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.
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.
Handstand Pushups & Pistols: bodyweight gymnastics wod with Ernesto and Monica
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- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA – Monica
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Shoulder Press: 3 sets of 5 reps. Worksets. Max reps on final set.
B. 5 Rounds for Time: [20 minute time cap]
3 Man-makers (16/12kg)
9 Chest-to-bar pullups
15 Wallball shots 10ft (20/14)
Post load & reps for press and time for WOD. Ex: 160#, 6 reps, 10:13.
And coming tomorrow…
A. Power Cleans: Every minute on the minute for 10 minutes 1 Power Clean. 80% of 1 rep max.
B. 3 Rounds For Time:
4 Power Clean (m = 115:155 / w = 85:105)
7 Front Squat
4 Jerk
15 Toes-to-bar
Rest 1 minute between rounds
Post load for power clean and time to complete WOD. Ex: 185#, 8:35 Rx
Double Trouble Competition on Saturday. Sarah, Kelly, and Christine.
Quarterly Progress Checks
This week 8/18-8/23 is the quarterly progress checks where we retest from May 2014. There will be benchmark WODs and lifts every day. This Saturday, August 23rd will also be our CFM Gamenight at Ormsby’s (see whiteboard for details).
Is this your first Quarterly Check-In Week?
Here’s what’s about to go down… 1. Retest your baseline! For your first workout of the week, you’ll retest your Baseline. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 8/24 from 1-2pm with Coach Dyer OR on Saturday, 8/23 with Coach Mike from 12-1pm (Make up day Open Gym). During the week, you can make up a day or test your Baseline at Open Gym times 8am, 4pm, and 8pm. 2. Goal-Setting & reflection: At the beginning of class on Wed & Fri, we’ll take 5 minutes to reflect on our progress over the last three months and set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike this Wednesday evening, Aug 20th from 8-830pm for a goal-setting workshop. We’ll take some time to visualize what we want our future to be like, then set smaller, action steps to achieve our longer-term goals. 3. Record your results! If you haven’t been doing it already, now is the time to start tracking your progress in the gym. You could use a spreadsheet. Or Google Docs, or old school with a journal/composition notebook. We have journals available at the ProShop too! 4. Saturday afternoon will be Make-Up Day Open Gym 12-1pm.Coach Kelly will be doing a Team WOD on Saturday in each of the three classes, 9, 10 and 11am and after during Open GYm you’ll have the chance to make up a workout you missed earlier in the week.
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- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA – Monica
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups
B. Overhead Squat: 3 sets of 4 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 3 minutes L-sit hold on rings or parallettes.
Post time for Baseline and load for OHS. Ex: 5:52 Rx, 155#.
And coming tomorrow…
A. Olympic Total: 1 rep max Snatch followed by 1 rep max Clean & Jerk
B. 1 Minute Max Cals Airdyne
Post max load for Snatch and C&J and total cal. Ex: 185#, 275#, 32
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. For 10 minutes every minute on the minute (EMOM): Complete 1 complex.
1 Power Clean
1 Hang Clean
B. Rep Rounds: 21-15-9
Squat Clean (95/65)
Hand Release Pushups
Post load for complex and time for rep rounds. Ex: 205# 8:10.
And coming tomorrow…
A. Kipping: In 15 minutes practice kipping (bar/rings)
Then… Max Unbroken Kipping Complex in 60 seconds:
1 Pullup
1 Toes-to-bar
B. For Time
60 Double Unders
30 Pullups
60 Double Unders
30 1-arm Kettlebell Snatch (alt) (24/16kg)
60 Double Unders
30 Toes-to-bar
60 Double Unders
30 Goblet Squats (24/16kg)
Post max unbroken reps for complex and time to complete WOD. Ex: 12, 10:55
There are different ways to vault an obstacle. Walls and Medballs WOD Saturday.
Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis/Ellen
7p: YOGA – Monica
8p: Open Gym- Ellen
Workout of the Day (WOD)
A. Weighted Pullups: 5 sets of 3 reps. Worksets all at the same weight. Max reps in final set.
B. Double AMRAP (as many rounds as possible):
3 minute AMRAP
10 Wallball shots 10ft (20/14)
10 Toes to bar
1 minute rest
3 minute AMRAP
10 Cal row
10 Lateral rower burpees
1 minute rest
REPEAT
Post load and reps for pullups, and total reps completed. Ex: 45# 6 reps, 274.
And coming tomorrow…
A. Deadlift: In 16 minutes work up to a 5 Rep Max.
B. 16 minutes as many rounds as possible (AMRAP):
7 Handstand pushups**
13 Box Jumps/Step Ups (24/20”) (Step downs only)
20 Mtn Climbers (L + R = 1 rep)
Rest 2 minutes between rounds
**Scale (S2O) Shoulder to overhead (115/85)
Post load for Deadlift. Post total reps for the WOD. Ex: 195#, 205 scaled 75#
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.
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.
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 – Monica
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Deadlift: In 16 minutes work up to a 5 rep max.
B. 6 Rounds: (40 seconds work : 20 seconds rest)
Row for Cal
Wallball Shots 10ft (20/14)
Post load for Deadlift, total cal and total wallballs: 415#, 125, 105
And coming tomorrow…
A. 12 minutes every minute on the minute (EMOM)
ODD: 2 Hang Power Snatch (75% of 1 rep max)
EVEN: 15 seconds L-sit hold on pullup bars
B. 7 Rounds for time [14 minute time cap]
7 Hang Power Snatch (m = 75:95 / w = 55:65)
8 Box Jumps (30/24”) Step downs only
Post load for Snatch. Post time to finish WOD. If time capped post total reps (15 reps per round). Ex: 165, 6:55.
Hope and Heather. Heavy bag hitting for the Captain America 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 Front Room- 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. 10 minutes as many rounds as possible (AMRAP):
6 Front squat (115/85)
8 Pullups
10 Shoulder to overhead (115/85)
Post load and max reps for final set of Front Squat. Post rounds and reps from WOD. Ex: 280# 4 reps, 10 + 14 reps Rx
And coming tomorrow…
A. 12 minutes every minute on the minute (EMOM)
1st: Max Rep Jump Rope Singles
2nd: Max Rep Double Unders
3rd: Rest
B. 3 Rounds for time [14 minute time cap]
20 Medball Overhead Waling Lunges (20/14)
15 Cal Row
10 Medball Power Slams (20/14)
5 Jumping Air Squats 6” target
Post total reps of singles and DU. Post time to finish WOD. If time capped post total reps (50 reps per round). Ex: 340, 187, 7:21.
Eager sprinters on the 1st 100m. From “Cutoff” Saturday 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 Front Room- Monica
8p: Open Gym- Kelly
Workout of the Day (WOD)
Back Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps in final set.
B. 3 Minutes As Many Rounds As Possible (AMRAP):
10 Box Jumps (30/24”) Step downs only
10 1-arm Alternating Kettlebell Snatch (20/12kg)
1 Minute Rest. Repeat for 3 cycles. Continue next cycle at the last rep completed.
Post load and max reps for final set of Back Squat. Post total reps from 3 cycles.
Ex: 375# 4 reps, 212.
And coming tomorrow…
Weighted Ring Dips: 5 sets of 5 reps. Rest 2 minutes between sets. Max reps in final set.
For Time [18 minute Time Cap]:
500-400-300-200-100m Run
25-20-15-10-5 Toes to bar
Post load and max reps for Ring Dips. Post time for WOD. Ex: 15# 7 reps, 9:17
