Double Unders

Ellen finishing the shoulder-to-overhead

Today’s schedule

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

Workout of the Day (WOD)

A. 12 minutes every minute on the minute (EMOM)
1st: Max Rep Jump Rope Singles
2nd: Max Rep Double Unders
3rd: Rest

B. 3 Rounds for time [14 minute time cap]
20 Medball Overhead Walking Lunges (20/14)
15 Cal Row
10 Medball Power Slams (20/14)
5 Jumping Air Squats 6” target

Post total reps of singles and DU. Post time to finish WOD. If time capped post total reps (50 reps per round). Ex: 340, 187, 7:21.

And coming tomorrow…

A. Shoulder Press: 3 sets of 5. All sets at same weight. Max reps on final set.

B. Rep Rounds for time: [20 minute time cap]
15-12-9-6-3
Hand Release Pushups
Thrusters (75/55)
Lateral Hops**

**Lateral Hops (L+R=1 rep)

Post load and max reps for shoulder press Post time to complete rep rounds. Ex: 165# 8 reps, 10:14

TUES 07.08.14 Read More »

Bring a Friend Day: Tiffany and Alison finishing a Tandem Burpee

Today’s schedule

6a: All Levels CrossFit- Casey
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. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, continuous rope DU, or DU)
EVEN: Max Reps Overhead Squats (m=95:140 / w=65:90)

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

B. Medball Bocce Ball!

And coming Saturday… “Moving Day”

9 and 10 am Classes: Heats of 4-7 athletes at 9:20, 9:40, 10:20, 10:40. (Open & Scaled Divisions)

Workout of the Day (WOD): D.C. al Fine
PART 1
3 Minute AMRAP:
20 Cal Row
20 Situps
20 Box Jumps (24/20″)** Step downs only
20 Burpees
20 Wallball Shots (20# to 10ft / 14# to 9ft)**
20 KB Sumo Deadlift High Pulls (32/24kg)**
20 Bear Crawl Plate Circles
20m Sled Pull (90/50) + 20m Run. Fine.

1 Minute Rest

D.C. al Fine…
PART 2
Go back to the beginning and complete the Chipper [12 minute time cap]

Best Male & Female Competitors in Open & Scaled Division:
Part 1: Score is reps completed. Ex: 45
Part 2: Score is Bonus seconds for time remaining. If time capped, score reps remaining.
20m Sled Pull = 20reps, 20m run = 20reps.
Ex1: 10:35 = 85
Ex2: Finished 15 Bear Crawl Circles = (45)

**Scaled:
Box Jumps (20/10″)
Wallballs (14# to 10ft/10# to 9ft)
KB Sumo Deadlift High Pulls (16/12kg)

FRI 06.27.14 Read More »

Ducat on the Double Medball carry Saturday morning. "Carry On" WOD. — Ducat on the Double Medball carry Saturday morning. “Carry On” WOD.

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
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 Front Room- Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

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

B. 5 Rounds (12 minute time cap)
9 Shoulder to overhead (S2OH) (95/65)
200m Run
CLOSE: 100 Double unders (Scale Singles 3:1)

Post load and max reps for final set. Post time to complete WOD. If time cap reached post total reps. Each 200m run counts as 1 rep. 102 singles = 34 reps. (Max Score = 150).
Ex1: 165# 6 reps, 8:53 Rx
Ex2: 75# 9 reps, 96 (12:00) singles

And coming tomorrow…

A. Deadlift: In 16 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

MON 06.16.14 YOGA at 7:00 pm Tonight! Read More »

Today’s schedule

6a: All Levels CrossFit- Casey
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

Vocabulary of the Day

Double Under (DU) & Jump Rope Terminology
Consecutive DUs: Unbroken DU after another (no singles in between). For every jump the rope spins twice under the feet.
Max Consecutive DUs: 1 set of max rep consecutive DUs. Multiple attempts allowed.

Continuous Rope DUs: 1 single + 1 DU or 2 singles + 1 DU.. etc. Rope continuously moving.
Max Continuous Rope DUs: 1 set of max DUs while rope moves continuously. Count successful DUs and only DUs. Singles completed do not count toward max reps but allow continuous rope spin.

Max Reps DUs: Total DUs in an interval (may be consecutive, continuous, or single rep DUs)

Consecutive Singles: Unbroken single jump ropes
Max consecutive singles: 1 set of max rep singles. Multiple attempts allowed.

