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pullups

TUES 04.24.18

By | WOD | No Comments

Stacy


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Front Squat:
In 12 minutes work up to a heavy double at 90% 1 RM

B. “Heartbreak Kid” [13 Minute Time Cap]
3 Rounds:
10 Front Squats (m = 115/155/185, w = 75/105/125)
20 Pullups (L2/L3+ = Strict)
50 Double-unders

Post load for Squat and time for the WOD.
Ex: 315#, 9:49 L2+


And coming tomorrow...

A. 50-40-30-20-10 Rep Rounds of:
Kettlebell Swings (53/35)
Sit Ups

B. Run: On a running clock
5 x 400m
rest 1:1

Post time for Part A. and time for Part B.
Ex: 14:20 Rx, 15:42 Rx

MON 04.16.18

By | WOD | No Comments

Rob


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. 3 Rounds For Time
25 Wallballs (20/14)
20 Kettlebell Swings (53/35)
15 Pull Ups
10 Back Squats (225/155)*
*No more than 60% of 1RM Back Squat

B. Hip Stretches

Post time for the WOD. Ex: 13:15 Rx

And coming tomorrow...

Tax Day
10 Rounds:

30 seconds Max Toes to Bar
30 seconds Rest
30 seconds Max Ring Dips
30 seconds Rest
30 seconds Max Deadlifts (body weight)
30 seconds Rest
30 seconds Max Handstand Push Ups
30 seconds Rest

Record total reps for each movement. Ex: 84, 75, 80 @ 215#, 88 Rx

WED 04.11.18

By | WOD | No Comments

Sarah


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

A. 2 Rounds For Time: [10 Minute Time Cap]
18 Cal Row
15 Thrusters (95/65)
12 Pull Ups (Rx+ C2B)

B. Snatch:
10 minutes to work to a heavy single (power or full)

Post time for the WOD and load for snatch. Ex: 5:48 Rx, 190#

And coming tomorrow...

A. Back Squat: 10-8-6-4-2

B. AMRAP 12
9 Deadlifts (225/155)
12 Burpees Over Bar
30 Double Unders

Post load for Squat and rounds and reps for AMRAP. Ex: 330#, 5+17 Rx.

TUES 03.26.18

By | WOD, Yoga | No Comments

Coach Michael at the bottom of an overhead squat


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

"Cameron"

For time [35 minute time cap]:

50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps (24/20)
25 Triple-unders
50 Sumo deadlift high pull (32/24kg)
25 Ring dips
50 Toes to bar
25 Wallball "2-fer-1s" (20/14)
50 Situps
5 Rope climbs

Post time for WOD. Ex: 22:45 Rx.


And coming tomorrow...

A. Hang Power Clean: In 15 minutes work up to a heavy double.

B. "Nasty Girls"

3 rounds for time of [15 minute time cap]:

50 Squats
7 Muscle-ups
10 Hang power cleans (135/95)

Post load for clean and time for the WOD. Ex: 245#, 10:50 Rx.

FRI 03.23.18 Open 18.5!

By | CrossFit Games, Partner WOD, WOD, Yoga | No Comments

1 minute Parallette burpee challenge after Friday Night Lights!


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: Friday Night Lights 18.5!

Workout of the Day (WOD)

WORKOUT 18.5

18.5 = 12.5 = 11.6
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Thruster Weight
Rx (100/65), Scaled (65/45), L1 (45/35)

Scaled and L1 perform jumping chin-overbar pull-ups

Post total reps complete in the AMRAP. Ex: 132 Rx.


And coming Saturday...

Team WOD

In teams of 3 complete:
10 Rounds
300m

While partner is running complete AMRAP of:
8 Power Clean (m = 75/115/155, w = 55/85/105)
10 Toes to bar
12 AbMat Situps

At 3, 2, 1… go, 1st partner starts on 300m run and other partners begin the AMRAP with 1 person working at a time. Teams may partition the rounds and reps any way. All reps are team totals. Once 1st partner finishes 300m run they tag the next person to go run to start 2nd round of 300m. Continue rotating runs until 10 rounds are completed. Time for run and AMRAP are scored separately and team with combined best finish is overall winner.

Post time for 3000m and total rounds and reps completed in AMRAP.
Example: 13:30, 14+23 L2 Team of 3


Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller

And coming Sunday...

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

B. 4 Rounds For Time:
8 Box Jumps (m = 20/24/30” w = 16/20/24”)
11 Kettlebell Swings (m = 16/24/32, w = 8/16/24kg)
15 Mountain Climbers (R+L=1)

Post load and reps for bench and post time for WOD. Ex: 230#, 6 reps, 8:13 L2.

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Neal

TUES 03.20.18

By | WOD, Yoga | No Comments

Alex B.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Pullups: 8 minutes every minute on the minute (30 seconds work: 30 seconds rest)
Complete as many pullups in the 30 second interval.
Rx+ = C2B

B. Complete as many rounds as possible in 12 minutes
4 Strict Press
8 Sumo-deadlift High Pull
12 Front Squats
(m = 45/65/75, w = 35/45/55)

Post reps for pullups and rounds + reps for AMRAP. Ex: 78 C2B, 9+12 L3.

And coming tomorrow...

A. Single Leg Deadlift: In 15 minutes work up to a set of 5 each leg at 60% of 5RM (10 reps total).
Demo Video [https://www.youtube.com/watch?v=PboE7gQjklo]
B. Rep Rounds For Time [15 Minute Time Cap]:
18-15-12-9-6

Kettlebell Deadlift (m = 20/24/32's, w = 12/16/24's)
Slamballs (m = 15/20/30, w = 10/15/20)
50 Double Unders each round

Post load for deadlift and time for WOD. Ex: 275#, 9:34 L2

TUES 03.13.18

By | WOD, Yoga | No Comments

Dave and Ellen


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Overhead Squat: 5 sets of 3. Work up to a heavy set of 3.

B. As many rounds as possible in 10 minutes:
8 Pullups (Rx+ = C2B)
10 Dumbbell Snatch (alt) (m = 25/35/50, w = 15/20/35)

Post max load for squat and rounds for 10 minute AMRAP. Ex: 235#, 8+14 L3+


And coming tomorrow...

A. Barbell Complex: Every 2 minutes on the minute (E2MOM) for 5 sets. Increasing weight:
3 Deadlift
3 Power Clean
3 Push Jerk

B. Partner WOD
8 Rounds For Time [12 Minute Time Cap]:

5 Deadlift (m = 95/135/185, w = 65/95/135)
100m Sprint

3,2,1...go 1 partner starts on Deadlift the other on the sprint. Once both are finished they switch to complete the first round. Complete each round in this fashion. All reps and distances are individual totals and only 1 partner sprinting at a time.

Post load for complex and time for the WOD. Ex: 235#, 6:48 L3.