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Be sure to check out our Facebook page for our October OnRamp offer, 50% off for MOMS!  Time to start taking care of the person that takes care of everything else…YOU!!!

Strength:
A) Snatch with pause 2in off the floor: 5 sets of 2 @ 85%-90%, rest 90 sec
B) Front Rack Step Up: Based off FS Max: 40%/4 (each leg) x 4 sets (box/plates @ parallel leg height), rest as needed

WOD
12 AMRAP
Row 200m
Run 200m

Post time to SugarWOD

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WEAR LONG SOCKS!!!  Going to test out a WOD from HQ, enjoy! Congrats to Ty on finishing in the top half of the Men’s RX division at the Granite Games this weekend!  Way to go my man!

Strength
FS: 50/10, 65/6, 75/6, 85/4

Skill:
10 Minutes: Handstand Practice: Noes and toes hold to walk

WOD: From HQ

Every 2 minutes for as long as possible complete:

From 0:00-2:00
15/12-ft. rope climb, 2 ascents
185/125-lb. front squats, 2 reps

From 2:00-4:00
15/12-ft. rope climb, 2 ascents
185/125-lb. front squats, 4 reps

From 4:00-6:00
15/12-ft. rope climb, 2 ascents
185/125-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.  From RACK if Rx squat but can’t clean.  Otherwise from floor.

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Happy Sunday!  Come get in a WOD with Coach Kristy!

Strength:
A) OHS From Rack (Overhead Anyway possible) Percentage based off jerk max: 60/6, 70/5, 80/4, 85/3, then 4 sets of 90/2, every 90 sec

WOD

“HELEN”
3 Rounds for Time

4oom Run
21 KB Swings 1.5/1
12 Pull Ups

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Free Class at 8:30 tomorrow morning!  Bring a friend or come work out with some awesome people and get a grasp on what CrossFit is, hard to describe and easy to experience.

Barbells for Boobs event set for October 18th at 9:30am at Titletown CrossFit.

Regular Class:
Strength:
A) 3 Position Clean + Jerk: Floor, Hang, Hip: Find Max in complex in 15 min

WOD
5 Rounds for Time

10 Toes to Bar
200m Run

Post time to SugarWOD

 

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Time to “lighten” the load a bit…don’t forget to keep updated on Tyler’s activities over at the Granite Games!  Follow us on Twitter and Facebook for updates.

Strength:
A) 3 Position Snatch: Floor, Hang, Hip (no drops): Find Max in complex in 12 min
B) BS: 50/10, 65/6, 75/6, 85/4; deload week

WOD

For Time:
30 Shoulder to Overhead 135/95
30 Front Squats 115/75
30 Power Cleans 95/65

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No words need to be said.  Let’s honor those we lost.

“9/11 Throwdown”

Row 2001m
11 Box Jumps 36/24
11 Thrusters 125/85
11 Chest to Bar Burpee Pull Ups
11 Power Cleans 175/120
11 Hand Stand Push Ups
11 KB Swings 2/1.5
11 Toes to Bar
11 Deadlifts 175/120
11 Push Jerks 110/75
Row 2001m

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Thank you Mary for all the fun Burpees today!  100 isn’t really THAT bad!  Dates have been set for the Barbells for Boobs event as well as the Old Glory Honor Flight fundraiser.  Check under “Upcoming Events”

Strength:
A) Blocks: Snatch Find 3RM in 12 min
B) GHD Weighted Hip Ext: 4 sets of 8, rest 45 sec

WOD

8 AMRAP
25 Double Unders
8 UB Overhead Squat 135/95

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Upcoming Events

Barbells for Boobs

Barbells for Boobs

Saturday October 18th at 9:30am at Titletown CrossFit. Click the link to donate, all are welcome!

Old Glory Honor Flight Fundraiser

Old Glory Honor Flight Fundraiser