Workout of the Day (WOD)

A. Chinups & Jump Rope: 3 Rounds (4 minute time limit per round)
OPEN: 1 Set of Max Rep Strict Chinups. (1 attempt)
Then in remaining time…
1 Set of Max Consecutive Jump Rope: singles, continuous rope Double Unders (DU), or DU (multiple attempts permitted)

Post total strict chinups and total of max consecutive Jump Ropes from 3 rounds.
Ex: 51/402 DUs

B. 3 Rounds As many reps as possible (AMRAP) (work 40s:rest 20s)
Toes-to-bar
Box Jumps (24”/20)
Tire flips
Burpee plate hops (45# plate)
Rest 1 minute between rounds

Post total reps completed. Ex: 152

And coming Saturday…

Partner WOD “Carry On”
Team WOD (2 groups)
5 Rounds
25m Sled Push (50/25) –OR– 50m Sled pull (50/25)
10 Burpees
200m Object Carry**

All reps and distances are per person. As many people working at a time as sled/object carries permit.

**Each person must carry each of the following items 200m:

20ft of Rope

Gym Floor Mat

Sledgehammer

Double Medball 2x(20/14)

Double Plate 2x(45/25)

FRI 06.13.14 Read More »

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- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Snatch Complex: In 15 minutes work up to a heavy complex without dropping the bar for 1 cycle:
1 Power Snatch
1 Hang Squat Snatch
2 Overhead Backward Lunge Steps (L+R=2)

B. “Escape Velocity”
10 minutes as many rounds and reps as possible (AMRAP) of:
5 Double Unders (+5 per round for completing unbroken)*
5 Hang Power Snatch (75/55)

*If Double unders (DUs) are completed unbroken, +5 DUs per round. Otherwise no bonus if 3 failed attempts at unbroken and athlete must accrue a total of 5 Double Unders before going to Snatch.. If able to complete 10 DUs unbroken in a round, continue to 15 next round, and so on. Stay at the same DU if unable to complete unbroken. Example WODDER Rep scheme:
5-10-15-15-20-25-25-25-25-30-… Double Unders
5 Hang Power Snatch

Post load for Snatch complex and total number of Double Unders completed in 10 minutes.
Ex: 175#, 587

And coming tomorrow…

A. Wallball Ludus: 10 minutes skill work on Wallball Shots.

B. 4-3-2 Rounds of: (20 minute time cap)
10 Wallball Shots 10ft (20/14)
5 Burpee Pullups
Rest 2 minutes after 4 rounds. Then rest 2 minutes after next 3 rounds

Post time to finish. If time capped post total reps completed.
Ex: 12:45 Rx
Ex2: (20:00) 108 Rx

TUES 06.10.14 Read More »

Matt G. initiating the dip and drive for the hang power clean — Matt G. initiating the hang power clean

Today’s schedule

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

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 Suicide Sprint
12 Medball Passes 10ft (14/10)

WED 05.28.14 Read More »

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

Memorial Day Weekend

Murph
We will be doing Murph and Partner Murph on Saturday, May 24th for each class: 9, 10, and 11am. The gym will be closed on both Sunday 5/25 and Monday 5/26 for Memorial Day. Normal hours resume on Tuesday, May 27th.

Workout of the Day (WOD)

A. Bench Press: 5 sets of 4. Working up to a heavy set of 4. Rest 2 minutes between sets.

B. 10 minute as many rounds as possible (AMRAP):
10 Pullups**
30 Double Unders (Scale singles 3:1)
10 Goblet Squats (32/24kg)

**No Bands. Scale for pullups is Ring Rows 2:1 or Barbell Assisted Pullups 1:1.

And coming tomorrow…

A. Speed Singles:
1 minute max speed singles (Left foot + Right foot = 1 rep)
Rest 3 minutes. Repeat

B. 3 Rounds For Time:
250 Jump Rope Singles
20 Wallball Shots (20/14) 10ft target
15 Pushups
10 GHD Situps

THUR 05.22.14 Read More »

Today’s schedule

Workout of the Day (WOD)

5 Rounds For Time
7 Handstand Pushups
14 Pistols
21 Double unders

And coming tomorrow…

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

B. 1 Minute Max Cals Airdyne

THUR 05.15.14 Quarterly Progress Checks Day 4 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Split Jerk: 2-2-2-2-2. Same weight for all sets.

B. 10 min As many rounds and repetitions as possible (AMRAP):
100 Burpees
200 Double Unders

Post load for Split Jerk and total reps for AMRAP. At the end of the set of 100 Burpees time should be marked for a tiebreak time. Ex: 210#, 5:34, 308.

And coming tomorrow…

A. Hang Squat Clean: In 20 minutes 1 hang squat clean (95/65) + (10/5# per round)

B. 4 Rounds For Time:
10 Ring dips
20 Hang squat clean thrusters (45/35)
10 Box Jumps (24/20″)

Post max load for hang squat clean and time for 4 rounds. Ex: 175, 5:13

TUES 05.06.14 Read More »

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
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