Monday “Hulk-Deadlift or Backsquat” “Annie” 50-40-30-20-10 Situps; Double unders *Leaderboard Tuesday “I” 9-Backsquats(135/95); 9-Burpees; 15-BJ(24/20) Wednesday “LOVE” 5R4T 8-C&J(115/75); 14-Pullups; 14-Pushups Thursday “THIS” AMRAP-10min. 12-OHS(95/65); 100M Run Friday “SHIT” 5R4T 290M Row; 10-Strict pullups; 33-Squats Saturday “Team Trevor” (Team of 4) 300-Pullups; 400-Pushups; 500-Situps; 600-Squats
Monday “Karen” 150 Wall Balls for time….. *Leaderboard Tuesday “OHS Maneater” Men: 290 M Row; OHS 15-16-17-18-19(95#) Women: 235M Row; OHS 11-12-13-14-15(65#) Wednesday “Hulk Strength”Deadlift “Little Crazy” 18 pullups; 18 pushups 4R4T Thursday” “Shoulder Slacker” AMRAP 15 min: 40 double unders; 7 HSPU Friday “More Air” 10 burpees; 10 KBS; 3 wall climbs 6R4T Saturday …
Audrey started Crossfit when Molly first opened at the community center. She would go to the 5:30 am class, and I would go jog 2 miles. We would talk about the workouts she did but I wasn’t interested in going. I saw how addicting it was becoming for her. I finally decided to give it …
October Athlete of the Month: Audrey and Brian Hagemann Read More »
Monday “Diane” 21-15-9 reps Deadlift(225/150); HSPU for time *Leaderboard Tuesday “Got It” AMRAP-15 min: 11 thrusters(95/65); 11 burpees Wednesday “Hulk-Power Clean” “Rip” AMRAP-10 min: 23 Double Unders; 11 Push Press(115/75) Thursday “Randy” 75 Power Snatches(75/55) for time Friday “Butt Hurt” 4R4T: 10 Deadlift(275/185); 22 Squats Saturday “Filthy Fifty” 50 reps of ea 4T: BJ(24/20); Jumping …
Monday “Kelly” 5R4T – 400m Run; 30 Box Jumps; 30 WB(20/14) *Leaderboard Tuesday Hulk Strength-Push Press then: 8R4T – 50M Sprint; 5 Burpees Wednesday “Woo-hoo” 10R4T – 10 SDLHP(75/45); 10 Double Unders; 15 MB Cleans(20/14) Thursday “JT” 21-15-9 reps for time: HSPU; Ring Dips; Pushups Friday Hulk Strength-Hang Cleans then:(6)100M Strides; then 15 mins. skills …
Monday “Cindy” AMRAP 20 min. 5 Pullups; 10 Pushups, 15 Squats Tuesday “Fools Test” 20->2reps Burpees (by 2′s); 2->20 reps KBS(35/50)(by 2′s) for time… Wednesday “Deadlift/WB” 12-9-6-3 DL(245/165) 40-30-20-10 WB for time…. Thursday “Hulk-Push Press” then: Pullup 1-1st min, 2-2nd min & Lunges 1-1st min (ea leg)2-2nd min(ea leg) Friday 100M Row; 10 DU; 200M …
MONDAY Losers: 400M Lunge “Winner Winner-Chicken Dinner” 400M Run & Laugh; strength & skills; You pick Winners! TUESDAY “Jackie” 1000M Row; 50 Thrusters 45#; 30 Pullups….for time *Leaderboard WEDNESDAY “In Over My Head” HSPU (2W-4M); Every min on the minute then C&J(135/95)remainder of minute until 50 C&Js are complete THURSDAY “Tabata This” Tabata Row(calories); Squats; …
Congratulations John Paul Nunez!!!
“GIRLS VS. GUYS” AMRAP-10 min. 1 min. Air Squats 1 min. Burpees For each Rep = 1 point Losers: 400M Lunge Monday!
Monday “Fran” 3R4T 21-15-9 Thrusters(95/65); Pullups *Leaderboard* Tuesday “Hulk-Backsquat” then: 5R4T – 11 Burpees; 7 C&J(135/95) Wednesday Skill & Strengths – you pick & we will help Thursday “Hulk-DB Shoulder Press”; Max 500M Row; 100 KBS for time(50/35) Friday “Girls vs. Guys”-10 min.[1 min. Air Squats; 1 min. Burpees]for each rep = 1 point Losers: …