Michael Aaron

Toes to Bar & Kettlebell dead clean Chutes & Ladder WOD

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- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Memorial Day Weekend

Murph
We will be doing Murph and Partner Murph on Saturday, May 24th for each class: 9, 10, and 11am. The gym will be closed on both Sunday 5/25 and Monday 5/26 for Memorial Day. Normal hours resume on Tuesday, May 27th.

Workout of the Day (WOD)

A. Speed Singles:
1 minute max speed singles (Left foot + Right foot = 1 rep)
Rest 3 minutes. Repeat

B. 3 Rounds For Time:
250 Jump Rope Singles
20 Wallball Shots (20/14) 10ft target
15 Pushups
10 GHD Situps

And coming Saturday…

Partner Murph
1 Mile Run: 4x400m relay
100 Pullups
200 Pushups
300 Squats
1 Mile Run: 4x400m relay

Both partners will alternate 400m runs until 1 mile is complete to start and then to finish the workout. Partition the reps however you like, but partners must finish 100 pullups before continuing on to pushups and so on. Only one partner works at a time.

FRI 05.23.14 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- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Memorial Day Weekend

Workout of the Day (WOD)

A. Bench Press: 5 sets of 4. Working up to a heavy set of 4. Rest 2 minutes between sets.

B. 10 minute as many rounds as possible (AMRAP):
10 Pullups**
30 Double Unders (Scale singles 3:1)
10 Goblet Squats (32/24kg)

**No Bands. Scale for pullups is Ring Rows 2:1 or Barbell Assisted Pullups 1:1.

And coming tomorrow…

A. Speed Singles:
1 minute max speed singles (Left foot + Right foot = 1 rep)
Rest 3 minutes. Repeat

B. 3 Rounds For Time:
250 Jump Rope Singles
20 Wallball Shots (20/14) 10ft target
15 Pushups
10 GHD Situps

THUR 05.22.14 Read More »

Sledgehammers, box jumps, wall climbs, and more. Something for everyone.

Today’s schedule

6a: All Levels CrossFit- Jason
7a: All Levels CrossFit- Jason
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

Memorial Day Weekend

Workout of the Day (WOD)

A. Power Clean: 12 minutes every minute on the minute 1 Power Clean

B. For Time
10-9-8-7-6-5-4-3-2-1 Toes to Bar
1-2-3-4-5-6-7-8-9-10 Kettlebell Dead Clean (24:16 / 16:12kg)*

*(men Rx+ : men Rx / women Rx+ : women Rx)

And coming tomorrow…

A. Bench Press: 5 sets of 4. Working up to a heavy set of 4. Rest 2 minutes between sets.

B. 10 minute as many rounds as possible (AMRAP):
10 Pullups**
30 Double Unders (Scale singles 3:1)
10 Goblet Squats (32/24kg)

**No Bands. Scale for pullups is Ring Rows 2:1 or Barbell Assisted Pullups 1:1.

WED 05.21.14 Read More »

1-arm kettlebell overhead squats at 6pm 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. Strict Handstand pushups: Every minute on the minute for 7 minutes:
15 seconds max rep strict handstand pushups (may break up into multiple sets)
45 seconds rest

B. 16 minutes as many rounds as possible (AMRAP):
20 Box Jumps (24/20”)
10 Calorie Row
8 Sledgehammers
2 Handstand Wall Climbs

And coming tomorrow…

A. Power Clean: 12 minutes every minute on the minute 1 Power Clean

B. For Time
10-9-8-7-6-5-4-3-2-1 Toes to Bar
1-2-3-4-5-6-7-8-9-10 Kettlebell Dead Clean (24:16 / 16:12kg)*

*(men Rx+ : men Rx / women Rx+ : women Rx)

TUES 05.20.14 Read More »

QPC. CrossFit Total. Christine on her max deadlift.

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: ..YOGA Cancelled Tonight..
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Max reps on 3rd set.

B. 5 Rounds For Time:
5 1-arm Kettlebell Overhead squats (16/8kg) Left Arm
5 1-arm Kettlebell Overhead squats (16/8kg) Right Arm
30 Situps

And coming tomorrow…

A. Strict Handstand pushups: Every minute on the minute for 7 minutes:
15 seconds max rep strict handstand pushups (may break up into multiple sets)
45 seconds rest

B. 16 minutes as many rounds as possible (AMRAP):
20 Box Jumps (24/20”)
10 Calorie Row
8 Sledgehammers
2 Handstand Wall Climbs

MON 05.19.14 Read More »

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. CrossFit Total
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift

B. 1 Minute Max Cals Airdyne

And coming Saturday…

QPC Make-up Day

FRI 05.16.14 Quarterly Progress Checks Day 5 Read More »

Today’s schedule

Workout of the Day (WOD)

5 Rounds For Time
7 Handstand Pushups
14 Pistols
21 Double unders

And coming tomorrow…

A. CrossFit Total
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift

B. 1 Minute Max Cals Airdyne

THUR 05.15.14 Quarterly Progress Checks Day 4 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. Max Distance Handstand Walk

B. 20 minute As many rounds as possible (AMRAP):
20 Thrusters (135/95)
20 Pullups**
20 Burpees

**No Bands. Sub Barbell Assisted Pullups 1:1 or Ring Rows 2:1

Post max distance and rounds and reps for AMRAP. Ex: 24ft, 2+52

And coming tomorrow…

5 Rounds For Time
7 Handstand Pushups
14 Pistols
21 Double unders

WED 05.14.14 Quarterly Progress Checks Day 3 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Grace:
30 Clean & Jerk for time (135/95)

B. 4 x 500m Row
For every second difference than your time for first 500m Row complete 1 burpee before continuing to next row.

Post time for Grace and time for 1st 500m row + total burpees completed for time difference per each following row. Example: Grace 2:12, 500m Row 1:48, Burpees 12

And coming tomorrow…

A. Max Distance Handstand Walk

B. 20 minute As many rounds as possible (AMRAP):
20 Thrusters (135/95)
20 Pullups**
20 Burpees

**No Bands. Sub Barbell Assisted Pullups 1:1 or Ring Rows 2:1

Post max distance and rounds and reps for AMRAP. Ex: 24ft, 2+52

TUES 05.13.14 Quarterly Progress Checks Day 2 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups

B. Pistols: Every minute on the minute (EMOM) 4 pistols (Left + Right = 2) for 10 minutes.

And coming tomorrow…

A. Grace:
30 Clean & Jerk for time (135/95)

B. 4 x 500m Row
For every second difference than your time for first 500m Row complete 1 burpee before continuing to next row.

Post time for Grace and time for 1st 500m row + total burpees completed for time difference per each following row. Example: Grace 2:12, 500m Row 1:48, Burpees 12

MON 05.12.14 Quarterly Progress Checks Read More »