WOD

Double Trouble Competition on Saturday. Sarah, Kelly, and Christine.

Quarterly Progress Checks

This week 8/18-8/23 is the quarterly progress checks where we retest from May 2014. There will be benchmark WODs and lifts every day. This Saturday, August 23rd will also be our CFM Gamenight at Ormsby’s (see whiteboard for details).

Is this your first Quarterly Check-In Week?

Here’s what’s about to go down…
1. Retest your baseline! For your first workout of the week, you’ll retest your Baseline. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 8/24 from 1-2pm with Coach Dyer OR on Saturday, 8/23 with Coach Mike from 12-1pm (Make up day Open Gym). During the week, you can make up a day or test your Baseline at Open Gym times 8am, 4pm, and 8pm.
2. Goal-Setting & reflection: At the beginning of class on Wed & Fri, we’ll take 5 minutes to reflect on our progress over the last three months and set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike this Wednesday evening, Aug 20th from 8-830pm for a goal-setting workshop. We’ll take some time to visualize what we want our future to be like, then set smaller, action steps to achieve our longer-term goals.
3. Record your results! If you haven’t been doing it already, now is the time to start tracking your progress in the gym. You could use a spreadsheet. Or Google Docs, or old school with a journal/composition notebook. We have journals available at the ProShop too!
4. Saturday afternoon will be Make-Up Day Open Gym 12-1pm.Coach Kelly will be doing a Team WOD on Saturday in each of the three classes, 9, 10 and 11am and after during Open GYm you’ll have the chance to make up a workout you missed earlier in the week.

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- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA – 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. Overhead Squat: 3 sets of 4 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 3 minutes L-sit hold on rings or parallettes.

Post time for Baseline and load for OHS. Ex: 5:52 Rx, 155#.

And coming tomorrow…

A. Olympic Total: 1 rep max Snatch followed by 1 rep max Clean & Jerk

B. 1 Minute Max Cals Airdyne

Post max load for Snatch and C&J and total cal. Ex: 185#, 275#, 32

MON 08.18.14 Quarterly Progress Checks Read More »

Partner WOD on Tech Campus. Coach Kelly leading the warmup.

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

Workout of the Day (WOD)

A. Front Squat: 4 sets 4 workups. Rest 3 minutes between sets.

B. 4 Rounds for Time [16 minute time cap]
250m Row
15 Situps w/ Medball (20/14)
15 Wallball shots 10ft (20/14)

Post final load for front squat and time to complete WOD. Ex: 275#, 9:15 Rx

And coming Saturday…

Partner Chipper WOD “Keepin’ it up”
45 Push Press (45/35) Top-to-Top**
3x 100m Medball Carry (20/14)
20 Tire Flips
45 Box Jumps (24/20)
20 Wallball Shots (20/14) 10ft
3x 100m Sprints
45 Thrusters (45/35) Top-to-Top**

**For the entire workout the empty barbell must be held overhead. For push press and thrusters the barbell will descend to the bottom position but must immediately return to overhead (the movement starts and ends at the top). 10 jumping jack penalty per person any time the barbell is lowered (or is resting) below overhead. All reps team totals.

Post time for partners to complete WOD Ex. 12:55 Rx

FRI 08.15.14 Read More »

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

Workout of the Day

A. Bench Press: 3 sets of 5 reps. Worksets at the same weight. Max Reps in the final set.

B. 7 Rounds For Time [Time cap 16 minutes]
7 Hang Power Snatch (m = 75:95 / w = 55:65)
7 Air Squats
**Every minute on the minute 5 Burpees

Post load for complex and time to complete rounds. Ex: 205#, 8:50 Rx

And coming tomorrow…

A. Front Squat: 4 sets 4 workups. Rest 3 minutes between sets.

B. 4 Rounds for Time [16 minute time cap]
250m Row
15 Situps w/ Medball (20/14)
15 Wallball shots 10ft (20/14)

Post final load for front squat and time to complete WOD. Ex: 275#, 9:15 Rx

THUR 08.14.14 Read More »

Brandon finishing a Clean and Hang Clean complex.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
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. Back Squat: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.

B. Every minute on the minute (EMOM):
7 Rounds
ODD: 2x50m Shuttle sprint for time
EVEN: 20 seconds reverse plank hold

Post load and reps for Back Squat, and total time (seconds) for sprints. Ex: 285#, 148 seconds

And coming tomorrow…

A. Bench Press: 3 sets of 5 reps. Worksets at the same weight. Max Reps in the final set.

B. 7 Rounds For Time [Time cap 16 minutes]
7 Hang Power Snatch (m = 75:95 / w = 55:65)
7 Air Squats
**Every minute on the minute 5 Burpees

Post load for complex and time to complete rounds. Ex: 205#, 8:50 165#

WED 08.13.14 Read More »

Sarah working through Kettlebell swings — Sarah working through kettlebell swings

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

Workout of the Day (WOD)

A. Kipping: In 15 minutes practice kipping (bar/rings)
Then… Max Unbroken Kipping Complex in 60 seconds:
1 Pullup
1 Toes-to-bar

