WOD

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

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.

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 »

Do or do not. Yoda T-shirt. — Do. Lift. Sweat. CrossFit.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
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. Shoulder Press: In 15 minutes work up to a 5 rep max.

B. 5 Rounds For Time:
5 Handstand Pushups
10 Calorie Row
15 Box Jumps (24/20)

Post load for press and time for WOD. Ex: 165#, 10:25 Rx.

And coming tomorrow…

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.

MON 03.16.15 Read More »

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- Jason
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5. Worksets. Max reps final set.

B. ½ Tabatas: 4 rounds of 20 seconds work, 10 seconds rest
Speed Singles (L+R=1)
Wallballs (20/14)
Burpees
Double Unders
**Complete all 4 rounds of each movement before rotating.

Post load and reps for bench and total reps of each movement from WOD.
Ex: 245#, 5 reps, 101, 38, 22, 110 Rx

And coming Saturday…

Open 15.3:
Rx
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots (20# to 10ft/14# to 9ft)
100 double-unders

Scaled
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots (20# to 9ft/10# to 9ft)
200 single-unders

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 03.13.15 Read More »

Today’s schedule

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

Workout of the Day (WOD):

A. Clean Complex: In 15 minutes work up to a heavy complex of
1 Power Clean
1 Hang Squat Clean

B. For Time Rep Rounds of:
21-15-9
Hang Squat Cleans (95/65)
Hand Release Pushups
90-60-30
Double Unders

Post load for complex and time for WOD. Ex: 250#, 9:10 Rx

And coming tomorrow…

A. Bench Press: 3 sets of 5. Worksets. Max reps final set.

B. ½ Tabatas: 4 rounds of 20 seconds work, 10 seconds rest
Speed Singles (L+R=1)
Wallballs (20/14)
Burpees
Double Unders
**Complete all 4 rounds of each movement before rotating.

Post load and reps for bench and total reps of each movement from WOD.
Ex: 245#, 5 reps, 101, 38, 22, 110 Rx

THUR 03.12.15 Read More »

Let's go partner, pick up the pace — Let’s go boo, pick up the pace

Today’s schedule

6a: All Levels CrossFit- Jason
7a: All Levels CrossFit- Jason
8a: Open Gym- Jason
12n: All Levels CrossFit- Kelly
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. Deadlift: 5 rep max

B. For Time: 0:00-4:00:
300m shuttle sprint (30 x 10m)
Rest remainder of 4 minutes

4:00-8:00:
300m shuttle sprint (30 x 10m)
Rest remainder of 4 minutes

At 8:00 complete 4 Rounds For Time:
100m shuttle sprint
4 Kettlebell snatch (left arm)
4 Overhead Kettlebell backward lunge steps (left arm)
100m shuttle sprint
4 Kettlebell snatch (right arm)
4 Overhead Kettlebell backward lunge steps (right arm)

Post load for deadlift, times for 300 shuttles and time for WOD. Ex: 405#, 67, 69, 12:40 (24kg)

And coming tomorrow…

A. Clean Complex: In 15 minutes work up to a heavy complex of
1 Power Clean
1 Hang Squat Clean

B. For Time Rep Rounds of:
21-15-9
Hang Squat Cleans (95/65)
Hand Release Pushups
90-60-30
Double Unders

Post load for complex and time for WOD. Ex: 250#, 9:10 Rx

WED 03.11.15 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- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

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

B. 3 Rounds For Time:
10 Kettlebell swings (32/24kg)
10 Burpee pullups

Post reps for pullups and time to complete WOD. Ex: 36, 4:25 Rx.

And coming tomorrow…

A. Deadlift: 5 rep max

B. For Time: 0:00-4:00:
300m shuttle sprint (30 x 10m)
Rest remainder of 4 minutes

4:00-8:00:
300m shuttle sprint (30 x 10m)
Rest remainder of 4 minutes

Post load for deadlift, times for 300 shuttles and time for WOD. Ex: 405#, 67, 69, 12:40 (24kg)

TUES 03.10.15 Read More »

Go ahead and throw it down as hard as you can

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. Front Squat: 3 sets of 5. Worksets at the same weight. Max reps final set.

B. 6 Rounds for time:
5 Toes-to-bar
10 Wallballs (20/14)
15 Double Unders

Post load and reps for Front Squat and time to complete WOD. Ex: 255#, 7 reps, 5:12 Rx

And coming tomorrow…

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

B. 3 Rounds For Time:
10 Kettlebell swings (32/24kg)
10 Burpee pullups

Post reps for pullups and time to complete WOD. Ex: 36, 4:25 Rx.

MON 03.09.15 Read More »

Double Unders and Burpees still to come in 2015 Open.

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