Category: WOD
November 30, 2019

Team Chipper: Team Relays, Kettlebell Swings, Deadlifts, and Burpee Box Jumps

Team Chipper: Team Relays, Kettlebell Swings, Deadlifts, and Burpee Box Jumps

As a team of 2 for time:
Team Relay 200m
100 Kettlebell Swings (53#/35#)
Team Relay 200m
100 Deadlifts (185#/135#)
Team Relay 200m
100 Burpee Box Jumps
Team Relay 200m
* Relay: Team member 1 will run 200m then tag their team member 2 to run 200m when they return. Split reps with one working/one rests.

BTWB

Photo by @robcwilson

Know anyone looking to start CrossFit?  This Cyber Monday we will be selling our OnRamp package for 30% off ($129.50 plus tax vs. $185 plus tax)  Good between Dec. 1, 2019 through Feb. 29, 2020! You have three months starting with Dec. to decide when to start (Non-refundable). If you know someone who is on the fence let them know as we will only run this thru Monday 12/2 (now thru tomorrow). To purchase click the link above, select “Cyber Monday 30% Off Special” under Contracts/Packages.

Results

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November 26, 2019

Weighted Strict Pull-up 3-3-3-3-3 & Beast 12

Weighted Strict Pull-up 3-3-3-3-3

Weighted Strict Pull-up 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Beast 12

For time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps (20″ both M/W)
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings (70#/53#)
30 AbMat Sit-ups
20 Dumbbell Hang Squat Cleans (35#/25#)
25 Barbell Good Morning (45#/33#)
30 Wall Balls (20#/14#)
3 Rope Climbs (15 ft.)

BTWB

Photo by @robcwilson

SCHEDULE ALERT:

Thanksgiving week hours for this week are as follows:

  • Mon-Wed: Regular schedule
  • Thursday: Closed
  • Friday: 9:30am only (Team WOD)
  • Saturday: 9:30am only (Team WOD)

Have a Happy and safe Thanksgiving!

The Ultimate CrossFit Black Friday Cyber Monday Shopping Guide

Our membership rates are increasing slightly as of Jan. 1, 2020. See here for more info.

Results

Results cont

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November 25, 2019

Hang Power Clean & Jerk 1-1-1-1-1 & AMRAP 20 mins: Row Calories, DB Power Cleans, Air Squats and DB Shoulder-to-Overheads

Hang Power Clean & Jerk 1-1-1-1-1

Hang Power Clean & Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats

BTWB

AMRAP 20 mins: Row Calories, DB Power Cleans, Air Squats and DB Shoulder-to-Overheads

Complete as many rounds as possible in 20 mins of:
20/15 Row Calories
10 Dumbbell Power Cleans (50#/35#)
25 Air Squats
10 Dumbbell Shoulder-to-Overheads (50#/35#)

BTWB

Photo by @robcwilson

SCHEDULE ALERT:

Thanksgiving week hours for this week are as follows:

  • Mon-Wed: Regular schedule
  • Thursday: Closed
  • Friday: 9:30am only
  • Saturday: 9:30am only

Feeding the Frasers: Instagram’s Best Destination for CrossFit Foodies

The Hang Clean

Results

Results cont

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November 23, 2019

Advanced RX: E2MOM for 10 mins: Back Squat & 12-9-6-9-12: Back Squats, Lateral Burpees Over Bars and Bench Press & Checkout: Alt EMOM 12 mins: Assault Bike Calories and Handstand Walks

Advanced RX Class:

E2MOM for 10 mins: Back Squat

5 Back Squats, pick load

Every 2 mins for 10 mins.

