Thursday, February 28, 2019

3/1/19- 19.2

Image may contain: one or more people and shoes
Coach Aj and Josh 

Wednesday, February 27, 2019

2/28/19- OTM

Image may contain: one or more people, people standing, basketball court, shoes and outdoor

OTM: 10 Minutes Minute 1: 5 Power Snatch + 5 OHS (95/65) Minute 2: 30 Double Unders + 10 TTB

Tuesday, February 26, 2019

2/27/19- Night Cap

Image may contain: 1 person, text

AMRAP: 12 Minutes 5 Bar Facing Burpees 10 Deadlifts (115/75) 5 S2OH (115/75)

Monday, February 25, 2019

2/26/19- Row

Image may contain: 2 people, people smiling, text

20 Minutes Partner WOD Max Distance Row **Switch positions on rower after 10 laps on Broad Street **Score is distance at completion of 20 min

Sunday, February 24, 2019

2/25/19- Stable

Image may contain: Christine Walsh and Lisa Kehrle, people smiling, text


9-7-5-3 Thruster (135/95) 20-20-20 KBS (53/35)

Friday, February 22, 2019

2/23/19- Partner WOD

Image may contain: Mark DePietro
Mark D.

Partner Workout 8 rounds for time (ea partner) 3 Hang squat cleans 205/145 7 Kipping Pull ups *Must be kipping no butterfly 7 burpees to a low target pull up bar

Thursday, February 21, 2019

2/22/19- 19.1

Image result for crossfit open 19.1
Workout 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Woman throw 14-lb. ball to 9-ft target 

Wednesday, February 20, 2019

2/21/19- Banana Split

Image may contain: text

12 Minute AMRAP 12 Jumping C2B pull ups 12 Split R leg DL w/ db's 12 Split L leg DL w/ db's 12 Shoulder to OH * use the heaviest db's that you use to press OH

Tuesday, February 19, 2019

2/2019- Annie

Image may contain: 1 person, smiling, text

Annie 50-40-30-20-10 Double Unders Ab Mat Sit ups

Monday, February 18, 2019

2/19/19- OT5M

Yoga Now available Tuesday and Thursday 10:15am and 7:15pm (30min) Sunday mornings 9:30-10:30am. Punch cards are available online.
Image may contain: Christine Walsh and Lisa Kehrle, people smiling, text

Every 5 minutes for 4 rounds 30 Burpees 15 Box Jumps 30/24 Max Muscle Ups

Sunday, February 17, 2019

2/18/19- Biker Buddies


Image may contain: one or more people and people standing
Colleen S.

Partner Workout 15 min AMRAP 30 WB 20/14 20/17 AAB Cals *both partners working at the same time, one partner on wb and one on the bike. When both finish switch places and complete the other movment. When both finish each movment move onto the next set (1 rd) 30 WB 20/14 20/17 Row Cals For Ex. Todd and Clayton, Todd Wall balls, Clayton Bikes they finish they then switch movmemts. Clayton wall balls and Todd Bikes. They finish this = 1 rd. Todd then Wall balls and Clayton Rows they finish then switch movements. Continue in this partern for 15 minutes


Friday, February 15, 2019

2/16/19- EVA

Image result for eva t

5 rds 
800 m run 
30 KBS 70/53 
30 Pullups 

Thursday, February 14, 2019

2/15/19- Open Tester

Image may contain: one or more people, people playing sports and people standing
Joe F. 

