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deadlift

THUR 07.02.15

By | Partner WOD, WOD | No Comments

July 4th Holiday Schedule

Thursday 7/2: 6,7am classes,8am open gym, 12pm, 5,6pm classes.
Friday 7/3: Closed for Observance of Independence Day.
Saturday 7/4: 10am class only. Captain America WOD.
Sunday 7/5:10am class, 11am open gym.

Zach getting work done on the tire

Zach getting work done on the tire

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom

Workout of the Day (WOD)

A. Power Cleans: Every minute on the minute 1 Power Clean (80% of 1 RM) for 8 minutes.

B. Group WOD: In teams of 2-6 complete 20 reps per person for each of the following movements:
Toes to bar
Deadlift (315/275/225)**
Tire Flips
Box Jumps (24/20) Step downs only

[20 minute time cap]. May be completed in any order and partition the reps any way. All athletes may be working at the same time. Each member of the team must complete a minimum of 10 reps of each movement. **For Deadlift male teams 315, mixed teams 275, and female teams 225.

Post load for power cleans and time to finish group WOD. If time capped post ratio of reps completed:
Ex1: 115, team of 2: 12:12 T2R
Ex2: 215, team of 5: 375 out of 400 reps = 94% Rx


And coming Saturday...4th of July!!

Captain America Partner WOD
20 Minute AMRAP
4 Jab-jab-cross-elbow-elbow-knee-knee
6 Archer pullups (3 per side)
8 Overhead Walking Lunges with plate (45/25)
200m run
20m Sled push (100/50)

Partners alternating each round. All reps are per person. Tape hands / use gloves for boxing. Wear red, white, and blue.

Post total rounds and reps completed. 200m and 20m sled push are each 1 rep (20 reps/round).
Ex: 9+8 Rx.

TUES 06.30.15

By | WOD | No Comments
Squat Meditation. Darcy practicing squats with eyes closed focusing on gripping the floor and lowering slowly into the bottom position.

Squat Meditation. Darcy practicing squats with eyes closed focusing on gripping the floor and lowering slowly into the bottom position.

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Stacy
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Veronica Lewinger
Sign up for Tuesday Yoga next week on 7/7 today while spots are open! Click here!

Workout of the Day (WOD)

A. Clean & Jerk: In 15 minutes work up to a heavy weight of the complex:
1 Hang Power Clean
1 Push Jerk

B. “Bring DT Up”
5 Rounds (2 minutes work : 1 minute rest)

(m = 155/185, w = 105/125)
12 Deadlift
9 Hang Power Clean
6 Push Jerk
{As Many reps as possible in remaining 2 minutes}: Back Squat

Post weight of complex and total reps of Back Squat for 5 rounds. Ex: 245#, 35 Rx+


And coming tomorrow...

A. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on 3rd set.

B. 3 Rounds for Time:
200m Run
30 Mountain Climbers**
30 Kettlebell Swings (16/12kg)
Rest 1 minute between each round.

**Mtn Climbers: (L+R = 1 reps). Post load and max reps for weighted pullups. Post time to complete 3 rounds. Ex: 45# 10 reps, 10:14

THUR 06.25.15 Bring-A-Friend Day!!

By | Bring a Friend Days, Partner WOD, WOD | No Comments
Gracie & Dan

Gracie & Dan

Today's schedule

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

Workout of the Day (WOD)

A. Deadlift: 3 sets of 5 reps. 60% of 5RM. Rest 2 minutes between sets.
Beginner Tempo: (2-0-2-2)*
Advanced Tempo: (3-0-½-1)**
*2 seconds up. 2 second hold. 2 second negative. 0 seconds at the bottom (touch-and-go).
**½ second up. 1 second hold at top. 3 second negative. 0 seconds at the bottom (touch-and-go).

B. Partner WOD
3 Rounds (all reps are per person)
250m Row
200m Run
6 Toes to rings
8 Ring Rows
10 Russian Kettlebell Swings (24/16kg)
12 Tandem Burpees

To start each round of the partner WOD each partner does a 250m Row and a 200m run. While one is rowing the other runs and then they switch. Only when both are finished both row and run, one partner starts on the first triplet while one rest. They alternate and then start the 12 Tandem Burpees (doing a double high five each rep).

Post load for deadlift and time to complete WOD. Ex: 245#, 16:21 Rx


And coming tomorrow...

A. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, continuous single+DU, or DU)
EVEN: Overhead Squats (OHS) (m=95:135 / w=65:95)

Score total Jump Rope from each round and total OHS. Ex: 205 DU, 34 Rx

B. Medball Bocce Ball!

TUES 06.16.15

By | WOD | No Comments
Coach Tom working with Sarah on the rope climb foot clamp: J-hook.

Coach Tom working with Sarah on the rope climb foot clamp: J-hook.

Today's schedule

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

Workout of the Day (WOD)

A. Deadlift: In 18 minutes work up to a 5 rep max.

B. 8 minutes as many rounds and reps as possible (AMRAP) of:
5 Wallball Shots (20/14) 10ft target
5 Sumo Deadlift High Pull (32/24kg)

Rest 1 minute. Then at minute 9:00:
500m Row for Time.

Post load for Deadlift. Post total reps completed in 8 minutes and then time for 500m Row.
Ex: 385#, 116, 1:28


And coming tomorrow...

A. Power Clean: 8 minutes. Every minute on the minute 2 Power Clean. Workups.

B. 5 Rounds
3 Hang power clean (m=120:155 / w=85:105)
10 Box Jumps (24/20)
3 Hang power clean
10 Medball Power Slams (20/14)

Post load for Power Clean and time to complete rounds. Ex: 215#, 9:21 Rx+

MON 06.01.15

By | WOD | No Comments
Front squats and partner handstand holds

Front squats and partner handstand holds

Today's schedule

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

Workout of the Day (WOD)

>A. Deadlift: 5 Rep Max in 15 minutes

B. 4 Rounds For Time [16 minute time cap]
8 Deadlift (155/105)
10 1-Arm Kettlebell Snatch (alternating arms) (24/16kg)
12 Burpees
Rest 1 minute between rounds

Post load for 5 rep max and total time for 5 rounds (includes rest). Ex: 375#, 11:47

And coming tomorrow...

A. Weighted Pullup: 5 sets of 4. All sets at same weight. Max reps on final set.

B. "Firefly"
8 minute AMRAP:
5 Power Clean (95:135 / 65:95)*
10 Toes to Bar
15 Air Squats

Rest until 10 minute mark. Then...

2 minute AMRAP:
7 Front Squat (95:135 / 65:95)
3 Burpees

Rest 2 minutes

2 minute AMRAP:
7 Burpees
3 Front Squat (95:135 / 65:95)

*(men Rx:men Rx+ / women Rx:women Rx+)

Post load and max reps for weighted pullups. Post total reps from each AMRAP.
Ex: 55# 5 reps, 148, 30, 37, Rx+.

WED 05.27.15

By | WOD | No Comments
Iman cycling snatch

Iman cycling snatch

Today's schedule

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

Workout of the Day (WOD)

A. Every minute on the minute (EMOM) 10 minutes:
ODD: Max Reps Double Unders
EVEN: 3x (Downward Dog + Upward Dog)

B. 6 Rounds For Time:
5 Deadlift (225/145)
10 Wallball Shots (20/14) 10ft target
20 Double Unders (Singles 2:1)

Post total reps for Double Unders and time to complete rounds. ex: 315, 8:36 Rx

And coming tomorrow... Bring-A-Friend Day!!

A. Shoulder Press: 3 sets of 5. Worksets. Rest 2-3 minutes between sets.

B. Partner WOD
10 Rounds:
12 Kettlebell Swings (32/24kg)
10-20-30-40ft Shuttle Sprint
12 Medball Passes 10ft (20/14)

Post load and reps for press and time for WOD. Ex: 135#, 7 reps, 15:33 Rx.

WED 05.20.15 CrossFit Total

By | WOD | No Comments
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength. Done correctly, the CrossFit Total (CFT) is perhaps our best tool for telling us the things we need to know about a very important aspect of our training. Mark Rippetoe outlines why we do the CFT, the rules for the CFT, and th standards for each lift... Click here to read more: CrossFit Total "The CrossFit Journal" by Mark Rippetoe

Yoga on Saturday's with Monica

Yoga on Saturday's with Monica

Today's schedule


6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
8-8:30p: Goal Setting & Reflection- Michael

Workout of the Day (WOD)


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

Post load for each lift and CrossFit Total (CFT). Ex: 255#, 140#, 395#, (790#)

And coming tomorrow...


“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double Unders

Post time to complete WOD: 7:48 Rx