Month: October 2017

Alex

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
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: Open Gym- Michael

Workout of the Day (WOD)

A. Back Tuck: In 15 minutes practice back tuck progressions

B. 10 Rounds For Load and Time [15 Minute Time Cap]:
3 Deadlift (65% of 1 RM)
1 Back Tuck**

**Scale the back tuck to:
1. 3 leg raise to candlestick (on pullup post)
2. 2 Backward Rolls on gymnastic mat
3. Skin-the-cat back flip (on high rings or pullup bar)
4. Back Roll to Tuck off 30” box
5. Back Tuck

Post weight and time for the WOD.
Ex: 6:45 at 250# skin-the-cat back flip

And coming tomorrow…

A. Ring Rows
Complete 4 Sets of 7 Reps. Rest 2-3 minutes between sets. Max reps on final set.

B. 3 Rounds For Time [24 Minute Time Cap]
500m Row
200m Run
21-15-9 Burpees
200m Run

Rx+ = 27-21-15 Burpees

Post time for WOD. Ex: 19:40 Rx+

Emory

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- 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)

“Kelly’s House”

5 Minute AMRAP
400m Run*
30 Box Jumps (24/20”)
30 Wallballs** (20/14 at 10ft)
Time remaining: Max Pushups
Rest 3 minutes

5 Minute AMRAP
400m Run*
30 Box Jumps
30 Wallballs**
Time remaining: Max Pushups
Rest 3 minutes

5 Minute AMRAP
400m Run*
30 Box Jumps
30 Wallballs**
Time remaining: Max Pushups

*Running Levels: L1 = 200m, L2 = 300m, L3 = 400m

**Reps must be completed unbroken. Every time the ball is dropped or set down, or shouldered, the athlete must complete 2 burpees before continuing. Only after the 30th rep may the ball be dropped.

**Levels for Wallballs
L1 = 14/10 to 9ft
L2 = 14/10 to 10ft
L3 = 20/14 to 10ft

Post total pushups for AMRAPs. Ex: 87 L3

And coming tomorrow…

A. Back Tuck: In 15 minutes practice back tuck progressions

B. 10 Rounds For Load and Time [15 Minute Time Cap]:
3 Deadlift (65% of 1 RM)
1 Back Tuck

Post weight and time for the WOD.
Ex: 6:45 at 250# skin-the-cat back flip

Paul and Jonathan doing Russian twists

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)

A. Power Clean: 6 sets of 1. Increasing weight. 70% to 95% or 1 RM.

B. 10 Minute AMRAP
30/21 Cal Row
20 Situps w/ Medball (20/14)
3 Power Clean (75% of part A)

Post load for clean and Rounds + Reps for AMRAP.
Ex: 275#, 3+5 at 205#

And coming tomorrow…

“Kelly’s House”

5 Minute AMRAP
400m Run*
30 Box Jumps (24/20”)
30 Wallballs** (20/14 at 10ft)
Time remaining: Max Pushups
Rest 3 minutes

5 Minute AMRAP
400m Run*
30 Box Jumps
30 Wallballs**
Time remaining: Max Pushups
Rest 3 minutes

5 Minute AMRAP
400m Run*
30 Box Jumps
30 Wallballs**
Time remaining: Max Pushups

*Running Levels: L1 = 200m, L2 = 300m, L3 = 400m

**Reps must be completed unbroken. Every time the ball is dropped or set down, or shouldered, the athlete must complete 2 burpees before continuing. Only after the 30th rep may the ball be dropped.

**Levels for Wallballs
L1 = 14/10 to 9ft
L2 = 14/10 to 10ft
L3 = 20/14 to 10ft

Post total pushups for AMRAPs. Ex: 87 L3

Emily practicing her rope climb!

