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Monthly Archives: May 2014

FRI 05.30.14

By | WOD | No Comments
Work the turn. Zach on suicide runs.

Work the turn. Zach on suicide runs.

Today's schedule

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

Workout of the Day (WOD)

A. Front Squats: 5 sets of 3 reps working up to heavy set of 3. Rest 2-3 minutes between sets.

B. 3 Rounds of:
3 minutes as many rounds as possible (AMRAP):
OPEN: 200m Sprint
__ 5 Front Squat (50% Part A.)
__ 5 Pullups
__ 5 Toes To Bar
__ 5 Power Clean (50% Part A.)
1 minute rest

Post 3 Rep Max Front Squat, and total reps from 3 rounds of AMRAP and load.
ex: 285#, 164 @ 145#


And coming Saturday...

Team Chipper
2 Rounds:
100 Double Unders (Singles 3:1)
20 Box Jump-Overs (24/20)
10 Tire flips
50m Farmer’s carry 2x(32/24kg)
10 Power Snatch (135/85)
Rest 5 minutes

THUR 05.29.14 Bring A Friend Day!!

By | Bring a Friend Days, WOD | One Comment
Cary and John at the Wall

Cary and John at the Wall

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels 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: Bring A Friend Day!

A. Shoulder Press: 3 sets of 5. Worksets. Rest 2-3 minutes between sets.

B. Partner WOD
10 Rounds:
12 Kettlebell Swings (32/24kg)
10-20-30-40ft Suicide Sprint
12 Medball Passes 10ft (14/10)

And coming tomorrow...

A. Front Squats: 5 sets of 3 reps working up to heavy set of 3. Rest 2-3 minutes between sets.

B. 3 Rounds of:
3 minutes as many rounds as possible (AMRAP):
OPEN: 200m Sprint
__ 5 Front Squat (50% Part A.)
__ 5 Pullups
__ 5 Toes To Bar
__ 5 Power Clean (50% Part A.)
1 minute rest

Post 3 Rep Max Front Squat, and total reps from 3 rounds of AMRAP and load.
ex: 285#, 164 @ 145#

WED 05.28.14

By | WOD | No Comments
Matt G. initiating the dip and drive for the hang power clean

Matt G. initiating the hang power clean

Today's schedule

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

Workout of the Day (WOD)

A. Every minute on the minute (EMOM) 10 minutes:
ODD: Max Reps Double Unders
EVEN: 3x (Downward Dog + Upward Dog)

B. 6 Rounds For Time:
5 Deadlift (225/145)
10 Wallball Shots (20/14) 10ft target
20 Double Unders (Singles 2:1)

Post total reps for Double Unders and time to complete rounds. ex: 315, 8:36

And coming tomorrow... Bring A Friend Day!

A. Shoulder Press: 3 sets of 5. Worksets. Rest 2-3 minutes between sets.

B. Partner WOD
10 Rounds:
12 Kettlebell Swings (32/24kg)
10-20-30-40ft Suicide Sprint
12 Medball Passes 10ft (14/10)

TUES 05.27.14

By | WOD, Yoga | No Comments
Anne-Marie hitting her Single Unders. A skill often forgotten once Double Unders are achieved.

Anne-Marie hitting her Single Unders. A skill often forgotten once Double Unders are achieved.

YOGA TODAY

Yoga is schedule for this evening at 7pm in the Front Room. Yoga will resume on Monday's next week June 2nd through June.

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
7p: YOGA Front Room - Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Hang Power Clean: In 15 minutes work up to a 3 rep max

B. 15-12-9-6-3 Rep Rounds of (16 minute Time Cap):
Hang Power Clean (135/95)
Bar-facing Burpees
Ring Dips

And coming tomorrow...

