Category: WOD


Monday May 23, 2022

By Suzie Lilakos,

***We are ONE WEEK away from our annual Memorial Day Murph! The gym will open at 8am and the workout will begin PROMPTLY at 9am!!! So make sure you come in early to warm up! Just going to be one big heat this year, we have a lot of space in this gym so let’s use it! Post workout refreshments will be provided.***

1. Bench Press:

4×3, at the same weight

*Between sets, 5x:30 second Plank Hold

2. “Crispy, Savory & Sweet”

21-15-9

Burpees Over the Bar

Overhead Squats (95/65)

Chest to Bar Pull Ups

*12 min time cap

L3: RX

L2: (75/55), chin over bar pull ups

L1: (65/45), assisted pull ups or ring rows

  Category: WOD
  Comments: None

Saturday May 21, 2022

By Suzie Lilakos,

Barbell Club 7:30am – 9:00am

Open Gym 7:30am – 9:00am

CrossFit Class 9:00am – 10:00am

  Category: WOD
  Comments: None

Friday May 20, 2022

By Suzie Lilakos,

***R.E.D. Friday***

“U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.”

“Holleyman”

30 Rounds for time:

5 Wall Balls (20/14)

3 Handstand Push Ups

1 Power Clean (225/155)

*30 min time cap

L3: RX

L2: lighter WB, reduce ROM on HSPU, (155/105)

L1: goblet squats, hand release push ups, (95/65)

  Category: WOD
  Comments: None

Thursday May 19, 2022

By Suzie Lilakos,

1. Shuttle Sprints, x5

10m, 20, 10m

*rest 1 min between rounds

2. Farmers Carry

5x100ft (50 out, 50 back)

3. “Code C”

21-15-9

Deadlifts (185/125)

Double Unders – 3x reps

*8 min time cap

L3: RX

L2: (155/105), double under practice

L1: (115/75), single unders

  Category: WOD
  Comments: None

Wednesday May 18, 2022

By Suzie Lilakos,

  1. One Rep Max:

Snatch

*just like Monday, unless you already did it on Saturday at BBC

If you found you 1RM Snatch Saturday:

– Power Snatch:

3 @50%

3 @65%

3×3 @70%

*drop and reset after each rep

– Overhead Squats:

5 @50%

3 @60%

3×2 @70%

2. “That’s Annoying”

5 Rounds, every 3 mins complete:

200m Run

10 Box Jump Overs (24/20)

Max Wall Balls (20/14)

*rest 1 min between rounds

*score is total wall balls

L3: RX

L2: Row 250m or run, step overs, (14/10)

L3: Row or run, step overs lower hight, goblet squats

  Category: WOD
  Comments: None

Tuesday May 17, 2022

By Suzie Lilakos,

1. Handstand Push Up/Push Up Skill Work:

EMOM 12

Min 1: 5 Handstand Push Ups (just do 5! If you need a challenge make it deficit or strict

Min 2: Seated Single Arm DB Strict Press, 4 each arm

2. “Lucky Penny”

For time:

100 Thrusters (95/65)

*10 Burpees every break (bar comes to the floor or below the shoulders)

*12 min time cap

L3: RX

L2: (75/55)

L1: empty barbell or DB’s, modified burpees

  Category: WOD
  Comments: None

Monday May 16, 2022

By Suzie Lilakos,

1. One Rep Max:

Clean & Jerk

*unless you did so on Saturday at Barbell Club

If you found your Max at BBC:

Power Clean + Push Jerk

3 @50%

3 @65%

3×3 @70%

*drop and reset each rep

Front Squats:

5 @50%

3 @60%

3×2 @70%

2. “Bathroom Breaks”

Tabata, 8 Rounds :20 on/ :10 secs off for each movement:

-Row

-KB Swings (53/35)

-Sit Ups

-Toes to Bar

L3: RX

L2: (35/26), hanging knee raises

L1: (26/18), v-ups

  Category: WOD
  Comments: None

Saturday May 14, 2022

By Suzie Lilakos,

Barbell Club 7:30am – 9:00am

Open Gym 7:30am – 9:00am

CrossFit Community Day! Starts at 9:00am

  Category: WOD
  Comments: None

Friday May 13, 2022

By Suzie Lilakos,

***R.E.D. Friday***

“U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.”

“Whittman”

7 Rounds for time:

15 KB Swings (53/35)

15 Power Cleans (95/65)

15 Box Jumps (24/20)

*25 min time cap

L3: RX

L2: (35/26), (75/55), step ups

L1: russian swings, (65/45), step ups

  Category: WOD
  Comments: None

Thursday May 12, 2022

By Suzie Lilakos,

***Texas Hold Em’ tonight at the gym if you are interested! Talk to Coach Matt***

1. Run:

4x400m

*rest 90 seconds after each set

2. Tire Flips:

4×4

*rest 1 min between sets

3. “Savage”

4 Rounds for time:

20 Burpees

20 DB Snatches (50/35)

*rest 1 min between rounds

*13 min time cap

L3: RX

L2: (35/20)

L1: modified burpees, (20/10)

  Category: WOD
  Comments: None