Class Times : 5:15/8:30/4:00/6:00/7:00
4:00 - Open Gym
5:00 - Kids Class
Mod: Snatch Complex
Wod:
”Luke” for “Lift up Autism”
5:00 AMRAP
4 Power Cleans 105/155
24 DU
10 Pull ups
Directly into
2 Rnds
600 run
25 Push ups
400 Run
25 Sit ups
4/20/19
Class Time 7:00am & 8:30
Every Easter season, many CrossFit boxes and/or churches around the world host what is called the Jesus WOD.
The Jesus WOD is done as a means of aligning Christian beliefs physically, mentally, and spiritually. It is not intended to grandstand an athlete’s ability… it is not designed to “measure-up” to what Jesus encountered in His crucifixion… it is not a typical CrossFit workout… and it IS NOT REQUIRED.
The Jesus Wod -
14 rounds for time of:
10 deadlifts (95/65)
10 squat cleans (95/65)
10 push-press (95/65)
50 ft of walking lunges with barbell on back + walk back to starting point
RX Athletes may only “de-load” the barbell from their control during rounds 3, 7, and 9. As these three rounds are completed, the athlete must place the barbell on the ground, pick-up a kettlebell (53/35), and complete 7 Turkish get-ups (for a total of 21 TGUs across the three rounds).
The workout represents the 14 Stations of the Cross and the three time Jesus fell to the ground.
1. Jesus is condemned to death
2. Jesus carries his cross
3. Jesus falls the first time
4. Jesus meets his mother
5. Simon of Cyrene helps Jesus carry the cross
6. Veronica wipes the face of Jesus
7. Jesus falls the second time
8. Jesus meets the women of Jerusalem
9. Jesus falls the third time
10. Jesus is stripped of his garments
11. Crucifixion: Jesus is nailed to the cross
12. Jesus dies on the cross
13.Jesus is taken down from the cross
14. Jesus is laid in the tomb
Please note this Wod has been described as extremely taxing and should not be underestimated - more intense mentally and physically then most CF wods. Athletes should scale to there ability as well as consider partnering to share the burden.
Levels look like this:
M - partner 15# Bar, 8# Turkish get up
LV 1- partner 25#, 10/15# Turkish Get up
LV 2 - partner 35/55, 15/25# Turkish Get up
LV 3 - partner 45/75, 20/35 Turkish Get Up
LV 4 - solo 55/85, 30/45 Turkish Get up
4+ - as prescribed
This Wod will be one to remember and to pay our tribute. I would
Recommend making sure you are well rested,
hydrating and eating well to sustain a Wod that will tax our endurance.
If you have any questions please see one of
Our coaches.
4/19/19
Class times 5:15/8:30 & 6:00
Mod - Bench Press & Back Squats (Team 3)
Wod 12:00 AMRAP
20 Cal.Row
20 Wallballs 14/20
20 DB Snatch 35/50
4/18/19
Class Times 4:30/5:15/8:30 & 4:00/6:00
Skill: Handstand Walk
Mod: Split Jerk
Wod:
1 Rope Climb
10 Burpee Box Jump 20/24
2 Rope Climb
10 Burpee Box Jump
3 Rope Climb
10 Burpee Box Jump
Directly Into
3 RNDS
10 Push Jerks 95/135
50 DU
4/17/19
Class times 4:30/5:15/8:30 & 4:00/6:00/7:00
4:00 - Open Gym
5:00 - Kids/Teens Class
Mod: 4 sets
8 Bulgarian Split Squat (ea leg)
8 - 1 arm DB Strict Press (Ea. Arm)
Wod: 17:00 AMRAP
200 run
3 Pull ups
3 Front Squats (95/135)
3 KB Swings (53/70)
200 run
6 pull ups
6 f. Squats
6 KB swings
Continue increasing by 3 until time runs out
4/16/19
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
7:00 - Open Gym
Mod: "Big Bang" 50 Power Cleans 155/225
(8:00 time cap)
Endurance: 4:00x 3 (4:00 rest Between)
25/20 Cal Rower
16/12 Cal Bike
Max Sprints in remaining time
$$cash out 4th rnd $$
4/15/19
Class Times 5:15/8:30 & 4:00/6:00/7:00
4:00 - Open Gym
5:00 - Kids Class
Mod: DeadLift
Wod 21-15-9
Hang DB squat clean thrusters 35/50
TTB
KB DeadLifts 35/50
Burpees to plate
Gymnastic Accessory Wk - 3 sets
5 ring dips (:02 hold in bottom)
5 candlestick
5 negative pull ups (:03 down)
5 peg board pulls or pegboard
:20 ghd hold or 1:00 Plank
4/13/19
8:30 Class with Coach Emily
Mod: EMOM 12 - Squat Snatch
Wod
50-40-30-20-10 - Air Squats
25-20-15-10-5 Push ups
10-8-6-4-2 Power Clean 125/185
4/12/19
Class Time 5:15/8:30 & 6:00
Mod: Partner Barbell Cycling
9:00 clock complete complex and increase 1 rep each time Power Clean + Front Rack Lunge + Push Press
1,1,2,2,3,3,4,4,5,5 etc...
