WORKOUT OF THE DAY

Monthly Archives: October 2014

WED 10.22.14

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Sled pulls

Sled pulls

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

Bring-A-Friend Day is this Thursday 10/23! We'll have an all-levels beginner friendly partner workout. Invite a friend or family to join you for class.

Workout of the Day (WOD)

A. Power Clean: In 20 minutes working up to a heavy single.

B. 10 minute EMOM:
40 seconds work:
2 Power Clean (75%)
AMRAP Bar facing burpees
20 seconds rest

Post load for Power Clean. For EMOM post total reps of burpees and weight for clean.
Ex: 245#, 52 (185#).


And coming tomorrow...Bring-A-Friend Day!!

A. L-sit Holds: 8 minute EMOM:
15 seconds L-sit support hold on rings
45 seconds rest

B. "Skip Jive"
Teams of 2
20 minutes as many rounds as possible (AMRAP):
1 Burpee Box Jump (24/20), 1 Calorie Row
2 Burpee Box Jumps (24/20), 2 Calorie Row
3 Burpee Box Jumps (24/20), 3 Calorie Row

Relay style, each partner completes the reps before advancing. Continue to climb as high as possible in the 20 minutes.

Post highest round completed by both partners and addition reps. Ex: 9 rounds + 30 Rx

TUES 10.21.14

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Dan-Thuy's cleaning while partner hang for David.

Dan-Thuy's cleaning while partner hang for David.

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

Bring-A-Friend Day is this Thursday 10/23! We'll have an all-levels beginner friendly partner workout. Invite a friend or family to join you for class.

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 reps. Worksets. Max reps on final set.

B. “Annie”
50-40-30-20-10
Double Unders
AbMat Situps

Post max load and reps for Squat and time to complete WOD. Ex: 330# 7 reps, 9:50 Rx

And coming tomorrow...

A. Power Clean: In 20 minutes working up to a heavy single.

B. 10 minute EMOM:
40 seconds work:
2 Power Clean (75%)
AMRAP Bar facing burpees
20 seconds rest

Post load for Power Clean. For EMOM post total reps of burpees and weight for clean.
Ex: 245#, 52 (185#).

MON 10.20.14

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Coach Kelly  front squat class demo

Coach Kelly front squat class demo

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
8p: Open Gym- Kelly

Bring-A-Friend Day is this Thursday 10/23! We'll have an all-levels beginner friendly partner workout. Invite a friend or family to join you for class.

Workout of the Day (WOD)

A. Thruster: In 15 minutes work up to a 3 rep max thruster.

B. 20-15-10-5 Rep Rounds
Chest to Bar Pullups
Thrusters (95/65)

Post load for Thruster and time for WOD. Ex: 185#, 11:14 Rx

And coming tomorrow...

A. Back Squat: 3 sets of 5 reps. Worksets. Max reps on final set.

B. “Annie”
50-40-30-20-10
Double Unders
AbMat Situps

Post max load and reps for Squat and time to complete WOD. Ex: 330# 7 reps, 9:50 Rx

FRI 10.17.14

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7pm class "Rest" interval in plank

7pm class "Rest" interval in plank

Today's schedule

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

Workout of the Day (WOD)

A. Back Squat: 3 sets of 3 reps. Worksets. Max reps final set.

B. 5 rounds [18 minute time cap]:
12 Russian Kettlebell Swings (32/24 kg)
12 Toes to Bar
200 Meter Run

Post load and reps for Squat and time to complete WOD Ex: 345# x 4 reps, 9:59 Rx

And coming Saturday...

Partner WOD: 30 Rounds [25 minute Time Cap]:
1 Wall Climb
2 Squat Cleans (m = 95/135, w = 65/95)
3 Burpees

All rounds & reps are team totals and movements completed in a leap frog with one partner working at a time.

Score is time to complete WOD. Ex: 17:10 Rx+.

Saturday Deep Stretching Class

Time: 12p -Mike

Sunday

Time: 10a class, 11a open gym

THUR 10.16.14

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Jumping rope with Coach Casey

Jumping rope with Coach Casey

Today's schedule

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

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 7. Same weight on all sets. Max Reps on final set.

B. Tabata Holdata: 4 Rounds (20 seconds work : 10 seconds rest)
Air Squats
Hold at Bottom of Squat
Power Clean (m = 115/135, w = 85/95)
Hold barbell in front rack.
Hand release pushups
Hold plank on elbows
Ring rows
Hold dead hang on pullup bar

Post weight and reps for pullups and total reps from WOD. Ex: 25# x 9 reps, 158 Rx

And coming tomorrow...

A. Back Squat: 3 sets of 3 reps. Worksets. Max reps final set.

B. 5 rounds [18 minute time cap]:
12 Russian Kettlebell Swings (32/24 kg)
12 Toes to Bar
200 Meter Run

Post load and reps for Squat and time to complete WOD Ex: 345# x 4 reps, 9:59 Rx

WED 10.15.14

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Heavy Deadlift Day!

Heavy Deadlift Day for the Ladies!

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- Ben
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift: 3 Rep Max

B. 12 minute EMOM:
ODD:
5 Sumo deadlift high pull (32/24 kg)
14 Jumping Lunges
AMRAP Double Unders

EVEN:
Rest

Post load for Deadlift. Post total reps of Doubles Unders for the WOD. Ex: 415#, 220 Rx.

And coming tomorrow...

A. Weighted Pullups: 3 sets of 7. Same weight on all sets. Max Reps on final set.

B. Tabata Holdata: 4 Rounds (20 seconds work : 10 seconds rest)
Air Squats
Hold at Bottom of Squat
Power Clean (m = 115/135, w = 85/95)
Hold barbell in front rack.
Hand release pushups
Hold plank on elbows
Ring rows
Hold deadhang on pullup bar

Post weight and reps for pullups and total reps from WOD. Ex: 25# x 9 reps, 128 Rx

TUES 10.14.14

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Liz H. front rack carry. "This WOD doesn't look that challenging" -Said every CrossFitter once.

Liz H. front rack carry. "This WOD doesn't look that challenging" -Said every CrossFitter once.

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

Workout of the Day (WOD)

A. Power Snatch: In 12 minutes work up to a moderate single: 5-4-3-2-1.

B. For Time [20 minute time cap]:
OPEN: 400 Meter Run
3 rounds:
12 Chest-to-bar Pullups
9 Power Snatch (95/65)
6 Handstand Pushups**
CLOSE:
400 Meter Run
20 Burpees

**Scale to HSPU Negatives 1:1 or Shoulder-to-overhead (95/65) 1:2 (12 reps)

Post max load for Power Snatch and time to complete WOD. Ex: 155#, 11:10 Rx

And coming tomorrow...

A. Deadlift: 3 Rep Max

B. 12 minute EMOM:
ODD:
5 Sumo deadlift high pull (32/24 kg)
14 Jumping Lunges
AMRAP Double Unders

EVEN:
Rest

Post load for Deadlift. Post total reps of Doubles Unders for the WOD. Ex: 415#, 220 Rx.