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- Brianna
6p: All Levels CrossFit- Brianna

Workout of the Day (WOD)

A. 3 Rounds Descending Reps: [21 Minute Time Cap]
25-20-15 Bodyweight Bench Press
400m Run
500m Row

B. Banded 5-way Shoulder Stretch

Post time for the WOD. Ex: 17:40 Rx

And coming Saturday…

Partner WOD, Teams of 2
3 Rounds For Time [30 Minute Time Cap]:

48 Pullups
80 Situps
48 Overhead Squats (L1 = Front Squats at 65/45, L2 = 65/45, L3 = 75/55)
80 Double Unders

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

Score the time for the WOD. Ex: 24:10

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Priscila

Sunday Schedule

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

Kathy doing some accessory work with dumbbell bent rows.

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)

A. Split Jerk: 10 sets of 2 reps. Complete 1 set every 2 minutes (E2MOM)
Alternate stance for each rep.
Start at 60% of 1RM and work up to 85%

B. AMRAP Wallballs
Complete 1 set of unbroken wallballs
L1 = 30-59 seconds
L2 = 60-89 seconds
L3 = 90-119 seconds
L4 = 120 seconds

Select a weight and height and Level (time) that you can go unbroken.

Post load for split jerk (highest/2nd highest) and wallball weight @ height and reps.
Ex: 240/235#, 20# @10ft 43 reps L3.

And coming tomorrow…

A. 3 Rounds Descending Reps: [21 Minute Time Cap]
25-20-15 Bodyweight Bench Press
400m Run
500m Row

B. Banded 5-way Shoulder Stretch

Post time for the WOD. Ex: 17:40 Rx

Sea of Turkish Get Ups

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
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: Open Gym- Michael

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5 reps worksets. Max reps 3rd set.

B. Rep Rounds For Time [14 Minute Time Cap]
21-18-15-12-9-6-3
Sumo Deadlift High Pull (m = 65/75/95, w = 45/55/65)
7-6-5-4-3-2-1
Shuttle Sprint (20m down 20m back = 1)

Post weight and reps for pullups, then time for the WOD.
Ex: 50#, 6 reps, 10:11 L3.

And coming tomorrow…

A. Split Jerk: 10 sets of 2 reps. Complete 1 set every 2 minutes (E2MOM)
Alternate stance for each rep.
Start at 60% of 1RM and work up to 85%

B. AMRAP Wallballs
Complete 1 set of unbroken wallballs
L1 = 30-59 seconds
L2 = 60-89 seconds
L3 = 90-119 seconds
L4 = 120 seconds

Select a weight and height and Level (time) that you can go unbroken.

Post load for split jerk (highest/2nd highest) and wallball weight @ height and reps.
Ex: 240/235#, 20# @10ft 43 reps L3.

Kenny up at dawn and putting in some sledghammer work. #riseup

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- 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)

“Raising the Bar”

9 Minute AMRAP
8 Lateral Bar Hop Burpees
7 Cleans
6 Front Rack Lunges (Level 1 – Front Squats)
5 Shoulder to Overhead

(m = 65/95/135, w = 45/55/95)

Tips from Neal Maddox:

I trust you will enjoy this workout again. Think about your experience with the workout the first time around. Did you struggle in your transitions? Could you have taken more strategic rest? For example, if you need to break up a round, it is better to set the bar down after 6 cleans, rest and then clean the bar up into the front rack position for your 7th rep. This sets you up for your front rack lunges without doing an extra rep. Also, fight not to put the bar down during front rack lunges and shoulder to overhead, because every drop results in an extra clean. Have fun, stay steady, and we can’t wait to see your improvements. – Neal Maddox – 7 Time Games Athlete

Post rounds and reps completed. Ex: 7+7 L3

Compare to 09.19.17

And coming tomorrow…

A. Weighted Pullups: 3 sets of 5 reps worksets. Max reps 3rd set.

B. Rep Rounds For Time [14 Minute Time Cap]
21-18-15-12-9-6-3
Sumo Deadlift High Pull (m = 65/75/95, w = 45/55/65)
7-6-5-4-3-2-1
Shuttle Sprint (20m down 20m back = 1)

Post weight and reps for pullups, then time for the WOD.
Ex: 50#, 6 reps, 10:11 L3.

