Michael Aaron

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.

MON 07.28.14 Read More »

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.

FRI 07.25.14 Read More »

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

THUR 07.24.14 Read More »

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.

WED 07.23.14 Read More »

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

TUES 07.22.14 Read More »

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.

MON 07.21.14 Read More »

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. Push Press: In 15 minutes work up to a 3 rep max.

B. 5 Rounds For Time: #Kettlebell Friday
12 Kettlebell Swings (24/16kg)
20m Kettlebell Farmer’s Carry (32’s/20’s kg)
12 Goblet Step-Ups (24/16kg) 20”
20m Kettlebell Farmer’s Carry (32’s/20’s kg)

Post load for Push Press. Post time to complete 5 rounds. Ex: 215#, 9:10 Rx

And coming Saturday…

Partner WOD:
(All reps are per team)
30-20-10 Power Cleans (m = 95:135 / 65:95)
30-20-10 Box Jump-Overs (24/20”)
10m Tandem OH Walking Lunges (45/25)
2x 10m Tire flips
2x 10m Sled pull
2x 10m Partner Carry

FRI 07.18.14 Read More »

Today’s schedule

Workout of the Day

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

B. Triple AMRAP (As many rounds & repetitions as possible):
3 minutes AMRAP
10 Hand Release Pushups
40 Double Unders**

1 minute Rest

3 minutes AMRAP
10 Pullups (Rx+ = Chest to Bar)
40 Double Unders

1 minute Rest

3 minutes AMRAP
10 Situps w/ Medball (20/14)
40 Double Unders

**Scale Double Unders to Singles 2:1

Post load and max reps for bench press. Post total reps from all 3 AMRAPs (50 reps per round).
Ex: 255#, 518.

And coming tomorrow…

A. Push Press: In 15 minutes work up to a 3 rep max.

Post load for Push Press. Post time to complete 5 rounds. Ex: 215#, 9:10 Rx

THUR 07.17.14 Read More »

Dexter mid jump. Target: 30". — Dexter mid jump. Target: 30″.

Today’s schedule

Workout of the Day (WOD)

A. 3 minutes Max Consecutive Singles: Must be performed with a Beaded Rope. 3 attempts within the 3 minutes.

B. Rep Rounds for Time. [30 minute time cap].
800-400-200m Run
40-20-10 Toes to bar
20-10-5 Front Squat (135/95)
20-10-5 Lateral Barbell Burpees

Post max consecutive reps for singles. Post time to complete rep rounds. If time capped post total reps completed (10m = 1rep) Ex: 218, 18:50 Rx

And coming tomorrow…

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

B. Triple AMRAP (As many rounds & repetitions as possible):
3 minutes AMRAP
10 Hand Release Pushups
40 Double Unders**

1 minute Rest

3 minutes AMRAP
10 Pullups (Rx+ = Chest to Bar)
40 Double Unders

1 minute Rest

3 minutes AMRAP
10 Situps w/ Medball (20/14)
40 Double Unders

**Scale Double Unders to Singles 2:1

Post load and max reps for bench press. Post total reps from all 3 AMRAPs (50 reps per round).
Ex: 255#, 518.

WED 07.16.14 Read More »

Learning is like rowing upstream; not to advance is to drop back - Chinese Proverbs. — Learning is like rowing upstream; not to advance is to drop back – Chinese Proverbs.

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