Class times 5:15/8:30 & 6:00
Mod: work :90 rest :30 x 5
45 Du
20 Medball slams 20/24
Max HSPU
Wod: "26"
200m row
6 Squat Snatches
210m row
5 Squat Snatctches
220 row
4 Squat Snatches
230m row
3 Squat Snatches
240 row
2 squat snatches
250 Row
1 Squat Snatch
** Athlete increases barbell weight each rnd
Class Times 5:15/8:30 & 4:00/6:00
Mod: EMOM 10
Odd: 7 TNG DeadLifts
Even: 5-7 Strict Pull ups
Wod TM 3
20:00 AMRAP
Athlete 1 - 15/18 Cal on Bike
Athlete 2&3 complete AMRAP of
40 Sit ups
30 Bench Press 95/135
20 Front Squats 95/135
10 Tire Flips
score Total rnds & Reps and calories on bike
Class Times 5:15/8:30/4:00/6:00 & 7:00
4:00 - Open Gym
5:00 - NO Kids/Teens Class
Mod : Overhead Squat
Wod: 3 RFT
400 Run
30 WallBalls 14/20
400 Run
20 Alterning DB Hang Cleans 25/40
Class Times 5:15/8:30/4:00 & 6:00/7:00
NO 4:30am
7:00 - B-Fit/Open
Core Conditioning
EMOM 12
Min 1: :30 Hanging Tuck pulses
Min 2 :30 second hollow rock hold
Min 3: :30 DB push up renegade row
** If hands are tore from 19.5.. a sub movement will be provided for min 1
Bike Conditioning x 4
:30 slow pace
:30 moderate pace
1:00 Sprint pace
1:00 rest
Wod 3 Rnds (12 time.cap)
25 strict presses (55/75)
25 Box Jump Overs (20/24)
Class Times 5:15/8:30/4:00 & 6:00/7:00
4:00 - Open/B-Fit
NO KIDS class this week
19.5
33-27-21-19-5
Thrusters 65/95
CTB Pull ups
Or
Mod: Split Jerk
Wod Partner Wod
12:00 AMRAP
3 Power Cleans 115/165
6 DL
9 Russian KB Swings 53/70
Athlete 1. completes full round Athlete 2 rests
$$ Cash Out$$
500m sled drag
8:30 Class with Coach Stacy
Core: 5 Rnds
15 GHD sit ups
10 shoot thru
5 ab roll outs
:30 hollow rock hold
Wod
21-15-9
Cal Row
DL (135/205)
15-12-9
Cal Bike
Power Cleans (95/135)
12-9-6
Burpee Over Bar
Hang Snatch (75/115)
9-6-3
DU
Sumo DLHP (55/75)
Class Times 5:15 & 8:30
FINAL FNL of 2019 Open @ 7:00!
