WORKOUT OF THE DAY

E2M

FRI 09.02.16 Happy Labor Day Weekend!

By | Partner WOD, WOD, Yoga | No Comments
"Running slowly only makes you good at 1 thing. Running slowly. Run fast, lift heavy." 7am Track Meet. 100m sprints.

“Running slowly only makes you good at 1 thing. Running slowly. Run fast, lift heavy.” 7am Track Meet. 100m sprints.

Upcoming CFM Events

Monday, Sept 5th:Labor Day! Gym will be closed for the holiday. Resume regular schedule on Monday.
Saturday, Sept 10th: 9-12am. Lurong Kickoff Party & Team Selections.
Monday, Sept 12th: Start of Lurong Championship Challenge! Click here to read more.
Wednesday, Sept 14th: 3:30-8pm. Dunk Truck at CFM for body composition testing
Thursday, Sept 22nd: Bring-A-Friend Day. There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD.

Today’s schedule

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

Workout of the Day (WOD)

A. Squat Clean: E2MOM for 12 minutes: 2 reps working up to a heavy double.

B. “Mexican Jumping Beans” [14 Minute Time Cap]
10 Squat Cleans, 100 Double-Unders**
8 Squat Cleans, 80 Double-Unders
6 Squat Cleans, 60 Double-Unders
4 Squat Cleans, 40 Double-Unders
2 Squat Cleans, 20 Double-Unders
(m = 65/95/135, w = 45/65/95)

**Scale DU to DU+singles (40-32-24-16-8), Speed Step 1:1, Singles 1:1.

Post load for clean double and time for the WOD. Ex: 235#, 11:16 L3

And coming Saturday…

Partner “Eva” [40 Minute Time Cap]
5 Rounds**
4 x 200m
30 Kettlebell Swings (m = 16/24/32, w = 12/16/24kg)
30 Pullups*

*Scale the Pullups to Kipping Single Pullups 1:2 (15/round/team), Barbell Pullups 1:1, Ring Rows 1:1.

All reps and distances are team totals. One athlete working at a time. Partners may alternate 100, 200, or 400m on the runs for 800m total per round. **Level 1/Level 2 = 4 Rounds For Time. Level 3 = 5 Rounds.

Post time to complete the WOD. Ex. 36:40 L3.

Saturday Schedule

9a: All Levels CrossFit- Anthony
10a: All Levels CrossFit- Anthony
11a: All Levels CrossFit- Anthony
12:15p: Yoga- Lana Wilson. Click here to reserve

Sunday Schedule

9a: All Levels CrossFit- Brianna
10a: All Levels CrossFit- Brianna
11a: Strength Training/Open Gym- Brianna
12:15p: Yoga- Alexis Story. Click here to reserve

MON 04.27.15

By | WOD | No Comments
Musical Medballs

Musical Medballs

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
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. Deadlift:
Every 2 minutes on the minute (E2M) a set of 5 reps.
Complete 4 sets of 5 reps @ 90% of 5RM.

B. Every minute on the minute (EMOM) for 10 minutes:
15 seconds: Max Unbroken Toes to bar
45 seconds: As many reps as possible (AMRAP) of Burpees to 6” target.

Post load for Deadlift and total reps of unbroken T2B and total reps of Burpees. ex: 375#, 64, 82.

And coming tomorrow…

For Time Complete:
800m Run
20 Thrusters (m = 120/95, w = 85/65)
15 Kettlebell swings (m = 32/24kg, w = 24/16kg)
600m Run
15 Thrusters
15 Kettlebell swings
400m Run
10 Thrusters
15 Kettlebell swings

Post time for WOD. Ex: 21:25 Rx+