September 2014

Cary and Ernesto matching kettlebell swings rep for rep.

Today’s schedule

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

Workout of the Day (WOD)

A. Every minute on the minute (EMOM) for 10 minutes:
1 Hang Squat Snatch

B. 9 Rounds For Time [12 minute time cap]:
4 Hang Squat Snatch (m = 75:95 / w = 55:65)
6 Toes to bar

Post load for Snatch and time to complete WOD. Ex: 155#, 10:29 Rx

And coming tomorrow…

A. Front Squat: In 16 minutes work up to a 3 rep max

B. 12 minutes As many rounds as possible (AMRAP):
15 Cal Row
20 Kettlebell swings (24/16kg)
25 Situps w/ Medball (20/14)
30 Wallball shots 10ft (20/14)

Post load for Front Squat and total reps completed in AMRAP (90 reps / round). Ex 285#, 285.

WED 09.17.14 Read More »

Clare working on her overhead squat with Coach Casey

Today’s schedule

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

Workout of the Day (WOD)

A. 6 Rounds For Time:
200m Run
7 Deadlift (m = 205:255 / w = 135:170)
Rest 1 minute b/t rounds

B. Cash Out:
100 Double Unders or 300 Singles
20 Candlestick Holds to straddle stretch
Accrue 1 minute in L-sit ring support hold

Post time to complete WOD. Ex: 17:30 Rx.

And coming tomorrow…

A. Every minute on the minute (EMOM) for 10 minutes:
1 Hang Squat Snatch

B. 9 Rounds For Time [12 minute time cap]:
4 Hang Squat Snatch (m = 75:95 / w = 55:65)
6 Toes to bar

Post load for Snatch and time to complete WOD. Ex: 155#, 10:29 Rx

TUES 09.16.14 Read More »

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
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. Push Press: 5 sets of 5. 1 set every 3 minutes on the minute (E3MOM) working up to a heavy set of 5.

B. Every minute on the minute (EMOM) for 14 minutes:
ODD:
Guys: 9 pushups + Max Cal Row
Gals: 6 pushups + Max Cal Row
EVEN: Rest

Post load for Push Press and total Cal from Row Ex: 195#, 92.

And coming tomorrow…

A. 6 Rounds For Time:
200m Run
7 Deadlift (m = 205:255 / w = 135:170)
Rest 1 minute b/t rounds

B. Cash Out:
100 Double Unders or 300 Singles
20 Candlestick Holds to straddle stretch
Accrue 1 minute in L-sit ring support hold

Post time to complete WOD. Ex: 17:30 Rx.

MON 09.15.14 Read More »

1, 2, 3, ... Kettlebell swings — 1, 2, 3, … Kettlebell swings

Today’s schedule

6a: All Levels CrossFit- Mike
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. Weighted Pullups: 3 sets of 7 reps. All sets at the same weight. Max reps final set.

B. Rep Rounds For Time [24 minute time cap]:
42-30-18
Kettlebell Swings (32/24kg)
Double Unders
Calorie Row

Post load and max reps for pullups and time to complete WOD Ex: 45#, 8 rep, 12:46 Rx.

And coming Saturday…Partner WOD

Partner “Holbrook”
12 Rounds For Time
5 Thrusters (115/85)
10 Pullups
100m Run

Rounds and reps are team totals. Partners may partition reps and rounds any way. One person working at a time. All 5 thrusters must be finished before starting the 10 pullups, and so on.

Sunday WOD: Fight Gone Bad

10a class, 11a open gym: Come PR this benchmark WOD on Sunday morning!

FRI 09.12.14 Read More »

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

Workout of the Day (WOD)

A. Every minute on the minute (EMOM) for 10 minutes:
1 Power Clean (80% of 1 rep max)

B. Rep Rounds For Time [18 minute time cap]:
2-4-6-8-10
Front Squat (m = 95:135 / w = 65:95)
Hang Power Clean
12 Toes-to-bar

Post load for Power Clean and time to complete WOD. Ex 220#, 10:12 Rx+.

And coming tomorrow…

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

B. Rep Rounds For Time [24 minute time cap]:
42-30-18
Kettlebell Swings (32/24kg)
Double Unders
Calorie Row

Post load and max reps for pullups and time to complete WOD Ex: 45#, 8 rep, 12:46 Rx.

THUR 09.11.14 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Every minute on the minute (EMOM) for 8 minutes:
ODD: 15 seconds max rep strict ring dips: 45 seconds rest
EVEN: 15 seconds support position hold on rings: 45 seconds rest

B. 5 Rounds For Time [16 minute time cap]:
5 Pullups
5 Ring Dips
5 Deadlift (225/155)
200m Run

Post total dips and time to complete WOD. Ex: 31, 9:29 Rx

And coming tomorrow…

A. Every minute on the minute (EMOM) for 10 minutes:
1 Power Clean (80% of 1 rep max)

B. Rep Rounds For Time [18 minute time cap]:
2-4-6-8-10
Front Squat (m = 95:135 / w = 65:95)
Hang Power Clean
12 Toes-to-bar

Post load for Power Clean and time to complete WOD. Ex 220#, 10:12 Rx+.

WED 09.10.14 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

B. As many rounds & reps as possible (AMRAP)
2 minutes AMRAP: 10 Double Unders**, 10 Air Squats
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 10 Jumping Air Squats
2 minutes rest
2 minutes AMRAP: 10 Double unders**, 10 Burpees
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 10 Tuck Jumps

**Scale Singles (1:1)

Post load and max reps for Bench and total reps from WOD. Ex: 215#, 8 reps, 242 Rx.

And coming tomorrow…

A. Every minute on the minute (EMOM) for 8 minutes:
ODD: 15 seconds max rep strict ring dips: 45 seconds rest
EVEN: 15 seconds support position hold on rings: 45 seconds rest

B. 5 Rounds For Time [16 minute time cap]:
5 Pullups
5 Ring Dips
5 Deadlift (225/155)
200m Run

Post total dips and time to complete WOD. Ex: 31, 9:29 Rx

TUES 09.09.14 Read More »

Liz finishing off a squat clean thruster aka "Cluster" — Liz finishing off a squat clean thruster aka “Cluster”

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Jason
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: 4 sets of 3 reps. Worksets at the same weight. Max reps final set.

B. 5 Rounds
15 Medball Front Squats (20/14)
10 Pushups
5 Medball Power Slams (20/14)

Post load and max reps for Squat and time to compete WOD. Ex: 375#, 5:48 Rx.

And coming tomorrow…

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

**Scale Singles (1:1)

Post load and max reps for Bench and total reps from WOD. Ex: 215#, 8 reps, 242 Rx.

MON 09.08.14 Read More »

Brandon keeping his head on a swivel for the bear crawl circles.

Today’s schedule

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

Workout of the Day (WOD)

A. Split Jerk: 6 sets of 2 reps working up to a heavy set of 2.

B. 16 minutes as many rounds as possible (AMRAP)
250m Row
10 Wallball Shots 10ft (20/14)
3 Power Clean (use weight from Part A. 2 rep max Jerk)

Post load for Split Jerk and rounds and reps completed (250m = 1 rep). Ex: 215#, 9+11 Rx

And coming Saturday…Partner WOD

10 minutes as many rounds as possible (AMRAP):
30 2-man Pullups
30 Medball Squat Toss (20/14)
30 Box Jumps (24/20”) (step downs only)
30 Tire flips
30 Partner Situps w/ Medball (20/14)
Rest 4 minutes and repeat. Continue where you left off.

Post reps completed in first AMRAP and total for WOD. Ex. 185, 355 Rx.