Josh Newton

ROWING WOD 180115

12 x 1 min / 1 min easy Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of… Read more »

Posted in | Comments Off on ROWING WOD 180115

FRIDAY 180112

I. Warm-Up II. 12 min AMRAP – 50 Wall Balls 20#/14# – 40 DB Snatches 50#/35# – 30 Pistols – 20 Burpees – 10 Ring Muscle Ups Level III = Rx Level II = 16#/12# WBS, 45#, 25# DB, Pistol Squat… Read more »

ROWING WOD 180112

Row for 12 Minutes as many calories as possible at steady pace. *Every 2 Minutes row 10 strokes as hard as possible, then return to steady pace.

Posted in | Comments Off on ROWING WOD 180112

THURSDAY 180111

I. Warm-Up Game II.  20 Minute AMRAP w/ a Partner -Row 250 meters -30 Double Unders  *(sub 45 Singles or 30 Fish out of Water) *Partner completes 1 full round while other rests, then switch. III. Cool Down / Mobility… Read more »

WEDNESDAY 180110

I. Warm-Up -General -Burgener Warm-up / Snatch Prep II. EMOM X 10: 6 C2B Pull-ups  III. “Climb the Ladder” 10 Minute AMRAP:  3 Power Snatch (95/65) 3 Bar Facing Burpees 6 Power Snatch (95/65) 6 Bar Facing Burpees 9 Power… Read more »

ROWING WOD 180110

1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy Row five intervals in a pyramid of 1-2-3-4-3-2-1 minutes, with one minute of rest in between each piece. Note: This is… Read more »

Posted in | Comments Off on ROWING WOD 180110

JANUARY MEMBER SPOTLIGHT – GET TO KNOW KRIS YETTKE!

Name: Kristin Yettke Hometown: Monticello, IL. I was born at KirbyHospital 71 years ago. Occupation: Early Childhood Educator.  Retired from Crisis Nursery. How long have you been doing CrossFit?  1 ½ years.  I had 4 recent hip surgeries and had worked hard to… Read more »

Posted in | Comments Off on JANUARY MEMBER SPOTLIGHT – GET TO KNOW KRIS YETTKE!

TUESDAY 180109

I. Warm-Up II. CrossFit Games Open WOD 12.3 AMRAP 18: 15 Box Jumps 24″/20″ 12 Push Press 115/75 9 TTB Level III – Rx Level II – 95/55, 20″/16″ Box, Knees Above Hips Level I – 75/45 (or less), 16″/12″… Read more »

MONDAY 180108

I. Warm-Up II. PR City!  “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would… Read more »

ROWING WOD 180108

On a 15- minute clock, 3 rounds of: Row for 50 seconds, rest 10 seconds Row for 40 seconds, rest 20 seconds Row for 30 seconds, rest 30 seconds Row for 20 seconds, rest 40 seconds Row for 10 seconds,… Read more »

Posted in | Comments Off on ROWING WOD 180108