1/1/19- Happy New Years- Closed

What goals do you have for 2020

12/31/19- Happy New Year Eve

New Years Eve WOD 31 Cal Row - Jan 28 Thrusters (95/65) - Feb 31 Pull Ups - Mar 30 Air Squats - Apr 31 Push Press (95/65) - May 30 TTB - June 31 Power Cleans (95/65) - July 31 Burpees - Aug 30 Back Squat (95/65) - Sept 30 Push Up - Oct 31 Deadlift (95/65) - Nov 30 Cal EB - Dec 1 rep for each day of the year

12/30/19- Quick Lube

5 RFT 10 Front Squats (155/105) 10 KBS (70/53)

12/28/19- Jacob Morris Memorial WOD

Jacob Morris Memorial Wod For Time 50 Wall Ball Shots (20/14 lb) 40/30 calorie Ski / Echo / Rower 30 Dumbbell Snatches (50/35 lb) 20 Box Jump Overs (24/20 in) 15 Bar Muscle-Ups Morning Chalk up for Jacob...click here

12/27/19- Bombs Away

Bring a Friend- Jan 4th Canines with Cancer


4 RFT of: 15 cal Echo Bike *partner holds sandbag 15 Burpees * 1 works at a time 30 SDHP 95/65 *partner hangs by pull up bar 15 Burpees * 1 works at a time

12/26/19- Workaholic

Benchmark for December Annie 50 DU, 50 situps *anchored 40,40,30,30,20,20,10,10 Please write scores on the poster outside of The Garage and on Dec 1st Sugar Wod App


3 Rounds: 30/20 Calorie Row 21 Chest to Bar Pull-ups … Directly Into: 3 Rounds: 15 Devil’s Presses (50’s/35’s) 21 Double Dumbbell Thrusters (50’s/35’s)

12/25/19- Closed

Merry Christmas 

12/24/19- 12 Days of Christmas

Christmas Eve Schedule - 5:30 am and 8 am 12 days a Christmas Wod *standard version **also a 12 rd version with 3 movements (less complex)


“12 Days of CrossFit” 1 Squat Snatch (135/95) 2 Box Jumps (30/24) 3 hang pwr cleans 4 sandbags 5 deadlifts 6 toes to bar 7 Burpees 8 Lunges (8 each side) 9 KBS 10 Cal Echo Bike or Row 11 Wall Balls (20/14) 12 (1 running loop around the building) Scaled Version “12 Days of CrossFit” 1 Single Arm DB Snatch Ea Arm 2 Box Jumps 20" 3 DB pwr cleans 4 sandbag 5 db deadlift 6 Knee ups 7 Burpees 8 Lunges (8 each side) 9 Kettlebell Swings 35/26 10 cal Row 11 Wall Balls 12 (1 running loop around the building) Alternate WOD 12 Rounds for time: 3 devil presses 6 burpee pull-ups 9 lunges with dbs (or without)

12/23/19

20 minute AMRAP 5 strict c2b pull ups 10 ring push ups 20 box step up 30/24 *Compliments of CF main site

12/21/19- Christmas Movie WOD

2019 Christmas Movie WODS

All 5 Minutes with 1 minute rest in between, where questions are shown on the projector.

WOD 1 – Total Tank

Partner 1 on Bike – Calories

Partner 2 completes 3 KB DL / 6 Goblet Squats / 9 KBS 35#/53#

Switch when Partner 2 completed the 9^th KBS.

Score: Calories + Reps

1:00 REST – 3 Movie Questions

WOD 2 SC & Son

10 Partner Wallballs 14#/10#

8 Synchro Knee Ups – 1 partner must hold WB with feet.

6 Synchro Push Ups – on the up, one hand from each partner must tap WB at same time on the up.

1:00 REST – 3 Movie Questions

WOD 3 – Santa’s Sack

Max Over shoulder – Sandbags. 40#/75#

Every 10^th – 10 hops over Sandbag

Split up Over Shoulders however.

Hops – must alternate every sets of 10

Score: Over Shoulder Reps + Total Hops

1:00 REST – 3 Movie Questions

WOD 4 Down Da Chimney – Up Da Chimney

50 DB Thrusters – 25 per partner 35#/20#

Max Sit Ups

One partner working at a time.

Score: Max Sit Ups

1:00 REST – 3 Movie Questions

WOD 5 – Cookie Calories

Partner 1 starts on Rower – 25 Pulls @ Damper Setting 10, then Partner 2 gets on rower 25 Pulls @ 10 Damper setting.

Then Max  Burpees to plate. – one partner working at a time, in the remaining time.