"Open Tester AMRAP 20: 50 Wall Balls- 50 DU- 40 BJ, 24/20 40 TTB 30 Burpees 30 C2B 20 Power Cleans, 145/100 20 Jerks, 145/100 10 Snatches, 145/100 10 Muscle ups

Wednesday, February 13, 2019

2/14/19- Partners in Crime

Related image Partner AMRAP: 5 Minutes 5 Thrusters (95/65) 5 BFB Rest 2 Minutes AMRAP: 4 Minutes 4 Squat Snatch (115/75) 4 BFB Rest 2 Minutes AMRAP: 3 Minutes 3 C&J (135/95) 3 BFB You go, I go format

Tuesday, February 12, 2019

2/13/19-Devil Burn

ABC- looking to improve your Oly lifts? Don't miss out, spots are filling up quick
Sign up now: click here 
Image may contain: 1 person, standing and text

21-15-9 Devil Press (35/25) HSPU

Monday, February 11, 2019

2/12/19- Death Row

Save the Dates:
April 27th -Spring Fever Masters Partner Comp June 14th- In House Comp September 28th -Scaled/RX Comp
Image may contain: 1 person, smiling, text


OT2M 15/12 Cal Row 1 Squat Clean (225/155) **Add 1 squat clean each round until no longer able to complete row and sqt cleans within 2 minutes *****This is a weight that should be performed at single reps. If an athlete can do touch and go reps...add more weight*****

Sunday, February 10, 2019

2/11/19- Spin it

Yoga Now available Tuesday and Thursday 10:15am and 7:15pm (30min) Sunday mornings 9:30-10:30am. Punch cards are available online.
Image may contain: 11 people, including Cindy Marlin, Lisa Kehrle, Elizabeth Ann, Don Kinsey, Charles Hoffner and Tony Taylor, people smiling, people standing and text


3 RFT 21 SDHP (75/55) 15 Push Press (75/55) 9 Cals AAB 3 Laps (600')

Friday, February 8, 2019

2/9/19- EMOM

Image may contain: one or more people, people playing sports and basketball court
Ana 

EMOMx15 Min 1: 7 hang Squat snatches (find a wt to move UB and approx :30) Min 2: 25 ab mat sit ups Min 3 15/12 Cal Row

Thursday, February 7, 2019

2/8/19- 30's

Image may contain: one or more people
BDD

3 rds for time 30 kb snatch 53/35 30 kb push press (15 R/15 L) 30 pull ups

Wednesday, February 6, 2019

2/7/19- Every 30

Image may contain: one or more people and people standing
Joe and Kristen 


10 minutes every 30 sec complete 3 DL standing on a plate 225/155 6 Push ups

Tuesday, February 5, 2019

2/6/19- Up

Image may contain: one or more people and people playing sports
12 Minutes 30-20-10 reps for time: TTB Box Jump Overs (Each Rd the height Increases M 20/24/30, W 20 /22/ 24) Remaining time, perform: 3 RM Power Clean

Monday, February 4, 2019

2/5/19- Thumper

Save the Dates April 27th Sprig Fever Masters Partner Comp June 14th- In House Comp September 28th - Scaled/RX Comp
Image may contain: 5 people, including Christine Walsh and Lisa Kehrle, people smiling, text


AMRAP: 20 minutes 20 Lateral Burpees over the bar 15 Back Squats (Bodyweight) *bar comes from the floor

Sunday, February 3, 2019

2/4/19- Gerry's Ladder

Image may contain: Keith Bussom, smiling, text AMRAP: 15 minutes Complete with a partner 20 Deadlifts (275/185) 40 Power Cleans (185/135) 60 Wallball Shots (20/14) 80 KBS (70/53) 100 Double Unders One Partner can work at a time. Split up work as you wish. On a 15 Minute Clock climb up the ladder to complete the 100 Double Unders – then retreat back down the ladder KB Swings, WBs, PCs, DLs – if you have enough time start climbing back up again. For example do 20-40-60-80-100, then 80-60-40-20, then 40-60-80-100, etc.

Friday, February 1, 2019

2//2/19- OPEN WOD 15.3

Save the Dates April 27th- Spring Fever Masters Partner Comp June 14th- In House Comp September 28th - Scaled/RX Comp
Image may contain: one or more people and shoes
Taylor and Chas

OPEN WOD 15.3 AMRAP 14 minutes 7 Muscle Ups 50 Wallballs (20/14) 100 Double Unders