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Monthly Archives: February 2018

THUR 03.01.18

By | WOD | No Comments

Akins and company on a medball team run.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

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 [12 Minute Time Cap]:
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...

18.2
TBA!!

WED 02.28.18 Mobility Night!

By | WOD | No Comments

Leah working on overhead squat mobility


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: Mobility Night- Dr. Jackie Varnum
7:30p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Strict Muscle Ups: In 10 minutes work on strict muscle up transitions

B. For Time [30 Minute Time Cap]
L3
2k Run*
15 Muscle Ups**
2k Run

*Run L2 = 1600m, L1 = 1200m

**Scale Muscle Ups to:
15 Bar Muscle Ups
15 Ring Dips + 15 Chest to bar Pullups
15 Box Ring Dips + 15 Pullups
15 Straight Leg Dips + 15 Barbell Assisted Pullups
15 Bent Knee Dips + 15 Ring Rows

Post time to complete WOD. Ex: 22:15 L3


And coming tomorrow...

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 [12 Minute Time Cap]:
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#

TUES 02.27.18

By | WOD, Yoga | No Comments

Adam R.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

“Zeus” [40 Minute Time Cap]
Three rounds for time of:

30 Wallball shots (20/14 to 10/9ft)
30 Sumo deadlift high-pull (75/55)
30 Box jump (20/16”)
30 Push press (75/55)
30 Cal Row
30 Push-ups
10 Body weight Back squat

Post load for back squat and time for the WOD. Ex: 225#, 38:50 Rx.

And coming tomorrow...

A. Strict Muscle Ups: In 10 minutes work on strict muscle up transitions

B. For Time [30 Minute Time Cap]
L3
2k Run*
15 Muscle Ups**
2k Run

*Run L2 = 1600m, L1 = 1200m

**Scale Muscle Ups to:
15 Bar Muscle Ups
15 Ring Dips + 15 Chest to bar Pullups
15 Box Ring Dips + 15 Pullups
15 Straight Leg Dips + 15 Barbell Assisted Pullups
15 Bent Knee Dips + 15 Ring Rows

Post time to complete WOD. Ex: 22:15 L3

MON 02.26.18

By | WOD | No Comments

Ready for Monday like right before 3,2,1... go of a WOD.


Today's schedule

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

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5. Worksets. Same weight each set. Max reps on final set.

B. 7 Rounds (45 seconds at each station)
Station 1: 35 Double Unders
Station 2: 1 Snatch

Make one snatch attempt per round.

Post load and reps for squat and total of all successful snatches. Do not count missed reps.
Ex: 295#, 7 reps, 930#.


And coming tomorrow...

“Zeus” [40 Minute Time Cap]
Three rounds for time of:

30 Wallball shots (20/14 to 10/9ft)
30 Sumo deadlift high-pull (75/55)
30 Box jump (20/16”)
30 Push press (75/55)
30 Cal Row
30 Push-ups
10 Body weight Back squat

Post load for back squat and time for the WOD. Ex: 225#, 38:50 Rx.

FRI 02.23.18 Open 18.1

By | CrossFit Games, WOD | No Comments

Watching the Open at FNL!


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: Friday Night Lights 18.1!

Workout of the Day (WOD)

18.1
Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars**
10 dumbbell hang clean and jerks (m = 20/35/50, w = 10/20/35)
14/12 cal row

**Scaled (L2) hanging knee raise, (L1) situps.

Post rounds + reps completed. Ex: 10+20 Rx

And coming Saturday...

Partner WOD [20 Minute Time Cap]:
5 Rounds

200 Meter Run (each) + 14 Power Cleans (m = 95/135/185, w = 65/95/125)
45 Double-Unders (each) + 20 Burpees over the bar

At 3,2,1 go… partner 1 starts on 200m run and partner 2 starts on power cleans. When 1 partner finishes the run, they tag and partner 2 goes on the 200m. Once the 1st couplet is completed by both partners then advance to the Double Unders/Burpee couplet with 1 partner working at each station and then switching.

Run and Double Unders reps are individual totals. Clean and Burpees are team total. Both partners working at the same time on opposite movements of each couplet.

Scale Doubles to 20 DU+singles, speed step 1:1, singles 1:1.

Post time for both partners to complete all 5 rounds. Ex: 18:34 L3.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller

And coming Sunday...

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

B. Tabata: 8 rounds of 20 seconds work, 10 seconds rest
Reverse Lunge Steps
Situps (Rx+ = GHD situps)
Kettlebell Swings (24/16 kg)

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, 68, 76, 84 Rx


Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Neal

THUR 02.22.18 Open Announcement

By | Bring a Friend Days, Partner WOD, WOD | No Comments

Coach Brianna


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. 500m Row

B. Partner WOD:
10 minutes: Row for Cal
Partner overhead plate hold (10/15/25/35/45)
**Partners may switch positions as often as needed to keep plate overhead. Once partner is off rowing machine, plate may drop below overhead to exchange.

REST 3 minutes

2 minutes as many reps as possible:
Plate Front Squats (10/15/25/35/45)

REST 1 minute

2 minutes as many reps as possible:
Burpee Plate Steps
**One plate per team. Must come to full knee and hip extension on top of plate by stepping up (no hop on/off). Both partners may be working at the same time. No requirement for arms.

Post time for 500m Row and total cal, front squat reps, and burpees for WOD
Ex: 1:36, 145, 58, 48. L3


And coming tomorrow...

18.1
Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars**
10 dumbbell hang clean and jerks (m = 20/35/50, w = 10/20/35)
14/12 cal row

**Scaled (L2) hanging knee raise, (L1) situps.

Post rounds + reps completed. Ex: 10+20 Rx

WED 02.21.18

By | WOD | No Comments

Elana


Today's schedule

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

Workout of the Day (WOD)

A. Push Press: 3 rep max

B. 7 Rounds [12 Minute Time Cap]:
7 Push Press (m = 65/95/115, w = 45/65/85)
7 C2B Pullups
7 Burpees

Post load for push press and time to complete WOD: 230#, 9:21 L3

And coming tomorrow...

A. 500m Row

B. Partner WOD:
10 minutes: Row for Cal
Partner overhead plate hold (10/15/25/35/45)
**Partners may switch positions as often as needed to keep plate overhead. Once partner is off rowing machine, plate may drop below overhead to exchange.

REST 3 minutes

2 minutes as many reps as possible:
Plate Front Squats (10/15/25/35/45)

REST 1 minute

2 minutes as many reps as possible:
Burpee Plate Steps
**One plate per team. Must come to full knee and hip extension on top of plate by stepping up (no hop on/off). Both partners may be working at the same time. No requirement for arms.

Post time for 500m Row and total cal, front squat reps, and burpees for WOD
Ex: 1:36, 145, 58, 48. L3