bodyweight

TUES 12.25.15 “12 Days of Fit-Mas”

By | Holiday Travel Workouts, WOD | No Comments

Holiday Schedule

Click here to reserve your classes in advance.
Mon: Christmas Eve! Gym Closed
Tues: Christmas!! Gym Closed
Wed: Mid morning and shortened evening schedule
Thur: Regular schedule

All I want for Christmas is the best jump roping skills!


Holiday Travel Workout 4

12 Days of Fit-Mas: Bodyweight Edition
1 Burpee
2 Air squats
3 Push ups
4 Sit ups
5 Tuck jumps
6 Mountain climbers (R+L=1)
7 V-up
8 Lunge steps
9 Jumping jacks
10 Russian twists (R+L=1)
11 Good mornings
12 Ski hops (R+L=1) done over a towel rolled up if available.

Perform the workout like the song... 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on.

Post time to complete WOD. Ex: 24:22 Rx.

And coming tomorrow...

A. 3 Rounds [16min Cap]
400m Run
15 Hang Power Snatch (95/65)
9 Burpees over Bar

B. Snatch Complex
High Hang Power Snatch + Hang Squat Snatch + Overhead Squat

Post time for WOD and load for complex. Ex: 11:08 Rx, 160#.

Holiday Travel Workout 6


For time:
40-30-20-10
Walking lunges (R+L=1)
Sit ups

Post time to complete WOD. Ex: 10:34 Rx.

Wednesday Schedule

9a: Open Gym- Brianna
10a: All Levels CrossFit- Brianna
11a: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: Open Gym- Anthony

FRI 10.27.17

By | Partner WOD, WOD, Yoga | No Comments

Emily practicing her rope climb!


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- Brianna
6p: All Levels CrossFit- Brianna

Workout of the Day (WOD)

A. 3 Rounds Descending Reps: [21 Minute Time Cap]
25-20-15 Bodyweight Bench Press
400m Run
500m Row

B. Banded 5-way Shoulder Stretch

Post time for the WOD. Ex: 17:40 Rx

And coming Saturday...

Partner WOD, Teams of 2
3 Rounds For Time [30 Minute Time Cap]:

48 Pullups
80 Situps
48 Overhead Squats (L1 = Front Squats at 65/45, L2 = 65/45, L3 = 75/55)
80 Double Unders

All reps are team totals. 1 partner working at a time. Partners may partition the rounds and reps any way.

Score the time for the WOD. Ex: 24:10

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Priscila

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Wil Milne
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

THUR 12.25.14 “12 Days of CrossFit” Bodyweight Edition

By | Holiday Travel Workouts, WOD | One Comment

We're closed Christmas Day

Enjoy the time off with loved ones. Do some yoga or stretching at home OR hit up a Holiday Travel Workout (below).

All I want for Christmas is a kipping pullup

All I want for Christmas is a kipping pullup

Holiday Schedule

Click here to reserve your classes in advance.
Thur: Christmas!! Gym Closed
Fri: 7am Class, 8am Open gym, 12pm
Sat: 10, 11am Class only. (No Yoga)
Sun: 10am Class, 11am Open gym.
Mon: Regular Schedule
Tues: Regular Schedule
Wed: 6, 7am Class, 8am Open gym, 12p, no afternoon/evening classes
Thur: New Years Day! Gym Closed
Fri: Resume regular schedule

Holiday Travel Workout 2

"12 Days of CrossFit" Bodyweight Edition
1 burpee
2 squats
3 pushups
4 situps
5 tuck jumps
6 mountain climbers (R+L=1)
7 hollow rocks
8 walking lunge steps
9 jumping jacks
10 supermans
11 high knees (R+L=1)
12 lateral hops (R+L=1) done over a towel rolled up.

Perform the workout like the song... 1 burpee, then 2 squats & 1 burpee, then 3 pushups, 2 squats & 1 burpee, then 4 situps, 3 pushups, 2 squats & 1 burpee, and so on.

And coming tomorrow... Friday

A. Jump Rope:
3 attempts: 1 minute max speed singles

B. 21-15-9-15-21 Rep Rounds
Power Cleans (135/95)
Pushups
40 Double-Unders after each round

Post max singles and time for WOD. Ex: 95, 14:08 Rx.

THUR 10.30.14

By | WOD | No Comments
Cooldown stretch with Coach Richard

Cooldown stretch with Coach Richard

Today's schedule

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

Workout of the Day (WOD)

A. Weighted Box Jumps: 5 sets of 3 reps to 20”

B. "Christine"
3 rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20") (step downs only)

Post load and height for box jumps and time to complete “Christine”. Ex: 12kg 20”, 13:10 Rx

And coming tomorrow...

A. Push Jerk: EMOM for 7 minutes 1 Push Jerk (80% of 1 rep max)

B. Rep Rounds For Time: [20 minute time cap]
10-8-6-4-2
Clean and Jerk (135/95)
After each set, complete 2 Rounds of:
5 Pull-Ups
10 Pushups
15 Air Squats

Post load for push jerk and time to complete WOD. If time capped post total reps completed (330 max).
Ex1: 235#, 13:38 Rx
Ex2: 185#, 272 Rx

WED 07.29.14

By | WOD | No Comments
"Watch me as I lift this weight." All eyes on Dick and Matt at 6am.

"Watch me as I lift this weight." All eyes on Dick and Matt at 6am.

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
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. Overhead Squat (OHS) Ladder: In 16 minutes workup to a heavy Overhead Squat.
Maximum start weight: 95/65 (+10/5# per successful lift)

B. Every minute on the minute (EMOM) for 10 minutes:
(30 seconds work : 30 seconds rest)
ODD: Max Front Rack Backward Lunge Steps (Rx = Bodyweight)
EVEN: Max Ring Rows

Post max load for OHS. Post total reps of lunges and total reps of ring rows.
Ex: 125#, 44 @ 175#, 41 Rx.


And coming tomorrow...

A. Every minute on the minute (EMOM) for 10 mintues:
(15 seconds work : 45 seconds rest)
ODD: Max reps strict handstand pushups (HSPU)
EVEN: Foot-hand crawl 2” balance beam 10yd

B. 8 Rounds For Time [20 minute time cap]:
10 Cal Row
8 Kettlebell Swings (24/16kg)
6 Toes to bar

Post total reps of strict HSPU and time to finish WOD. Ex: 27, 12:55.