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snatch

TUES 06.09.15 Escape Velocity

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When 45# feels heavy and you need to shake out your arms. Only after a 1:29.8  500m split on Jackie for Doron.

When 45# feels heavy and you need to shake out your arms. Only after a 1:29.8 500m split on Jackie for Doron.

Today's schedule

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

Workout of the Day (WOD)

A. Snatch Complex: In 15 minutes work up to a heavy complex without dropping the bar.
1 Power Snatch
1 Hang Squat Snatch

B. “Escape Velocity”
10 Minute AMRAP
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. If athlete has 3 failed attempts at unbroken DUs, then there is no bonus and athlete must accrue a total of 5 Double Unders before going to Snatch. If able to complete 5 DUs unbroken in a round, continue to 10 next round, and again to 15, and so on. Stay at the same DU if unable to complete unbroken in 3 attempts, but must still complete total reps before going to Snatch. Example:
5-10-10-15-20-25-25-25-30-... Double Unders
5 Hang Power Snatch

Post load for Snatch complex and total number of Double Unders completed in 10 minutes.
Ex: 175#, 387


And coming tomorrow...

A. Wallball Ludus: 10 minutes skill work on Wallball Shots. Work up to 15 rep max weight unbroken Wallballs (10ft).

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 start on next 3 rounds. Rest 2 minutes after finishing next 3 rounds, and start on last 2 rounds. Total of 9 Rounds.

Post weight and height of wallball and time to finish WOD. If time capped post total reps completed.
Ex: 30#, 12:45 Rx
Ex2: (20:00) 108 Rx

TUES 04.14.15

By | WOD | No Comments
Michael T. power snatching

Michael T. power snatching

Today's schedule

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

Workout of the Day (WOD)

A. Power Snatch: 10 Minute EMOM: 1 Power Snatch. All reps at the same weight.

B. 3 Rounds For Time:
500m Row
21 Power Snatch (m = 95/75 w = 65/55)

Post load for snatch and time for WOD. Ex: 165#, 11:10 Rx+.

And coming tomorrow...

8 Rounds For Time [24 Minute Time Cap]
3 Body Weight Back Squats
10 Pushups
200m Run

Post load for back squat and total rounds and reps completed at 24 minutes or total time.
Ex: 14:45 (200#) Rx

MON 02.16.15 1st Quarterly Progress Checks

By | Quarterly Progress Checks, WOD | No Comments
Samson stretch

Samson stretch

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. Olympic Total: 1 rep max Snatch followed by 1 rep max Clean & Jerk

B. 1 Minute Max Cals Airdyne

Post max load for Snatch and C&J and total cal. Ex: 185#, 275#, 32

And coming tomorrow...

A. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups

B. Overhead Squat: 3 sets of 5 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 2 minutes L-sit hold on rings or parallettes.

Post time for Baseline and load for OHS. Ex: 4:12 Rx, 175#.

MON 02.09.15

By | WOD | No Comments
Iman power snatch

Iman power snatch

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. Snatch Complex: In 15 minutes working up to a heavy complex of:
1 Hang Power Snatch
1 Hang Squat Snatch

B. 15 Minute AMRAP:
10 Power Snatch (95/65)
10 Hand Release Pushups
10 Toes To Bar
10 Lateral Barbell Burpees

Post load for Snatch Complex and total reps for WOD. Ex: 145#, 208 Rx.

And coming tomorrow...

A. Weighted Pullups: 3 sets of 5. Worksets. Max reps on final set.

B. 7 Rounds For Time:
7 Wallballs
7 Medball Cleans
7 Medball Power Slams
7 Situps w/ Medball
(20/14)

Post load and reps for pullups and time for WOD: 55#, 7 reps, 12:10 Rx.

TUES 02.03.15

By | Partner WOD, WOD | No Comments
Power Snatches for 6pm'ers on a Friday

Power Snatches for 6pm'ers on a Friday

Today's schedule

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

Workout of the Day (WOD)

A. Barbell Complex: In 15 minutes work up to a heavy complex of:
1 Snatch
1 Clean & Jerk
1 Thruster

B. Teams of 2. For Time [20 minute time cap]:
40 Burpee Box Jump (20”)
30 Snatches (m = 120/155, w = 85/105)
40 Burpee Box Jump (20”)
30 Clean and Jerks (m = 120/155, w = 85/105)
40 Burpee Box Jump (20”)
30 Thrusters (m = 120/155, w = 85/105)

All reps team total. One partner working at a time and partners may share reps any way.

Post load for Complex and time for WOD: 185#, 15:20 Rx+.

And coming tomorrow...

A. Rope Climbs: In 10 minutes practice rope climbs.

*Wear long socks or pants to protect your shins when climbing the rope and when sliding down.

B. 12 Minute AMRAP:
10 Strict Handstand Push Ups
2 Legless Rope Climbs
20 Wallballs (20/14)
10 Hang Squat Clean (m =100/135, w = 70/95)
10 Front Rack Lunge Steps (m =100/135, w = 70/95)

Post rounds and reps completed for AMRAP. Ex: 1+41 Rx+.

WED 01.21.15

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Class circle up. "What are your goats?"

Class circle up. "What are your goats?"

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- 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.

FRI 01.16.15

By | News, WOD | No Comments
The Hero Within. How CrossFit lights a fire in us and extends to all aspect of our life. People join CrossFit for fitness and health benefits. Yet, in that pursuit people experience a holistic transformation that extends beyond the physical. Coach Glassman has described this as the “transference effect.”...Click here to read more: CrossFit Transference "The CrossFit Journal" by Chris Cavallerano

Ellen touch and go "TnG" for power snatch

Ellen touch and go "TnG" for power snatch

Today's schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Richard
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

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.

And coming Saturday...

Teams of 2 to 3: “Team Luke”
400m Run
15 Clean and Jerks (155/105)
400m Run
30 Toes to Bar
400m Run
45 Wallballs (20/14)
400m Run
45 Kettlebell Swings (24/16kg)
400m Run
30 Ring Dips
400m Run
15 Front Rack Lunge Steps (155/105)
400m Run

All reps and distances are team totals. One person working at a time.

Score is time to complete WOD. Ex: 34:10 Rx

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym