WOD

Liz H. front rack carry. "This WOD doesn't look that challenging" -Said every CrossFitter once. — Liz H. front rack carry. “This WOD doesn’t look that challenging” -Said every CrossFitter once.

Today’s schedule

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

Workout of the Day (WOD)

A. Power Snatch: In 12 minutes work up to a moderate single: 5-4-3-2-1.

B. For Time [20 minute time cap]:
OPEN: 400 Meter Run
3 rounds:
12 Chest-to-bar Pullups
9 Power Snatch (95/65)
6 Handstand Pushups**
CLOSE:
400 Meter Run
20 Burpees

**Scale to HSPU Negatives 1:1 or Shoulder-to-overhead (95/65) 1:2 (12 reps)

Post max load for Power Snatch and time to complete WOD. Ex: 155#, 11:10 Rx

And coming tomorrow…

A. Deadlift: 3 Rep Max

B. 12 minute EMOM:
ODD:
5 Sumo deadlift high pull (32/24 kg)
14 Jumping Lunges
AMRAP Double Unders

EVEN:
Rest

Post load for Deadlift. Post total reps of Doubles Unders for the WOD. Ex: 415#, 220 Rx.

TUES 10.14.14 Read More »

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- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Sure-fire Way to Learn the Clean by Jon-Erik Kawamoto. Savvy athletes and fitness enthusiasts perform the power clean or squat clean in their strength and conditioning program to develop explosive power in the hips, rate of force development, dynamic flexibility, and to improve athletic performance (particularly with running, jumping, and throwing). This article will break down the clean into its key parts to make it easier to learn, so you too can start reaping the benefits of this awesome exercise…(click here to read more)!

Workout of the Day (WOD)

A. Clean & Jerk: In 16 minutes work up to a heavy single.

B. Triple AMRAP
3 minutes AMRAP
Clean & Jerk (m = 135/155, w = 95/105)
3 minutes Rest
2 minute AMRAP
Power Clean (m = 135/155, w = 95/105)
2 minutes Rest
1 minute AMRAP
Front Squats (m = 135/155, w = 95/105)

Post load for C&J and total reps from Triple AMRAP. Ex: 245#, 57 Rx+

And coming tomorrow…

A. Power Snatch: In 12 minutes work up to a moderate single: 5-4-3-2-1.

B. For Time [20 minute time cap]:
OPEN: 400 Meter Run
3 rounds:
12 Chest-to-bar Pullups
9 Power Snatch (95/65)
6 Handstand Pushups**
CLOSE:
400 Meter Run
20 Burpees

**Scale to HSPU Negatives 1:1 or Shoulder-to-overhead (95/65) 1:2 (12 reps)

Post max load for Power Snatch and time to complete WOD. Ex: 155#, 11:10 Rx

MON 10.13.14 Read More »

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- Mike
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

A. Deadlift: In 12 minutes work up to a heavy set of 7 unbroken.

B. 3 Rounds For Time [18 minute time cap]:
60 Double-Unders
30 Wallballs (20/14)
15 Deadlifts (185/125)

Post load for Deadlift and time to complete WOD Ex: 275#, 9:45 Rx

And coming Saturday…

Partner WOD:
Team of 2
20 minute AMRAP with Static Holds
20 Pullups while partner holds plank on elbows
10 Power Cleans (135/95) while partner dead hangs on pullup bar
200m Run

All reps are team totals. One partner working at a time while the other is in a static hold. Both partners run at the same time and once both are finished they may start the next round.

Score is total number of pullups and power cleans completed (30 points per round). Ex: 189 Rx.

Saturday YOGA

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 10.10.14 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Box Jumps: EMOM for 8 minutes 3 Box Jumps (step downs only). Same height for all sets.

B. Partner WOD
2 rounds with 2 minutes at each station:
Row for Cal
Kettlebell Hang Power Clean (20’s/12’s kg)
Box Jumps (30/24”) (step down only)
10ft Bear Crawl
AbMat Situps

Post box jump height and total reps from WOD. Ex 36”, 342 Rx

And coming tomorrow…

A. Deadlift: In 12 minutes work up to a heavy set of 7 unbroken.

B. 3 Rounds For Time [18 minute time cap]:
60 Double-Unders
30 Wallballs (20/14)
15 Deadlifts (185/125)

Post load for Deadlift and time to complete WOD Ex: 275#, 9:45 Rx

THUR 10.09.14 Read More »

"I am the calm in the storm" Big Boat Race Saturday Team WOD — “I am the calm in the storm” Big Boat Race Saturday Team WOD

Today’s schedule

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

Workout of the Day (WOD)

A. Push Press: 5 sets of 3 reps. Worksets at the same weight. Max reps on final set.

B. 12 minute EMOM:
1st: 7 Push Press (60% of part A.)
2nd: 10 Hollow Rocks
3rd: 7 Strict Pullups (max reps in final minute)

Post load and reps for Push Press. Post total pullups for the WOD and weights.
Ex: 205# x 4 reps, 165#, 31 @ 25#.

