Strength: Floor Press 4×8 WOD: 20 Min AMRAP 10 HSPU 20 KBS (70/55) 30 ABMAT Sit Ups 40 Double Unders Shoutouts: Greg C Bday, Tomorrow Ron M Bday Box News: None Schedule/Event News: April 23, 2016: Battle Of the BAEs CrossFit Comp April 23, 2016: Autism Awareness Swim-a-thon April 30th, 2016: SteelFit Qualifier: Come Support […]
Strength: Back Squat, 3×6 @80%, Every 2 min WOD: 21 Min EMOM Min 1: 10 OHS (115/75) Min 2: 10 Pull Ups Min 3: 15 Wall Balls (20/14) 7 rds Shoutouts: Box News: None Schedule/Event News: April 23, 2016: Battle Of the BAEs CrossFit Comp April 23, 2016: Autism Awareness Swim-a-thon April 30th, 2016: SteelFit […]
Strength:S2O, 3×3, Every 2 min, Find 3Rm WOD: 18 Min AMRAP 6 S2O (135/95) 9 DL 12 Box Jumps (24/20) Shoutouts:Eugene Bday Box News: None Schedule/Event News: April 23, 2016: Battle Of the BAEs CrossFit Comp April 23, 2016: Autism Awareness Swim-a-thon April 30th, 2016: SteelFit Qualifier: Come Support Kevin, Sky, Casey, Zach, Kaitlin, Jenna, […]
Strength: Bentover Row, 4×8, Every Min WOD: 10RFT 5RFT of: 5 Burpees over Rower 7 Toes to Bar 9 Calorie Row 12 Min Cap Everyone Rests 1 min 5RFT of: 5 Burpees 7 Toes to Bar 9 Cal Bike 12 Min Cap 7 athletes start on one part, 7 athletes start on the other part. […]
Strength: Clean + Front Squat Complex, 1 clean + 5 Front Squats. 4 sets total. Every 2:30 (0,2:30, 5:00, 7:30) WOD: AMAP Intervals 10 Rounds of 30 seconds of LSLS (see below) 30 seconds rest 30 seconds HRPU 30 Seconds rest add the reps from the LSLS and HRPU together for a score in each […]
Bootcamp Run Tire Flip Handstand Hold/Plank Rope Slam Dips Goblet Squat Def Push Up TRX Row Gliders Squat Thrusts Assault Bike 30:20, 30:20 2x, 20:20 Shoutouts: Julie D 2 year anniversary, Lorraine Bday Box News: Want to Improve your skills? Click Me This Sunday @ 9:30am Ladies Power Hour Begins: https://isabellafitness.com/ladies-power-hour/ Schedule/Event News: April 23, 2016: Battle Of […]
Strength: Floor Press, 4×8, Every 90 seconds WOD: Fight Gone Bad (4 movements this time) Rower Floor Press KBS Slam Ball 1 Min rest Then 5 RNFT 10 Hollow Rocks 25 ABMAT Sit Ups Shoutouts: Happy Bday Adel, Tomorrow: Julie D 2 year anniversary, Lorraine G Bday Box News: Want to Improve your skills? Click Me This Sunday […]
Strength: Back Squat, 5×5, 80%, Every 90 seconds WOD: For Times Part 1: 800m run 21 Back Squats (155/115) (racks may be used or not) 15 Cleans (155/115) 9 Shoulder to Overheads (155/115) 10 min cap 5 min rest Part 2: 400m run 21 Front Squat (135/95) 15 Clean and Jerk (135/95) 9 Rope Climbs […]
Strength: Snatch, EMOM, 3 reps @ 80%, 6 Rounds (0,1,2,3,4,5) WOD: AMRAPs x 3 5 min AMRAP of: 15 Power Snatches (75/55) 30 Double Unders 3 min rest 5 min AMRAP of: 10 Power Snatches (95/65) 45 Double Unders 3 min rest 5 min AMRAP of: 5 Power Snatches (115/75) 60 Double Unders 3 min […]
