Rx+

Power Snatches for 6pm'ers on a Friday — Power Snatches for 6pm’ers on a Friday

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
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. Barbell Complex: In 15 minutes work up to a heavy complex of:
1 Snatch
1 Clean & Jerk
1 Thruster

B. Teams of 2. For Time [20 minute time cap]:
40 Burpee Box Jump (20”)
30 Snatches (m = 120/155, w = 85/105)
40 Burpee Box Jump (20”)
30 Clean and Jerks (m = 120/155, w = 85/105)
40 Burpee Box Jump (20”)
30 Thrusters (m = 120/155, w = 85/105)

All reps team total. One partner working at a time and partners may share reps any way.

Post load for Complex and time for WOD: 185#, 15:20 Rx+.

And coming tomorrow…

A. Rope Climbs: In 10 minutes practice rope climbs.

*Wear long socks or pants to protect your shins when climbing the rope and when sliding down.

B. 12 Minute AMRAP:
10 Strict Handstand Push Ups
2 Legless Rope Climbs
20 Wallballs (20/14)
10 Hang Squat Clean (m =100/135, w = 70/95)
10 Front Rack Lunge Steps (m =100/135, w = 70/95)

Post rounds and reps completed for AMRAP. Ex: 1+41 Rx+.

TUES 02.03.15 Read More »

Rolling out is a beautiful thing post WOD

December Save the Dates

CFM New T-shirt Pre-Order Last day for 10% off! Click here to order.
4th Quarterly Progress Checks:Starting Week of 12/8
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.

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. Power Snatch: In 15 minutes work up to a heavy single

B. 12-9-6 Rep Rounds for Time:
Power Snatch (m = 75/115, w = 55/80)
Ring Dips
Burpees over bar

Post load for Snatch and time for WOD. Ex 190#, 7:50 Rx+.

And coming Saturday…

Partner WOD: 3 Rounds
4x 200 Meter Run
40 Power Clean (120/85)
40 Box Jump Overs (24/20)

Both partners may be working at the same time, except for the runs. Partners alternate the runs. All reps are team totals.

Score time to complete WOD. Ex: 22:15 Rx.

FRI 12.05.14 Last Day to Pre-Order New CFM T-shirts! Read More »

Dan W. power snatch lockout — Dan W. power snatch

Bring-A-Friend Day Thursday

BAF is going to be this Thursday 11/20 all classes. Invite a friend or family member to join you for an all levels beginner friendly partner WOD!

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- Richard
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. Hang Clean: In 18 minutes work up to a 3 rep max Hang Clean

B. 5 Rounds For Time
5 Power Clean (m = 155/185, w = 105/135)
200m Run

Post load for Clean and time for WOD. Ex: 195#, 6:57 Rx

And coming tomorrow…

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

B. Deadlift (Not for time):
3 Rounds
3 Deadlift (90% of 1 RM)
15 Strict Toes-to-bar
Accrue 1 minute Handstand Hold each round

Post load and reps for Bench and load for Deadlift. Ex: 255#, 4 reps, 420#.

TUES 11.18.14 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. 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 »

Congratulations to members Dan and Alison on their engagement!!

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. 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 »

Love-hate relationship with thrusters post 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- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Casey
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day

A. Cleans: In 15 minutes Clean 1-1-1-1-1-1 workups.

B. 3 Rounds For Time [15 minute time cap]:
15 Power Clean (m = 115:155 / w = 85:105)
400m Run

Post load and type of clean and time to finish WOD.
Ex1: 240# Squat Clean, 9:34. Rx+

And coming tomorrow…

A. 3 Rounds
Max Strict Ring Dips (30 seconds:90 seconds rest)
Max Parallette Pushups (30 seconds:90 seconds rest)

B. 5 Rounds: Kettlebell weight (24/16kg)
8 One-arm Russian Kettlebell Swings (Alternating arms)
4 One-arm Kettlebell Front Squat (Left arm)
8 One-arm Kettlebell Snatch (Alternating arms)
4 One-arm Kettlebell Front Squat (Right arm)

Post total for ring dips, total for pushups, and time to finish WOD. Ex: 38, 24, 8:10 Rx.

THUR 07.10.14 Read More »

Bring a Friend Day: Tiffany and Alison finishing a Tandem Burpee

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

Workout of the Day (WOD)

A. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, continuous rope DU, or DU)
EVEN: Max Reps Overhead Squats (m=95:140 / w=65:90)

Score total Jump Rope from each round and total OHS. Ex: 205 DU, 34 Rx

B. Medball Bocce Ball!

And coming Saturday… “Moving Day”

9 and 10 am Classes: Heats of 4-7 athletes at 9:20, 9:40, 10:20, 10:40. (Open & Scaled Divisions)

Workout of the Day (WOD): D.C. al Fine
PART 1
3 Minute AMRAP:
20 Cal Row
20 Situps
20 Box Jumps (24/20″)** Step downs only
20 Burpees
20 Wallball Shots (20# to 10ft / 14# to 9ft)**
20 KB Sumo Deadlift High Pulls (32/24kg)**
20 Bear Crawl Plate Circles
20m Sled Pull (90/50) + 20m Run. Fine.

1 Minute Rest

D.C. al Fine…
PART 2
Go back to the beginning and complete the Chipper [12 minute time cap]

Best Male & Female Competitors in Open & Scaled Division:
Part 1: Score is reps completed. Ex: 45
Part 2: Score is Bonus seconds for time remaining. If time capped, score reps remaining.
20m Sled Pull = 20reps, 20m run = 20reps.
Ex1: 10:35 = 85
Ex2: Finished 15 Bear Crawl Circles = (45)

**Scaled:
Box Jumps (20/10″)
Wallballs (14# to 10ft/10# to 9ft)
KB Sumo Deadlift High Pulls (16/12kg)

FRI 06.27.14 Read More »

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

Today’s schedule

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

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.

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 (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 »