WOD

1, 2, 3, ... Kettlebell swings — 1, 2, 3, … Kettlebell swings

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. Weighted Pullups: 3 sets of 7 reps. All sets at the same weight. Max reps final set.

B. Rep Rounds For Time [24 minute time cap]:
42-30-18
Kettlebell Swings (32/24kg)
Double Unders
Calorie Row

Post load and max reps for pullups and time to complete WOD Ex: 45#, 8 rep, 12:46 Rx.

And coming Saturday…Partner WOD

Partner “Holbrook”
12 Rounds For Time
5 Thrusters (115/85)
10 Pullups
100m Run

Rounds and reps are team totals. Partners may partition reps and rounds any way. One person working at a time. All 5 thrusters must be finished before starting the 10 pullups, and so on.

Sunday WOD: Fight Gone Bad

10a class, 11a open gym: Come PR this benchmark WOD on Sunday morning!

FRI 09.12.14 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- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Every minute on the minute (EMOM) for 10 minutes:
1 Power Clean (80% of 1 rep max)

B. Rep Rounds For Time [18 minute time cap]:
2-4-6-8-10
Front Squat (m = 95:135 / w = 65:95)
Hang Power Clean
12 Toes-to-bar

Post load for Power Clean and time to complete WOD. Ex 220#, 10:12 Rx+.

And coming tomorrow…

A. Weighted Pullups: 3 sets of 7 reps. All sets at the same weight. Max reps final set.

B. Rep Rounds For Time [24 minute time cap]:
42-30-18
Kettlebell Swings (32/24kg)
Double Unders
Calorie Row

Post load and max reps for pullups and time to complete WOD Ex: 45#, 8 rep, 12:46 Rx.

THUR 09.11.14 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Every minute on the minute (EMOM) for 8 minutes:
ODD: 15 seconds max rep strict ring dips: 45 seconds rest
EVEN: 15 seconds support position hold on rings: 45 seconds rest

B. 5 Rounds For Time [16 minute time cap]:
5 Pullups
5 Ring Dips
5 Deadlift (225/155)
200m Run

Post total dips and time to complete WOD. Ex: 31, 9:29 Rx

And coming tomorrow…

A. Every minute on the minute (EMOM) for 10 minutes:
1 Power Clean (80% of 1 rep max)

B. Rep Rounds For Time [18 minute time cap]:
2-4-6-8-10
Front Squat (m = 95:135 / w = 65:95)
Hang Power Clean
12 Toes-to-bar

Post load for Power Clean and time to complete WOD. Ex 220#, 10:12 Rx+.

WED 09.10.14 Read More »

Today’s schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
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- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

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

B. As many rounds & reps as possible (AMRAP)
2 minutes AMRAP: 10 Double Unders**, 10 Air Squats
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 10 Jumping Air Squats
2 minutes rest
2 minutes AMRAP: 10 Double unders**, 10 Burpees
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 10 Tuck Jumps

**Scale Singles (1:1)

Post load and max reps for Bench and total reps from WOD. Ex: 215#, 8 reps, 242 Rx.

And coming tomorrow…

A. Every minute on the minute (EMOM) for 8 minutes:
ODD: 15 seconds max rep strict ring dips: 45 seconds rest
EVEN: 15 seconds support position hold on rings: 45 seconds rest

B. 5 Rounds For Time [16 minute time cap]:
5 Pullups
5 Ring Dips
5 Deadlift (225/155)
200m Run

Post total dips and time to complete WOD. Ex: 31, 9:29 Rx

TUES 09.09.14 Read More »

Liz finishing off a squat clean thruster aka "Cluster" — Liz finishing off a squat clean thruster aka “Cluster”

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Jason
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: 4 sets of 3 reps. Worksets at the same weight. Max reps final set.

B. 5 Rounds
15 Medball Front Squats (20/14)
10 Pushups
5 Medball Power Slams (20/14)

Post load and max reps for Squat and time to compete WOD. Ex: 375#, 5:48 Rx.

And coming tomorrow…

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

**Scale Singles (1:1)

Post load and max reps for Bench and total reps from WOD. Ex: 215#, 8 reps, 242 Rx.

MON 09.08.14 Read More »

Brandon keeping his head on a swivel for the bear crawl circles.

