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2015 April'S ARCHIVE

  • Thursday 4/30/15

    By KB Vines | In WODS | on April 30, 2015

    Teams of 2: 1a) 6 minute amrap: 15 wall balls rx weight 20/14 scaled weight 18/14 beginner weight 16/10 max effort pull-ups Partner A will start with wall balls while Partner B starts with max effort pull-ups. When partner A completes 15 wall-balls, both will switch stations. Partner B goes to wall balls and partner […]

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  • Wednesday 4/29

    By KB Vines | In WODS | on April 29, 2015

    A) Bench press: take 90% of your 1rm Warm-up: 1×8@50% 1×6@60% Working: 1×5@75% 1×3@85% 1xmax effort@95% B) Benchmark: 2 mile run or 2k row

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  • Tuesday 4/28/15

    By KB Vines | In WODS | on April 28, 2015

    A) 20 wall walks for form B) Max rounds in 2 minutes of: 3 power snatches rx weight 135/95 scaled weight 115/75 beginner weight 65/35 6 burpees over the bar 12 double unders rest 1 minute between each round, repeat for 5 cycles

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  • Monday 4/27

    By KB Vines | In WODS | on April 27, 2015

    Don’t forget this Saturday is our benefit/grand opening day! A) HBBS: take 90% of your 1rm Warm-up: 1×8@50% 1×6@60% Working: 1×5@75% 1×3@85% 1xmax effort@95% B) 5 rounds: 30 seconds of jumping back squats rx weight 95/65 scaled weight 75/55 beginner weight 45/25 30 seconds rest 30 seconds hollow hold, if athlete can not maintain hollow […]

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  • Friday 4/24/15

    By KB Vines | In WODS | on April 24, 2015

    4/24/15 A) deadlift: take 90% of your 1rm warm up: 1×8@45%, 1×6@60% working: 1×3@80%, 1×3@85%, 1xmax effort @90% B) 20 minute amrap: 20 air squats 15 kbs 1.5/1 pood 10 knees to elbows

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  • Thursday 4/23/15

    By KB Vines | In WODS | on April 23, 2015

    partner wod ( teams of 2) For time: 50 alternating power cleans 135/95 100 double unders or 300 singles 30 alternating snatches115/75 100m partner carry 50 hand stand push ups 100 double unders or 300 singles 20 man makers 45/25 100 m partner carry One bar between both of you. Power cleans and snatches have […]

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  • Wednesday 4/22/15

    By KB Vines | In WODS | on April 22, 2015

    A) bench press : take 90% of your 1rm warm up: 1×8@45%, 1×6@60% working: 1×3@80%, 1×3@85%, 1xmax effort @90% B) “Brenton” Five rounds of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps.

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  • Tuesday 4/21/15

    By KB Vines | In WODS | on April 21, 2015

    6 rounds for time: 200m med ball run 20/14 20 med ball push ups 6 bar muscle ups

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  • Monday 4/20/15

    By KB Vines | In WODS | on April 20, 2015

    A) starting your second week of wendler! Still going off 90% of your 1rm High bar back squat: warmup: 1×8@45% 1×6@60% Working: 1×3@80% 1×3@85% 1x max effort@90% B) 42-30-18-9 Front squats 95/65 Burpees 20 minute cutoff

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  • On Saturday May 2nd Crossfit 171 will be having their Grand Opening! To truly make it memorable we will be hosting a Benefit WOD for two very young and special children.  Both of which have touched many of our lives here in our Crossfit 171 family. Emily Judice (age 3) has an inoperable brain tumor […]

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