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Monthly Archives: April 2014

THUR 05.01.14

By | WOD | No Comments

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Overhead Squat: In 12 minutes work up to a heavy set of 3.

B. 12-9-6-3 Rep Rounds of:
Overhead Squat (95/65)
Toes to bar**
Wallball Shots 10ft target (20/14)
Kettlebell Swings (24/16kg)

**Scale Toes to rings (1:1) or AbMat Situps (2:1)

And coming tomorrow...

A. Weighted Pullups: 3 sets of 7. Sub strict or segmented pullup+negative.

B. Complete For Time:
OPEN: 200m Run
3 Rounds
15 Box Jumps (24/20”)
20 One-arm alternating kettlebell snatch (16/8kg)
15 Hand release pushups
200m Run

WED 04.30.14

By | WOD | No Comments
Matt breaking up the thrusters Rx+

Matt breaking up the thrusters Rx+

Today's schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Amy
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Shoulder Press: 3 sets of 5 reps. Worksets. All sets at the same weight. Max reps for the last set.

B. 12 minute as many rounds as possible (AMRAP):
OPEN: 40 Burpees
10 Cal Row
40 Double Unders (3:1 singles)

Post total rounds and repetitions completed: ex: 8 + 10

And coming tomorrow...

A. Overhead Squat: In 12 minutes work up to a heavy set of 3.

B. 12-9-6-3 Rep Rounds of:
Overhead Squat (95/65)
Toes to bar**
Wallball Shots 10ft target (20/14)
Kettlebell Swings (24/16kg)

**Scale Toes to rings (1:1) or AbMat Situps (2:1)

TUES 04.29.14

By | WOD | No Comments
Deadlift day. "Train like a Goddess" to quote Hope's shirt

Monday Deadlift. "Train like a Goddess" to quote Hope's shirt

Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

For Time Complete:
800m Run
20 Thrusters (115:95 / 85:65)**
15 Kettlebell swings (32:24kg / 24:16kg)**
600m Run
15 Thrusters
15 Kettlebell swings
400m Run
10 Thrusters
15 Kettlebell swings

**(men’s Rx+ : Rx / women’s Rx+ : Rx)

And coming tomorrow...

A. Shoulder Press: 3 sets of 5 reps. Worksets. All sets at the same weight. Max reps for the last set.

B. 12 minute as many rounds as possible (AMRAP):
OPEN: 40 Burpees
10 Cal Row
40 Double Unders (3:1 singles)

Post total rounds and repetitions completed: ex: 8 + 10

MON 04.28.14

By | WOD, Yoga | No Comments
Anna and Anne-Marie on Partner tire flips

Anna and Anne-Marie on Partner tire flips

YOGA Tonight: Monday, April 28th at 7:00pm in the front room with Monica Miller

Today's schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Jason
7p: All Levels CrossFit- Kelly
7p: YOGA Front Room- Monica
8p: Open Gym- Kelly

Screen-Shot-2014-04-21-at-5.41.56-PMScreen-Shot-2014-04-21-at-5.41.41-PM



CrossFit.com Programming Analysis: Part 1 by Jonathan Kinnick. CrossFit.com has been posting a single Workout of the Day (WOD) on their main page since 2001. This seemingly innocuous act has snowballed into the most disruptive fitness movement the industry has ever seen...(click here to read more)

Workout of the Day (WOD)

A. Deadlift: 4 sets of 5 working up to a heavy set of 5. Rest 3 minutes between sets.

B. Every minute on the minute (EMOM) for 10 minutes:
15 seconds: Max Unbroken Toes to bar
45 seconds: As many reps as possible (AMRAP) of Burpees to 6” target.

Post load for 5RM Deadlift and total reps of unbroken T2B and total reps of Burpees. ex: 385#, 64, 82.

And coming tomorrow...

For Time Complete:
800m Run
20 Thrusters (115:95 / 85:65)**
15 Kettlebell swings (32:24kg / 24:16kg)**
600m Run
15 Thrusters
15 Kettlebell swings
400m Run
10 Thrusters
15 Kettlebell swings

**(men’s Rx+ : Rx / women’s Rx+ : Rx)

FRI 04.25.14 Fran

By | WOD | No Comments
500m row time trial

500m row time trial


Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:15p: College CrossFit- Michael
4p: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis

Workout of the Day (WOD)

A. Thrusters: In 10 minutes work up to a heavy set of 3

B. Fran
21-15-9
Thrusters (95/65)
Pullups**

** No Bands. Sub barbell assisted pullups 1:1 or ring rows 2:1

And coming Saturday...

Rep Rounds of:
10-8-6-4-2 Power Clean (135/95)
20-16-12-8-4 Toes to bar
4 Tire flips each round

THUR 04.24.14 Bring A Friend Day!

By | Bring a Friend Days, WOD | No Comments
Thursday, April 24th is Bring a Friend Day!! We have an all levels friendly WOD so invite a friend to join you for class Today.

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. 500m Row For Time. Benchmark.

B. Partner WOD. 3k meter Row
Partners switch every 500m
While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of:
5 Burpees to 6” target
10 Kettlebell goblet lunge steps (16/8 kg)
15 Abmat situps

And coming tomorrow...

A. Thrusters: In 10 minutes work up to a heavy set of 3

B. Fran
21-15-9
Thrusters (95/65)
Pullups**

** No Bands. Sub barbell assisted pullups 1:1 or ring rows 2:1

WED 04.23.14

By | WOD | No Comments

Today's schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
1:45p: College CrossFit- Jason
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

B. 4 Rounds For Time:
4 Hang Power Clean (155/100)
8 Shoulder to overhead (155/100)
12 Pushups**

**Mod for pushups is incline pushups 1:1.

Thursday, April 24th is Bring a Friend Day!! We'll have an all levels friendly WOD so invite a friend to join you for class on Thursday.

And coming tomorrow...

A. 500m Row For Time. Benchmark.

B. Partner WOD. 3k meter Row
Partners switch every 500m
While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of:
5 Burpees to 6” target
10 Kettlebell goblet lunge steps (16/8 kg)
15 Abmat situps