Tuesday 01.25.22

Gloria

Chest to Bar Pull-ups

2 Sets of Max Reps in 30 Seconds

"The Mad Hatter"

Sweat and Train
4 Sets:
AMRAP 4:
12  Strict Pull-ups
12 Strict Ring Dips
7 Burpee Box Jump Overs (24″/20″)
Max Calorie Bike

Rest 2 Minutes Between Sets

Compete
4 Sets:
AMRAP 4:
7 Ring Muscle-ups
7 Burpee Box Jump Overs (24″/20″)
Max Calorie Bike

Rest 2 Minutes Between Sets

Continue Reading Tuesday 01.25.22

Monday 01.24.22

Caleb and Kenzie

Back Squat

7-7-5-5-3-3

"Tokyo Drift"

Tabata Row
Rest 1 Minute
Tabata Air Squats
Rest 1 Minute
Tabata Row

Compare Score to 01.16.21

CV Bulletin
Motivation, milestones, progress. The 2022 NOBULL CrossFit Open isn’t for everyone, but it’s for anyone. For first-timers. For seasoned competitors. We’re all in it together. 
Join for the fitness. Stay for the fun. 

Continue Reading Monday 01.24.22

Sunday 01.23.22

Carson

CrossFit Games Open 13.1

AMRAP 17:
40 Bar Facing Burpees
30 Snatches (75/45)
30 Bar Facing Burpees
30 Snatches (135/75)
20 Bar Facing Burpees
30 Snatches (165/100)
10 Bar Facing Burpees
Max Snatches (210/120)

CV Bulletin

Happy Birthday Jeremy Fraker & Malon Haverkamp!

Continue Reading Sunday 01.23.22

Saturday 01.22.21

Clay

"Bike Night"

From 0:00 – 7:00,
3 Rounds for Time:
21/15 Calorie Bike
15 Chest to Bar Pull-ups
9 Thrusters (115/80)

From 7:00 – 9:00,
Rest

From 9:00 – 16:00,
EMOM x 7:
1 Clean and Jerk

Set 1: 65%
Set 2: 65%
Set 3: 75%
Set 4: 75%
Set 5: 75%
Set 6: 80%
Set 7: 80%

Continue Reading Saturday 01.22.21

Friday 01.21.22

Troy

Touch and Go Power Clean and Jerks

Set 1: Max Reps at 70%
Set 2: Max Reps at 63%
Set 3: Max Reps at 55%
Set 4: Max Reps at 45%

Rest 2 Minutes Between Sets

"Crystal Ball"

Sweat
2 Rounds:
50 Calorie Row
40 Dumbbell Snatches (35/20)
30 Wallballs (14/10)
20 Double Dumbbell Push Press (35s/20s)
15 Pull-ups

Train
2 Rounds:
50 Calorie Row
40 Dumbbell Snatches (50/35)
30 Wallballs (20/14)
20 Double Dumbbell Strict Press (50s/35s)
15 Strict Pull-ups

Compete
2 Rounds:
50 Calorie Row
40 Dumbbell Snatches (50/35)
30 Wallballs (20/14)
20 Wall Walks
10 Ring Muscle-ups

Continue Reading Friday 01.21.22

Wednesday 01.19.22

Mike

"Iced Americano"

Sweat
For Time:
100 Double Unders
27 Deadlifts (135/95)
27 Toes to Bar
100 Double Unders
21 Deadlifts (155/105)
21 Toes to Bar
100 Double Unders
15 Deadlifts (185/135)
15 Toes to Bar
100 Double Unders
9 Deadlifts (205/145)
9 Toes to Bar

Train
For Time:
100 Double Unders
27 Deadlifts (185/135)
27 Toes to Bar
100 Double Unders
21 Deadlifts (205/145)
21 Toes to Bar
100 Double Unders
15 Deadlifts (225/155)
15 Toes to Bar
100 Double Unders
9 Deadlifts (245/165)
9 Toes to Bar

Compete
For Time:
100 Double Unders
27 Deadlifts (205/145)
27 Toes to Bar
100 Double Unders
21 Deadlifts (225/155)
21 Toes to Bar
100 Double Unders
15 Deadlifts (275/185)
15 Toes to Bar
100 Double Unders
9 Deadlifts (315/205)
9 Toes to Bar

Continue Reading Wednesday 01.19.22

Tuesday 01.18.22

Hannah

"Two and Two"

Sweat
5 Sets:
AMRAP 2:
3 Rope Climbs
Max Thrusters (75/55)

Rest 2 Minutes Between Sets

Train
5 Sets:
AMRAP 2:
3 Rope Climbs
Max Thrusters (95/65)

Rest 2 Minutes Between Sets

Compete
5 Sets:
AMRAP 2:
3 Rope Climbs
Max Thrusters (115/85)

Rest 2 Minutes Between Sets

Continue Reading Tuesday 01.18.22

Sunday 01.16.22

Drew

CrossFit Open 15.3

Sweat
AMRAP 14:
15 Pull-ups
50 Wall Balls (14/10)
100 Double Unders

Train
AMRAP 14:
10 Strict Pull-ups
50 Wall Balls (20/14)
100 Double Unders

Compete
AMRAP 14:
7 Ring Muscle-ups
50 Wall Balls (20/14)
100 Double Unders

CV Bulletin
Back to normal schedule today!
Open gym from 8-11am.

Continue Reading Sunday 01.16.22