Turkey Burn-off #2

Tuesday November 21, 2017

(Partner WODs are so much fun!!  If you have friends or family in town this week for Thanksgiving, please feel free to bring them to class with you for a great workout!)

 

WOD:

AMRAP in 15 minutes:

Run 200m

10 Push Press (Heavy weight… this should take you a few sets to complete)

20 Slam Ball Sit-ups

 

Post WOD Bingo:

Complete one square on the Bingo Card

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Turkey Burn-off #1

Monday November 20, 2017

Make sure to check the class schedule for this week’s special holiday hours!

 

WOD:

3 rounds for max reps:

3 minutes to row max calories on the rower

2 minutes max wall balls

1 minute max rope climbs (substitute a pull-up variation if you cannot climb the rope)

Rest 1 minute between rounds

 

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Partner Blast

Saturday November 18, 2017

GET A SQUARE FOR YOUR BINGO CARD AND BRING A FRIEND TO CLASS TODAY!!!

WOD:

With a partner complete:

Partner A:

20 Weighted Step-ups (L+R=2)(Suggested 35,25 in each hand)

10 Toes To Bar

50 Double Unders Together

 

Partner B:

20 Weighted Step-ups

10 Toes To Bar

40 Double Unders Together

 

Partner A:

20 Weighted Step-ups

10 Toes To Bar

30 Double Unders together

 

Partner B:

20 Weighted Step-ups

10 Toes To Bar

20 Double Unders Together

 

Partner A:

20 Weighted Step-ups

10 Toes To Bar

10 Double Unders Together

 

Partner B:

20 Weighted Step-ups

10 Toes To Bar

50 Burpees Together to finish

 

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AMRAP Special

Friday November 17,2017

WOD:

AMRAP in 4 minutes:

10 Wall Balls

10 Push Press (medium-light weight)

Rest 1 minute

then…

AMRAP 4 minutes:

Burpees

Rest 1 minute

then…

AMRAP 4 minutes:

10 Wall Balls

10 Push press (same weight as first round)

 

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Cement Roller

Thursday November 16, 2017

(Sharon with mad concentration while hanging on the pull-up bar.  She was rocking this hang by making sure that her lats were fully engaged the entire time.  Safe shoulders are happy shoulders!)

WOD:

Alternating EMOM x 20 minutes:

Odd Minutes: 

AMRAP of Evil Wheels in 45 seconds (THESE NEED TO BE HIGH QUALITY. Focus on Quality vs. Quantity). Hit the same number every time after your first round.

Even Minutes:

3 Front Squats @ 85% of your 1RM

Then AFTER THE EMOM…

4 x 200m Sprints on Rower

*100% rest between

 

**Score today will be the total number of evil wheels completed on all rounds added up, the weight used for the lift, and the slowest rowing time

 

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Complete package

Wednesday November 15, 2017

DEBBIE

I have been an athlete at Crossfit Julia for 6 years this month (November 2017).. Sticking with a workout routine at one place for that long says great things about CF Julia. The coaches and other athletes, along with Shawn and Julia have created a wonderful community. I have learned so much over the past six years about what I am capable of doing and continue to improve thanks to the coaches and support from the entire CF Julia community. I continue to be amazed at what I am able to: lifting heavy weight, pull-ups, double unders, toes to bar and the list goes on! I consistently attend the 5:30am classes, and we have a great core group that really work well together and support each other, but we would welcome any newcomers to that early morning hour! It is the best way to start out the day. My plan is to be an active member at CF Julia for years to come.

 

Strength:

Spend 10 minutes working up to a new 1RM squat snatch

 

WOD:

10,9,8,7,6,5,4,3,2,1

Power Snatch

Kettlebell swings

Box Jumps

**15 minute cutoff

 

Mid Week Stretch:

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Top Dog

Monday November 13,2017

(You can just tell how rock solid Tracey is in her overhead squat. )

WOD:

3 rounds for time:

15 Thrusters (medium weight + 5#)

50 Double Unders

2/1 Rope Climbs

 

** on the rope climbs, men- try for legless, women-try for 1 or 2 pulls

 

Camp Cardio:

AMRAP 25 minutes:

500m row

400m run

3 minute jump rope-boxer skip style

 

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3 x 4

Saturday November 11, 2017

WOD:

Minutes 0-3:

Run 400m and then AMRAP Pull-ups

Rest 1 minute

 

Minutes 4-7:

Run 400m and then AMRAP Alternating Dumbbell Snatch (L+R=2)(you must alternate hands each rep)

Rest 1 minute

 

Minutes 8-11:

Run 400m and then AMRAP Pull-ups

Rest 1 minute

 

Minutes 12-15:

Run 400m and then AMRAP Alternating DB Snatch

 

**You have 2 scores today.  Pull-ups and DB Snatch.  Run fast to rack up those reps.  Your DB’s should be on the heavier side.

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Backside Blaster

Friday November 10, 2017

(Kari)

 

WOD:

AMRAP in 7 minutes:

Burpee Box Jump Overs

**At the top of each minute compete 7 Deadlifts (medium weight)

**We will start the workout with deadlifts.  Your score is the total number of BBJO completed over the 7 minutes.

 

POST WOD:

Spend the remaining time in class working on your November goals.  YOU ARE NOT ALLOWED TO DO NOTHING!

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