shoulder to overhead

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next. Click here to reserve

Challenge WOD 5 “The Motivator”

Workout of the Day (WOD)

A. Clean & Jerk Complex: In 12 minutes work up to a heavy complex:
1 Power Clean
1 Push Press
1 Push Jerk

B. “The Motivator”
9 minute AMRAP
Shoulder-to-overhead (m = 65/95/115, w = 35/65/85)
20 double under penalty (Singles = L1/L2)
Front rack lunge steps (m = 65/95/115, w = 35/65/85)
5 burpee penalty

At 3, 2, 1 Go the athlete picks up the bar and completes as many reps of Shoulder to Overhead as possible. The athlete can rest the bar in the front rack position or overhead, but once the bar touches the ground the athlete must serve the penalty of 20 Double Unders. Once the penalty reps are completed the athlete moves on to performing as many Front Rack Lunges as possible. Once the barbell hits the ground the athlete will serve the penalty of 5 Burpees, and then the athlete returns to Shoulder to Overhead. The pattern continues until the clock expires. Double Unders must be completed between Shoulder to overhead and lunges. Burpees must be completed between lunges and shoulder to overhead.

Scoring Notes: Penalty Reps do not count towards the athlete’s score. The total score is the total number of repetitions of Shoulder to Overhead and Front Rack Lunges completed in 9 minutes.

**Click here to see WOD description:
“The Motivator” WOD Description and Standards

Post load for Complex and total reps of S2OH and Lunges completed. Ex: 210#, 104 L3

And coming tomorrow…

A. Deadlift: 3 Rep Max

B. 12 minute AMRAP:
2 Rope Climb**
5 1-arm kettlebell thruster (L) (m = 16/24, w = 12/16kg)
5 1-arm kettlebell thruster (R)
15 AbMat Situps

**Wear long socks or pants to protect your shins when climbing rope.

Post load for Deadlift. Post total rounds for AMRAP. Ex: 415#, 7 + 4 Rx+.

TUES 10.13.15 “The Motivator” Read More »

Justin P. working on handstand balance crow — Justin working on handstand balance crow

Today’s schedule

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

Workout of the Day (WOD)

A. Push Press: 5 sets of 3 reps. Working up to a heavy set of 3 reps.

B. 12 minute EMOM:
1st: 7 Push Press (70% of part A.)
2nd: 15 Hollow Rocks
3rd: 7 Strict Pullups (max reps in final minute)

Post load for Push Press. Post total pullups for the WOD and weights.
Ex: 205#, 135#, 31 @ 25#.

And coming tomorrow…

A. Box Jumps: EMOM for 8 minutes 3 Box Jumps (step downs only). Same height for all sets.

B. Partner WOD
2 rounds with 2 minutes at each station:
Dumbbell Hang Power Clean (m = 35/50, w = 25/35)
Box Jumps (m = 24/30, w = 20/24) (step downs only)
20ft Foot Hand Crawl
AbMat Situps
Row for Cal

Post box jump height and total team reps from WOD. Ex 36”, 302 Rx+

WED 10.07.15 Read More »

"HS Walking is easier!" Freddy practicing 10 second handstand holds — “HS Walking is easier!” Freddy practicing 10 second handstand holds

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- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Power Lifting/Open Gym- Michael

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 (100/70)
8 Pullups
10 Shoulder to overhead (100/70)

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):
(40 seconds work / 20 seconds rest)
1st: Max Rep Speed Step (R+L=1)
2nd: Max Rep Double Unders
3rd: Elbow Plank Hold

B. 3 Rounds for time [14 minute time cap]
20 Toes to bar
20 Wallballs (20/14)
20 Cal Row

Post total reps of singles and DU. Post time to finish WOD. If time capped post total reps (60 reps per round). Ex: 203, 227, 7:21.

MON 07.06.15 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- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Push Press: 5 sets of 3 reps. Workup to a heavy set of 3.

B. 4 Rounds for time:
4 Hang Power Clean (m = 155/115, w = 105/85)
8 Shoulder to overhead (m = 155/115, w = 105/85)
12 Pushups

Post load for press and time for WOD. Ex: 215#, 6:10 Rx+.

And coming tomorrow…Bring-A-Friend Day!!

A. 500m Row For Time

B. Partner WOD: 3k meter Row
Partners switch every 500m
While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of the following. Partners pick up where the other partner finished.
5 Burpees
10 Goblet Squats (16/8)
15 Abmat situps

Post time for 500m Row, team time for 3k Row, and total rounds and reps of AMRAP.
Ex: 1:45, 13:10, 15+5 Rx.

