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All posts by Michael Aaron

MON 05.19.14

By | WOD | No Comments
QPC. CrossFit Total. Christine on her max deadlift.

QPC. CrossFit Total. Christine on her max deadlift.

Today's schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: ..YOGA Cancelled Tonight..
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Max reps on 3rd set.

B. 5 Rounds For Time:
5 1-arm Kettlebell Overhead squats (16/8kg) Left Arm
5 1-arm Kettlebell Overhead squats (16/8kg) Right Arm
30 Situps

And coming tomorrow...

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

B. 16 minutes as many rounds as possible (AMRAP):
20 Box Jumps (24/20”)
10 Calorie Row
8 Sledgehammers
2 Handstand Wall Climbs

FRI 05.16.14 Quarterly Progress Checks Day 5

By | Quarterly Progress Checks, WOD | No Comments

Today's schedule

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

Workout of the Day (WOD)

A. CrossFit Total
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift

B. 1 Minute Max Cals Airdyne

And coming Saturday...

QPC Make-up Day

THUR 05.15.14 Quarterly Progress Checks Day 4

By | Quarterly Progress Checks, WOD | No Comments

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

Workout of the Day (WOD)

5 Rounds For Time
7 Handstand Pushups
14 Pistols
21 Double unders

And coming tomorrow...

A. CrossFit Total
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift

B. 1 Minute Max Cals Airdyne

WED 05.14.14 Quarterly Progress Checks Day 3

By | Quarterly Progress Checks, WOD | No Comments

Today's schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
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. Max Distance Handstand Walk

B. 20 minute As many rounds as possible (AMRAP):
20 Thrusters (135/95)
20 Pullups**
20 Burpees

**No Bands. Sub Barbell Assisted Pullups 1:1 or Ring Rows 2:1

Post max distance and rounds and reps for AMRAP. Ex: 24ft, 2+52

And coming tomorrow...

5 Rounds For Time
7 Handstand Pushups
14 Pistols
21 Double unders

TUES 05.13.14 Quarterly Progress Checks Day 2

By | Quarterly Progress Checks, WOD | No Comments

Today's schedule

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

Workout of the Day (WOD)

A. Grace:
30 Clean & Jerk for time (135/95)

B. 4 x 500m Row
For every second difference than your time for first 500m Row complete 1 burpee before continuing to next row.

Post time for Grace and time for 1st 500m row + total burpees completed for time difference per each following row. Example: Grace 2:12, 500m Row 1:48, Burpees 12

And coming tomorrow...

A. Max Distance Handstand Walk

B. 20 minute As many rounds as possible (AMRAP):
20 Thrusters (135/95)
20 Pullups**
20 Burpees

**No Bands. Sub Barbell Assisted Pullups 1:1 or Ring Rows 2:1

Post max distance and rounds and reps for AMRAP. Ex: 24ft, 2+52

MON 05.12.14 Quarterly Progress Checks

By | Quarterly Progress Checks, WOD, Yoga | No Comments

Today's schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA Front Room- Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups

B. Pistols: Every minute on the minute (EMOM) 4 pistols (Left + Right = 2) for 10 minutes.

And coming tomorrow...

A. Grace:
30 Clean & Jerk for time (135/95)

B. 4 x 500m Row
For every second difference than your time for first 500m Row complete 1 burpee before continuing to next row.

Post time for Grace and time for 1st 500m row + total burpees completed for time difference per each following row. Example: Grace 2:12, 500m Row 1:48, Burpees 12

FRI 05.09.14

By | WOD | No Comments

Today's schedule

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

Workout of the Day (WOD)

Nancy
5 Rounds:
15 Overhead Squats (95/65)
400m Run

And coming Saturday...

“Sprint to the End”
3 Rounds (3 minutes per round)
150m row
3 Bar facing burpees
3 Shoulder to overhead (135:85 / 95:65)**
As many as possible: 20 yard sprints in remaining time
Rest 1 minute