
5 Push Press 95/65#
5 Over-the-bar Burpees

Add your 5 interval times together for score. If you don't finish in 4 minutes add a second for each rep shy of completion.

Benchmark Monday - "Diane" (or 15.5)

21-15-9 reps for time of:
Deadlift 225/135#
Handstand Pushups


If you would like to do or re-do 15.5 today you may.
Get your scores in today!

Open Gym

Today 10a-12p

Ab Ripper

12 minute AMRAP:
12 Double-unders
12 Toes-to-bar
12 Double-unders
36 Sit-ups

Pilgrim

EMOM for ? minutes:
Odd minutes: Row 15/10 Calories
Even minutes: 1 Hang Power Snatch. Add 2 reps every round.

Multiply snatch reps x weight used for score.

Row: Guys 15 cals / Girls 10 cals.
Snatch reps: 1,3,5,7,9 etc. until you cannot finish your reps within the minute.

Eggshells

3 rounds for time:
600m Run
15 Front Squats 135/95#
30 Pull-ups

25 minute time cap

Open 15.4

8 minute AMRAP 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
etc. etc.

U-Haul

Warmup: Shoulder press / Push press / Push jerk practice + Overhead Mobility with bands

WOD:

10 Rounds for time:
200m Row
Fireman Carry 100ft. (heavy)

Rest Day

Saturday, April 25th 

A competition for everyone who loves CrossFit.

Patty

Come tonight for a special St. Patty's Day WOD at 6pm and then stay for eats and drinks.

Clean (In 10 minutes, work up to a heavy single.)

Metcon (Time)

For time:
50 Calorie Row
40 Box Jumps 24/20"
30 Power Cleans 115/75#
20 Push Press 115/75#
10 Lateral Burpees over the bar.

15.3

14 minute AMRAP:
7 Muscle-ups
50 Wall Ball shots
100 Double Unders

Team WOD

15 minute AMRAP in teams of 2:
Partner A: 20 calorie row

Partner B: 5 Wall ball shots , 30ft. Overhead walking lunge, 5 Burpee toes-to-bar

Pig Squats + Baseline Test

Front Squat 11-10-9-8-7-6-5-4-3-2-1
Start the set of 11 with an empty bar. Increase equal amounts every set. Record your heavy single.

Baseline Test:
For time:
60 Double-Unders
50 Air Squats
40 Sit-ups
30 Push-ups
20 Pull-ups

15.2 and 14.2

0:00 - 3:00 10 Overhead Squats 95/65#

                  10 Chest-to-bar Pull-ups

                  2 rounds

3:00 - 6:00 12 Overhead Squats 

                  12 Chest-to-bar Pull-ups

                  2 rounds

Increase 2 reps each movement every 3 minutes

FREE Workouts this Saturday!

10am - 11am Free Community Workout.
All you have to do is show up! You will be taken through a warm-up that fits your individual fitness level. Then, we will explain the workout, practice the movements, and then 3..2..1..GO! The goal is to have fun, work hard, and get fit. This class is for everyone and anyone, no matter what your fitness level is.



11am - 12pm CrossFit Football
The program explained by the creator John Welbourn:



How do we know if it works? READ HERE

Turn Up

For Time:

1000m / 750m Row
30 Handstand Push-ups
1000m / 750m Row

(Guys 1000m / Girls 750m C2 Row)

Every so often we will cut back the girls row volume in a workout for only one reason: To keep the times somewhat close for the entire workout. The rower is a power measuring machine and with most guys height and weight advantage it CAN BE easier to produce more power, easier. Don't take this wrong, we have a lot of girls who can out-row lots of dudes, but for the masses this scaling works well.

Chipper Tech

Greatest finish to a soccer game ever!

 Gym Talk: Open 15.2 Watch Party tonight at 7pm.

1 minute AMRAP:
Hang Power Cleans

Choose your weight: 185, 155, 135, 115, 95, or 75#
REST 3 minutes

1 minute AMRAP:
Wall Ball Shots

Guys: 10' and 20#
Girls: 9' and 14#
REST 3 minutes

5 minute AMRAP of:
12 Hang Power Cleans 135 / 85#
12 Burpees
12 Overhead Squats 135 / 85#
12 Muscle-ups

REST DAY

Congrats to our very own Breck Hoggatt and Ben Gibson for getting CrossFit Football certified. Look for CF Football classes to start popping up real soon. The first CF Football class is this Saturday from 11a - 12p.
Breck was REALLY sleepy!

"Hartin 60"

Happy Birthday John!

4 Rounds for time of:
10 Back Squats 135 / 95#
10 Pull-ups


RX+ do Chest-to-bar Pull-ups

Go fast and go hard. John will!

Open WOD 15.1

Get your scores BEFORE 7pm SHARP.

0:00-9:00 AMRAP of:
15 Toes-to-bar
10 Deadlifts 115 / 75#
5 Snatches 115 / 75#

9:00-15:00
Establish a 1RM Clean & Jerk