(208) 316-3171Email Us2346 Eldridge Avenue, Twin Falls, Idaho 83301

Month: December 2018

Monday December 31st

We are open 5am – 5:30pm
Kid’s CrossFit at 5:30pm (after gym is closed)

“Belly Flop”

21-15-9:

Box Jump Overs, Power Cleans

CTB Pull-Ups, Front Squats

Lateral BB Burpees, Push Jerks

Rx Box – 24″/20″

Rx – 115/80

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Saturday, December 29th

In Teams of 3,  AMRAP 30:

8 Dumbbell Hang Clean and Jerks (50/35)

10 Medball Squat Jumps (30/20)

8/6 Calorie Assault Bike

Obstacle Course Race (OCR) Training (6:45am – 8:00am):
Teams of 3 working at the same time.  Teams will be assigned at the workout to make teams as evenly as possible athletically. AMRAP50 of:
100 – Wreck bag squats (50/35#)
100 – Push-ups
100 – KBS (53/35#)
100 – Lunges (forward; 1rep/leg) 
100 – Push press (DB; 35/25#)
100 – Chin-ups
*E5MO5M there is a challenge where one of your team members can earn your team some “points” (extra reps).  Will be explained at the WOD. 😉 







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Friday December 28th

“Joker”

1 Toes to Bar, 10 Deadlifts

2 Toes to Bar, 9 Deadlifts

3 Toes to Bar, 8 Deadlifts

4 Toes to Bar, 7 Deadlifts

5 Toes to Bar, 6 Deadlifts

6 Toes to Bar, 5 Deadlifts

7 Toes to Bar, 4 Deadlifts

8 Toes to Bar, 3 Deadlifts

9 Toes to Bar, 2 Deadlifts

10 Toes to Bar, 1 Deadlift

Deadlift – 225/155  Masters 185/135

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Thursday December 27th

Normal hours today!

“Round Trip”
6 Rounds, On the 3:00:
20/14 Calorie Row
40 Double Unders
5-5-4-4-3-3 Hang Squat Cleans

Climb in weight on the hang squat clean.

Stamina WOD (6:00pm – 7:30pm):
For time:
50 reps of
– Bike (cals; 40cals women)
– Thrusters (55/45#)
– Box Jumps (24/20″)
40 reps of
– Bike (cals; 32cals women)
– Thrusters (75/55#)
– Burpees
30 reps of
– Bike (cals; 24cals women)
– Thrusters (95/65#)
– Box Jumps (30/24″)
20 reps of
– Bike (cals; 16cals women)
– Thrusters (115/80#)
– Burpee box jumps (24/20″)
10 reps of 
– Bike (cals; 8cals women)
– Thrusters (135/95#)
– Burpee box jumps (30/24″)

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Wednesday December 26th

We open today at 3:30pm so we can make sure that you get a post holiday eating WOD in 🙂

“Power Ball”

3 Rounds:

10 Power Snatches (115/80)

20 Box Jump Overs (24″/20″)

30 Wallballs (20/14) Females to a 9′ Target

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Tuesday December 25th

Merry Christmas from our family to yours. Enjoy this special time with your family and don’t forget we reopen on Wednesday at 330pm. We are thankful for each and every one of you as you help make the pack what it is.

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Saturday December 22

WOD:

Teams of 2

For Time:

60 Power Snatches 75/55

1 mile run (run together)

60 Thrusters 75/55

1 mile run (run together)

60 Power Snatches 75/55

Obstacle Course Race (OCR) Training (6:45am – 8:00am):
Teams of 3. One person working at a time.  AMRAP3 at each station (will do it twice for 48 total minutes). Score your total reps completed (keep running score).  The work prescribed at each station is 1 rep.
Station #1 => monkey bar traverse (side-to-side)
Station #2 => rope climbs
Station #3 => 5 burpee pull-ups
Station #4 => 10 cal bike
Station #5 => 10 DB snatches (40/30#)
Station #6 => prowler push (10m; 135/95#)
Station #7 => 100m sprint
Station #8 => 10 goblet squats (53/35#)

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