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strict press

TUES 06.26.18

By | WOD, Yoga | No Comments

Mr. Anderson


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- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

Seated DB Press
4-4-4-4 (each arm)

EMOM 10 (all movements in 1 minute)
5 Front Squats (95/65)
4 Push Press
3 Thrusters

Post load for press and EMOM. Ex: 50#, 95# Rx.


And coming tomorrow...

5 Rounds for Time
20 Sit Ups
3 Rope Climbs

Post time for the WOD. Ex: 7:49 Rx.

MON 04.23.18

By | WOD | No Comments

Kathy


Today's schedule

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

Workout of the Day (WOD)

A. Increasing weight each round:
10-8-6-4-2

Back Squat
Strict Press
Deadlift

B. Hip Stretches

Post load for final set of each lift. Ex: 365#, 185#, 455#

And coming tomorrow...

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+

WED 04.04.18

By | WOD | No Comments

Chris B.


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. Deadlift: In 15 minutes work up to a 5 rep max.

B. For Time [16 Minute Time Cap]:
10 Strict press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat

Barbell weight (65/95/115, 45/65/80)

Post load for deadlift and time for WOD. Ex: 415#, 9:48 L3

And coming tomorrow...

A. Rope Climbs: In 15 minutes work on rope climbing technique**

B. “Upper Hand”
20 Minute AMRAP

2 Rope Climbs**
16 Pushups†
50 ft Walking Lunges

**Reminder that all CFM athletes must wear long socks or pants or leg sleeves to practice rope climbs or perform them in the WOD. Protect your shins and legs from rope burn.

† (Rx+ = 8 Strict HSPU)

Post rounds and reps for the WOD. Ex: 7 + 4 Rx.

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

MON 02.05.18

By | WOD | No Comments

Split jerk


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: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Strict Press: 3 sets of 3 reps. Worksets. Max reps on the final set.

B. 10 Minute AMRAP
10 Burpees
25 Double Unders

Score load and reps for press and rounds and reps completed. Ex: 165#, 3 reps, 9+4 Rx.

And coming tomorrow...

“Toes to the Sky”
For Time [13 Minute Time Cap]:


Open: 50 Cal Row
Then… 4 Rounds of
10 Overhead Squats**
10 Toes to Bar**

**Scaling Levels
L3
Overhead Squat (115/75)
Toes to Bar

L2
Front Squats (95/55)
Anchored Leg Raises

L1
Front Squats (75/45)
Situps

Post time to complete the WOD. Ex: 7:25 L3

TUES 12.05.17 “CrossFit Total”

By | Quarterly Progress Checks, WOD, Yoga | No Comments

Cary


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- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

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

Post weights for each lift and total. Ex: 250#, 150#, 365#, (765#)


And coming tomorrow...

A. Power Snatch: 2-2-2-2-2 work ups.

B. “Snatch & Go”
4 Rounds for Time [11 Minute TIme Cap]

10 Toes to bar**
10 Snatch (m = 65/95/135, w = 45/65/95)*

**L2 = knees to 90, L1 = situps
*For L1 the movement may be ground to overhead

Post load for snatch and time for the WOD. Ex: 175, 9:23 L3.

MON 11.13.17

By | WOD | No Comments

Elana


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
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: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Clean: In 18 Minutes work up to a 1 Rep Max

B. Shoulder Press: In 12 Minutes work up to a 5 Rep Max

C. 2 Minute AMRAPs. Rest 30 seconds between each set:
300m Run + Burpee Pullups
300m Run + Burpee Pullups
200m Run + Burpee Pullups
200m Run + Burpee Pullups

Rx+ = 400m-400m-300m-300m

Post load for clean and press and total reps of burpee pullups. Ex: 305#, 158#, 42 Rx+.

And coming tomorrow...

A. 7 Rounds For Time [20 Minute Time Cap]:
12 Thrusters (m = 45/65/75, w = 35/45/55)
9 Toes to bar
200m Run with Medball (m = 10/14/20, w = 8/10/14)

Post time to complete the WOD. Ex: 13:40 L3

B. Cash Out [Not For Time]
2 Rounds
30 Situps
20 Scorpions (R+L=2)
10 Candlestick to straddle stretch