all levels crossfit

Eager sprinters on the 1st 100m. From "Cutoff" Saturday WOD — 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

MON 06.23.14: YOGA at 7 pm Tonight 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- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Front Squats: In 16 minutes work up to a 2 rep max.

B. 2 Rounds for Time
15 1-arm Kettlebell Front Squat (R-arm) (24/16kg)
15 Toes to bar
15 1-arm Kettlebell Front Squat (L-arm) (24/16kg)
15 GHD Situps

Post load for Front Squat and time to complete rounds. Ex: 285#, 9:45 Rx

And coming Saturday…

2 vs. 2 Team Competition: “Cutoff”

3 Matches:
8 minutes As many rounds as possible (AMRAP) of:
40 Double Unders. Scale Singles (100)
4 Burpees
100m Sprint
Clean & Jerk (135/95). As many reps as possible (AMRAP). Stop, aka “Cutoff” when opponent [a] finishes 4th Burpee.
Rest 2 minutes between matches.

Team with most Clean & Jerk in 8 minute AMRAP wins match.

FRI 06.20.14 Read More »

Post WOD. Ernesto, Ducat, and David practicing one of the most important yoga poses: Shavasana

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

Workout of the Day: Partner WOD

A. Strict Handstand Pushups (HSPU):7 Rounds of
15 seconds work: As many strict HSPU as possible. Multiple sets permitted.
45 seconds rest

Partner WOD (30 minute time cap): 1 rower, 1 barbell, 1 pullup bar per team. Both partners working at the same time, but each partner must start each round with a 250m Row.

12 Rounds For Time (6 per person)
250m Row
15 Thrusters (45/35)
5 Pullups (Rx+ CTB Pullups)

Post total reps of HSPU and time to complete 12 rounds. Ex: 42, 18:35 Rx+.

And coming tomorrow…

A. Front Squats: In 16 minutes work up to a 2 rep max.

B. 2 Rounds for Time
15 1-arm Kettlebell Front Squat (R-arm) (24/16kg)
15 Toes to bar
15 1-arm Kettlebell Front Squat (L-arm) (24/16kg)
15 GHD Situps

Post load for Front Squat and time to complete rounds. Ex: 285#, 9:45 Rx

And coming Saturday…

2 vs. 2 Team Competition: TBA

THUR 06.19.14 Read More »

The Golden Hour at Midtown. Sarah & Jared finishing up a 200m run.

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. Power Clean: 8 minutes. Every minute on the minute 2 Power Clean. Workups.

B. 5 Rounds For Time:
3 Hang power clean (m=115:155 / w=85:100)
10 Box Jumps (24/20)
3 Hang power clean (m=115:155 / w=85:100)
10 Medball Power Slams (20/14)

Post load for Power Clean and time to complete rounds. Ex: 215#, 9:21 Rx+

And coming tomorrow… Partner WOD

A. Strict Handstand Pushups (HSPU): 7 Rounds of
15 seconds work: As many strict HSPU as possible. Multiple sets permitted.
45 seconds rest

Partner WOD (30 minute time cap): 1 rower, 1 barbell, 1 pullup bar per team. Both partners working at the same time, but each partner must start each round with a 250m Row.

12 Rounds For Time (6 per person)
250m Row
15 Thrusters (45/35)
5 Pullups (Rx+ CTB Pullups)

Post total reps of HSPU and time to complete 12 rounds. Ex: 42, 18:35 Rx+.

And coming Saturday…

2 vs. 2 Team Competition: TBA

WED 06.18.14 Read More »

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. Deadlift: In 16 minutes work up to a 5 rep max.

B. 8 minutes as many rounds and reps as possible (AMRAP) of:
5 Wallball Shots (20/14) 10ft target
5 Sumo Deadlift High Pull (32/24kg)

Rest 1 minute. Then at minute 9:00:
500m Row for Time.