And coming tomorrow…

A. Box Jumps: EMOM for 8 minutes 3 Box Jumps (step downs only). Same height for all sets.

B. Partner WOD
2 rounds with 2 minutes at each station:
Row for Cal
Kettlebell Hang Power Clean (20’s/12’s kg)
Box Jumps (30/24”) (step down only)
10ft Bear Crawl
AbMat Situps

Post box jump height and total reps from WOD. Ex 36”, 342 Rx

WED 10.08.14 Read More »

Coach Kelly watching Ellen on her Front Squat

Today’s schedule

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

Workout of the Day (WOD)

A. Front Squat: In 10 minutes work up to a heavy single (not a 1 rep max).

B. For Time:
200m run to start each round
10-8-6-4-2 Front Squat (155/105)
Rest 30 seconds b/t rounds

Post load for Front Squat and time to complete WOD. Ex: 315#, 9:10 Rx

And coming tomorrow…

A. Push Press: 5 sets of 3 reps. Worksets at the same weight. Max reps on final set.

B. 12 minute EMOM:
1st: 7 Push Press (60% of part A.)
2nd: 10 Hollow Rocks
3rd: 7 Strict Pullups (max reps in final minute)

Post load and reps for Push Press. Post total pullups for the WOD and weights.
Ex: 205# x 4 reps, 165#, 31 @ 25#.

TUES 10.07.14 Read More »

Sarah with a good landing position on the box jump

Today’s schedule

Workout of the Day (WOD)

A. Deadlift:In 16 minutes work up to a 5 rep max..

B. 14 minute EMOM
ODD:
8 sumo deadlift high pull (32/24kg)
AMRAP Burpee box jumps (BBJ) (24/20″)

EVEN:
30 seconds pushup position plank hold

Post load for Deadlift and total reps of BBJ. Ex: 355#, 38 Rx

And coming tomorrow…

A. Front Squat: In 10 minutes work up to a heavy single (not a 1 rep max).

B. For Time:
200m run to start each round
10-8-6-4-2 Front Squat (155/105)
Rest 30 seconds b/t rounds

Post load for Front Squat and time to complete WOD. Ex: 315#, 9:10 Rx

MON 10.06.14 Read More »

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. Squat Clean: Every minute on the minute for 7 minutes:
1 Squat Clean
1 Hang Squat Clean
(80% of 1 rep max Squat Clean)

B. For Time [12 minute time cap]:
9-7-5
Squat Clean (m=95/135 w=65/95)
Strict Handstand Pushups

Post load and reps for Squat Clean Complex and time to complete WOD Ex: 235#, 6:38 Rx+

And coming Saturday…

Team WOD:
“Big Boat Race Relay”
Teams of 3
Two Rounds:
9 x 200 Meter Run
9 x 250 Meter Row
One teammate works while the others rest.

Saturday YOGA

Time: 12p

Sunday

Time: 10a class, 11a open gym

FRI 10.03.14 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Speed Singles: 3 rounds of 1 minute AMRAP speed singles (R+L=1)
Rest 3 minutes between rounds.

B. “Capoeira”
15 minute AMRAP
10 Toes to Bar
15 Burpees
40 Double-Unders

Post all 3 scores from singles and rounds and reps from WOD. Ex 86-85-92, 5+20 Rx.

And coming tomorrow…

A. Squat Clean: Every minute on the minute for 7 minutes:
1 Squat Clean
1 Hang Squat Clean
(80% of 1 rep max Squat Clean)

B. For Time [12 minute time cap]:
9-7-5
Squat Clean (m=95/135 w=65/95)
Strict Handstand Pushups

Post load and reps for Squat Clean Complex and time to complete WOD Ex: 235#, 6:38 Rx+

THUR 10.02.14 Read More »

P. Lane and Jin warming up with some overhead squats

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- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly