Michael Aaron

Today’s schedule

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

Workout of the Day (WOD)

A. Deadlift: In 18 minutes work up to a 5 rep max.

B. Rep Rounds For Time:
15-12-9
Deadlift (m = 155/205, w = 105/135)
Box Jumps (24/20”) (step downs only)
Pullups (C2B = Rx+)

Post load for deadlift and time for WOD. Ex: 315#, 9:34 Rx+

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

A. Thruster: In 15 minutes work up to a heavy set of 2 from the rack.

B. Partner WOD:
400m Run + 500m Row
500m Row + 400m Run
40 Air Squats
Rest 3 minutes
200m Run + 250m Row
250m Row + 200m Run
20 Air Squats
Rest 3 minutes
40 Wallball Shots (20/14) to 10 ft
40 Situps

Both partners my work at the same time and alternate running and rowing. Squat reps may be partitioned any way and squats may be completed while partner is running or rowing.

Post load for thruster and post time for WOD. Ex: 240#, 14:50 Rx.

WED 03.25.15 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- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)
A. Jump rope: For 10 minutes (40 seconds work: 20 seconds rest)
Odd: Max double unders
Even: Pushup position plank hold

B. Tabata Complete This [20 minute time cap]:
In as few of Tabata rounds (20 seconds work: 10 seconds rest) as possible complete the following:
30 Calorie row
40 Burpees Plate Hop (45# plate)
50 One arm alternating kettlebell snatch (16/12kg)
60 Situps w/ med ball (20/14)
70 Double Unders (Singles 3:1)

Post number total double unders from 5 intervals and number of rounds taken to finish chipper. If time expires post number of total reps completed. Ex: 295, 24 Rx.

Friday 03.20.15 Read More »

Today’s schedule

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

Workout of the Day (WOD)

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

B. 10 minutes as many rounds as possible:
40 Double Unders (Singles 2:1)
21 Kettlebell Swings (32/24kg)
10 Toes To Bar

Post load and reps for squat and rounds and reps for AMRAP: Ex: 305#, 8 reps, 5+45 Rx.

Monday 3.23.15 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- 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. Rope Climbs: 8 minutes every minute on the minute 1 rope climb
**Wear long socks or pants to protect your shins when climbing rope.

B. 5 Rounds For Time [20 minute time cap]
10 Hand Release Burpees
15 Cal Row
20 AbMat Situps

Post load and reps for rope climbs and time for WOD: Ex: 10#, 8 reps, 11:10 Rx

Tuesday 3.24.15 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- 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. Rope Climbs: 8 minutes every minute on the minute 1 rope climb
**Wear long socks or pants to protect your shins when climbing rope.

B. 5 Rounds For Time [20 minute time cap]
10 Hand Release Burpees
15 Cal Row
20 AbMat Situps

Post load and reps for rope climbs and time for WOD: Ex: 10#, 8 reps, 11:10 Rx

And coming tomorrow…

A. Deadlift: In 18 minutes work up to a 5 rep max.

B. Rep Rounds For Time:
15-12-9
Deadlift (m = 155/205, w = 105/135)
Box Jumps (24/20”) (step downs only)
Pullups (C2B = Rx+)

Post load for deadlift and time for WOD. Ex: 315#, 9:34 Rx+

TUES 03.24.15 Read More »

Today’s schedule

Workout of the Day (WOD)

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

B. 10 minutes as many rounds as possible:
40 Double Unders (Singles 2:1)
21 Kettlebell Swings (32/24kg)
10 Toes To Bar

Post load and reps for squat and rounds and reps for AMRAP: Ex: 305#, 8 reps, 5+45 Rx.

And coming tomorrow…

A. Rope Climbs: 8 minutes every minute on the minute 1 rope climb
**Wear long socks or pants to protect your shins when climbing rope.

B. 5 Rounds For Time [20 minute time cap]
10 Hand Release Burpees
15 Cal Row
20 AbMat Situps

Post load and reps for rope climbs and time for WOD: Ex: 10#, 8 reps, 11:10 Rx

MON 03.23.15 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- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

A. Jump rope: For 10 minutes (40 seconds work: 20 seconds rest)
Odd: Max double unders
Even: Pushup position plank hold

B. Tabata Complete This [20 minute time cap]:
In as few of Tabata rounds (20 seconds work: 10 seconds rest) as possible complete the following:
30 Calorie row
40 Burpees Plate Hop (45# plate)
50 One arm alternating kettlebell snatch (16/12kg)
60 Situps w/ med ball (20/14)
70 Double Unders (Singles 3:1)

Post number total double unders from 5 intervals and number of rounds taken to finish chipper. If time expires post number of total reps completed. Ex: 295, 24 Rx.

And coming Saturday…

Open 15.4:
Rx: Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Scaled: Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Saturday Yoga Cancelled

We will resume Yoga next Saturday, 3/28.

Sunday

Time: 10a class, 11a open gym

FRI 03.20.15 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- Kelly
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD):

A. Power Clean: Every minute on the minute (EMOM) 2 Power Clean for 10 minutes. Touch and Go.

B. 17 minutes as many rounds as possible (AMRAP):
(1 minute work : 1 minute rest)
3 Power Clean (135/95)
7 Bar-Facing Burpees

Every other minute on the minute, continue the AMRAP where you left off each interval. If ended on 4th Burpee, continue next interval with 5th Burpee.

Post load for power clean and total rounds and reps for AMRAP. Ex: 210#, 95.

And coming tomorrow…

A. Jump rope: For 10 minutes (40 seconds work: 20 seconds rest)
Odd: Max double unders
Even: Pushup position plank hold

Post number total double unders from 5 intervals and number of rounds taken to finish chipper. If time expires post number of total reps completed. Ex: 295, 24 Rx.

THUR 03.19.15 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- Kelly
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5. Work sets. Max reps on the final set.

B. 2 Rounds of 8 minute AMRAP
OPEN: 400m run
As many repetitions as possible (AMRAP) in remaining time
–8 Sumo-deadlift high pulls (24/16kg)
–12 AbMat Situps
Rest 2 minutes and repeat

Post load and reps for pullups and total reps from 2 AMRAPs (ex: 53#, 7 reps, 194 Rx)

And coming tomorrow…

A. Power Clean: Every minute on the minute (EMOM) 2 Power Clean for 10 minutes. Touch and Go.

B. 17 minutes as many rounds as possible (AMRAP):
(1 minute work : 1 minute rest)
3 Power Clean (135/95)
7 Bar-Facing Burpees

Every other minute on the minute, continue the AMRAP where you left off each interval. If ended on 4th Burpee, continue next interval with 5th Burpee.

Post load for power clean and total rounds and reps for AMRAP. Ex: 210#, 95.

WED 03.18.15 Read More »

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Michael
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. Thruster: 5 sets of 3. Work up to a heavy set of 3 from the floor.

B. As many rounds as possible in 10 minutes:
6 Front Squat (100/70)
8 Pullups
10 Shoulder to Overhead (100/70)

Post max load for thrusters and rounds for 10 minute AMRAP. Ex: 235#, 5+19 Rx.

And coming tomorrow…

A. Weighted Pullups: 3 sets of 5. Work sets. Max reps on the final set.

B. 2 Rounds of 8 minute AMRAP
OPEN: 400m run
As many repetitions as possible (AMRAP) in remaining time
–8 Sumo-deadlift high pulls (24/16kg)
–12 AbMat Situps
Rest 2 minutes and repeat

Post load and reps for pullups and total reps from 2 AMRAPs (ex: 53#, 7 reps, 194 Rx)

TUES 03.17.15 St Patrick’s Day Read More »