WOD

January 17 , 2020

Build to a heavy snatch – 7 min

practice 3 rep touch and go snatch – 5 min

Isabel

30 snatches for time 135 / 95

January 16 , 2020

A. 20 rep back squat

B. 10 rounds or 10 min whatever happens first

40 dubs

1 legless rope climb

WOD January 15 , 2020

24 min EMOM

Min 1 : 15 / 12 calorie row

Min 2 : 10 toes to bar

Min 3 : 10 cal bike

Min 4 : 6 Burpee box jump over 30 / 24

WOD January 14 , 2020

10 – 8 – 6 – 4 – 4 – 6 – 8 – 10 Push Jerk on the 2 – 3 min

Add load as reps decrease , then go down in weight as reps increase.

Cash out

100m Run

10 m handstand walk

250 m run

20 m hand stand walk

400m run

30 m hand stand walk

250m run

20 m handstand walk

100m run

10 m hand stand walk

Fitness Challenge starts January 21st

WOD 1 . 10 . 20

A. Build to a heavy Clean and Jerk – 12 min

(Power clean and Push jerk )

B. 30 cleans and jerks for time 135 / 95

Kids CrossFit thursday 3:30 – ages 8 – 12

Friday 3:30 13 – 16

Fitness challenge starts January 21

A. 20 rep back squat – increase by 5 – 10 lbs from last week

B. AMRAP 9

10 KBS 53 / 35

10 Box Jumps 24 / 20

KIDS CrossFit Wednesday , Friday 13 – 16 , 3:30 pm

THursday 8 – 12 , 3:30 pm

WODS 1 . 8 . 20

5 Rounds for time

50 Dubs

16 / 14 calorie row

run 250m

12 / 10 calorie bike

( start at any station and go in any order )

Kids Class tuesday 8 – 12

Wednesday ages 13 – 16

Fitness challenge starts January 21

WOD 1 . 7 . 19

Army 1stLt. James “Bob” Robert Kalsu,25, Oklahoma City, OK; was a starting guard for the NFL’s Buffalo Bills in 1968.  He played the entire season and was the Bill’s team rookie of the year.  Despite a promising career in the NFL, he entered the US Army to satisfy his ROTC obligation.  He entered the Army as 2nd Lt. and arrived in South Vietnam in November 1969 as part of the 101st Airborne Division.  He was killed in action on July 21, 1970, when his unit came under enemy mortar fire at FSB Ripcord near the A Shau Valley. 

When he had left for Vietnam, Kalsu had to say goodbye to his wife, Jan, and his daughter, Jill. On July 23, 1970, two days after his death, Jan Kalsu gave birth to his son, James Robert Kalsu Jr. Kalsu’s wife was informed that he had died only hours after giving birth.

Kalsu and former Cleveland Brown Don Steinbrunner were the only professional football players to be killed in action during the Vietnam War.

This workout was originally developed and posted by CrossFit Football.

Kalsu

Accumulate 100 Thrusters 115 / 75

EMOM including 0:00 do 5 burpees

( Original RX for this is 135 / 95 … if you dare. )

KIDS Class Starts this week

Monday 330 ages 13 – 16

tuesday ages 8 – 12

WOD 1 . 6 . 19

ALSO fitness challenge starts January 21

AMRAP 20

5 Strict pull ups , ( scale with band , ring row , worlds smallest kip )

10 Deadlift 155 / 105

15 situps

• Every 3 rounds run 250m

January 3, 2020

5 Rounds

400m run

30 wall balls

30 box jumps