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. Bench Press: 3 sets of 5. Worksets. Max reps final set.
B. Tabata: 8 rounds of 20 seconds work, 10 seconds rest
Box Jumps (24/20”) (step downs only)
Double Unders
Cal Row
Complete all 8 rounds of each movement before rotating.
Post load and reps for bench and total reps of each movement from WOD.
Ex: 240#, 6 reps, 48, 175, 52 Rx
6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Jason
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. Deadlift: 3 rep max
B. 5 Rounds
15 Burpees
50 Double Unders
Post load for deadlift and time to complete WOD. Ex: 405#, 10:48 Rx
And coming tomorrow…BRING-A-FRIEND DAY!!
A. 500m Row For Time
B. Partner WOD:
10 minutes: Row for meters
Partner overhead barbell hold (45/35)
**Partners may switch positions as often as needed to keep barbell overhead. Once partner is off rowing machine, barbell may drop from overhead to exchange.
REST 3 minutes
2 minutes as many reps as possible:
Front Squats (45/35)
REST 1 minute
2 minutes as many as possible:
Burpee Plate Hops
**One 45# plate per team. Must come to full knee and hip extension on top of plate. May step up or hop on plate. Both partners may be working at the same time. No requirement for arms.
Post time for 500m Row and total meters, front squat reps, and burpees for WOD
Ex: 1:36, 2225m, 58, 48. Rx
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
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- Casey
8p: Open Gym- Casey
Next week 2/16-2/22 is the 1st quarterly progress check of 2015. There will be benchmark WODs and lifts every day. Expect Oly Total Monday, Baseline, and Friday Fran. Saturday will be a benchmark team WOD.
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 as your warm-up. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 2/15 or 2/22 from 11am-12pm OR any Open Gym during the week. 2. Goal-Setting & reflection: At the beginning of class on Mon & Tues, we’ll take a few 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 next Monday evening, Feb 16th from 8-8:30pm 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. Use the Zen Planner Phone App, or you can track through the Zen Planner web page. Or Google Docs, or old school with a journal. We have journals available at the ProShop.
Monica setting the pace
Today’s schedule
6a: All Levels CrossFit- Richard
7a: All Levels CrossFit- Richard
8a: Open Gym- Richard
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: Open Gym- Michael
Workout of the Day (WOD):
A. Bench Press: 4 sets of 3 reps. Worksets. Max reps on the final set.
B. 10 Minute AMRAP
10 Burpees
25 Double Unders
Score load and reps for bench and rounds and reps completed. Ex: 235#, 4 reps, 9+4 Rx.
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
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- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
A. Deadlift: In 20 minutes working up to a 2 rep max.
B. 8 Minute EMOM:
Odd: 7 Deadlift (65% Part A)
Even: 60 Double Unders
Post load for deadlift and number of doubles completed each round. Ex: 415#, 270#, 60 Rx.
And coming tomorrow…
A. Strict Handstand Pushups (SHSPU): Complete 7 rounds:
15 seconds: Max reps strict handstand pushups
45 seconds: Rest
B. Every minute on the minute (EMOM):
Odd: 2x10m sprint
Even: 30 second handstand hold
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
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. Goat: In 10 minutes select 2 goats and set up for the WOD.
B. “Goat Day” 20 Minute EMOM:
Odd Minutes – Goat #1
Even Minutes – Goat #2
“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double unders, Ring Dips, Overhead Squats, Kipping Pullups.
Post movements and reps for each round.
Ex: Odd – 8 butterfly C2B pullups, Even – 30 double unders beaded ropex
And coming tomorrow…Bring-A-Friend Day!!
A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps final set.
B. 24 Minute EMOM (Every minute on the minute):
Teams of 2 or 3
Station 1 – 5 Pullups, 10 Pushups, 15 Air Squats
Station 2 – Max Calorie Row
Station 3 – 25 Abmat Situps
Athletes start at different stations. Rotating on the minute, score is total calories on the rower.
Post load and reps for pullups and total Cal on row for team.
Ex: 53#, 7 reps, 324 (team of 3) Rx.
Tips for New Crossfitters. And Reflection For Experienced Members. Think back to all the mistakes you made when starting CrossFit, and all the things you know now but wish you knew back then. Here are some of the best tips from the top coaches no matter what level of CrossFitter you are; we’d like to hear your tips in the comments as well…Click here to read more: 12 Tips for New CrossFitters “Box Life Magazine”
Setting goals and crushing them. Amanda doing work on strict press.
Today’s schedule
6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Michael
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift: 5 Rep Max.
B. 10 Minute EMOM (Every minute on the minute):
ODD: 4 Deadlift (75% of 5RM) + Max Double Unders
EVEN: Max Reps Strict Pull-Ups
Post load for Deadlift and reps for DU’s and Pullups. Ex: 410#, 210 / 43 at 315# Rx.
And coming tomorrow…
A. Snatch Complex: In 15 minutes working up to a heavy complex:
Hang Power Snatch
Power Snatch
B. 12 Minute AMRAP:
15 Power Snatches (75/55), 15 Box Jumps (24/20)
15 Power Snatches (95/65), 15 Box Jumps (24/20)
15 Power Snatches (115/80), 15 Box Jumps (24/20)
15 Power Snatches (135/95), 15 Box Jumps (24/20)
AMRAP Power Snatches (155/105) in Time Remaining
Post load for Snatch Complex and total reps for WOD. Ex: 185, 122 Rx.
Morgan and Hope overhead squatting. Can you do it with Snatch width or narrow grip?
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Kelly
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Weighted Ring Dips: 3 sets of 5 reps. Working up to a heavy set of 5.
B. “Ghost” 6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double-Unders
1:00 Rest
Try for as many reps as possible of EACH exercise, not just total score.
Post load for ring dips. Post separate totals of calories rowed, burpee reps, and double-under reps completed to comments.
Ex: 35#, 126 / 95 / 380 Rx
And coming tomorrow…
A. Deadlift: 5 Rep Max.
B. 10 Minute EMOM (Every minute on the minute):
ODD: 4 Deadlift (75% of 5RM) + Max Double Unders
EVEN: Max Reps Strict Pull-Ups
Post load for Deadlift and reps for DU’s and Pullups. Ex: 410#, 210 / 43 at 315# Rx.
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- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Bench Press: 5-4-3-2-1 working up to a heavy single.
Deadlift and box jump combo. Potent work for posterior chain .
Holiday Schedule
Click here to reserve your classes in advance.
Wed: 6, 7am Class, 8am Open gym, 12pm, no evening classes
Thur: New Years Day! Gym Closed
Fri: Resume regular schedule
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
Evening Classes Cancelled
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.
B. For Time [20 Minute Time Cap]
80 Double-Unders, 4 Rounds of Cindy
60 Double-Unders, 3 Rounds of Cindy
40 Double-Unders, 2 Rounds of Cindy
20 Double-Unders, 1 Round of Cindy
1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats
Post load and reps for Bench and time for WOD. Ex: 245#, 6 reps, 11:55 Rx
And coming tomorrow…New Year’s Day!
Gym Closed
Holiday Travel Workout 6
7 Rounds For Time:
7 weighted front squats
7 burpees
For squats use any item that weighs more than 5#. A backpack loaded with heavy books is a good substitute for a 20/14# medball. Post weight used for squats and time to comments.