Caitlin

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

Workout of the Day (WOD)

A. Power Snatch: Every 2 minutes complete the following sets:
1 set of 2 reps at 75% 1 RM Power Snatch
1 set of 2 reps at 80%
3 sets of 2 reps at 85%

B. “Nunchucks”
18 Minute AMRAP

8 Power Snatches (m = 45/65/95/115, w = 35/45/65/85)
8 Chest to bar Pullups**
16 Box Jumps (m = 12/16/20/24″, w = 10/12/16/20″)*

**Scale to Pullups 1:1, #halfthepullups (4 reps/round), Barbell Assisted Pullups 1:1, Ring Rows 12 reps/round.
L4 = 4 Bar Muscle ups.
*Step-ups permitted for L1/L2/L3.

Post load for snatch and rounds and reps for the AMRAP.
Ex: 175#, 7+12 L4

And coming tomorrow…

“Raising the Bar”

9 Minute AMRAP
8 Lateral Bar Hop Burpees
7 Cleans
6 Front Rack Lunges (Level 1 – Front Squats)
5 Shoulder to Overhead

(m = 65/95/135, w = 45/55/95)

Tips from Neal Maddox:

I trust you will enjoy this workout again. Think about your experience with the workout the first time around. Did you struggle in your transitions? Could you have taken more strategic rest? For example, if you need to break up a round, it is better to set the bar down after 6 cleans, rest and then clean the bar up into the front rack position for your 7th rep. This sets you up for your front rack lunges without doing an extra rep. Also, fight not to put the bar down during front rack lunges and shoulder to overhead, because every drop results in an extra clean. Have fun, stay steady, and we can’t wait to see your improvements. – Neal Maddox – 7 Time Games Athlete

Compare to 09.19
Post rounds and reps completed. Ex: 7+7 L3

Sarah and Elana pulling the sled #saturdaypartnerwod

Today’s schedule

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

Workout of the Day (WOD)

A. Hang Clean: In 10 minutes work up to a heavy single at 90%

B. For Time [18 Minute Time Cap]
30 Hang Clean (m = 75/95/135/185/225, w = 55/65/95/115/135)
50 Pistols
2000m Row

Post load for clean and time for the WOD. If time capped, 100m = 1 rep.
Ex: 260#, 17:32 L5.

And coming Saturday…

Partner WOD, Teams of 2
18 Minute AMRAP

Buy-in: 400m Medball Carry (20/14)
Then…
20 Kettlebell Deadlift (m = 20/24/32’s, w = 16/20/24’s)
16 Wallballs (20/14 to 10ft)
50 Double Unders
200m Medball Carry

All reps are team totals. 1 partner working at a time. Partners may partition the rounds and reps any way. For the 400m buy-in both partners must run together this distance and they must carry the medball with them handing off as much as they’d like. Complete the 200m Medball carry the same way in which both athletes go 200m.

Score rounds + reps for the AMRAP. 200m = 1 rep. Ex: 5 + 58 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 Miller

Sunday Schedule

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

Caitlin and Steve sharing a barbell for deadlifts. #partnerdeadlift #teamworkmakesdreamwork

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)

A. Bench Press: 3-3-3 increasing at 85-87-90% of 1 RM. Rest 3 minutes after each set.

B. “Ruff Rowers II”
20 Minute AMRAP:

Teams of 3:
7 Calorie Row
7 Kettlebell Swings (m = 16/24/32, w = 12/16/24)
7 Slamballs (20/15)
7 Plank to Games Box Jump Overs (24/20”)

At 3,2,1, go… the first teammate completes 7 Cal Row. Once finished they advance to the Kettlebell Swings (KBS) and the 2nd teammate may start their row. Continue through the movements conga line style once your teammate clears that station. 1 person working at a time at each station.

Score total Calories rowed. Ex: 149 L3.

And coming tomorrow…

A. Hang Clean: In 10 minutes work up to a heavy single at 90%

B. For Time [18 Minute Time Cap]
30 Hang Clean (m = 75/95/135/185/225, w = 55/65/95/115/135)
50 Pistols
2000m Row

Post load for clean and time for the WOD. If time capped, 100m = 1 rep.
Ex: 260#, 17:32 L5.