Skill: HSPU – EMOM (set a number of reps for yourself) 7 Rounds (0,1,2,3,4,5,6) WOD: 20 Min AMRAP 20 HRPU 20 Box Jumps (24/20) 15 Pull Ups 10 HSPU Shoutouts: Box News: Want to Improve your skills? Click Me This Sunday @ 9:30am Ladies Power Hour Begins: https://isabellafitness.com/ladies-power-hour/ Schedule/Event News: March 25th, 2016: Friday Night Lights April […]
Strength: Front Squat, 4,3,3,4, 85%,90,90,85, every 2 min WOD: 4RFT 7 KB Front Squats (40/30) (2 of them) 14 KB Thruster 21 SDHP (one KB) 15 min cap Then NFT 5×8 Bicep DB Curl Racks: Please do not turn the knob. Pull Only Shoutouts: Pat M Bday Box News: Want to Improve your skills? Click Me […]
Bootcamp Slam Balls Leg Raises Burpees ABMAT Sit Ups SSJ Mason Twists G2O V Ups Rower Hi/Lo Planks 30:30 30:20 30:20 20:20 Shoutouts: Jenna Bday Box News: Want to Improve your skills? Click Me This Sunday @ 9:30am Ladies Power Hour Begins: https://isabellafitness.com/ladies-power-hour/ Schedule/Event News: March 25th, 2016: Friday Night Lights April 23, 2016: Battle Of the […]
Strength: S2O, 5×5 @80%, every 2 min WOD: 10-1 Ladder S2O (135/95) Chest to Bar Pull Ups BJO (24/20) 20 min cap Shoutouts: Over the weekend Jenna Bday Box News: Want to Improve your skills? Click Me This Sunday @ 9:30am Ladies Power Hour Begins: https://isabellafitness.com/ladies-power-hour/ Schedule/Event News: March 25th, 2016: Friday Night Lights April 23, 2016: Battle […]
Strength: Back Squat, 5×1, Find New 1RM, every 2 min WOD: 21-15-9-6-3 Deadlift (225/185) HSPU Air Squats x2 EOMOM: 10 Wall Balls (20/14) 25 min cap Coaches: Please write old 1 RMs on the board and highlight new RM’s. Shoutouts: Felipe 2 year anniversary Box News: Want to Improve your skills? Click Me This Sunday @ 9:30am Ladies […]
Strength: Floor Press, 4×8, every 90 seconds WOD: 10RFT 30 Double Unders 10 Toes to Bar 7 Burpees to Bar 22 min cap Shoutouts: None Box News: Want to Improve your skills? Click Me This Sunday @ 9:30am Ladies Power Hour Begins: https://isabellafitness.com/ladies-power-hour/ Schedule/Event News: Feb 25- March 17: Thursday Night Only: The Open Viewing 16.4 16.5 […]
Skill: Hang Power Snatch, 5×2, Every 90 seconds WOD: 7 Round Ladder (intervals) (28 min) 3 Hang Power Snatch (95/65) 3 Calories Rower (if not enough rowers then assault bike) 6,6 9,9 *Every 2 minutes take a 2 minute break *YOU MAY BE SHARING A ROWER WITH SOMEONE. This is NOT a partner workout. If you […]
Strength: Front Squat, 7×1, Find New 1RM, every 2 min WOD: 15 Min AMRAP 16 Alt Front Rack Lunges (95/65) 1 for 1 8 KBS (70/45) 16 Alt Pistols 1 for 1 then NFT 4×8 Ring Dips Coaches: Please write old 1 RMs on the board and highlight new RM’s. Shoutouts: None Box News: Want […]
Bootcamp TRX Row Leg Raises Bench Press KB Sumo Squats WB Crunch OHL WJR Plank Holds Tire Flips Sprint 30:20 2x 30:30 1x 20:20 2x Shoutouts: Mike P Bday Box News: Want to Improve your skills? Click Me This Sunday @ 9:30am Ladies Power Hour Begins: https://isabellafitness.com/ladies-power-hour/ Schedule/Event News: Feb 25- March 17: Thursday Night Only: The […]
