January 2014

Full house with 17 people in the 5p class last night. Great way to start the new year!

Today’s schedule

7a: All Levels CrossFit- Beka
8a: Open Gym- Beka
5p: All Levels CrossFit & Open Gym- Amy
6p: All Levels CrossFit & Open Gym- Amy

Workout of the Day (WOD)

“Grace”:
For time –
30 clean & jerks 135/95#

Deciding between Scaled or Rx? Or debating how to scale the weight? Shoot to finish in under 8 minutes. Use between 50-65% of your clean & jerk one-rep max.

Holiday Travel Workout

Death by 10 meters (shuttle run):
In minute 1, sprint 10m.
Minute 2: sprint down & back (10m x2).
Minute 3: 10m x3… Continue adding another 10m shuttle run until you cannot complete all the runs within the minute

FRI 1.3.14 Last day of holiday schedule! Read More »

Monday’s 7a crew working hard on “DT”

Today’s schedule

7a: All Levels CrossFit- Beka
8a: Open Gym- Beka
5p: All Levels CrossFit & Open Gym- Beka
6p: All Levels CrossFit & Open Gym- Beka

Workout of the Day (WOD)

A. Back Squat: 3@70%, 3@80%, 3@90%
B. For time: 1000m Row
-then-
21-15-9
Russian Kettlebell Swings (70, 53#)
Burpees

And coming tomorrow…

“Grace”:
For time –
30 clean & jerks 135/95#

Deciding between Scaled or Rx? Or debating what to scale the weight to? – Shoot to finish in under 8 minutes. Use between 50-65% of your clean & jerk one-rep max.

Holiday Travel Workout

3 rounds for max reps:
Max unbroken push ups, rest 1 min
max reps hollow rocks, rest 1 min
max reps mountain climbers, rest 1 min
max reps supermans, rest 1 min

For each movement, go to failure, then rest 1 minute and move on to the next exercise.
Repeat for three total rounds.
Post reps to comments.

THURS 1.2.14 Limited schedule today. Back to normal Saturday! Read More »