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Monthly Archives: March 2016

FRI 03.11.16 Open 16.3!

By | CrossFit Games, WOD, Yoga | No Comments
Broad Jumps

Broad Jumps


Today's schedule

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

Workout of the Day (WOD)

Open 16.3

A. Kipping Progressions: In 10 minutes work on progressions for kipping pullup, C2B pullup, and bar muscle up.

B. Open 16.3
7 Minute AMRAP

Rx
10 Power Snatch (75/55)
3 Bar Muscle ups

Scaled
10 Power Snatch (45/35)
5 Jumping Chest-to-bar Pullups

Group Class Scaling options for Bar Muscle-ups: C2B pullups 1:1, pullups 1:1, BBAP 1:1, ring rows, jumping C2B pullups.

Post total reps completed in the AMRAP. Ex: 87 Rx.

And coming Saturday...

Partner WOD:
For Time [28 Minute Time Cap]:

Open: 50 Cal Row + 50 V-ups**

Then...
5 Rounds:
50 Air Squats
10 Tire Flips 200#
100m Run
100m Partner Carry

Close: 50 Cal Row + 50 V-ups**

All reps and distances are team totals.

At 3,2,1...go 1st partner starts on the row while the other begins v-ups. Athletes must switch rower every 10 cal but may partition the v-ups anyway. Only 1 partner working on v-ups at a time. Once the 50 cal and 50 v-ups are completed the team advances to the air squats. Only 1 partner working at a time on the air squats. Once squats are completed the team advances to the flips, run, and carry (these may be completed in any order): Tire flips may be partner flip or alternating (each team may only flip 1 tire); Only 1 athlete completes the 100m run and this may not be partitioned; and the 100m Carry may be partitioned any way so long as either partner is carried the entire time but athletes may switch as often as desired. When flip, run, and carry are completed, start the next round of air squats and so forth. After completing the 5th round, team advances back to the rower and must switch partners every 10 cal.

**Rx+ = 100 Cal Row + 100 V-ups

Post time to complete the workout. Ex: 23:20 Rx


Saturday Schedule

9a: All Levels CrossFit- Brianna
10a: All Levels CrossFit- Brianna
11a: All Levels CrossFit- Brianna
12:15p: Yoga- Richard Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

WED 03.09.16

By | WOD | No Comments
Annie

Annie


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift: 5 rep max

B. 3 Rounds For Time: [6 Minute Time Cap]
10 Kettlebell swings (32/24kg)
10 Burpee pullups

Post load for deadlift and time for WOD. Ex: 405#, 4:10 Rx.

And coming tomorrow...

A. Hang Squat Clean: 7 sets of 1 working up to a heavy single.

B. For Time Rep Rounds of:
21-15-9
Hang Squat Cleans (95/65)
Hand Release Pushups
90-60-30
Speed Step (L+R=1)

Post load for complex and time for WOD. Ex: 275#, 9:10 Rx

TUES 03.08.16

By | WOD, Yoga | No Comments
Medball Warm-up with Coach Ellen

Medball Warm-up with Coach Ellen


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- 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
8:15p: Tuesday Yoga- Richard
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Strict Pullups: Every minute on the minute for 7 minutes:
15 seconds max rep strict pullups* (may break up into multiple sets)
45 seconds rest

B. For Time: 0:00-6:00:
300m agility sprint (30 x 10m)
Rest remainder of 6 minutes

6:00-12:00:
300m agility sprint (30 x 10m)
Rest remainder of 6 minutes

At 12:00 complete 4 Rounds For Time:
200m sprint
4 Kettlebell snatch (left arm)
4 Overhead Kettlebell backward lunge steps (left arm)
200m sprint
4 Kettlebell snatch (right arm)
4 Overhead Kettlebell backward lunge steps (right arm)

Post reps for pullups, times for sprints, and time for WOD. Ex: 35, 67, 69, 14:40 (24kg)

And coming tomorrow...

A. Deadlift: 5 rep max

B. 3 Rounds For Time: [6 Minute Time Cap]
10 Kettlebell swings (32/24kg)
10 Burpee pullups

Post load for deadlift and time for WOD. Ex: 405#, 4:10 Rx.

Upcoming CFM Events

Wednesday 3/9:Dunk Trunk and body composition testing CFM Gym 3pm-8pm (Rescheduled).
Thursday 3/10:CFM Social and 16.3 Open Announcement at Yeah! Burger Howell Mill 7:30-9pm. No 7pm Class Thursday.
Friday 3/11:CFM FNL featuring the ladies 7-9pm.

