April 25

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May 17-18 CrossFit 2.2 Oly/PL Meet, this will be a great time and a good experience for everyone check out our FB Page and sign up in Zen

RX:  Snatch 2×1@90% 4×1 @ 100%. Then, 21-15-9  Front Squat (60/85) and Burpee Over Box Jumps(20/24).

Gold: Snatch 6×2 @ 90% 3RM. Then, 21-15-9 Front Squat (50/70) and Burpee Over Box Jumps (20/24).

Silver: Overhead Squat 6×5. Then, 21-15-9 Front Squat (Bar) and Burpee Over Box Jumps (20).

Endurance: 300 Air Squats For time.

Post WOD : 3X10 AB Wheel

April 23

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May 17-18 CrossFit 2.2 Oly/PL Meet, this will be a great time and a good experience for everyone check out our FB Page and sign up in Zen

RX:   Deadlift 2×1@90% 4×1 @ 100%. Super set with 5 yd Handstand WalksAs Many Reps As Possible in 20 min. 3 Muscle ups (alt. round between Ring Muscle Ups and Bar Muscle Ups,), 6 Alt.Overhead Pistols,Deficit Handstand Push Ups.

Gold:  Deadlift 6×3 @ 90% 3RM. Super set with 5 yd  Handstand Walks. As Many Reps As Possible in 20 min. 3 Muscle up Progressions (alt. round between Ring Muscle Up Progressions and  Bar Muscle Up Progressions), 6 Alt. Pistols, 9 Handstand Push Ups.

Silver: Deadlift 6×10. Super set with 1 Wall WalkAs Many Reps As Possible in 20 min. 3 Strict Pull Ups, 6 Air Squats, 9 Push Ups.

Endurance: 1.5mile run

Post WOD : 3 X 8 Hanging Wipers 

April 22

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May 17-18 CrossFit 2.2 Oly/PL Meet, this will be a great time and a good experience for everyone check out our FB Page and sign up in Zen

RX:  Back Squat 2×1@90% 4×1 @ 100%. Superset with 5 Weighted Diamond Push Ups. Then, Karen 150Wall Balls for time. Refer to 10/21/14

Gold:  Back Squat 6×3 @ 90%3RM. Superset with 5 Weighted Diamond Push ups. Then, Karen 150 Wall Balls for time. Refer to 10/21/14

Silver: Back Squat 6×10. Superset with 5 Diamond Push ups. Then, Karen 75 Wall Balls for time. Refer to 10/21/14

Endurance: 3x1000m Row (1:1) 

Post wod : 3 x 20 sec ttb holds

April 21

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RX:    2×1 Clean and Jerk @90% 4×1 @ 100%. Superset with 3 max effort Weighted Pull ups. Then, for time run 1 mile, 10 Hang Power Clean and Jerks (65/100), Run 800, 10 Hang Power Clean and Jerks, Run 400, 10 Hang Power Clean and Jerks. 20min cap.

Gold:   6×3 C&J @ 90%. Superset with 3 max effort Weighted Pull Ups. Then, for time run 1 mile, 10 Hang Power Clean and Jerks (50/70), Run 800, 10 Hang Power Clean and Jerks, Run 400, 10 Hang Power Clean and Jerks. 20min cap.

Silver: 5×10 Med Ball Clean Superset with 3 Pull Ups. Then, for time run 800m, 10 Hang Power Clean and Jerks (bar), Run 400, 10 Hang Power Clean and Jerks, Run 200, 10 Hang Power Clean and Jerks. 20min cap.

Endurance: 50 Weighted Lunges and Pro- Agility x6

Post WOD : 3 X 5 Skin the Cats

April 19

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This Saturday right after the 0915 Class we will have our CrossFit 2.2 Easter Egg hunt click here for the FB Page and sign up and tell us how many kids are coming. All are welcome, members and non members. Starting at 11am

Rx : “Team Tillman”. 7 rounds of 7 Deadlifts (100/143), 200m Sprint, 14 Pull ups. This will be teams of 3. Athlete 1 will begin at go each athelet can begin as soon as the athlete in front of them is complete. Each athlete must take a 1min rest period following pullups. all athetes mut do 7 rounds. 

Gold : “Team Tillman”. 7 rounds of 7 Deadlifts (65/100), 200m Sprint, 14 Pull ups. This will be teams of 3. Athlete 1 will begin at go each athelet can begin as soon as the athlete in front of them is complete. Each athlete must take a 1min rest period following pullups. all athetes mut do 7 rounds.