Mod: 10-1
Bench Press
Sumo DL
Wod: 4:00 x 4 (1:00 rest in between)
30 Air Squats
20 KB Swings 53/70
10 Burpees
Max reps
* DB Push Press 25/40
* DB Lunge 25/40
Class times 4:30/5:15/8:30 & 4:00/6:00
Mod: Back Squats
Wod: 7 RFT
8/10 cal bike
10 WB
8 Devil Press 25/40
100m Sprint or row
**1:00 rest between rnds
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
4:00 - Open Gym/B-Fit
5:00 CF Teens / Kids
Mod: Snatch
Wod 3-2-1
DT
Rope Climb
Cindy
DT = 12 DL (105/155) 9 Hang Cleans 6 S2O
Cindy = 5 pull ups 10 push ups 15 air squats
Class Time 4:30/5:15/8:30/4:00 & 6:00/7:00
Mod - Barbell Complex ~ in 15:00 minutes find a heavy complex of 1 Power Clean + 1 Thruster + 1 Hang Clean + 1 Thruster
Wod -
600 Run
50 DB Snatches 35/50
40 Box Jumps 20/24
30 Thrusters 75/115
20 TTB
10 Pistols
Class Times 5:15/8:30/4:00 & 6:00/7:00
4:00 - Open Gym/B-FIT
5:00 - Kids/Teens Class
19.4 or
Mod: Partner rowing Sprints
Wod:
1 Rnd
20 Push Press 65/95
40 Sit Ups
60 DU
2 RNDS
15 PP 75/115
30 Sit Ups
50 DU
3 RND
10 PP 85/125
20 Sit ups
30 DU
8:30 class with Coach Paige
Skill: Pistols
Wod : Partner Wod - 1 works at a time
9:00 clock
100 DL (105/175)
Max cal on bike in remaining time
Rest 4:00
8:00 clock
100 Shoulder to Overhead (95/135)
Max sit ups in remaining time
Rest 3:00
7:00 clock
100 Box Jump Overs (20/24)
Max DB Lungeters (20/35) in remaining time
Class Times 4:30/5:15/8:30 & 4:00/6:00
8:00pm ~ 19.4 Throwdown
Mod: Front Squats
Wod: 5 RFT
400 Run
10 TTB
5 Clean & Jerks 105/155
Class times 4:30/5:15/8:30 & 4:00/6:00/7:00
4:00 - B-Fit/Open
5:00 - CF Kids/Teens
Mod: 7:00 AMRAP
3-6-9-12-15
DL (155/225)
CTB Pull ups
Endurance: 3:00 x 5 (2:00 rest)
30 KB swings (35/53)
10 Burpee Box Jump Overs
Max calorie row in remaining time
Class Time 4:30/5:15/8:30 & 4:00/6:00/7:00
7:00 - Open / B-Fit
Team 3 Wod
200 run
75 Power Snatch 55/75
75 Thrusters
200 run
60 Power Snatch 65/95
60 Thrusters
200 run
45 Power Snatch 75/115
45 Thrusters
200 run
30 Power Snatch 85/125
30 Thrusters
200 run
Team runs together then splits reps on snatch and thrusters
Class Times 5:15/8:30/4:00 & 6:00/7:00
4:00 - B-Fit/Open Gym
5:00 - Kids/Teens Class
19.3
200ft DB Lunge
50 DB Box step ups
50 strict HSPU
200ft handstand walk
Or
Mod: Bench Press
Wod: 3 RFT
25 DU
15 OHS 65/95
25 DU
15 Burpees
25 DU
15 Hang Squat Cleans 65/95
Open Gym today 1:00-3:00
Saturday morning class at 8:30 with Ciach Shallon. Bring a Friend Day!
Mod: Back Squat
Wod 5:00 AMRAP x 2 (1:00 rest in between)
24 DU
12 DB Snatch
6 pull ups
Rest 2:00
5:00 AMRAP
240 m row
12 WallBalls 14/20
6 Burpee KB DL 35/50
Class Times 5:15 & 8:30
19.3 Friday Night Lights.... Wod begins at 7:00.. Wear your Orange or Milliee shirt... Tonight we are dedcating to Milliee and her fight to beat Leukemia! Penny war is ON! Bring your change and donate to the team you want to win the Open Challenge
Mod: Sumo DL
Wod: 4 RFT
500m row
15 Push Press 75/115
15 Front Squats
5 D-Ball over shoulder
Class Times 4:30/5:15/8:30 & 4:00/6:00
8:00 Live Throwdown between our Ladies Amy, Lindsay, Andrea & Sarah... Stop in or.tune in live to CrossFit Steel Courage Facebook page!
Mod: EMOM 12 - power cleans
Wod :
30 WallBalls 14/20
25 DB Hang Cleans 35/50
20 Push ups
15 DB Box Step overs 35/50
5 Rope Climbs
15 DB Box Step overs
20 Push ups
25 DB Hang Cleans
30 WallBalls