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Monthly Archives: January 2015

FRI 01.30.15

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Scott and Stuart resting between front squats

Scott and Stuart resting between front squats

Today's schedule

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

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5. Worksets. Max reps final set.

B. For Time:
100 AbMat Situps
Every minute on the minute 5 Burpees*

*Start 1st set of burpees after the first minute

Post load and reps for squat and time to complete WOD. Ex: 335#, 8 reps, 5:55 Rx

And coming Saturday...

"Kashi"
5 Rounds:
1:00 - Strict Pullups
1:00 - Hang Squat Clean Thrusters (95/65)
1:00 - Row for Calories
1:00 - Bench Press (135/95)
1:00 - Rest

Complete max reps in a minute at each station.

Score total reps from all movements. Ex: 215 Rx.

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

THUR 01.29.15

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Handstand Pushups for Dan

Handstand Pushups for Dan

Today's schedule

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

Workout of the Day (WOD):

A. Strict Handstand Pushups (SHSPU): Complete 7 rounds:
15 seconds: Max reps strict handstand pushups
45 seconds: Rest

B. Every minute on the minute (EMOM):
Odd: 2x10m sprint
Even: 30 second handstand hold

Round 1 - 2x10m sprint
Round 2 - 4x10m sprint
Round 3 - 6x10m sprint
Round 4 - 8x10m sprint
Round 5 - 10x10m sprint
Round 6 - 12x10m sprint

Continue to increase number of sprints in the pattern until unable to complete the full set.

Score total reps for SHSPU and max sprints + partial round completed. Ex: 29, 18+19 Rx.

And coming tomorrow...

A. Back Squat: 3 sets of 5. Worksets. Max reps final set.

B. For Time:
100 AbMat Situps
Every minute on the minute 5 Burpees*

*Start 1st set of burpees after the first minute

Post load and reps for squat and time to complete WOD. Ex: 335#, 8 reps, 5:55 Rx

WED 01.28.15

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Brandon working sets of TnG power cleans

Brandon working sets of TnG power cleans

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- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Deadlift: In 20 minutes working up to a 2 rep max.

B. 8 Minute EMOM:
Odd: 7 Deadlift (65% Part A)
Even: 60 Double Unders

Post load for deadlift and number of doubles completed each round. Ex: 415#, 270#, 60 Rx.

And coming tomorrow...

A. Strict Handstand Pushups (SHSPU): Complete 7 rounds:
15 seconds: Max reps strict handstand pushups
45 seconds: Rest

B. Every minute on the minute (EMOM):
Odd: 2x10m sprint
Even: 30 second handstand hold

Round 1 - 2x10m sprint
Round 2 - 4x10m sprint
Round 3 - 6x10m sprint
Round 4 - 8x10m sprint
Round 5 - 10x10m sprint
Round 6 - 12x10m sprint

Continue to increase number of sprints in the pattern until unable to complete the full set.

Score total reps for SHSPU and max sprints + partial round completed. Ex: 29, 18+19 Rx.

TUES 01.27.15

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"10 Muscle Ups."  Tech working on his goat.

"10 Muscle Ups." Tech working on his goat.

Today's schedule

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

Workout of the Day (WOD)

A. Power Clean: 2-2-2-2-2 Working up to a heavy double touch and go.

B. Teams of 2, 20 Minute AMRAP:
30 Lateral Barbell Burpees
30 Chest to Bar Pull-Ups
30 Power Cleans

Power Clean weight increases each round.
Round 1 - 135/95
Round 2 - 155/105
Round 3 - 185/135
Round 4 - 205/145
Round 5 - AMRAP at 225/155

Post load for Clean and total reps from WOD: 250#, 312 Rx.

And coming tomorrow...

A. Deadlift: In 20 minutes working up to a 2 rep max.

B. 8 Minute EMOM:
Odd: 7 Deadlift (65% Part A)
Even: 60 Double Unders

Post load for deadlift and number of doubles completed each round. Ex: 415#, 270#, 60 Rx.

MON 01.26.15

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Dexter on thrusters

Dexter on thrusters

Today's schedule

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

Workout of the Day (WOD)

A. Front Squat: In 12 minutes working up to a heavy set of 3.

B. 21-15-9 Rep Rounds [15 minute time cap]:
Thruster (95/65)
Front Squat (95/65)
Wall Ball (20/14)

Post load for Front Squat and time for WOD. Ex: 245#, 8:40 Rx.

And coming tomorrow...

A. Power Clean: 2-2-2-2-2 Working up to a heavy double touch and go.

B. Teams of 2, 20 Minute AMRAP:
30 Lateral Barbell Burpees
30 Chest to Bar Pull-Ups
30 Power Cleans

Power Clean weight increases each round.
Round 1 - 135/95
Round 2 - 155/105
Round 3 - 185/135
Round 4 - 205/145
Round 5 - AMRAP at 225/155

Post load for Clean and total reps from WOD: 250#, 312 Rx.

FRI 01.23.15

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Cindy and Double unders

Cindy and Double unders

Today's schedule

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

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5. Worksets. Max reps final set.

B. 3 Rounds:
15 Deadlift (225/155)
15 Kettlebell Push Press (24’s/16’s)

Post load for Bench and reps and time for WOD. Ex: 245#, 8 reps, 9:48 Rx.

And coming Saturday...

Teams of 2
Rep Rounds 20-16-12-8-4
Power Snatch (95/65)
Burpee
Thruster (95/65)
Toes to Bar

One partner working at a time. All reps are team totals.

Score is time to complete WOD. Ex: 18:30 Rx

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

THUR 01.22.15 Bring-A-Friend Day!!

By | Bring a Friend Days, Partner WOD, WOD | No Comments
Teamwork makes dream work

Teamwork makes dream work

Today's schedule

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

Workout of the Day (WOD): Bring-A-Friend Day!

A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps final set.

B. 24 Minute EMOM (Every minute on the minute):
Teams of 2 or 3
Station 1 - 5 Pullups, 10 Pushups, 15 Air Squats
Station 2 - Max Calorie Row
Station 3 - 25 Abmat Situps

Athletes start at different stations. Rotating on the minute, score is total calories on the rower.

Post load and reps for pullups and total Cal on row for team.
Ex: 53#, 7 reps, 324 (team of 3) Rx.


And coming tomorrow...

A. Bench Press: 3 sets of 5. Worksets. Max reps final set.

B. 3 Rounds:
15 Deadlift (225/155)
15 Kettlebell Push Press (24’s/16’s)

Post load for Bench and reps and time for WOD. Ex: 245#, 8 reps, 9:48 Rx.