Wednesday: 150311

Posted: March 10, 2015 by Todd Katz in Uncategorized

Part A) Skill Work: (15 minutes: pick one of the following to work on: HSPU, Handstands, Muscle Ups, Double Unders)

Part B) 12-9-6-3 Reps for time:
HSPU
Kettlebell swing 2/1.5 pood

Tuesday: 150310

Posted: March 9, 2015 by Todd Katz in WODs

Part A) Power Snatch (15 minutes work up to a moderate single)

Part B) EMOM 24 (8 Rounds)
Minute 1: 5 Power Snatches (choose weight)
Minute 2: 10 Cals Rower
Minute 3: 15 Pushups

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Monday: 150309

Posted: March 8, 2015 by Todd Katz in WODs

Friday Night Hammer Time: So far the past two weeks have been a huge success and a lot of fun! Some of the most amazing energy we’ve seen!!! Here’s the lineup for the next 3 Friday Nights: This coming Friday: The Bros, Next Friday Night The Lady Bros, and to conclude this year’s Open we will honor the Master’s Athletes (40 and up). If you are an Rx Athlete and would like to participate in one of the Friday Night main attractions Please let me know.

Part A) Deadlift (20 minutes work up to a heavy triple)

Part B) 21-15-9 Reps for Time:
Deadlift 225/155
Box Jumps 30/24

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Friday: 150306

Posted: March 5, 2015 by Todd Katz in WODs
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NOTES: 6:00 AM and 7:00 AM Classes are cancelled. We will open for the 10:30 CLASS. ALSO, please come out for Friday Night Hammer Time! Two big time athletes will go head to head and battle it out for 15.2 which is a replay of 14.2 last year.

Workout 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
95/65-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
95/65-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
95/65-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.
Post rounds and reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.

Friday 6:00 AM & 7:00 AM Classes Cancelled

Posted: March 5, 2015 by Todd Katz in Uncategorized

We will open for the 10:30 AM classes on Friday March 6th:

9:30 AM CLASS WILL BE LAST CLASS OF DAY

Posted: March 5, 2015 by Todd Katz in Uncategorized

If you are planning on coming to 9:30 PLEASE BE VERY VERY CAREFUL!!!!!!!

ALL OTHER CLASSES ARE CANCELLED TODAY.  TRY AND DO PART B WOD AT HOME. You can mod out the box jumps for burpees to 6 inch target.

Thursday: 150305

Posted: March 4, 2015 by Todd Katz in WODs

AS OF NOW WE ARE PLANNING TO OPEN FOR THE EARLY MORNING CLASSES; HOWEVER, PLEASE CONTINUE TO CHECK BACK HERE BEFORE COMING TO THE BOX:
FRIDAY NIGHT HAMMER TIME: Another exciting Friday Night Planned out!!!! Where our own Bloody Hands Katie H will go head to head with Regionals competitor Tony Kurz!!!!

Part A) Back Squat (5,5,3,3,1-1-1) (30 minutes; after your warmup sets try to hit all 7 working sets listed here)

Part B) 21-15-9 Reps for time: (8 minute time cap)
Overhead Walking Lunge 45/35
Box Jumps 24/20 (games style)

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