Saturday Partner Friendly Competition between Matt/Dyer & Wes/Ducat
Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
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- Ellen
8p: Open Gym- Ellen
Workout of the Day (WOD)
A. Front Squat: In 15 minutes work up to a heavy set of 5.
B. For Time: [20 minute Time Cap]
1000m Run
40 Pullups
30 Thrusters (95/65)
20 Lateral Barbell Burpees
Post load for Front Squat and time to complete WOD. Ex: 245#, 11:18 Rx
And coming tomorrow…
A. Deadlift: In 18 minutes work up to a 5 rep max.
B. Team Yard Work
Teams of 3 one person working at a time
4 minute AMRAP at each station:
Farmer’s Carry 10m (32’s/24’s kg)
Sled Drag (135/90) 10m
Tire Flips
Sledgehammers
Airdyne for Cal
Post load for Deadlift and total team reps. Ex: 400#, 318 Rx
Always celebrate the small achievements in CrossFit. Rich’s 1st Toes to Ring.
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- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike
Workout of the Day (WOD)
A. Push Jerk: EMOM for 7 minutes 1 Push Jerk (80% of 1 rep max)
B. Rep Rounds For Time: [20 minute time cap]
10-8-6-4-2
Clean and Jerk (135/95)
After each set, complete 2 Rounds of:
5 Pullups
10 Pushups
15 Air Squats
Post load for push jerk and time to complete WOD. If time capped post total reps completed (330 max).
Ex1: 235#, 13:38 Rx
Ex2: 185#, 272 Rx
And coming Saturday…
Teams of 2: Triple Couplet
40-30-20-10
Power Clean (95/65), Box Jump Overs (24/20)
40-30-20-10
Front Squats (95/65), Toes to Bar
40-30-20-10
Wallballs (20/14), Burpee
One partner working at a time. All reps are teams totals. Complete the first couplet of 40-30-20-10, then move to the second and then to the third.
“Hold on 15 seconds longer.” Amanda B working on dead hangs during open gym.
Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Jason
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. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.
B. “PT”
60 Kettlebell Swings (24/16kg)
50 AbMat Situps
40 Pushups
1 mile run
Post max load and reps for Pullups and time to complete WOD. Ex: 53# 6 reps, 13:35 Rx
And coming tomorrow…
A. Power Snatch: 8 minutes. Every minute on the minute 1 Power Snatch. Workups.
B. For Time:
15-12-9 Power Snatches (m = 95/115, w = 65/80)
100 Double-Unders
Post load for Power Snatch and time to complete WOD. Ex: 185#, 8:55 Rx+
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- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Bring-A-Friend Day is this Thursday 10/23! We’ll have an all-levels beginner friendly partner workout. Invite a friend or family to join you for class.
Workout of the Day (WOD)
A. Thruster: In 15 minutes work up to a 3 rep max thruster.
B. 20-15-10-5 Rep Rounds
Chest to Bar Pullups
Thrusters (95/65)
Post load for Thruster and time for WOD. Ex: 185#, 11:14 Rx
And coming tomorrow…
A. Back Squat: 3 sets of 5 reps. Worksets. Max reps on final set.
B. “Annie”
50-40-30-20-10
Double Unders
AbMat Situps
Post max load and reps for Squat and time to complete WOD. Ex: 330# 7 reps, 9:50 Rx
Liz H. front rack carry. “This WOD doesn’t look that challenging” -Said every CrossFitter once.
Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Jason
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. Power Snatch: In 12 minutes work up to a moderate single: 5-4-3-2-1.
B. For Time [20 minute time cap]:
OPEN: 400 Meter Run
3 rounds:
12 Chest-to-bar Pullups
9 Power Snatch (95/65)
6 Handstand Pushups**
CLOSE:
400 Meter Run
20 Burpees
**Scale to HSPU Negatives 1:1 or Shoulder-to-overhead (95/65) 1:2 (12 reps)
Post max load for Power Snatch and time to complete WOD. Ex: 155#, 11:10 Rx
And coming tomorrow…
A. Deadlift: 3 Rep Max
B. 12 minute EMOM:
ODD:
5 Sumo deadlift high pull (32/24 kg)
14 Jumping Lunges
AMRAP Double Unders
EVEN:
Rest
Post load for Deadlift. Post total reps of Doubles Unders for the WOD. Ex: 415#, 220 Rx.
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
A. Clean & Jerk: In 10 minutes work up to a heavy single (not a max) Clean & Jerk
B. 5 Rounds For Time [16 minute time cap]:
7 Chest to bar pullups
7 Push Jerk (135/95)
7 Burpees
Post load for C&J and time to complete WOD Ex: 245#, 8:10 Rx.
And coming Saturday…
4 Rounds For Time
20 Situps
200m Row
10 Box Jump Overs (24/20”)
200m Run
20m Mini Sled Push (50/25)
Each round movements may be completed in any order. Once you start on a movement all reps for that movement must be finished before moving on to the next.
Sunday WOD:
Partner “Cindy”
20 minutes as many rounds as possible (AMRAP)
5 Pullups
10 Pushups
15 Air Squats
Class Times: 10a class, 11a open gym
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!
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
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
