WOD

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FRIDAY March 13, 2015

Buy In

Take 10 Minutes to work on the

lift you struggle the most with

WOD

For Reps

3 Rounds

1 Minute @ each station

Double Unders

Deadlifts 95/63lbs.

Situps

Hang Cleans 95/63lbs.

Back Extensions

Push Press 95/63lbs.

Rest

Cash Out

Roll Troubled Spots

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We are excited to announce the news of baby #4 for our favorite Idaho family.

THURSDAY March 12, 2015

Buy In

Group Warm Up- like a kid on a playground!

Weighted Step Up Review

Take 5 Minutes to warm up lift

WOD

Every 30 Seconds for 6 Minutes

2 Step Ups @ your choice weight 18in.

Followed by….

For Time

12-10-8

Dumbbell Pushups

Kettlebell Swings 1.5/1 Pood

Rest 30 Seconds

12-10-8

Burpees

Sumo Deadlift High Pulls 1.5/1 Pood

Rest 30 Seconds

12-10-8

Handstand Pushups

KB Snatch -each arm 1.5/1 Pood

*Deduct 1 minute from total time

Cash Out

Wall Shoulder and Pigeon Pose Stretching

We are excited to announce the news of baby #4 for our favorite Idaho family.

We are excited to announce the news of baby #4 for our favorite Idaho family.  They are finally getting a boy.  Congratulations and we look forward to meeting this little guy in 4.5 months!

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. First posted 9 June 2008

TUESDAY March 10, 2015

Buy In

400m Run

2 Rounds

20 Box Jumps

20 Air Squats

40 SIngles

20 Mountain Climbers

20 Toy Soldiers

WOD

Take 10 minutes to work on Deadlifts and Box Jump Overs

Followed by….

“Griff”

For Time

800m Run

400m Run Backwards

800m Run

400m Run Backwards

*Compare to November 19, 2013

Cash Out

Roll and Stretch Legs

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. First posted 9 June 2008

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. First posted 9 June 2008

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MONDAY March 9, 2015

Buy In

Gym Length Burpee Broad Jump

20 Hamstring Stretches

20 Squat Jumps

20 Good Mornings 45/33lbs.

200m Row

Squat Clean Review

Take 5 Minutes to warm up Squat Cleans

WOD

Every Minute on the Minute for 8 Minutes

1 Squat Clean + 2 Front Squats @65% of 1 rep max

Followed by….

For Time

4 Rounds

5 Man Makers 35/25lbs.

10 Wall Balls 20/14lbs.

15 DB Hang Split Cleans 35/25lbs.

20 OH Med Ball Lunges 20/14lbs.

25 Situps

*Rxd + complete with GHD Situps

Cash Out

Roll Quads and IT Bands

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Patti OHS

SATURDAY March 7, 2015

Open WOD 15.2

Every 3 minutes for as long as possible complete:

Patti OHS

Prior to Open WOD 15.2, Patti could not overhead squat below parallel. Not a problem any more! Look at that form!

From 0:00-3:00

2 rounds of:

10 overhead squats (95 / 65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95 / 65 lb.)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 / 65 lb.)

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Shirley's handstand over the Serengeti in Africa, she is having a blast and we can't wait to hear all about the adventure!

FRIDAY March 6, 2015

This Saturday we will complete Open WOD 15.2

starting at 9am followed by a pot luck.  Be sure

to bring your favorite snack or dish and come join in the fun!

Buy In

10 Minutes to Warm Up Lift of Choice

WOD

Your Choice Lift

2 Reps Every 20 Seconds for 2 Minutes @60%

Rest 2 Minutes

2 Reps Every 30 Seconds for 2 Minutes @70%

Rest 2 Minutes

2 Reps Every 40 Seconds for 2 Minutes @80%

Followed by…..

As Many Reps as Possible in 3 Minutes

10 Deadlifts 75/53lbs.

10 Box Jumps 18in.

‘Rest 1 Minute

As Many Reps as Possible in 3 MInutes

20 Double Unders

10 D.B. Snatch- 5 each arm 35/25lbs.

5 Pistols

Rest 1 Minute

As Many Reps as Possible in 3 Minutes

3 Burpees

6 Kettlebell Swings 1.5/1 Pood

9 Situps

*Post 1 total score

Cash Out

Roll Troubled Spots

Shirley's handstand over the Serengeti in Africa, she is having a blast and we can't wait to hear all about the adventure!

