12-19-2014

December 19th, 2014

4 Rounds:

Every 4 Minutes: 5 sets of the following

  • 1-Power Clean
  • 1-Front Squat
  • 1-Jerk
  • 1-Back Squat
  • 1-Jerk

**Increase weight after each round
**Score is best completed round

 

12-18-2014

December 18th, 2014
“Deck of Cards”

  • Hearts=Burpees
  • Diamonds=Sit Ups
  • Spades=Russian KBS (53/36)
  • Clubs=Walking Lunges
    **Number represents repetitions (Face cards=10, Aces=200 Meter Run)
    **Cards are flipped over one at a time.
    **Entire class completes the repetitions before flipping the next card.
    ​**Score=time it takes for the entire class to finish the deck together

  • 12-17-2014

    December 17th, 2014
    20 Minute AMRAP:

  • 5-Pull Ups
  • 10-Push Ups
  • 15-Squats
  • 1-Snatch (135/95)
  • 5-Pull Ups
  • 10-Push Ups
  • 15-Squats
  • 2-Snatch
  • 5-Pull Ups
  • 10-Push Ups
  • 15-Squats
  • 3-Snatch
    **increase by 1 snatch every round
    The 2015 CrossFit Games schedule was announced tonight. Go to games.crossfit.com for the full schedule.

  • 12-15-2014

    December 15th, 2014
    A) 1-1-1-1-1—Back Squat
    B) Max Reps @87% of today’s 1RM
    C) 1 Mile run
    **This is not for time. This is a jog.

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    Apollo did a great job at the Axle CrossFit Showdown today! Men’s RX: Eddy Gifford finished in 2nd, Chris Gifford in 4th. Women’s RX: Kristin Gifford finished in 2nd and Stacy Brinkman got 3rd. Cyndi F took 4th place. Anthony L competed and did great in men’s scaled division. Suzanne S was one slot away from podium in women’s scaled.

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    Thanks to everyone who came out and ran the Jungle Bell 5k with us this morning! It was a great time and we look forward to doing it next year.

    12-12-2014

    December 12, 2014
    A) 3-3-3-3-3—Bench Press @85%+

    B) 1000 m row
    Then
    4 Rounds:

  • 15-OHS (95/65)
  • 15-Box Jumps (24/20)

    Jingle Bell Run/Walk for Arthritis is this Saturday. This is for a great cause and it will be a lot of fun to get a big group out there. This event means a lot to us. Please register here.

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    We have a couple athletes competing this weekend at the Axle CrossFit Showdown. Starts at 8 am, come show your support after the arthritis run!

  • 12-11-2014

    December 11, 2014

    20 minute AMRAP:

  • 200 Double unders
  • 100 Air squats
  • 80 Burpees
  • 60 Wall balls (20/14)
  • 40 Toes to bar
  • 20 Strict HSPU
  • 10 Muscle ups

    Jingle Bell Run/Walk for Arthritis is this Saturday. This is for a great cause and it will be a lot of fun to get a big group out there. This event means a lot to us. Please register here.

    IMG_2961.JPG

    We have a couple athletes competing this weekend at the Axle CrossFit Showdown. Starts at 8 am, come show your support after the arthritis run!