B. For Time
60 Double Unders
30 Pullups
60 Double Unders
30 1-arm Kettlebell Snatch (alt) (24/16kg)
60 Double Unders
30 Toes-to-bar
60 Double Unders
30 Goblet Squats (24/16kg)

Post max unbroken reps for complex and time to complete WOD. Ex: 12, 10:55

And coming tomorrow…

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

B. Every minute on the minute (EMOM):
7 Rounds
ODD: 2x50m Shuttle sprint for time
EVEN: 20 seconds reverse plank hold

Post load and reps for Back Squat, and total time (seconds) for sprints. Ex: 285#, 148 seconds

TUES 08.12.14 Read More »

Deadlift and Smiles :) — Deadlift and Smiles 🙂

Today’s schedule

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

Workout of the Day (WOD)

A. For 10 minutes every minute on the minute (EMOM): Complete 1 complex.
1 Power Clean
1 Hang Clean

B. Rep Rounds: 21-15-9
Squat Clean (95/65)
Hand Release Pushups

Post load for complex and time for rep rounds. Ex: 205# 8:10.

And coming tomorrow…

A. Kipping: In 15 minutes practice kipping (bar/rings)
Then… Max Unbroken Kipping Complex in 60 seconds:
1 Pullup
1 Toes-to-bar

B. For Time
60 Double Unders
30 Pullups
60 Double Unders
30 1-arm Kettlebell Snatch (alt) (24/16kg)
60 Double Unders
30 Toes-to-bar
60 Double Unders
30 Goblet Squats (24/16kg)

Post max unbroken reps for complex and time to complete WOD. Ex: 12, 10:55

MON 08.10.14 Read More »

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

Workout of the Day (WOD)

A. Back Squat: In 15 minutes work up to a 3 Rep Max.

B. 25-20-15-10-5 Reps Rounds of: [20 minute time cap]
Air Squats
Hand Release Pushups
Situps
200m Sprint Each Round

Post load for squat and time to complete rep rounds. Ex: 375#, 11:15 Rx

And coming Saturday…

Partner WOD
4x200m Relay
40 Kettlebell Swings (24/16kg)
20 Deadlift (225/155)
60 T2B
20 Deadlift (225/155)
40 Kettlebell Swings (24/16kg)
4x200m Relay

FRI 08.08.14 Read More »

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Lis
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

A. In 15 minutes work up to a heavy complex:
1 Push Press
2 Jerk (Push or Split)

B. 5 Rounds For Time (@ 75% of complex)
5 Deadlift
4 Hang Power Clean
3 Shoulder to Overhead
8 Burpees to 6” target
Rest 1 minute between rounds

Post load for complex and time to complete rounds. Ex: 205#, 8:50 165#

And coming tomorrow…

A. Back Squat: In 15 minutes work up to a 3 Rep Max.

B. 25-20-15-10-5 Reps Rounds of: [20 minute time cap]
Air Squats
Hand Release Pushups
Situps
200m Sprint Each Round

Post load for squat and time to complete rep rounds. Ex: 375#, 11:15 Rx

THUR 08.07.14 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Tabata Double Unders (DUs): 8 rounds (20 seconds work : 10 seconds rest)

B. For Time [26 minute time cap]:
400m Run
45 Double Unders**
15 Thrusters (m = 95:135 / w = 65:95)
45 Double Unders
800m Run
45 Double Unders
15 Thrusters (m = 95:135 / w = 65:95)
45 Double Unders
400m Run

**Option: Singles (2:1). Must complete at least 1 DU per set.

Post total DUs from Tabata and time to complete WOD. If doing singles option, include minimum DUs completed in a set.
Ex1: 183, 14:43 Rx+
Ex2: 48, 22:10 (10DU) 65#

And coming tomorrow…

A. In 15 minutes work up to a heavy complex:
1 Push Press
2 Jerk (Push or Split)

B. 5 Rounds For Time (@ 75% of complex)
5 Deadlift
4 Hang Power Clean
3 Shoulder to Overhead
8 Burpees to 6” target
Rest 1 minute between rounds

Post load for complex and time to complete rounds. Ex: 205#, 8:50 165#

WED 08.06.14 Read More »

Wallball shot sequence. "What's the most important part of the movement for a Wallball shot ?" — Wallball shot sequence. “What’s the most important part of the movement for a Wallball shot ?”

Today’s schedule

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

Workout of the Day (WOD)

A. Deadlift: In 16 minutes work up to a 5 Rep Max.

B. 16 minutes as many rounds as possible (AMRAP):
7 Handstand pushups**
13 Box Jumps/Step Ups (24/20″) (Step downs only)
20 Mtn Climbers (L + R = 1 rep)
Rest 2 minutes between rounds

**Scale (S2O) Shoulder to overhead (115/85)

Post load for Deadlift. Post total reps for the WOD. Ex: 195#, 205 scaled 75#

And coming tomorrow…

A. Tabata Double Unders (DUs): 8 rounds (20 seconds work : 10 seconds rest)

**Option: Singles (2:1). Must complete at least 1 DU per set.

Post total DUs from Tabata and time to complete WOD. If doing singles option, include minimum DUs completed in a set.
Ex1: 183, 14:43 Rx+
Ex2: 48, 22:10 (10DU) 65#

TUES 08.05.14 Read More »