Post load for Deadlift. Post total reps completed in 8 minutes and then time for 500m Row.
Ex: 385#, 116, 1:28

And coming tomorrow…

A. Power Clean: 8 minutes. Every minute on the minute 2 Power Clean. Workups.

B. 5 Rounds For Time:
3 Hang power clean (m=115:155 / w=85:100)
10 Box Jumps (24/20)
3 Hang power clean (m=115:155 / w=85:100)
10 Medball Power Slams (20/14)

Post load for Power Clean and time to complete rounds. Ex: 215#, 9:21 Rx+

TUES 06.17.14 Read More »

Ducat on the Double Medball carry Saturday morning. "Carry On" WOD. — Ducat on the Double Medball carry Saturday morning. “Carry On” WOD.

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 Front Room- Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Shoulder Press: 3 sets of 5. Worksets all at the same weight. Max reps in final set.

B. 5 Rounds (12 minute time cap)
9 Shoulder to overhead (S2OH) (95/65)
200m Run
CLOSE: 100 Double unders (Scale Singles 3:1)

Post load and max reps for final set. Post time to complete WOD. If time cap reached post total reps. Each 200m run counts as 1 rep. 102 singles = 34 reps. (Max Score = 150).
Ex1: 165# 6 reps, 8:53 Rx
Ex2: 75# 9 reps, 96 (12:00) singles

And coming tomorrow…

A. Deadlift: In 16 minutes work up to a 5 rep max.

B. 8 minutes as many rounds and reps as possible (AMRAP) of:
5 Wallball Shots (20/14) 10ft target
5 Sumo Deadlift High Pull (32/24kg)

Rest 1 minute. Then at minute 9:00:
500m Row for Time.

Post load for Deadlift. Post total reps completed in 8 minutes and then time for 500m Row.
Ex: 385#, 116, 1:28

MON 06.16.14 YOGA at 7:00 pm Tonight! Read More »

Today’s schedule

6a: All Levels CrossFit- Casey
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

Vocabulary of the Day

Double Under (DU) & Jump Rope Terminology
Consecutive DUs: Unbroken DU after another (no singles in between). For every jump the rope spins twice under the feet.
Max Consecutive DUs: 1 set of max rep consecutive DUs. Multiple attempts allowed.

Continuous Rope DUs: 1 single + 1 DU or 2 singles + 1 DU.. etc. Rope continuously moving.
Max Continuous Rope DUs: 1 set of max DUs while rope moves continuously. Count successful DUs and only DUs. Singles completed do not count toward max reps but allow continuous rope spin.

Max Reps DUs: Total DUs in an interval (may be consecutive, continuous, or single rep DUs)

Consecutive Singles: Unbroken single jump ropes
Max consecutive singles: 1 set of max rep singles. Multiple attempts allowed.

Workout of the Day (WOD)

A. Chinups & Jump Rope: 3 Rounds (4 minute time limit per round)
OPEN: 1 Set of Max Rep Strict Chinups. (1 attempt)
Then in remaining time…
1 Set of Max Consecutive Jump Rope: singles, continuous rope Double Unders (DU), or DU (multiple attempts permitted)

Post total strict chinups and total of max consecutive Jump Ropes from 3 rounds.
Ex: 51/402 DUs

B. 3 Rounds As many reps as possible (AMRAP) (work 40s:rest 20s)
Toes-to-bar
Box Jumps (24”/20)
Tire flips
Burpee plate hops (45# plate)
Rest 1 minute between rounds

Post total reps completed. Ex: 152

And coming Saturday…

Partner WOD “Carry On”
Team WOD (2 groups)
5 Rounds
25m Sled Push (50/25) –OR– 50m Sled pull (50/25)
10 Burpees
200m Object Carry**

All reps and distances are per person. As many people working at a time as sled/object carries permit.