Silver : “Team Tillman”. 7 rounds of 7 Deadlifts (35/50), 200m Sprint, 14 Jumping Pull ups. This will be teams of 3. Athlete 1 will begin at go each athelet can begin as soon as the athlete in front of them is complete. Each athlete must take a 1min rest period following pullups. all athetes mut do 7 rounds.

Post WOD : 3 X 20 SEC L-sit

April 18

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This Saturday right after the 0915 Class we will have our CrossFit 2.2 Easter Egg hunt click here for the FB Page and sign up and tell us how many kids are coming. All are welcome, members and non members

May 17-18 CrossFit 2.2 Oly/PL Meet, this will be a great time and a good experience for everyone check out our FB Page and sign up in Zen

RX: Max Front Squat 15min. Then 30 min AMRAP of 10 Air Squats, 10 Push Press (db 35/45), 10Weighted Situps, 10 Back Extensions.

Gold: 3RM Front Squat 15min. Then 30 min AMRAP of 10 Air Squats, 10 Push Press (db 25/30), 10 Weighted Situps, 10 Back Extensions.

Silver: 5×5 Front Squats. Then 30 min AMRAP of 10 Air Squats, 10 Push Press (db), 10 Butterfly Situps, 10 Back Extensions.

Endurance: 2mile run

Post WOD : 3 X 50 Banded RDL

April 17

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This Saturday right after the 0915 Class we will have our CrossFit 2.2 Easter Egg hunt click here for the FB Page and sign up and tell us how many kids are coming. All are welcome, members and non members

May 17-18 CrossFit 2.2 Oly/PL Meet, this will be a great time and a good experience for everyone check out our FB Page and sign up in Zen

Open Gym 5-630

Beginners Class 530-630pm

I will be in there doing some mobility and other work around 430pm if anyone would like to join me.

April 16

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This Saturday right after the 0915 Class we will have our CrossFit 2.2 Easter Egg hunt click here for the FB Page and sign up and tell us how many kids are coming. All are welcome, members and non members

May 17-18 CrossFit 2.2 Oly/PL Meet, this will be a great time and a good experience for everyone check out our FB Page and sign up in Zen

RX: 3×1 Clean and Jerk @ 90-95% and 3×1 @ 100%. Then, 3 rounds for time of 30 Toes To Bar, 20 Sumo Deadlift High Pull, (KB 55/70), 10 Strict Handstand Push Ups. Time Cap 12min cap

Gold: 6×3 Clean and Jerks @ 90% 3RM. Then, 3 rounds for time of 30 Toes To Bar, 20 Sumo Deadlift High Pull (KB 55/70), 10 Handstand Push Ups. Time Cap 12min cap

Silver: 6×10 Med Ball Cleans Cleans. Then, 3 rounds for time of 30 Knees to Elbows, 20 Sumo Deadlift High Pull (KB 35/55), 10 Strict Push Ups. Time Cap 12min cap

Endurance: 50 Barbell Thrusters

Post WOD : 5 X 10 GHD Situps

April 15

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This Saturday right after the 0915 Class we will have our CrossFit 2.2 Easter Egg hunt click here for the FB Page and sign up and tell us how many kids are coming. All are welcome, members and non members

May 17-18 CrossFit 2.2 Oly/PL Meet, this will be a great time and a good experience for everyone check out our FB Page and sign up in Zen

RX: 3×1 Snatch @ 90-95% and 3×1 @ 100%. Then, for time complete 50 Back Squat (65/100) then, 3 rounds of 1 Rope Climb (19′) and 5yd Handstand Walks then, 50 Kettlebell Swings (55/70). Time Cap 10min.

Gold: 6×3 Snatch @ 90% 3RM. Then, for time complete 50 Back Squats (50/70) then, 3 rounds of 1 Rope Climb (15′) and 2 Wall Walks then, 50 Kettlebell Swings (35/55). Time Cap 10min.

Silver:  6×5 Overhead Squats. Then, for time complete 50 Back Squats (Bar) then, 3 rounds of 3 Strict Pullups and 2 Wall Walks then, 50 Kettlebell Swings (25/35). Time Cap 10min.

Endurance:  5x20yd bounds and 2x200m backwards run.

Post WOD : 3X8 Hanging Wipers