BTWB

12-9-6-9-12: Back Squats, Lateral Burpees Over Bars and Bench Press

12-9-6-9-12 reps, for time of:
Back Squat (135#/95# – from floor)
Lateral Burpees Over Bar
Bench Press (155#/95#)

BTWB

Checkout: Alt EMOM 12 mins: Assault Bike Calories and Handstand Walks

Every 1 min for 12 mins, alternating between:
10 Assault Bike Calories
Handstand Walk, 10 ft

BTWB

Photo by @robcwilson

The first Sanctional wraps tomorrow and the race is tight for who is going to earn the invite.

The Final Hunt for the First Sanctionals Invite

Athletes Struggle in Unbroken Rope Climb Debut

Results

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Team WOD: Chipper: Partner Runs, Back Squats, Lateral Burpees, and Pull-ups

Team WOD: Chipper: Partner Runs, Back Squats, Lateral Burpees, and Pull-ups

For time:
Partner Run 400m
60 Back Squats (115#/75#)
40 Lateral Burpee Over Barbells
20 Pull-ups
40 Back Squats (135#/95#)
30 Lateral Burpee Over Barbells
20 Pull-ups
20 Back Squats (155#/105#)
20 Lateral Burpee Over Barbells
20 Pull-ups
Partner Run 400m
* As a team of 2 complete for time. One works, one rests.

BTWB

Photo by @robcwilson

The Final Hunt for the First Sanctionals Invite

Athletes Struggle in Unbroken Rope Climb Debut

Coming Jan. 1, 2020 we are announcing a membership rate adjustment of approximately 3-4% to keep up with rising operating costs.  This is only our second dues adjustment in over 10 years of running our gym!  During that time our costs for everything from all utilities, mortgage, COA fees, website and MindBody costs, CC processing fees, water service rental, retail product costs, and most importantly all taxes (property, B&O, DOR and federal) have all risen dramatically. This is no different to what all of us incur every year. We have deliberately tried to avoid passing on these costs to our members for several years now but can no longer sustain this annual impact without an increase.  Dues will adjust by $4 more per month as of January 1st billing periods for individual memberships and by $8 for couples memberships. Thanks for your understanding!

Results

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November 22, 2019

Squat Clean 1-1-1 & Med Ball Annie

Squat Clean 1-1-1

Squat Clean 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Med Ball Annie

For time:
50 Double Unders
50 AbMat Sit-ups
25 Medicine Ball Cleans (20#/14#)
40 Double Unders
40 AbMat Sit-ups
20 Medicine Ball Cleans
30 Double Unders
30 AbMat Sit-ups
15 Medicine Ball Cleans
20 Double Unders
20 AbMat Sit-ups
10 Medicine Ball Cleans
10 Double Unders
10 AbMat Sit-ups
5 Medicine Ball Cleans

BTWB

Photo by @robcwilson

Things Are About to Get Filthy in Ireland

Coming Jan. 1, 2020 we are announcing a membership rate adjustment of approximately 3-4% to keep up with rising operating costs.  This is only our second dues adjustment in over 10 years of running our gym!  During that time our costs for everything from all utilities, mortgage, COA fees, website and MindBody costs, CC processing fees, water service rental, retail product costs, and most importantly all taxes (property, B&O, DOR and federal) have all risen dramatically. This is no different to what all of us incur every year. We have deliberately tried to avoid passing on these costs to our members for several years now but can no longer sustain this annual impact without an increase.  Dues will adjust by $4 more per month as of January 1st billing periods for individual memberships and by $8 for couples memberships. Thanks for your understanding!

Results 

Results cont

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November 21, 2019

Lifting: Push Press and Bent Over Barbell Row & 10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Chest-to-bar Pull-ups and Run

Lifting: Push Press and Bent Over Barbell Row

Push Press 2-2-2-2-2, using heaviest weight per set
Bent Over Barbell Row 5-5-5-5-5, using heaviest weight per set

BTWB

10-9-8-7-6-5-4-3-2-1: Handstand Push-ups, Chest-to-bar Pull-ups and Run

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Handstand Push-up
Chest-to-bar Pull-up
Run 200m

BTWB

Photo by @robcwilson

Results 

Results cont

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