A. Every minute on the minute (EMOM) 10 minutes:
ODD: Max Reps Double Unders
EVEN: 3x (Downward Dog + Upward Dog)

B. 6 Rounds For Time:
5 Deadlift (225/145)
10 Wallball Shots (20/14) 10ft target
20 Double Unders (Singles 2:1)

Post total reps for Double Unders and time to complete rounds. ex: 315, 8:36

FRI 05.23.14

By | Events, Partner WOD, WOD | No Comments
Toes to Bar & Kettlebell dead clean Chutes & Ladder WOD

Toes to Bar & Kettlebell dead clean Chutes & Ladder WOD

Today's schedule

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

Memorial Day Weekend

Murph
We will be doing Murph and Partner Murph on Saturday, May 24th for each class: 9, 10, and 11am. The gym will be closed on both Sunday 5/25 and Monday 5/26 for Memorial Day. Normal hours resume on Tuesday, May 27th.

Workout of the Day (WOD)

A. Speed Singles:
1 minute max speed singles (Left foot + Right foot = 1 rep)
Rest 3 minutes. Repeat

B. 3 Rounds For Time:
250 Jump Rope Singles
20 Wallball Shots (20/14) 10ft target
15 Pushups
10 GHD Situps

And coming Saturday...

Partner Murph
1 Mile Run: 4x400m relay
100 Pullups
200 Pushups
300 Squats
1 Mile Run: 4x400m relay

Both partners will alternate 400m runs until 1 mile is complete to start and then to finish the workout. Partition the reps however you like, but partners must finish 100 pullups before continuing on to pushups and so on. Only one partner works at a time.

THUR 05.22.14

By | WOD | No Comments
Hope in flight

Hope in flight

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels 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

Memorial Day Weekend

Murph
We will be doing Murph and Partner Murph on Saturday, May 24th for each class: 9, 10, and 11am. The gym will be closed on both Sunday 5/25 and Monday 5/26 for Memorial Day. Normal hours resume on Tuesday, May 27th.

Workout of the Day (WOD)

A. Bench Press: 5 sets of 4. Working up to a heavy set of 4. Rest 2 minutes between sets.

B. 10 minute as many rounds as possible (AMRAP):
10 Pullups**
30 Double Unders (Scale singles 3:1)
10 Goblet Squats (32/24kg)

**No Bands. Scale for pullups is Ring Rows 2:1 or Barbell Assisted Pullups 1:1.

And coming tomorrow...

A. Speed Singles:
1 minute max speed singles (Left foot + Right foot = 1 rep)
Rest 3 minutes. Repeat

B. 3 Rounds For Time:
250 Jump Rope Singles
20 Wallball Shots (20/14) 10ft target
15 Pushups
10 GHD Situps

WED 05.21.14

By | WOD | One Comment
Sledgehammers, box jumps, wall climbs, and more. Something for everyone.

Sledgehammers, box jumps, wall climbs, and more. Something for everyone.

Today's schedule

6a: All Levels CrossFit- Jason
7a: All Levels CrossFit- Jason
8a: Open Gym- Jason
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

Memorial Day Weekend

Murph
We will be doing Murph and Partner Murph on Saturday, May 24th for each class: 9, 10, and 11am. The gym will be closed on both Sunday 5/25 and Monday 5/26 for Memorial Day. Normal hours resume on Tuesday, May 27th.

Workout of the Day (WOD)

A. Power Clean: 12 minutes every minute on the minute 1 Power Clean

B. For Time
10-9-8-7-6-5-4-3-2-1 Toes to Bar
1-2-3-4-5-6-7-8-9-10 Kettlebell Dead Clean (24:16 / 16:12kg)*

*(men Rx+ : men Rx / women Rx+ : women Rx)


And coming tomorrow...

A. Bench Press: 5 sets of 4. Working up to a heavy set of 4. Rest 2 minutes between sets.

B. 10 minute as many rounds as possible (AMRAP):
10 Pullups**
30 Double Unders (Scale singles 3:1)
10 Goblet Squats (32/24kg)

**No Bands. Scale for pullups is Ring Rows 2:1 or Barbell Assisted Pullups 1:1.