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MON 12.04.17 4th Quarterly Progress Checks This Week!

By | WOD | No Comments

Coach Michael warming up with air squats


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)

Baseline Plus [17 Minute Time Cap]
Level 3
2 Rounds
500m Row
40 Goblet Squats (24/16kg)
30 Wall Sit Ups
20 Deficit Pushups (3.5”/2.5”)
10 Strict Pullups

Level 2
2 Rounds
500m Row
40 Air Squats
30 Wall Sit Ups
20 Pushups
10 Pullups

Level 1
2 Rounds
500m Row
40 Air Squats
30 Wall Sit Ups
20 Incline Pushups (30”)
10 Ring Rows (toes under the rings)

Post time to complete the WOD. Ex: 11:40 L3

And coming tomorrow...

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#)

FRI 12.01.17

By | WOD, Yoga | No Comments

Earn your fitness
#doordonot


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

Workout of the Day (WOD)

A. “Reliance”
15 Minute AMRAP

L1
8 Straight Leg Bar Dip
10 AbMat Situps
12 Lunge Steps

L2
8 Box Ring Dip
10 Medball Situps (20/14)
12 Dumbbell Overhead Lunge Steps (35/20’s)

L3
8 Ring Dips
10 Weighted Situps (45/25)
12 Dumbbell Overhead Lunge Steps (50/35’s)

B. 2 Rounds EMOM Cool Down
1st Minute: Cat Cow
2nd Minute: Scorpions
3rd Minute: Downdog to Updog
4th Minute: Plow to Straddle Stretch

Post rounds plus reps for AMRAP. Ex: 9+12 L3

And coming Saturday...

Partner WOD: “The Mountain” [20 Minute Time Cap]
Open: 100 Double unders
3 Rounds
10 Clean & Jerk (m = 95/135/155, w = 65/95/105)
15 KB swings (m = 16/20/24, w = 8/12/16kg)
20 box jumps (m = 20/24/30, w = 12/20/24)
15 Pullups
10 HSPU

All reps are team totals. 1 Partner working at a time. Partners may partition the reps and rounds any way

Score time to complete WOD. Ex: 18:23 L3

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

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Tina
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

THUR 11.30.17

By | WOD | No Comments

Coach Brianna split jerk


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

"Fight Gone Bad!"

Three rounds of:

Wallball (20/14 to 10/9ft) (Reps)
Sumo deadlift high-pull (75/55) (Reps)
Box Jump (20/20”) (Reps)
Push-press (75/55) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post total reps for the WOD. Ex: 325 Rx.

And coming tomorrow...

A. “Reliance”
15 Minute AMRAP

L1
8 Straight Leg Bar Dip
10 AbMat Situps
12 Lunge Steps

L2
8 Box Ring Dip
10 Medball Situps (20/14)
12 Dumbbell Overhead Lunge Steps (35/20’s)

L3
8 Ring Dips
10 Weighted Situps (45/25)
12 Dumbbell Overhead Lunge Steps (50/35’s)

B. 2 Rounds EMOM Cool Down
1st Minute: Cat Cow
2nd Minute: Scorpions
3rd Minute: Downdog to Updog
4th Minute: Plow to Straddle Stretch

Post rounds plus reps for AMRAP. Ex: 9+12 L3

WED 11.29.17

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- Michael
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. Clean & Jerk Complex: In 20 minutes work up to a heavy complex of
1 Squat Clean
1 Push Press
1 Push Jerk
1 Split Jerk

B. 4 Rounds [13 Minute Time Cap]
50 Double Unders
10 Jerk (m = 75/135/185, w = 55/95/125)**
Rest 1 minute between rounds

**Scale Jerk to 70% or less of 1RM Jerk

Post load for jerk complex and time for WOD. Ex. 235#, 11:10 L3.

And coming tomorrow...

"Fight Gone Bad!"

Three rounds of:

Wallball (20/14 to 10/9ft) (Reps)
Sumo deadlift high-pull (75/55) (Reps)
Box Jump (20/20”) (Reps)
Push-press (75/55) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post total reps for the WOD. Ex: 325 Rx.

TUES 11.28.17

By | WOD, Yoga | No Comments

Paul


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)

A. Deadlift: 5 rep max

B. Strict Press: 3 sets of 3 reps. Max reps on 3rd set.

Post load for deadlift and load and reps for press.
Ex: 425#, 165#, 4 reps.


And coming tomorrow...

A. Clean & Jerk Complex: In 20 minutes work up to a heavy complex of
1 Squat Clean
1 Push Press
1 Push Jerk
1 Split Jerk

B. 4 Rounds [13 Minute Time Cap]
50 Double Unders
10 Jerk (m = 75/135/185, w = 55/95/125)**
Rest 1 minute between rounds

**Scale Jerk to 70% or less of 1RM Jerk

Post load for jerk complex and time for WOD. Ex. 235#, 11:10 L3.

MON 11.27.17

By | WOD | No Comments

Monica gettin' some dumbbell bench press!


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- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Power Clean: In 12 minutes work up to a heavy complex of
1 Hang Power Clean
1 Power Clean

B. EMOM for 12 Minutes (50 seconds work: 10 seconds rest)
1st Minute: 10 weighted toes-to-bar (10/6#)
2nd Minute: 12/10 cal row with straight legs
3rd Minute: 10 Burpees facing parallette
4th Minute: 12/10 cal row with straight arms

Post weight for clean and sum of fewest reps completed each minute.
Ex: 245#, 9+12+10+12=43 Rx.


And coming tomorrow...

A. Deadlift: 5 rep max

B. Strict Press: 3 sets of 3 reps. Max reps on 3rd set.

Post load for deadlift and load and reps for press.
Ex: 425#, 165#, 4 reps.

FRI 11.24.17

By | Holiday Travel Workouts, WOD | No Comments

Jeannette


Thanksgiving Weekend Schedule

Thursday- Gym Closed. Happy Thanksgiving!
Friday- 11a: Open Gym
Saturday- 9a: Open Gym, 10a, 11a: Group Class
Sunday- 10a: Group Class, 11a: Open Gym, 12:15p: Yoga, 5p, 6p: Open Gym

Today's schedule

11a: Open Gym- Michael

Workout of the Day (WOD)

A. Shoulder Press: 5-4-3-2-1. Working up to a heavy single.

B. 15-12-9 Rep Rounds for Time: [15 Minute Time Cap]
Toes to Bar
Dumbbell Push Press (m = 20/35/50, w = 15/20/35)
Box Jump Overs (m = 20/24/30, w = 16/20/24)
300 Meter Row after Each Round

Post load for Press and time for WOD. Ex: 186#, 9:49 Rx.


OR

Holiday Travel WOD

21-18-15-12-9-6-3 Rep Rounds of:

Pushups*
Situps
Lunges

*Scale Pushups to incline (box, bench, table, chair, bed, etc.)

Post time to complete WOD. Ex: 9:23 Rx.

And coming Saturday...

"Grey Wolf"
For Time (m = 95/115/135, w = 55/70/85)
40 Power Clean
40 Air Squat
40 Bench Press
40 Double under
40 Deadlift
40 Burpees

Score is time to complete the WOD. Ex 19:30 L3.

Saturday Schedule

9a: Open Gym- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael

Sunday Schedule

10a: All Levels CrossFit- Tina
11a: Open Gym- Michael
12:15a: Yoga- Will Milne
5p: Strength Training/Open Gym- Neal
6p: Strength Training/Open Gym- Neal