Month: July 2014

Handstand wall climbs into holds
Handstand wall climbs into holds

Today’s schedule

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

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.

B. 4 Rounds For Time:
12 Double Kettlebell Clean (24/16)
8 Tire Flips
200m Sprint

Post load and reps for Bench. Post time to complete WOD. Ex: 175# 11 reps, 21:11

And coming Saturday…

Walls and Medballs
OPEN: 400m Double Medball Carry (20/14)
3 Rounds:
5 Burpee Wall Climb Overs (4ft)
10 Weighted Box Over-Jumps 12” w/ Double Medball (20/14)
15 Wallball Shots (20/14) 10ft target
20 Russian Twists (20/14)
100m Single Medball Carry

"It's only 5 minutes of work. 5 minutes of rest." Lunges and ring rows WOD.
“It’s only 5 minutes of work. 5 minutes of rest.” Lunges and ring rows WOD.

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- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day

A. Every minute on the minute (EMOM) for 10 mintues:
(15 seconds work : 45 seconds rest)
ODD: Max reps strict handstand pushups (HSPU)
EVEN: Foot-hand crawl 2” balance beam 10yd

B. 8 Rounds For Time [20 minute time cap]:
10 Cal Row
8 Kettlebell Swings (24/16kg)
6 Toes to bar

Post total reps of strict HSPU and time to finish WOD. Ex: 27, 12:55.

And coming tomorrow…

A. Bench Press: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.

B. 4 Rounds For Time:
12 Double Kettlebell Clean (24/16)
8 Tire Flips
200m Sprint

Post load and reps for Bench. Post time to complete WOD. Ex: 175# 11 reps, 21:11

"Watch me as I lift this weight." All eyes on Dick and Matt at 6am.
“Watch me as I lift this weight.” All eyes on Dick and Matt at 6am.

Today’s schedule

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

Workout of the Day (WOD)

A. Overhead Squat (OHS) Ladder: In 16 minutes workup to a heavy Overhead Squat.
Maximum start weight: 95/65 (+10/5# per successful lift)

B. Every minute on the minute (EMOM) for 10 minutes:
(30 seconds work : 30 seconds rest)
ODD: Max Front Rack Backward Lunge Steps (Rx = Bodyweight)
EVEN: Max Ring Rows

Post max load for OHS. Post total reps of lunges and total reps of ring rows.
Ex: 125#, 44 @ 175#, 41 Rx.

And coming tomorrow…

A. Every minute on the minute (EMOM) for 10 mintues:
(15 seconds work : 45 seconds rest)
ODD: Max reps strict handstand pushups (HSPU)
EVEN: Foot-hand crawl 2” balance beam 10yd

B. 8 Rounds For Time [20 minute time cap]:
10 Cal Row
8 Kettlebell Swings (24/16kg)
6 Toes to bar

Post total reps of strict HSPU and time to finish WOD. Ex: 27, 12:55.

Big kip into the next rep for Matt C at the 5pm class.
Big kip into the next rep for Matt C at the 5pm class.

Today’s schedule

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

Workout of the Day (WOD)

A. Clean & Jerk (C&J):
Every minute on the minute (EMOM) 1 C&J for 8 minutes: (70% of 1 RM)

B. Partner WOD. 8 Rounds for Time:
3 Clean & Jerk (135/95)
6 Burpee Box Jump-Overs (24/20)”

One barbell, one box per team. Each athlete completes 8 rounds. Reps are per person. Both athletes may be working at the same time.

Post load for C&J. Post total time for the WOD. Ex: 205#, 12:28 Rx.

And coming tomorrow…

A. Overhead Squat (OHS) Ladder: In 16 minutes workup to a heavy Overhead Squat.
Maximum start weight: 95/65 (+10/5# per successful lift)

B. Every minute on the minute (EMOM) for 10 minutes:
(30 seconds work : 30 seconds rest)
ODD: Max Front Rack Backward Lunge Steps (Rx = Bodyweight)
EVEN: Max Ring Rows

Post max load for OHS. Post total reps of lunges and total reps of ring rows.
Ex: 125#, 44 @ 175#, 41 Rx.

Medball Carry for team workout Saturday
Medball Carry for team workout Saturday

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Lis
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA – Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Front Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps in final set.

B. For Time:
400m Run
12-9-6 Muscle Ups

Scaled:
400m Run
16-12-8 Chest To Bar Pullups

Post load and reps for Front Squat, and time to complete WOD.

