pullup

Rick Farmer box jump — Rick Farmer landing a box jump

Today’s schedule

6a: All Levels CrossFit- Travis
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- Travis
7p: All Levels CrossFit- Travis

Workout of the Day (WOD)

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

B. 15 minute AMRAP
1-2-3-4-5-6-7-8-9-10-11-…
Kettlebell Thrusters (m = 16/24’s, w = 12/16’s kg)
Pullups (Rx+ = C2B)
Burpees

Each round increasing the reps. Work up as far as possible in the 15 minutes.

Post load and reps for Shoulder Press and total rounds and reps from WOD.
Ex: 135#, 4 reps, 7+8 Rx.

And coming tomorrow…

A. Back Squat: 3 sets of 5. Worksets. Max reps final set.

B. 3 Rounds For Time [12 minute time cap]:
50 Double Unders
7 Ring Pushups (Rx+ = Muscle Up)
10 Cal Row

Post load and reps for Back Squat and time to complete WOD. Ex: 335#, 7 reps, 7:18 Rx

THUR 11.05.15 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Thruster Complex: In 10 minutes work up to a moderate/heavy complex:
1 Squat Clean Thruster (“Cluster”)
2 Thrusters

B. Fran
21-15-9
Thrusters (95/65)
Pullups

Post load of complex and time to complete WOD. Ex: 155#, 4:15 Rx

And coming Saturday…

Partner “Kelly”
Five rounds for time of:
Run 400 meter relay
30 Box jump, 24″/20″ (Step downs only)
30 Wall ball shots, 20#/14# to 10′

Rounds, distances, and reps are team totals. Partners alternate 100m or 200m to reach a team total of 400m. For box jumps & wall balls, one person is working at a time. Box jumps cannot start until all team members are inside from each run.

Post time to complete WOD Ex. 22:55 Rx

Namaste
Click here to reserve your spot for yoga

Saturday Schedule

9a: Open Gym- Ellen
10a: Open Gym- Ellen
11a: All Levels CrossFit- Justin
12:15p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 08.21.15 “Fran” Read More »

Line 'em up and knock 'em down. Army Men of CFM — Line ’em up and knock ’em down. Army Men of CFM

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- 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. Thrusters: 4 sets of 4 thrusters working up to heavy set of 4.

B. 5 Rounds
7 Thrusters (95/65)
7 Pullups (C2B = Rx+)
30 Double Unders

Post load for thruster and time to complete WOD: 205#, 7:28 Rx+

And coming tomorrow…

A. Hang Power Clean (HPC): 4 sets of 3 reps. Working up to heavy set of 3.
*Each set without dropping the bar.

B. Rep Rounds For Time:
2 Hang Power Clean (75% of 3 rep max part A.)
1-2-3-4-5-6-7-8-9-10 Bar-facing Burpees

Post load for HPC and time for WOD. Ex: 245#, 9:41 @ 185#

WED 03.04.15 Read More »

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

Workout of the Day (WOD)

A. Squat Snatch: In 15 minutes work up to a heavy single

B. For Time: [18 Minute Time Cap]
21 Power Snatches (95/65)
21 Burpees
21 Pullups
15 Overhead Squats (95/65)
15 Burpees
15 Pullups
9 Squat Snatches (95/65)
9 Burpees
9 Pullups

Post load for Snatch and time for WOD. Ex: 165#, 10:24 Rx.

And coming tomorrow…

A. Thruster: In 12 minutes work up to a heavy set of 2

B. Teams of 3: 25 Minute AMRAP
3K Row
100 One Arm Alternating Kettlebell Snatches (24/16kg)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining

One partner working at a time

Post load for thruster and score total reps of thrusters from AMRAP.
Ex: 215#, 154 (4 thrusters at 185#) Rx.

MON 01.05.15 Read More »