Shirley’s handstand over the Serengeti in Africa.  She is having a blast and we can’t wait to hear all about the adventure!

THURSDAY March 5, 2015

Buy In

Gym Length Bear Crawl

20 Back Extensions

20 Toy Soldiers

Gym Length Duck Walk

10 Pushups

10 Lunge Torso Twists

Gym Length Spider Man Walk

WOD

For Time (15 Minute CAP)

20 Hang Snatch 105/73lbs.

60 Plank Pushes

60 Second Plank Hold

30 Hang Cleans 105/73lbs.

90 Mountain Climbers

90 Second Plank Hold

Rest 2 Minutes

For Time (10 Minute CAP)

21-15-9

Push Press 105/73lbs.

Air Squats x2

Barbell Pushups

Lateral Jumps x3

*Anytime the barbell touches the floor before each lift is

completed, complete 5 burpees before picking the bar back up

**Post 2 separate times

Cash Out

Stretch Hip Flexor and Shoulders

 

Marcos making his 246# Clean and Jerk during 15.1a look easy!

TUESDAY March 3, 2015

This weeks schedule for Open wod 15.2 will be at the following times: Thursday 7pm, Friday 6:00pm, Saturday 9:00am, and Monday 11:00am.

Buy In

800m Jog

Take 10 Minutes to work on Handstand Walking

WOD

6 Rounds

For Time

1 Turkish Getup- each arm 1.5/1 Pood

2 Ring Dips

3 Step Ups 20/18in. 105/73lbs.

4 Handstand Pushups with 5 second hold at the top of each rep

5 Burpee Clean and Jerks 105/73lbs.

20 Double Unders

200m Sprint

Cash Out

Roll Troubled Spots

Marcos making his 246# Clean and Jerk during 15.1a look easy!

Marcos making his 246# Clean and Jerk during 15.1a look easy!

Throwback to Hai's 1st year of CrossFit, 5 years later the Ngo's are some of our most faithful athletes!

MONDAY March 2, 2015

Reminder today is the last day to complete Open WOD 15.1, you can come at 5:30am or 11:00am.

Buy In

Gym Length Spider Man Pushups

20 Grass Hoppers

20 Back Extensions

5 Pullup Negatives

20 Toe Taps

20 GHD Situps

Push Press Review

WOD

Every Minute on the Minute for 6 Minutes

3 Push Press @ 70% of 1 rep max from the floor

Followed by…..

For Time (18 Minute CAP)

2 Rounds

60 Second Chin Over the Bar Hold

10 Ring Pushups

20 Deadlifts 185/128lbs.

5 Burpee Pullups

10 Hang Power Cleans 185/128lbs.

10 Box Jumps 24in.

5 Jerks 185/128lbs.

Cash Out

Roll Shoulder Girdle and Stretch Shoulders with Bands

Throwback to Hai's 1st year of CrossFit, 5 years later the Ngo's are some of our most faithful athletes!

Throwback to Hai’s 1st year of CrossFit. 5 years later the Ngo’s are some of our most faithful athletes!

Click the link below for details and a demo video on Open WOD 15.1
http://games.crossfit.com/workouts/the-open

FRIDAY February 27, 2015

Open WOD 15.1 schedule is as followed: Today 6pm, Saturday 9:00am, and Monday 5:30am.

Buy In

Take 15 Minutes to work on:

Snatch to 115/73lbs.

Toes to Bar up

Clean and Jerk

WOD

As Many Reps as Possible in 12 Minutes

20 Calorie Row

15 Wall Balls 20/14lbs.

10 Weight Plate Ground to Overhead 35/25lbs.

5 Pushups

Cash Out

Roll Troubled Spots and rest up for the 1st Open WOD!

Click the link below for details and a demo video on Open WOD 15.1 http://games.crossfit.com/workouts/the-open

Click the link below for details and a demo video on Open WOD 15.1
http://games.crossfit.com/workouts/the-open