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2015 May'S ARCHIVE

  • Thursday 5/28/15

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

    A) HBBS: 90% of your 1rm +10lbs warmup: 1×8@45% 1@6@55% working: 1×5@75% 1×3@85% 1xmax effort@95% B) Teams of 2(one partner working at a time) split the double unders in any manner 100 double unders 40 partner wall balls 20/14 rx 18/12 scaled 16/10 beginner 75 double unders 400m run(together) 30 partner wall balls 50 double […]

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  • Wednesday 5/27/15

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

    A) bench press take 90% of your 1rm+ 5lbs Warmup: 1×8@45% 1×6@55% Working: 1×5@75% 1×3@85% 1xmax effort @95% B) complete the following exercises tabata style(8 rounds of 20 seconds of work/10 seconds rest) Hand stand push-ups Sit-ups Kbs 55/35 rx 45/25 scaled 35/15 beginner Toes to bar or knee ups Score is total number of […]

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  • Tuesday 5/26/15

    By KB Vines | In WODS | on May 26, 2015

    A) 15 minutes to find a 1rm snatch B) 21-15-9 Power snatch 115/85 rx 95/65 scaled 65/35 beginner Bar facing burpees

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  • Monday 5/25/15

    By KB Vines | In WODS | on May 25, 2015

    9am and 5:30 classes only tomorrow!

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  • Friday 5/21/15

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

    A) deadlift: 90% of your 1rep max + 10 lbs warm-up: 1×8@45% 1×6 @55% working: 1×3@70% 1×3@80% 1xmax effort at 90% B) “mini version of king kong” 12 minute AMRAP: 1 deadlift (use your training max from part A) 2 bar muscle ups 3 hand stand push ups 4 pistols

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  • Thursday 5/21/15

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

    Partner chipper: teams of 2 50 tire flips 50 ghd sit-ups rx’d , scaled beginner will perform regular situps 50 chest to bar pull ups rx’d scaled/beginner chest over bar 50 kbs 70/55 rx’d 55/35 scaled 35/15 beginner 50 box jumps 30/24 rx’d 24/20 scaled 20/12 beginner 50 hand release push-ups 50 hang power cleans […]

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  • Wednesday 5/20/15

    By KB Vines | In WODS | on May 19, 2015

    A) Bench-press: 90% of your 1rep max + 5lbs warm-up: 1×8@45% 1×6 @55% working: 1×3@70% 1×3@80% 1xmax effort at 90% B) ***BENCHMARK*** “Karen” 150 Wall balls for time rx’d 20/14 scaled 18/12 beginner 14/8

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  • Tuesday 5/19/15

    By KB Vines | In WODS | on May 19, 2015

    7 Rounds, Every 3 minutes complete: 400 Meter Run 12 Toes to Bar or knee ups **note** if you are unable to maintain this pace, switch to 200m runs.

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  • On Saturday May 23rd we are honored to have Art Major, Sarah Blanchard host a painting party at CrossFit 171. Don’t worry if you don’t have an artistic background. Sarah is a lively instructor who helps individuals create works of art.  She will teach you each step to recreate a painting in a fun class […]

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  • Monday 5/18/15

    By KB Vines | In WODS | on May 18, 2015

    A) HBBS: 90% of your 1rep max + 10 lbs warm-up: 1×8@45% 1×6 @55% working: 1×3@70% 1×3@80% 1xmax effort at 90% B) EMOM for 12 minutes: 3 snatches(full) 135/95 rx’d Scaled 95/65 beginner 75/25 + 8 burpees over the bar. **Note** The snatches and burpees are to be done every minute.

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