**Each person must carry each of the following items 200m:

20ft of Rope

Gym Floor Mat

Sledgehammer

Double Medball 2x(20/14)

Double Plate 2x(45/25)

FRI 06.13.14 Read More »

Today’s schedule

Workout of the Day:

A. Bench Press: In 15 minutes work up to a 3 rep max.

B. Partner WOD (20 minute Time Cap)
100-200-300-400m Row
2-4-6-8 Kettlebell Man-makers 2x (m=20:16 / w=16:12kg)*

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

Post load for 3 rep max. Post time for both partners to complete WOD.
Ex: 275#, 11:26 (m=Rx+ / w=Rx)

And coming tomorrow…

Double Under (DU) & Jump Rope Terminology
Consecutive DUs: Unbroken DU after another (no singles in between)
Max Consecutive DUs: 1 set of max rep consecutive DUs. Multiple attempts allowed but score highest set.
Continuous Rope DUs: 1 single + 1 DU or 2 singles + 1 DU.. etc. The rope is continuously moving.
Max Continuous Rope DUs: 1 set of max DUs while rope is continuously moving. Count all successful DUs and only DUs. Any singles completed do not count toward max reps but allow for a continuous rope.
Max Reps DUs: total number of DUs in an interval (and be consecutive, continuous, or single rep DUs)
Consecutive Singles: Unbroken single jump ropes
Max consecutive singles: 1 set of max rep singles. Multiple attempts allowed but only score highest set.

Post total strict chinups and total of max consecutive Jump Ropes from 3 rounds.
Ex: 51/402 DUs

B. 3 Rounds (work 40s:rest 20s)
Toes-to-bar
Box Jumps (24”/20)
Tire flips
Burpee plate hops (45# plate)
Rest 1 minute between rounds

Post total reps completed. Ex: 152

THURS 06.12.14 Read More »

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

Workout of the Day (WOD)

A. Wallball Ludus: 10 minutes skill work on Wallball Shots.

B. 4-3-2 Rounds of: (20 minute time cap)
10 Wallball Shots 10ft (20/14)
5 Burpee Pullups
Rest 2 minutes after 4 rounds. Then rest 2 minutes after next 3 rounds

Post time to finish. If time capped post total reps completed.
Ex: 12:45 Rx
Ex2: (20:00) 108 Rx

And coming tomorrow…

A. Bench Press: In 15 minutes work up to a 3 rep max.

B. Partner WOD (20 minute Time Cap)
100-200-300-400m Row
2-4-6-8 Kettlebell Man-makers 2x (m=20:16 / w=16:12kg)*

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

Post load for 3 rep max. Post time for both partners to complete WOD.
Ex: 275#, 11:26 (m=Rx+ / w=Rx)

WED 06.11.18 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- 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. Snatch Complex: In 15 minutes work up to a heavy complex without dropping the bar for 1 cycle:
1 Power Snatch
1 Hang Squat Snatch
2 Overhead Backward Lunge Steps (L+R=2)

B. “Escape Velocity”
10 minutes as many rounds and reps as possible (AMRAP) of:
5 Double Unders (+5 per round for completing unbroken)*
5 Hang Power Snatch (75/55)

*If Double unders (DUs) are completed unbroken, +5 DUs per round. Otherwise no bonus if 3 failed attempts at unbroken and athlete must accrue a total of 5 Double Unders before going to Snatch.. If able to complete 10 DUs unbroken in a round, continue to 15 next round, and so on. Stay at the same DU if unable to complete unbroken. Example WODDER Rep scheme:
5-10-15-15-20-25-25-25-25-30-… Double Unders
5 Hang Power Snatch

Post load for Snatch complex and total number of Double Unders completed in 10 minutes.
Ex: 175#, 587

And coming tomorrow…

A. Wallball Ludus: 10 minutes skill work on Wallball Shots.

B. 4-3-2 Rounds of: (20 minute time cap)
10 Wallball Shots 10ft (20/14)
5 Burpee Pullups
Rest 2 minutes after 4 rounds. Then rest 2 minutes after next 3 rounds

Post time to finish. If time capped post total reps completed.
Ex: 12:45 Rx
Ex2: (20:00) 108 Rx

TUES 06.10.14 Read More »