“Danny” AMRAP 20 Min. 30 Bj’s (20/24″), 30 Push Press (35/52), 30 Pull ups.

“Danny” AMRAP 20 Min. 20 Bj’s (12/20″), 20 Push Press (15/20), 20 Pull ups.

For the ladies (sorry guys):  we are going to order Lululemon Scuba Hoodies and have our logo embroidered on the sleeve.  They will be $108 plus the cost of embroidery.  There is a sign-up sheet for these as well.  If you are not sure what size to order there is a size 8 in the office that you can try on for some idea of sizing.

**PLEASE PLACE YOUR ORDER BY TUESDAY NEXT WEEK SO WE CAN GET THEM ORDERED!

Overhead Press 3×5 @ 85%. Then, 5-10-15-20 Burpee Hand Release Push Ups (strict) and KB Swings (55/70).

Beginners: Overhead Press 3×5. Then, 3-6-9-12 Burpee Hand Release Push Ups (strict) and KB Swings (25/35).

Competitors:

Rest, Box Jumps and muscle ups

Competitors:

Wod 1 – Overhead Press 3×5 @ 85% then 2 max effort sets at 50% .

Wod 2 – 5-10-15-20 Burpee Hand Release Push Ups (strict) and KB Swings (55/70).

Wod 3 – AMRAP 8 Min. Ladder up from 1 rep till clock runs out: pull ups and C&J (80/55k).

PROGENEX IS IN!

500m Row / 5 Muscle-up’s + Dip / 5 Front Squat (102/70), 400/4/4, 300/3/3, 200/2/2, 100/1/1

Beginners: 500m Row / 5 Pull-up’s + Dip / 5 Front Squat(20/30) 400/4/4, 300/3/3, 200/2/2, 100/1/1

Starting Feb 4th we will be having 1 Wod on the 1st Saturday morning of each month through May. The Wod will be at Central Middle school in Waterloo at 8am. We will be swimming. All other Saturday classes will remain the same.

For those of you competing on Saturday, HERE is the updated list. All other information is the same. Bring more than 1 can of food, bring like a grocery bag or something.  

Competitors:

Wod 1- 500m Row / 5 Muscle-up’s + Dip / 5 Front Squat (102/70), 400/4/4, 300/3/3, 200/2/2, 100/1/1.

Wod 2 – C&J 3×2@ 90%.

Wod 3-  5 rounds of 35 Double Unders  5 HSPU on parallets.

Beginners: Snatch/C&J 3×5

http://games.crossfit.com/features/announcing-regional-dates

As of Wednesday the 25th we will be adding a new class to the evening schedule as well as changing the times. New schedule is as follows:

3:30, 4:30, 5:30, 6:30, & 7:30

The last two classes are meant for beginners or those not comfortable to advance yet. If you are not on that level please try your best to not disturb those classes.

Those of you who are training to compete, please become more courteous to those members taking the evening classes. Classes have the priority on the front platforms. If you are doing workouts outside of class please use the platforms in the back or wait for the platforms to open up.

Competitors: Rest. Bar Muscle Ups.

Beginners: Back Squats 3×5. Then, 15-12-9-6-3 pull-ups & thrusters.  Thrusters start at 20 and build by 5 to 40k on the set of 3 (10-30 for girls by 5k).  You only get one bar

As of Wednesday the 25th we will be adding a new class to the evening schedule as well as changing the times. New schedule is as follows:

3:30, 4:30, 5:30, 6:30, & 7:30

The last two classes are meant for beginners or those not comfortable to advance yet. If you are not on that level please try your best to not disturb those classes.

Those of you who are training to compete, please become more courteous to those members taking the evening classes. Classes have the priority on the front platforms. If you are doing workouts outside of class please use the platforms in the back or wait for the platforms to open up.

Competitors:

Wod 1- Back Squats 3×5 @ 85% then 50% burn out.

Wod 2- 15-12-9-6-3 pull-ups & thrusters.  Thrusters start at 40 and build by 10 to 80k on the set of 3 (35-55 for girls by 5k).  You only get one bar.

Wod 3 – 2,000 m row for time, then 3 mins to find max Jerk. 

As of Wednesday the 25th we will be adding a new class to the evening schedule as well as changing the times. New schedule is as follows:

3:30, 4:30, 5:30, 6:30, & 7:30

The last two classes are meant for beginners or those not comfortable to advance yet. If you are not on that level please try your best to not disturb those classes.

Those of you who are training to compete, please become more courteous to those members taking the evening classes. Classes have the priority on the front platforms. If you are doing workouts outside of class please use the platforms in the back or wait for the platforms to open up.

Competitors:

Wod 1 – 3 rope climbs, 6 DL (145/100), 9 HSPU, 12 C&J (70/50), 15 BJ’s (30/24).

Wod 2 – Split Snatch/ Snatch 3×2@ 90% then OHS max Reps @ Muscle Snatch Wt.

Wod 3 – 2 rounds of 100 Lunges, 1 mile run.

Competition Workouts

If there are any issues with teams you are more than welcome to switch amongst yourselves.  This should be a fun time!  We will meet at The Gym at 6:30 AM on Saturday the 28th and carpool as needed.

Beginners: AMRAP 25min 10 burpees, 20 anchored situps, 30 Supermans.

As of Wednesday the 25th we will be adding a new class to the evening schedule as well as changing the times. New schedule is as follows:

3:30, 4:30, 5:30, 6:30, & 7:30

The last two classes are meant for beginners or those not comfortable to advance yet. If you are not on that level please try your best to not disturb those classes.

Those of you who are training to compete, please become more courteous to those members taking the evening classes. Classes have the priority on the front platforms. If you are doing workouts outside of class please use the platforms in the back or wait for the platforms to open up.

Competitors:

Rest: Muscle Ups