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Monthly Archives: February 2015

FRI 02.27.15

By | CrossFit Games, WOD | No Comments
Jerk practice

Jerk practice

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. Tabata: 8 rounds of 20 seconds work, 10 seconds rest
Box Jumps (24/20”) (step downs only)
Double Unders
Cal Row

Complete all 8 rounds of each movement before rotating.

Post load and reps for bench and total reps of each movement from WOD.
Ex: 240#, 6 reps, 48, 175, 52 Rx


And coming Saturday...

Open 15.1: TBA

Saturday Restorative Yoga

Cancelled

Sunday

Time: 10a class, 11a open gym

THUR 02.26.15 BRING-A-FRIEND DAY!!

By | Bring a Friend Days, WOD | No Comments
Butterfly situps

Butterfly situps

Today's schedule

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

Workout of the Day (WOD): BRING-A-FRIEND DAY!!

A. 500m Row For Time

B. Partner WOD:
10 minutes: Row for meters
Partner overhead barbell hold (45/35)
**Partners may switch positions as often as needed to keep barbell overhead. Once partner is off rowing machine, barbell may drop from overhead to exchange.

REST 3 minutes

2 minutes as many reps as possible:
Front Squats (45/35)

REST 1 minute

2 minutes as many as possible:
Burpee Plate Hops
**One 45# plate per team. Must come to full knee and hip extension on top of plate. May step up or hop on plate. Both partners may be working at the same time. No requirement for arms.

Post time for 500m Row and total meters, front squat reps, and burpees for WOD
Ex: 1:36, 2225m, 58, 48. Rx


And coming tomorrow...

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

B. Tabata: 8 rounds of 20 seconds work, 10 seconds rest
Box Jumps (24/20”) (step downs only)
Double Unders
Cal Row

Complete all 8 rounds of each movement before rotating.

Post load and reps for bench and total reps of each movement from WOD.
Ex: 240#, 6 reps, 48, 175, 52 Rx

WED 02.25.15

By | WOD | No Comments
Short ring toes to rings

Short ring toes to rings

Today's schedule

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

A. Deadlift: 3 rep max

B. 5 Rounds
15 Burpees
50 Double Unders

Post load for deadlift and time to complete WOD. Ex: 405#, 10:48 Rx

And coming tomorrow...BRING-A-FRIEND DAY!!

A. 500m Row For Time

B. Partner WOD:
10 minutes: Row for meters
Partner overhead barbell hold (45/35)
**Partners may switch positions as often as needed to keep barbell overhead. Once partner is off rowing machine, barbell may drop from overhead to exchange.

REST 3 minutes

2 minutes as many reps as possible:
Front Squats (45/35)

REST 1 minute

2 minutes as many as possible:
Burpee Plate Hops
**One 45# plate per team. Must come to full knee and hip extension on top of plate. May step up or hop on plate. Both partners may be working at the same time. No requirement for arms.

Post time for 500m Row and total meters, front squat reps, and burpees for WOD
Ex: 1:36, 2225m, 58, 48. Rx

TUES 02.24.15

By | WOD | No Comments
Just pull a little harder

Just pull a little harder

Today's schedule

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

Workout of the Day (WOD)

A. Front Squat: 5-4-3-2-1 working up to a heavy single. (Start at 75% 1 rep max)

B. 24-18-12-6 Rep Rounds For Time:
Front Squats (m = 105/145, w = 70/100)
Toes to bar

Post load for Front Squat and time for WOD. Ex: 285#, 11:24 Rx+

And coming tomorrow...

A. Deadlift: 3 rep max

B. 5 Rounds
15 Burpees
50 Double Unders

Post load for deadlift and time to complete WOD. Ex: 405#, 10:48 Rx

MON 02.23.15

By | WOD | No Comments
Pat and Bennent overhead squat sync

Pat and Bennent overhead squat sync

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

Workout of the Day (WOD)

A. Barbell Complex: In 15 minutes workup to a heavy set of:
1 Power Clean
1 Thruster
1 Push Jerk

B. "Master's Triple Take"
Complete as many rounds & reps as possible in 3 minutes:
10 Thrusters (95/65)
10 Pullups
30 seconds rest
Complete as many rounds & reps as possible in 3 minutes:
10 Power Cleans (95/65)
10 Burpees
30 seconds rest
Complete as many rounds & reps as possible in 3 minutes:
10 Jerks (95/65)
10 Box Jumps (20”)

Post load for complex and 3 scores- total reps for each of the three mini-WODs
Ex: 205#, 65, 56, 54 Rx


And coming tomorrow...

A. Front Squat: 5-4-3-2-1 working up to a heavy single. (Start at 75% 1 rep max)

B. 24-18-12-6 Rep Rounds For Time:
Front Squats (m = 105/145, w = 70/100)
Toes to bar

Post load for Front Squat and time for WOD. Ex: 285#, 11:24 Rx+

FRI 02.20.15

By | Quarterly Progress Checks, WOD, Yoga | No Comments
Who loves bacon!?

Who loves bacon!?

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. Thruster: In 10 minutes work up to a moderate set of 2 from the rack

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

Post load of thruster and time to complete WOD. Ex: 205#, 4:15 Rx

And coming Saturday...

A. Power Clean: 10 Minute EMOM 2 reps (75% of 1 rep max)

B. Partner "Wittman"
7 Rounds
15 Kettlebell swings, (24/16kg)
15 Power Clean (95/65)
15 Box jumps (24/20)

One partner working at a time. Partners must alternate each movement and may complete full rounds an alternate or leap frog each movement. Once a partner starts a set of 15 they must finish that set.

Post load for power clean and time to complete WOD. Ex: 210#, 15:55 Rx

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

THUR 02.19.15 “McFeaters”

By | Quarterly Progress Checks, WOD | One Comment
Gracie looking on as Morgan finishes up partner row

Gracie looking on as Morgan finishes up partner row

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
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 Pullups: 1 set of max reps

B. “McFeaters”
500m Row
30 BW Back Squat
20 BW Deadlift

Post max reps for pullups and time to complete WOD: 18, 10:15 Rx (225#)

And coming tomorrow...

A. Thruster: In 10 minutes work up to a moderate set of 2 from the rack

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

Post load of thruster and time to complete WOD. Ex: 205#, 4:15 Rx