Call Us: (208) 863-4741

WOD

14
Nov

Masters 121114

Warm Up

Mobility

Strength/Skill

Review the thruster
Take 20 min. to work up to a heavy set of 3 front squats. Rest 2 min between sets

WOD:

15 min AMRAP
5 Thrusters w/bar
10 box jump pull ups

13
Nov

Masters Tuesday

Warm up

Mobility

Strength

Take 15-20 min to work up to a heavy set of 2 power cleans.

WOD

Max rds in 3 min/ Repeat 5x/ Rest 1 min. between rounds
3 Hang power cleans 95/63 65/33
6 push ups
9 squats

13
Nov

Tuesday 121113

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Strength
Deadlift
3-3-3-3-3
New set every 3 Minutes
Work up to 90% of 1 rm

Conditioning
5 Rounds for time
5 Hang power cleans 185/115
10 Burpees

12
Nov

Monday 121112

There are many CrossFit Hero workouts to choose from (unfortunately) on CrossFit.com, here is the one we chose for tomorrow.

“Blake”

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

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U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

11
Nov

Kids Sunday

Warm up: hand stand holds (5 seconds)
Bear crawl

Skill: dumb bell press
WOD: 3 rounds: 10 – dumb bell press, 50M – farmers carry, 10 jump over burpees

10
Nov

Masters Saturday

Warm Up

Mobility

WOD:
We are revisiting the Whole Life Challenge Work out.
Please bring your results from 9-15-12 so you may compare your results. Good Luck!

9 minute AMRAP
7 KB swings 24/16kg
7 Burpees
50M shuttle

Stretch

10
Nov

Saturday 121110

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Baby got hook grip!

Whole Life Challenge is 9 minutes from being over!!
Or at least your final measurement and the 9 minute AMRAP. We will be meeting at 10am (9am for the masters I believe) to get final measurements and your final WOD. If that doesn’t work I will make myself available all weekend and early next week. Text or email to setup a time!

THE 11am CLASS WILL BE MOVED BACK TO 11:30am SATURDAY AND THE 12:30pm FREE CLASS WILL STAY AT 12:30.