And coming tomorrow…

A. Clean & Jerk (C&J):
Every minute on the minute (EMOM) 1 C&J for 8 minutes: (70% of 1 RM)

B. Partner WOD. 8 Rounds for Time:
3 Clean & Jerk (135/95)
6 Burpee Box Jump-Overs (24/20)”

One barbell, one box per team. Each athlete completes 8 rounds. Reps are per person. Both athletes may be working at the same time.

Post load for C&J. Post total time for the WOD. Ex: 205#, 12:28 Rx.

Holding planks for the noon class.
Holding planks for the noon class.

Today’s schedule

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

Workout of the Day (WOD)

A. Hang Clean: In 16 minutes work up to a heavy single hang clean (may be squat or power).

B. 5 Rounds For Time: [15 minute time cap]
8 Kettlebell Clean & Press Right Arm (24/16)
8 Kettlebell Clean & Press Left Arm (24/16)
9 Ring Dips

And coming Saturday…

Team WOD (2-7 person team)
Part 1: 3 Rounds For Time
100m Prowler Push (50/20)
20 Situps
10 Burpee Broad Jumps (4ft/2ft)
200m Medball Run (20/14)

Part 2: 3 Rounds For Time
200m Sprint
10 Burpee Broad Jumps
20 Situps w/ Medball (20/14)
100m Sled Pull (135/90)

All reps are per person.

Jared with a kettlebell weighted pullup.
Jared with a kettlebell weighted pullup.

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- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day

A. Deadlift: In 10 minutes work up to a heavy set of 3.

B. Rep Rounds For Time: Partner WOD. Reps are team totals.
20-18-16-14-12-10
Deadlift (m = 115:185 / w = 85:115)**
Partner Situps w/ Medball (20/14)

**Only 1 person deadlifting at a time. Partner must be in a plank position with toes on the Medball while other partner does deadlifts.

And coming tomorrow…

A. Hang Clean: In 16 minutes work up to a heavy single hang clean (may be squat or power).

B. 5 Rounds For Time: [15 minute time cap]
8 Kettlebell Clean & Press Right Arm (24/16)
8 Kettlebell Clean & Press Left Arm (24/16)
9 Ring Dips

Junk Yard Dog Warmup
Junk Yard Dog Warmup

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Jason
12n: All Levels CrossFit- Amy
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on final set.

B. For Time: [11 minute time cap]
Open: 1000m Row
3 Rounds
4 Thrusters (m = 115:155 / w = 85:100)
12 Burpees

Post load and max reps for weighted pullups. Post time to complete WOD. If time capped, score reps completed of 3 rounds (16 reps/round).
Ex1: 25# 11 reps, 6:39 Rx+
Ex2: 3×7 segmented negatives, 41, Rx

And coming tomorrow…

A. Deadlift: In 10 minutes work up to a heavy set of 3.

B. Rep Rounds For Time: Partner WOD. Reps are team totals.
20-18-16-14-12-10
Deadlift (m = 115:185 / w = 85:115)**
Partner Situps w/ Medball (20/14)

**Only 1 person deadlifting at a time. Partner must be in a plank position with toes on the Medball while other partner does deadlifts.

Light weight for Marvin.
Light weight for Marvin.

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- Michael
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Shoulder Press: 4 sets of 5 (80% of 5 rep max) (½-1-3-0)

B. 9 minute as many rounds as possible (AMRAP):
15 Double Unders
5 Air Squats

Post load for Press. Post total reps from AMRAP. Ex: 135#, 322.

And coming tomorrow…

A. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on final set.

B. For Time: [11 minute time cap]
Open: 1000m Row
3 Rounds
4 Thrusters (m = 115:155 / w = 85:100)
12 Burpees

Post load and max reps for weighted pullups. Post time to complete WOD. If time capped, score reps completed of 3 rounds (16 reps/round).
Ex1: 25# 11 reps, 6:39 Rx+
Ex2: 3×7 segmented negatives, 41, Rx

Smiles from Axel flippin' tires in the rain. Saturday's Partner WOD
Smiles from Axel flippin’ tires in the rain. Saturday’s Partner WOD

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Lis
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA – Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 reps. Worksets all at the same weight. Max reps in final set.

B. 3 Rounds: 1 minute each station
Toes to Bar
Box Jumps (24/20) Step downs only.
Plate Ground-to-Overhead (45/24)
200m Run + Hand release pushups (bonus)
Rest 2 minute between rounds

Post load and reps for Squat, total reps from 3 rounds. 200m Run = 20 reps: 6 reps 355#, 165

And coming tomorrow…

A. Shoulder Press: 4 sets of 5 (80% of 5 rep max) (½-1-3-0)

B. 9 minute as many rounds as possible (AMRAP):
15 Double Unders
5 Air Squats

Post load for Press. Post total reps from AMRAP. Ex: 135#, 322.