For Time

Fri 1.29.16

Skill: S2O – Review Strict, Push Press, Push Jerk

WOD: 10-20-30 For Time

  • 10 Strict Press (95/65)
  • 10 Box Jump (30/24)
  • 10 Pull Ups
    • 20 Push Press (115/75)
    • 20 Box Jump (24/20)
    • 20 Pull Ups
      • 30 Push Jerk (135/95)
      • 30 Box Jump (24/20)
      • 30 Pull Ups
  • 25 Min Cap

Shoutouts: Happy Bday Tom T and Steph R…Over the weekend: Sunday Vivian Bday
Box News:

Schedule News:


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Tues 1.26.16

Strength: Snatch, 5×5 @75%, Every 90 Sec

WOD: For Time

  • 21 Power Snatch (115/75)
  • 15 KBS (70/55)
  • 9 Burpees

1 min rest

  • 21 Burpees
  • 15 Power Snatches
  • 9 KBS

1 min rest

  • 21 KBS
  • 15 Burpees
  • 9 Power Snatches

25 min cap

Shoutouts: Happy Bday Tony L
Box News:

Schedule News:

  • Thursdays, 5:30am, will be canceled starting Feb 25 until Amanda Returns
  • NEW INFO: No OPEN Gym on Jan 30 and Feb 6, 13, 20 Due to competitions
  • January 30th – Come support Jenna, Rubio, Justin, Jess P, Sky, and Kevin: https://www.facebook.com/events/1727934410760727/


CrossFit Members Get 10% Off Nick’s Sticks

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Thurs 1.21.16

Strength: Back Squat, 7×3, 85%, As fast as possible. 10 min cap

WOD: For Time Chipper

  • 200 Double Unders
  • 30 Floor Presses (155/95)
  • 40 HSPU
  • 50 DL (155/95)
  • 60 Toes to Bar
    • 25 min cap

Coaches: Assign T2B Stations

Shoutouts: none

Box News:

Schedule News:

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CrossFit Members Get 10% Off Nick’s Sticks

 

Mon 1.11.16

Strength: Back Squat, 10-1 Ladder, For Time, 55% (10 Min Cap)

WOD: Every 3 Min For 21 Min

  • 15 Thrusters (75/45) *Meant to be done unbroken
  • 10 Pull Ups (Meant to be as Strict as possible)
  • 5 Lateral Bar Over Burpees (meant to be Fast)
    • Rest remainder of 3 minutes

(Always start a new round every 3rd minute, even if you didn’t complete the burpees)

Shoutouts: None

Box News:

Schedule News:

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CrossFit Members Get 10% Off Nick’s Sticks

Wed 12.30.15

Strength: Clean and Jerk Complex: Clean and Jerk + Jerk. 7×1, EMOM.

(clean and jerk in one constant motion. Catch the clean in a dip and jerk out of that dip. Your second jerk can be performed after re-establishing yourself)

Record you heaviest successful complex.

WOD: For Time

  • 30 Clean and Jerks (135/95)
  • 15 Strict Pull Ups
  • 15 T2B
  • 10 Strict Pull Ups
  • 10 T2B
  • 5 Strict Pull Ups
  • 5 T2B

15 Min cap

Coaches: Assign up stations before the WOD begins.

Shoutouts:  None

Box News:

Schedule News:

Events:

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Thurs 12.24.15

WOD: AMRAPS

Part A:

4 Min AMRAP 

  • 20 KBS (70/55)
  • 20 SSJ (1 for 1)
  • 20 Slam Balls (50/30)

Part B:

4 Min AMRAP 

  • 20 Air Squats
  • 20 HRPU
  • 20 V Ups

2 min rest in between rounds

3 Rounds Each, Alternate Each Round

Shoutouts:  Will G Bday

Box News:

Schedule News:

Events: none

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Wed 12.23.15

Strength: Back Squat, 2×4 @ 85%, 2×2 @90%, Every 2 min

WOD: For Time

  • 20 Cal Row (or bike, or ski erg)
  • 30 Power Snatches (85/55)
  • 40 Wall Balls (20/15*)
  • 50 T2B
  • 60 Burpees
    • 20 Min Cap

Shoutouts: None

Box News:

Schedule News:

Events: none

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Wednesday 12.16.15

Strength: S2O, 5×5, 75%, Every 90 seconds (off ground)

WOD: For Time 40-30-20

  • KBS (70/55)
  • Box Jump (24/20)
  • KB SDHP
    • 20 min cap

*Scale KBS weight if need be to make sure you finished the WOD.

Shoutouts: Ryan M 2 year anniversary

Box News:

Schedule News:

Events:

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Mon 12.14.15

Strength:  Front Squat, 3×4, 85%, Every 2 min (0,2,4)

WOD: 21-15-9-6-3 For Time

  • Front Squats (155/11)
  • Bar Over Burpees (forward facing jump, lateral burpees
  • HSPU
    • 25 Min Cap

*Scale the Front Squat Weight to assure you will finish under the time cap

Repeated from 4.13.15

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Shoutouts: None

Box News:

Schedule News:

Events:

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Thurs 12.10.15

Strength: Back Squat, 7×1, Every 90 seconds, start at 85%

WOD: For Time

  • 21 KB/DB Thrusters (50/30) (holding one KB in each hand)
  • 6 Rope Climbs
  • 15 KB/DB Thrusters (50/30) (holding one KB in each hand)
  • 4 Rope Climbs
  • 9 KB/DB Thrusters (50/30) (holding one KB in each hand)
  • 2 Rope Climbs

Once finished, record your time and complete the following AMRAP with the remaining time:

  • 16 Alt Lunges (50/30) 1 for 1, Holding the KBs/DBs in a front rack position
  • 8 DB/KB Deadlifts (holding your KBs/DBs)
  • 4 DB/KB Burpee Box Step Overs

25 min cap for everything

Shoutouts: None

Box News:

Schedule News:

  • All of December: No 3pm Classes
  • December 8: No 6:10pm or 7:15pm due to event at the box
  • December 24,25,31, Jan 1 – limited schedule due to holidays
  • December 12,19,26 – BenchMark Saturdays
    http://isabellafitness.com/25315-2/

Events:

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