MON 03.07.16

By | WOD | No Comments
Shuttle Sprints

Shuttle Sprints


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Front Squat: 3 sets of 5. Worksets at the same weight. Max reps final set.

B. 5 Rounds for time [13 Minute Time Cap]:
15 Wallballs (20/14) (m = 10ft/11ft, w = 9ft/10ft)
12 Sumo Deadlift High Pull (m = 75/95, w = 55/65)
10 Push Press (m = 75/95, w = 55/65)

Post load and reps for Front Squat and time to complete WOD. Ex: 255#, 7 reps, 5:12 Rx

And coming tomorrow...

A. Strict Pullups: Every minute on the minute for 7 minutes:
15 seconds max rep strict pullups* (may break up into multiple sets)
45 seconds rest

B. For Time: 0:00-6:00:
300m agility sprint (30 x 10m)
Rest remainder of 6 minutes

6:00-12:00:
300m agility sprint (30 x 10m)
Rest remainder of 6 minutes

At 12:00 complete 4 Rounds For Time:
200m sprint
4 Kettlebell snatch (left arm)
4 Overhead Kettlebell backward lunge steps (left arm)
200m sprint
4 Kettlebell snatch (right arm)
4 Overhead Kettlebell backward lunge steps (right arm)

Post reps for pullups, times for sprints, and time for WOD. Ex: 35, 67, 69, 14:40 (24kg)

Upcoming CFM Events

Monday 3/7:Dunk Trunk and body composition testing CFM Gym 3pm-8pm.
Thursday 3/10:CFM Social and 16.3 Open Announcement at Yeah! Burger Howell Mill 7:30-9pm. No 7pm Class Thursday.
Friday 3/11:CFM FNL featuring the ladies 7-9pm.

FRI 03.04.16 Open 16.2!

By | CrossFit Games, WOD | No Comments
Aubrey and Dan finishing a clean.

Aubrey and Dan finishing a clean.


Today's schedule

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

Workout of the Day (WOD)

Open 16.2

Beginning on a 4-minute clock, complete as many reps as possible of the following triplet. If completed before 4 minutes, add 4 minutes to the clock and proceed to the next round adding weight to the squat clean with descending rep scheme:
Rx:
25 toes-to-bars
50 double-unders
15-13-11-9-7 squat cleans
m = 135, 185, 225, 275, 315
w = 85, 115, 145, 175, 205

Scaled:
25 hanging knee raises
50 single-unders
15-13-11-9-7 squat cleans
m = 95, 115, 135, 155, 185
w = 55, 75, 95, 115, 135

Additional Scaling Options for Classes:
Scaling T2B: K2A 1:1, T2R 1:1, Hanging Knee Raises 1:1, Situps 1:1
Scaling Double Unders: (DU+single) 25 reps, speed step 1:1, singles 1:1
L1 weights: (m = 65, 75, 95, 115, 135; w = 35, 45, 55, 65, 75)

In selecting which weights to go for the WOD select a weight ladder such that the 3rd round is below your 1RM Squat Clean OR (Power Clean + Front Squat). Either movement/combo is permitted.

Post total reps completed and tie break time for Double-unders. Ex: 259, 9:58 Rx

And coming Saturday...

Partner WOD
20 Minute AMRAP:
15 Push Jerks (m = 95/135, w = 55/95)
20 Burpee Box Jumps (24″/20″)
25 Deadlifts (m = 165/225, w = 105/155)
30 Cal Row

1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.

Post total rounds and reps completed. Ex: 3+12 Rx+.


Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Travis
11a: Open Gym- Travis
12:15p: Deep Stretch Class- Michael. Click here to reserve

THUR 03.03.16

By | WOD | No Comments

Upcoming CFM Events

Thursday 3/3: Open 16.2 Announcement Live Viewing at 7:40pm-8:30pm at CFM.
Friday 3/4: CFM Friday Night Lights (FNL). Click for more details about the Open Competition.
Monday 3/7:Dunk Trunk body composition testing at CFM 3-7pm.
Thursday 3/10:CFM Social and Open Week 3 Live Announcement at Yeah! Burger West Midtown 7:30pm

Jin, Chris, and Rodrigo

Jin, Chris, and Rodrigo


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Viewing 16.2 Live Announcement

Workout of the Day (WOD)

A. Hang Power Clean (HPC): 4 sets of 3 reps. Working up to heavy set of 3.
*Each set without dropping the bar.

B. Rep Rounds For Time:
2 Hang Power Clean (75% of 3 rep max part A.)
1-2-3-4-5-6-7-8-9-10 Lateral Barbell Burpees

Post load for HPC and time for WOD. Ex: 245#, 9:41 @ 185#


And coming tomorrow...

Open 16.2: TBA