Score: Calories plus Burpees

3 Movie Questions

12/20/19- Linchpin Test 10

5 RFT 15 Wallballs (20/14) 15 Power Cleans (95/65)

12/19/19- Bar Tricks

Save the Date 2019 Christmas Movie Partner Wod 9am Fit and Group Class Members


60 Double Unders 20 C2B 60 Double Unders 30/24 Cals EB 60 Double Unders 20 C2B 60 Double Unders 30/24 Cals EB 60 Doule Unders 20 C2B 60 Double Unders

12/18/19- Dump Truck

AMRAP: 14 Minutes 30 DB Thrusters (35/25) 20 DB Front Rack Lunges (35/25) 10 DB Burpee Box Step Overs (35/25)

12/17/19- Open 13.2

Save the Date
2019 Christmas Movie Partner Wod 9am FIt and Group Class Members"


AMRAP in 10 minutes 5 Shoulder-to-Overheads (115/75 lb) 10 Deadlifts (115/75 lb) 15 Box Jumps (24/20 in)

12/16/19- Just Hang On

Benchmark for December Annie 50 DU, 50 situps *anchored 40,40,30,30,20,20,10,10 Please write scores on the poster outside of The Garage and on Dec 1st Sugar Wod App

AMRAP: 16 Minutes 12 Hang Snatches 75/55 14 Wallballs 20/14 15 KBS 35/28

This workout was created by Mike Kelly in memory of the Flick family that lost their lives in 2015 in Telford. Anthony Flick was the only surviving member who is one of Mike Kelly's friends, next door neighbor. share as much or as little as you feel comfortable with. 

12/14/19- MANNA ON MAIN-STREET

Reps of 20 - 15 - 10 Wall balls Plank hold Deadlift 135/95 *scale to KB Shoulder to OH empty bar Knee ups *5 person teams. One person starts at each station. May not move until everyone is complete. Everyone finishes each move at 20 reps before completing each move at 15 reps then at 10 reps and TIME!!"

12/13/19- Ride or Die

Bring a Friend TOMORROW DEC 14th Manna On Main Street Save the Date- Next Saturday 2019 Christmas Movie Partner Wod 9am FIt and Group Class Members

Naughty Chris

Team of 2 3 Rounds for time 75/60 Cal Bike
60 TTB 45 Power Cleans 30 Power Snatch Men Rd 1-4 65/ 95/115/135/155 Women Rd 1-4 45/ 65/ 75 / 85 / 95

12/12/19- Plus 1

Save the Date 2019 Christmas Movie Partner Wod 9am FIt and Group Class Members

15 Minute AMRAP 5 Devil Press *choice 10 Dips 15 Front Rack Lunges with DB's 1......Ring / /Bar Muscle Ups Each round add 1 bar muscle up

12/11/19- 2 Step

New Benchmark for December Annie 50 DU, 50 situps *anchored 40,40,30,30,20,20,10,10 Please write scores on the poster outside of The Garage and on Dec 1st Sugar Wod App

Mel S.

7 min AMRAP Buy in with 700m / 600m Row then 5 Squat Cleans 95/65 25 Double Unders Rest 3 Minutes 7 Min Amrap Buy in with 500m / 400m Row 5 Squat Cleans 135/95 25 Double Unders

12/10/19- Down

Bring a Friend: Saturday DEC 14th Manna On Main Street Save the Date: 2019 Christmas Movie
Partner Wod 9am FIt and Group Class Members


10 Rds for time: 10 KBS 70/53 10 Box Jumps Overs 24/20 10-1 HSPU *Every Rd subtract 1 HSPU. Start with 10

12/9/19- Pull-Up Sandwich

Janine, Liz and Chas

25 Pull Ups Then 2 Rounds for time 30 Front Squats 20 H.R. Push Ups 10 SDHP *Barbell 115/75 Then 25 Pull ups

12/7/19- Partner

Christmas Party Tonight!

Ian 

With a partner AMRAP: 25 Minutes 100 Air Squats 100 Box Step Overs (24/20) 100 Lunges Accumulate max distance on the rower Men: 20# Vest Women: 15# Vest

12/6/19- Side of Cindy

Scarecrow position- triple extension and elbows high and outside 

For Time 50 Thrusters (115/80) **Every time the bar comes to the floor complete 1 round of Cindy** 5 Pull Ups 10 Push Ups 15 Air Squats

12/5/19- Whips & Bells

Kevin M. 

50 KBS (53/35) 100 Double Unders 50 KB Box Step Ups (53/35) 100 Double Unders 50 KBS (53/35)

12/4/19- Clean and Jerk

Christmas Party Saturday 

AMRAP: 7 Minutes Clean and Jerks (155/105)

12/3/19- Back Bone

For Time 5 Deadlifts 10x 25' Shuttle Sprints 5 Deadlifts 8x 25' Shuttle Sprints 5 Deadlifts 6x 25' Shuttle Sprints 5 Deadlifts 4x 25' Shuttle Sprints 5 Deadlifts 2x 25' Shuttle Sprints Men: 275# Women: 185#

12/2/19- Noodle Arms

Christmas Party this Saturday

AMRAP: 15 Minutes 20 Wallballs (20/14) 10 TTB 50' HS Walk