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Monthly Archives: April 2018

TUES 05.01.18

By | WOD, Yoga | No Comments

May the Force be with us. #maythefourth #squatyoumust #darksidetraining


Today's schedule

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

Workout of the Day (WOD)

AMRAP 25
L3
20 push-ups
30 sit-ups
40/30 cal row

Scaling
Reduce the number of reps of each exercise in this longer AMRAP so you can keep moving with very little rest.
L2
AMRAP 25
10 push-ups
20 sit-ups
30/25 cal row
L1
AMRAP 20
10 incline push-ups
15 sit-ups
20/16 cal row

Rounds and reps for the AMRAP. Ex: 5+58 L3

And coming tomorrow...

A. Snatch Complex
Hang Power Snatch + Overhead Squat
4 x 1+3

B. AMRAP 10
5 Power Snatches (95/65)
10 Overhead Lunges
5 Strict Chin Ups

Post load for complex and rounds and reps for AMRAP. Ex: 175#, 6+8 Rx.

MON 04.30.18

By | WOD | No Comments

Stacy


Today's schedule

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

Back Squat
5-5-5-5
Increasing weight each set

B. CFG AGOQ 2 2018
[15min Time Cap] 4 rounds for time of:

25 chest-to-bar pull-ups
5 cleans (245/170)*

*Scale clean weight to 80% of 1RM Clean

Post load squat and time for the WOD or total reps completed in the time cap.
Ex: 340#, 112 Rx


And coming tomorrow...

AMRAP 25
L3
20 push-ups
30 sit-ups
40/30 cal row

Scaling
Reduce the number of reps of each exercise in this longer AMRAP so you can keep moving with very little rest.
L2
AMRAP 25
10 push-ups
20 sit-ups
30/25 cal row
L1
AMRAP 20
10 incline push-ups
15 sit-ups
20/16 cal row

Rounds and reps for the AMRAP. Ex: 5+58 L3

FRI 04.27.18 Marvel Galaxy WOD coming Saturday!

By | Partner WOD, WOD, Yoga | No Comments

"Iron Man" Damon


Today's schedule

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

Workout of the Day (WOD)

EMOM 12
Min 1: 6 Bar Muscle Ups
Min 2: 12 Box Jumps (24/20)
Min 3: 18/15 Cal Row

Post few reps completed for each movement. Ex: 6,12,18 Rx.

And coming Saturday...

“Marvel Galaxy”
Iron Man** AMRAP 3:30
200m Run
5 Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP Wallballs (m = 10 to 9ft/14/20 to 10ft, w = 6/10/14 to 9ft)
-Rest 4 minutes-

Cap’ AMRAP 3:30
200m Run**
5 Clean & Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP 1-Arm Dumbbell Snatch (m = 25/35/50, w = 15/25/35)
-Rest 4 minutes-

Thor AMRAP 3:30
200m Run**
20 Sledgehammers (10)
5 Hammer Facing Burpees
AMRAP Hammer Overhead Lunges (10)
-Rest 4 minutes-

Star-Lord AMRAP 3:30
200m Run
250m Row
5 Burpees over Erg
AMRAP Slamballs (30/20)

**During the Iron Man AMRAP athletes wear weighted vest (20/14) aka “Iron Man Suit” during the entire AMRAP. During the Cap’ AMRAP athletes carry plate (45/25) aka “Cap’s Shield” for the 200m Run. During the Thor AMRAP athletes are holding the Sledgehammer aka “Thor’s Hammer” until the hammer facing burpees.

Score is total Wallballs, Snatches, Lunges and Slamballs.
Ex: 39, 36, 32, 31 = 138 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. 50m Max Weight Sled Push

B. 3 Person Team, 5 Rounds
100m Sled Push (90/50)
10 Sand Bag Cleans (50/25)
100m KB Farmers Carry (24's/16's kg)
Each Partner Starts at a different Station

Post load for sled push and time for WOD. Ex: 280#, 16:10 Rx.

Sunday Schedule

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

THUR 04.26.18

By | WOD | No Comments

Rob


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. Snatch Complex
Hang Power Snatch + Squat Snatch
4 x 2+1
Building in weight each set

B. 2018 CrossFit Games Age Group Qualifier 4
AMRAP 5

9 Handstand Push Ups
6 Bar Facing Burpees
3 Snatches (165/115)

Post load for complex and rounds and reps for the AMRAP.
Ex: 150#, 3+8 Rx


And coming tomorrow...

EMOM 12
Min 1: 6 Bar Muscle Ups
Min 2: 12 Box Jumps (24/20)
Min 3: 18/15 Cal Row

Post few reps completed for each movement. Ex: 6,12,18 Rx.

WED 04.25.18

By | WOD | No Comments

Sarah


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
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. 50-40-30-20-10 Rep Rounds of:
Kettlebell Swings (53/35)
Sit Ups

B. Run: On a running clock
5 x 400m
rest 1:1

Post time for Part A. and time for Part B.
Ex: 14:20 Rx, 15:42 Rx


And coming tomorrow...

A. Snatch Complex
Hang Power Snatch + Squat Snatch
4 x 2+1
Building in weight each set

B. 2018 CrossFit Games Age Group Qualifier 4
AMRAP 5

9 Handstand Push Ups
6 Bar Facing Burpees
3 Snatches (165/115)

Post load for complex and rounds and reps for the AMRAP.
Ex: 150#, 3+8 Rx

TUES 04.24.18

By | WOD | No Comments

Stacy


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
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)

A. Front Squat:
In 12 minutes work up to a heavy double at 90% 1 RM

B. “Heartbreak Kid” [13 Minute Time Cap]
3 Rounds:
10 Front Squats (m = 115/155/185, w = 75/105/125)
20 Pullups (L2/L3+ = Strict)
50 Double-unders

Post load for Squat and time for the WOD.
Ex: 315#, 9:49 L2+


And coming tomorrow...

A. 50-40-30-20-10 Rep Rounds of:
Kettlebell Swings (53/35)
Sit Ups

B. Run: On a running clock
5 x 400m
rest 1:1

Post time for Part A. and time for Part B.
Ex: 14:20 Rx, 15:42 Rx

MON 04.23.18

By | WOD | No Comments

Kathy


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
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. Increasing weight each round:
10-8-6-4-2

Back Squat
Strict Press
Deadlift

B. Hip Stretches

Post load for final set of each lift. Ex: 365#, 185#, 455#

And coming tomorrow...

A. Front Squat:
In 12 minutes work up to a heavy double at 90% 1 RM

B. “Heartbreak Kid” [13 Minute Time Cap]
3 Rounds:
10 Front Squats (m = 115/155/185, w = 75/105/125)
20 Pullups (L2/L3+ = Strict)
50 Double-unders

Post load for Squat and time for the WOD.
Ex: 315#, 9:49 L2+