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MON 02.12.18 1st Quarterly Progress Checks!!

By | Quarterly Progress Checks | No Comments

May the force be strong with you!


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. 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


And coming tomorrow...

“Super 8”

8 Minute AMRAP:

Complete as many reps and rounds as possible:

8 Burpee Box Jump Overs (m = 20/24/30, w = 14/20/24)**
8 Power Cleans
8 Thrusters

Barbell weight:
(m = 45/75/95, w = 35/55/65)

**L1/L2 may perform burpee step up overs.

Post rounds and reps from AMRAP. Ex: 5+4 L3.

MON 01.22.18

By | WOD | No Comments

Coach Anthony


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: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

Perform the following tests:

L-sit on P-bar for Time.
Handstand walk for distance.
Chest to bar weighted pull-up for load.
Snatch 1 rep for load.

Post time, distance, and loads.
Ex: 0:31, 12ft, 35#, 185#


And coming tomorrow...

“Snatch Me If You Can”
5 Minute AMRAP

Squat Snatch @ 65% of 1 RM

Post load and reps for the WOD. Ex: 120# 27.

MON 12.18.17

By | WOD | No Comments

Coach Anthony
#backtobusinessmonday


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Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
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. Toes to bar: Complete 1 set of max reps. Scale to: Knees touching arms (KTA), Toes to short Rings (T2SR), Toes to Rings (T2R), Hanging Knee Raise (HKR), Situps w/ Medball (20/14).

B. 5 Rounds For Time [7 Minute Time Cap]
5 Back Squats (70% of 1RM)
10 Situps w/ Medball (20/14)

Post reps for toes to bar and load and time for WOD. Ex: 33, 275#, 4:10 Rx.

And coming tomorrow...

"Tabata This!"

Tabata Cal Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pullup
Rest 1 minute
Tabata Pushup
Rest 1 minute
Tabata Situp

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise and total for final score.
Ex: 6, 14, 10, 11, 10 = 51 Rx.

MON 12.11.17

By | WOD | No Comments

Akins


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
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. 5 Rounds For Time[15 Minute Time Cap]
7 Dumbbell Strict Press (m = 25/35/50’s, w = 15/20/35’s)**
7 Deadlift (m = 155/225/275, w = 95/155/195)
30 Air Squats

**(L+ = Strict Handstand Pushups)

Post time for WOD. Ex: 8:08 L3+.

B. Partner Stretch: Straddle, Butterfly, Shoulder

And coming tomorrow...

A. 4 Rounds For Time [9 Minute Time Cap]
10 Dumbbell Snatch (m = 25/35/50/70, w = 15/20/35/50)
8x 25ft Shuttle Sprint

B. Weighted Strict Pullups: 10 Minutes E2MOM 1 set of max reps.

Post time for the WOD and weight and reps for pullups. Ex: 6:20 L4, 55#, 27 reps.

MON 12.04.17 4th Quarterly Progress Checks This Week!

By | WOD | No Comments

Coach Michael warming up with air squats


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
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)

Baseline Plus [17 Minute Time Cap]
Level 3
2 Rounds
500m Row
40 Goblet Squats (24/16kg)
30 Wall Sit Ups
20 Deficit Pushups (3.5”/2.5”)
10 Strict Pullups

Level 2
2 Rounds
500m Row
40 Air Squats
30 Wall Sit Ups
20 Pushups
10 Pullups

Level 1
2 Rounds
500m Row
40 Air Squats
30 Wall Sit Ups
20 Incline Pushups (30”)
10 Ring Rows (toes under the rings)

Post time to complete the WOD. Ex: 11:40 L3

And coming tomorrow...

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

Post weights for each lift and total. Ex: 250#, 150#, 365#, (765#)

MON 11.20.17

By | WOD | No Comments

Ellen leading the pack on a kettlebell front rack carry


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Ellen
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. Bulletproof Shoulders Activation
1. Side Plank Rev-Fly 10x/side
2. Mod Pushup Y-hold (2 sec hold) 8x/side (alt) "Palm facing down"
3. Scapular Pushups 10x
4. T's with 5# plates 10 reps (2 sec hold) "Thumbs up"
5. W's with 5# plates 10 reps (2 sec hold) "Pinkies up"
6. Side Ext Rot. w/ 5# plate 10x/side (2 sec hold at top)

B. Snatch:
1 set of 3 @ 70%
1 set of 2 @ 75%
5 sets of 1 (80% 1RM). All sets at the same weight.

Post load for snatch. Ex: 170#

And coming tomorrow...

A. 20 Minute AMRAP:
L3 Open
400m Run
3 Rounds of Cindy*

*Cindy is 5 pullups, 10 pushups, 15 air squats.

L2 Performance
300m Run
3 Rounds of Cindy*

L1 Fitness
200m Run
2 Rounds of Cindy*

B. Supple Leopard Shoulder Sequence:
Lacrosse ball anterior shoulder smash
Banded shoulder chest stretch
Banded shoulder lat stretch
Banded bully stretch

Post rounds and reps completed. 400m = 400 reps.
Ex: 4 + 421 L3.

MON 11.13.17

By | WOD | No Comments

Elana


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
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. Clean: In 18 Minutes work up to a 1 Rep Max

B. Shoulder Press: In 12 Minutes work up to a 5 Rep Max

C. 2 Minute AMRAPs. Rest 30 seconds between each set:
300m Run + Burpee Pullups
300m Run + Burpee Pullups
200m Run + Burpee Pullups
200m Run + Burpee Pullups

Rx+ = 400m-400m-300m-300m

Post load for clean and press and total reps of burpee pullups. Ex: 305#, 158#, 42 Rx+.

And coming tomorrow...

A. 7 Rounds For Time [20 Minute Time Cap]:
12 Thrusters (m = 45/65/75, w = 35/45/55)
9 Toes to bar
200m Run with Medball (m = 10/14/20, w = 8/10/14)

Post time to complete the WOD. Ex: 13:40 L3

B. Cash Out [Not For Time]
2 Rounds
30 Situps
20 Scorpions (R+L=2)
10 Candlestick to straddle stretch