WODs

CrossFit

Tomorrow | May 26, 2017
This Saturday, May 27th, will be the last 9am CrossFit class until further notice. The 8am High Power Lite class will still be held at 8am. We are sorry for any inconvenience this may cause.
5/26/17
Accessory
Arch Hold (Superman Hold) (Time)
4×20 seconds
Level 3
Metcon (Time)
30-20-10:
Kettlebell Swings @70/53
Chest to Bar Pull Ups
Push Press @95/65
Alex: 12:42
Level 2
Metcon (Time)
25-15-10:
Kettlebell Swings @53/35
Pull Ups
Push Press @75/55
Level 1
Metcon (Time)
25-15-10:
Kettlebell Swings @44/26
Body Rows
Push Press @55/35
Strength/Skill
Push Press + Push Jerk + Split Jerk (1(3)-1(3)-1(3)-1(3)-1(3) @85% of 1RM Push Press)
1+1+1 in each set.

1 of each rep, total of 3 reps in each set. Weight should be heavy for Push Press all 5 sets while working technique in the Push Jerk and Split Jerk. Powerful drive, upright chest, and fast under the bar in each rep.
Today | May 25, 2017
This Saturday, May 27th, will be the last 9am CrossFit class until further notice. The 8am High Power Lite class will still be held at 8am. We are sorry for any inconvenience this may cause.
5/25/17
Accessory
Kettlebell Pull Over (20-20-20)
Strength/Skill
Box Jump (Max Height) (Distance)
Max Height Box Jump
2 Minute Max Box Jumps (2 Minutes)
Lv 3 @24/20, Lv 2 @24/20, Lv 1 @20/16
Level 3
Metcon (Time)
2017 CrossFit Games Regionals Event (scaled)
For Time:
100ft Overhead Walking Lunge @50/30 Single Arm DB
100 Double Unders
50 Wall Balls @30/20
10 Rope Climbs
50 Wall Balls @30/20
100 Double Unders
100ft Overhead Walking Lunge @50/30 Single Arm DB
Alex: 18:48 w/ 80# barbell
Level 2
Metcon (Time)
For Time:
75ft Overhead Walking Lunge @30/25 Single Arm DB
80 Double Unders/160 Single Unders
40 Wall Balls @20/16
5 Rope Climbs
40 Wall Balls @20/16
80 Double Unders/160 Single Unders
75ft Overhead Walking Lunge @30/25 Single Arm DB
Level 1
Metcon (Time)
For Time:
75ft Overhead Walking Lunge @25/20 Single Arm DB
160 Single Unders
40 Wall Balls @16/14
5 Rope Climbs/10 Laying to Standing Climbs
40 Wall Balls @16/14
160 Single Unders
75ft Overhead Walking Lunge @25/20 Single Arm DB
Yesterday | May 24, 2017
This Saturday, May 27th, will be the last 9am CrossFit class until further notice. The 8am High Power Lite class will still be held at 8am. We are sorry for any inconvenience this may cause.
5/24/17
Accessory
L-Sit (Time)
L-Sit for Time
4×15 Seconds
Strength/Skill
Squat Clean + Hang Squat Clean (1+1, 1+1, 1+1, 1+1, 1+1, 1+1)
Only go as heavy as the Hang Clean weight. The bar should not touch the ground between the 2 reps.
Clean Grip Pulls (3-3-3 @100%-105% of 1RM Clean)
**Not A High Pull**

This is a Clean grip pull, Just like a high pull except your elbows arent bending and the bar usually doesnt go above the hip area. The difference between this and a deadlift is that in this movement we are still firing and continuing the explosive pull once the bar gets passed the knees. Unlike a deadlift which is a slow and steady rise of the bar.
Level 3
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
10 Burpee Box Jump Overs 24/20
12 Hang Power Cleans @135/95
400m Run
8 Toes to Bar
Level 2
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
10 Burpee Box Jump Overs 20/16
10 Hang Power Cleans @95/75
400m Run
6 Toes to Bar/8 Knees to Elbow
Level 1
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
10 Burpee Box Jump Overs 16/12
10 Hang Power Cleans @75/55
400m Run
6 Knees to Elbow

HPLite

Tomorrow | May 26, 2017
This Saturday, May 27th, will be the last 9am CrossFit class until further notice. The 8am High Power Lite class will still be held at 8am. We are sorry for any inconvenience this may cause.
HPLite 5/25/17
Strength/Skill
Max Height Box Jump (Distance)
Max Height Box Jump
2 Minute Box Jump Test
as many box jumps you can get in 2 minutes
Metcon
Metcon (No Measure)
EMOM 15 Minutes
125 Meter Row
3 Box Jumps
Today | May 25, 2017
There is no posted workout for HPLite today, please check again tomorrow.
Yesterday | May 24, 2017
This Saturday, May 27th, will be the last 9am CrossFit class until further notice. The 8am High Power Lite class will still be held at 8am. We are sorry for any inconvenience this may cause.
HPLite 5/24/17
Strength/Skill
Bulgarian Split Squat (5-5-5-5-5)
Each Leg
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Minute Partner AMRAP
20 Wall Balls Tosses
20 Body Rows
20 Burpees
200 Meter Run