WED 04.22.15 Read More »

Today’s schedule

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

Workout of the Day (WOD):

A. Push Jerk: 3-3-3-3. Working up to a heavy set of 3. Rest 3 minutes between sets.

B. 5 Rounds For Time:
5 Shoulder to overhead (80% of 3RM Push Jerk)
10 Box Jumps (30/24”) w/ step downs only
50 Double unders (3:1 singles)

Post load for push jerk and time for WOD. Ex: 230#, 12:10 (185#)

And coming tomorrow…

A. Weighted Pullups: 3 sets of 5. Worksets. Max reps 3rd Set.

B. 4 Rounds For Time:
12 Overhead Walking Lunge Steps (35/25)
12 Burpees
12 Atomic Situps (35/25# plate)

Post load and reps for pullups and time for WOD. Ex: 55#, 5 reps, 10:12 Rx.

THUR 04.02.15 Read More »

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Michael
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. Thruster: 5 sets of 3. Work up to a heavy set of 3 from the floor.

B. As many rounds as possible in 10 minutes:
6 Front Squat (100/70)
8 Pullups
10 Shoulder to Overhead (100/70)

Post max load for thrusters and rounds for 10 minute AMRAP. Ex: 235#, 5+19 Rx.

And coming tomorrow…

A. Weighted Pullups: 3 sets of 5. Work sets. Max reps on the final set.

B. 2 Rounds of 8 minute AMRAP
OPEN: 400m run
As many repetitions as possible (AMRAP) in remaining time
–8 Sumo-deadlift high pulls (24/16kg)
–12 AbMat Situps
Rest 2 minutes and repeat

Post load and reps for pullups and total reps from 2 AMRAPs (ex: 53#, 7 reps, 194 Rx)

TUES 03.17.15 St Patrick’s Day Read More »

Holiday Schedule

Click here to reserve your classes in advance.
Tues: Regular Schedule, 7, 8pm evening classes cancelled
Wed: Open Gym 9a-12p.
Thur: Christmas!! Gym Closed
Fri: 7am Class, 8am Open gym, 12pm
Sat: 10, 11am Class only. (No Yoga)
Sun 10am Class, 11am Open gym.

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- Michael
7p: cancelled
8p: cancelled

Workout of the Day (WOD)

A. Hang Power Clean: 7 sets of 1. Workups.

B. “Team DT”
In Teams of 2, 12 minute AMRAP:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Jerks (155/105)

Partners complete full rounds.

Post load for clean and rounds and reps for DT. Ex: 265#, 10+15 Rx

And coming tomorrow… Christmas Eve!

Open Gym 9a-12p.

TUES 12.23.14 Read More »

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- Amanda
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Strict Handstand Pushups (HSPU): 2 sets of Max Reps. Rest 3 minutes between sets.
Scale 2 sets of Max Reps Shoulder Press (85% 1 rep max)

B. 4 Rounds for Time [20 minute time cap]:
12 Handstand Pushups**
400m Run

**Scale to Shoulder-to-overhead (115/85)

Post reps from each set of HSPU and time to complete WOD. Ex: 16-12. 13:07 Rx.

And coming tomorrow…

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

B. 4 Rounds For Time:
25 seconds L-sit Hold (rings/parallette)
20 Overhead Plate Backward Lunge Steps (45/35)
15 Supermans

Post load for Deadlift and time to complete WOD. Ex: 405#, 11:04 Rx

TUES 09.23.14 Read More »

Wallball shot sequence. "What's the most important part of the movement for a Wallball shot ?" — Wallball shot sequence. “What’s the most important part of the movement for a Wallball shot ?”

Today’s schedule

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

Workout of the Day (WOD)

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#

And coming tomorrow…

A. Tabata Double Unders (DUs): 8 rounds (20 seconds work : 10 seconds rest)

B. For Time [26 minute time cap]:
400m Run
45 Double Unders**
15 Thrusters (m = 95:135 / w = 65:95)
45 Double Unders
800m Run
45 Double Unders
15 Thrusters (m = 95:135 / w = 65:95)
45 Double Unders
400m Run

**Option: Singles (2:1). Must complete at least 1 DU per set.

Post total DUs from Tabata and time to complete WOD. If doing singles option, include minimum DUs completed in a set.
Ex1: 183, 14:43 Rx+
Ex2: 48, 22:10 (10DU) 65#

TUES 08.05.14 Read More »

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.

MON 07.07.14 Read More »