Wod: 15 AMRAP
7 Devil Press (25/40)
30 DU
10 CTB Pull ups
30 DU
7 DB Box Step Overs (25/40)
4/11/19
Class Times 4:30/5:15/8:30 & 4:00/6:00
Mod: Overhead Squat
Wod: 3 RFT
15 Power Snatch 65/95
15 Thrusters
1000m row
4/10/19
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
Mod: Press Complex
Wod: 5 Rnds
1:00 Max Burpee Box Jump Overs 20/24
1:00 Max DB Snatch 35/50
1:00 Max Cal Bike
1:00 Rest
Score max reps
Accessory Work
21-18-15-12 GHD Sit ups
7 Strict TTB & :30 KB front rack hold in between sets
4/9/19
Class time 4:30/5:15/8:30 & 4:00/6:00/7:00
7:00 - Open Gym
Skill: HSPU Progressions
If profecicient
2 Rnds
2:00 max strict hspu (rest 2:00)
2 Rnds
1:00 max kipping hspu (rest1:00)
Mod ~Back Squats
WOD: 8:00 minutes
Begin each minute with 7 DL (155/205) in remaining time max WallBalls (14/20)
** Score total WallBalls
4/9/19
Class Times 5:15/8:30/4:00/6:00 & 7:00
4:00 - Open Gym/B-Fit
5:00 - Kids/Teens CF Class
Partner Wod ~
400 Run
100 Hang Cleans 95/135
400 Run
80 S2O
400 Run
60 TTB
400Run
40 Clusters
400 Run
20 Tire Flips
$$ Cash Out $$ - 400 Run
Both Partners Run together Split Reps
4/6/19
8:30 Class - Bring A Friend Day
Mod: Bench Press
Wod: Every 4:00 x 4 rest 2:00 in between
200 Sprint
12 DL (155/205)
10 Pull ups
Max Burpees Over Bar in remaining time
4/5/19
Class Times 5:15/8:30 & 6:00
Mod: EMOM 12 - Power Cleans
Wod 10 RFT
1 rope climb
6 DB Snatch (45/55)
8/10 cal bike
4/4/19
Class Times 4:30/5:15/8:30/4:00 & 6:00
Mod: Snatch Complex
Wod 7:00 AMRAP
3-6-9-12-15-18 etc (75/115)
8/10 cal row in between
Rest 3:00
7:00 AMRAP
3-6-9-12-15-18 etc
Sumo DLHP (55/75)
Box Jump Overs
4/3/19
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
4:00 - Open Gym
5:00 - Kids/Teens CF
Mod: Push Press
Wod:
4 RFT
400 run
3 Macho Man 95/135
Macho Man = 3 Cleans + 3 Front Squats + 3 Jerks
4/2/19
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
7:00 - Open Gym
Skill: Pull-up/Muscle Ups
Wod
50/40 Cal Row
100 DU
40 Burpees
80 DU
30 TTB
60 DU
20 HSPU
40 DU
10 Ring Dips or 5 MU
20 DU
Accessory Work
2 Rnds
25 GHD Sit ups
200m farmer carry 26/35
4/2/19
Class Time 5:15/8:30/4:00/6:00/7:00
4:00 - Open/B-Fit
5:00 - KIDS/Teens class
Mod: DeadLift
Wod: Every minute until failure or 20:00
6 DL + 3 Lungesters (55/75)
Lungster = right lunge + left lung + thruster
3/30/19
8:30 class with Coach Paige!
Mod: Back. squats
Wod:
5:00
Buy in 50 Wallballs
Then Amrap
9 Clean & Jerks 85/125
6 Burpee Box Jump Overs
5:00 rest
5:00
Buy in 40 WB
6 C & J 105/155
6 BBJO
Rest 5:00
5:00 AMRAP
Buy in 30 WB
3 C&J 135/185
6 BBJO