Strength: Bentover Row, 4×8, Every 90 Seconds WOD: Partner AMRAP Part A: 10 Min AMRAP 50 Cal Bike 50 SDHP (95/65) 120 Double Unders Part B: 10 Min AMRAP 50 Bar Over Burpees – Lateral 50 TRX Rows 120 Double Unders Then NFT Buddy Bis, Barbell, 1-2-3-4-5-…10 You do 1, your partner does 1, […]
Strength: OHS, From Hang Snatch, 4×8, Every 2 min WOD: For Times Ready, Set, Go…25 min on the clock 0:00-10:00 Min For Time – 21-15-9 of: OHS (95/65) Pull Ups Record Time 10:00-22:00 For Time 21-15-9 of: Hang Snatch (95/65) HSPU Record Time Shoutouts: None Box News: Want to Improve your skills? Click Me This Sunday @ […]
Strength: Floor Press, 4×8, Every 90 Seconds WOD: 4RFT Ready, Set, go… 25 min on the clock 800 Meter Buy in into 4rft of: 15 HRPU 20 Box Jumps (24/20) 25 ABMAT Sit Ups 4 Sprints (there/back =1) Shoutouts: Diego 1 year anniversary Box News: Want to Improve your skills? Click Me This Sunday @ 9:30am […]
Strength: Push Jerk, From Ground, EMOM 3 reps @ 80% of S2O (if they cant clean this, then use less weight). 6 rounds (18 reps) WOD: 20 min Ladder 3 Rope Climbs 3 Clean and Jerks (135/95) 30 Second Plank Every round add 1 to Rope Climbs, 3 to C&J,15 Seconds to plank until 4th […]
Strength: Back Squat 2×5, 2×4 both at 85%, Every 2 min WOD: 25 Min AMRAP 25 Cal Row 25 Wall Balls (20/14) 1 Min Rest How it works: One person works on Rower while the other person works on wall balls. They are to switch when they are done. The one minute rest begins when […]
Team Bootcamp – 3 people Part A: 200 Meter Rely for Max Meters (10 min) Part B: AMRAP 10 min Person one: Holds plate over head Person two: 20 Squats Person three: 12 Alt Step Ups Part C: 10 Min AMRAP Person 1: Plank Person 2: Bicep Plate Hold Person 3: 50 WJR
Skill: Rope Climb, Ring Dip WOD: AMAP 4 minutes on the clock 4 Rope Climbs 12 Floor Presses (135/95) 15 Ring Dips AMAP T2B with remaining time 1 Min rest Repeat 4 more times 5 scores total Shoutouts: Over the weekend Mo 4 year anniversary (3/5) Box News: Want to Improve your skills? Click Me Schedule/Event News: […]
Strength: Thruster, 5×3, Every 2 min WOD: For Time 15-12-9-6-3 SDHP (135/95) Thrusters Hollow Rocks x2 18 min Cap Shoutouts: Tony L 1 year anniversary Box News: Want to Improve your skills? Click Me Schedule/Event News: Feb 25- March 17: Thursday Night Only: The Open Viewing 16.1 16.2 16.3 16.4 March 25th, 2016: Friday Night Lights April […]
Skill: HSPU WOD: EMOM – 2o Min Min 1: 10/8 Cal Assault Bike Min 2: 10 HSPU Min 3: 12 Burpees Min 4: 15 BJO (24/20) Shoutouts: Marina 1 year anniversary Box News: Want to Improve your skills? Click Me Schedule/Event News: Feb 25- March 17: Thursday Night Only: The Open Viewing 16.1 16.2 16.3 16.4 March […]
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