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

Workout of the Day (WOD)

A. Split Jerk: 6 sets of 2 reps working up to a heavy set of 2.

B. 16 minutes as many rounds as possible (AMRAP)
250m Row
10 Wallball Shots 10ft (20/14)
3 Power Clean (use weight from Part A. 2 rep max Jerk)

Post load for Split Jerk and rounds and reps completed (250m = 1 rep). Ex: 215#, 9+11 Rx

And coming Saturday…Partner WOD

10 minutes as many rounds as possible (AMRAP):
30 2-man Pullups
30 Medball Squat Toss (20/14)
30 Box Jumps (24/20”) (step downs only)
30 Tire flips
30 Partner Situps w/ Medball (20/14)
Rest 4 minutes and repeat. Continue where you left off.

Post reps completed in first AMRAP and total for WOD. Ex. 185, 355 Rx.

Sunday Schedule

10a class, 11a open gym

FRI 09.05.14 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Hang Clean: In 15 minutes work up to a heavy set of 3 reps.

B. 5 Rounds For Time: [12 minute time cap]:
7 Squat Clean Thrusters (m = 95:135 / w = 65/95)
7 Bar-facing Burpees

Post load for Hang Cleans and time to complete WOD. Ex 245#, 9:36 Rx+.

And coming tomorrow…

A. Split Jerk: 6 sets of 2 reps working up to a heavy set of 2.

B. 16 minutes as many rounds as possible (AMRAP)
250m Row
10 Wallball Shots 10ft (20/14)
3 Power Clean (use weight from Part A. 2 rep max Jerk)

Post load for Split Jerk and rounds and reps completed (250m = 1 rep). Ex: 215#, 9+11 Rx

THUR 09.04.14 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- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Every minute on the minute (EMOM) for 8 minutes:
2 Snatch Balance

B.For Time:
Open: 100 Double Unders**
15-12-9-6-3
Overhead Squats (100/70)
Pullups
Close: 100 Double Unders

**Scale to Singles (3:1)

Post load for Snatch Balance and time to complete WOD. Ex: 140#, 8:49 Rx

And coming tomorrow…

A. Hang Clean: In 15 minutes work up to a heavy set of 3 reps.

B. 5 Rounds For Time:
7 Squat Clean Thrusters (m = 95:135 / w = 65/95)
7 Bar-facing Burpees

Post load for Hang Cleans and time to complete WOD. Ex 245#, 9:36 Rx+.

WED 09.03.14 Read More »

Congratulations to members Dan and Alison on their engagement!!

Today’s schedule

Workout of the Day (WOD)

A. Deadlift: In 15 minutes work up to a 5 rep max.

B. 3 Rounds For Time:
400m Run
20 Bear Crawl Plate Circles
20 Overhead backward lunge steps (45/25)

Post load for Deadlift and time to compete WOD. Ex: 355#, 11:18 Rx.

And coming tomorrow…

A. Every minute on the minute (EMOM) for 8 minutes:
2 Snatch Balance

B.For Time:
Open: 100 Double Unders**
15-12-9-6-3
Overhead Squats (100/70)
Pullups
Close: 100 Double Unders

**Scale to Singles (3:1)

Post load for Snatch Balance and time to complete WOD. Ex: 140#, 8:49 Rx

TUES 09.02.14 Read More »

Labor Day Weekend Schedule

Saturday: 9, 10, 11a classes
Sunday:10a class, 11a open gym
Monday:Gym Closed. Happy Labor Day!

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

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5. Worksets. Max reps on final set. Compare to 8/14.

B. 4 Rounds for Time:
5 1-arm Kettlebell Thruster (R) (24/16 kg)
4 1-arm Overhead Lunge (R)
20 situps
5 1-arm Kettlebell Thruster (L)
4 1-arm Overhead Lunge (L)
200m run

Post load and reps for Bench and time to complete the WOD.
Ex: 155#, 7 reps, 13:10 Rx.

And coming Saturday…Partner WOD

2 Plates: 6 Rounds
12 Plate Ground-to-overhead (45/25)
10 Situps w/ Plate (45/25)
12 Box Jumps (6/4”)
200m Run while partner does 100m Farmers Carry with 2 Plates (45/25) (alternate each round)

Post time to complete WOD Ex. 22:55

FRI 08.29.14 Read More »