Rest position
Rest position

h4>Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift: 4 sets of 3. Working up to a heavy set of 3.

B. Teams of 2:
5 Rounds for time [15 Minute Time Cap]:
5 Partner Deadlift (365/310/265)
20 Bar-facing Burpees
30 Situps

All rounds and reps are team totals. Rounds and reps may be partitioned any way. Both partners working at the same time on all movements. At 3, 2, 1, go… partners complete 5 partner deadlifts, then continue to burpees. Both partners working at the same time on burpees on either side of barbell (L/R offset), then advancing to the situps.

Post load for deadlift and time for WOD. Ex: 410#, 9:48 Rx

And coming tomorrow…

A. Strict Ring Dips: Every minute on the minute for 7 minutes.
15 seconds max rep Strict Ring Dips
45 seconds rest

B. 4 minute AMRAP for 3 rounds:
OPEN: 400m Run
In remaining time complete as many rounds and repetitions as possible:
4 Pushups
6 Power Clean (135/95)
10 Air Squats
Rest 1 minute after each 4 minute AMRAP

Post total reps of dips and total repetitions from WOD. Ex: 32, 125 Rx

WED 04.06.16 Read More »

Climbing that mountain one step at a time
Climbing that mountain one step at a time

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: Cancelled
No Open Gym in the afternoon/evening

Holiday Schedule

Friday 7/4: Closed for 4th of July.
Saturday 7/5: 9,10,11am classes. Captain America Partner WOD
Sunday 7/6: 12pm class, 1pm open gym.

Workout of the Day: GROUP WOD

A. Power Cleans: Every minute on the minute 1 Power Clean (80% of 1 RM) for 10 minutes.

B. Group WOD: In teams of 2-14 (entire class) complete 20 reps per person for each of the following movements:
Toes to bar
Deadlift 275#
Tire Flips
Box Jumps (24/20) Step downs only

[20 minute time cap]. May be completed in any order and any size interval. All athletes may be working at the same time. Each member of the team must complete a minimum of 10 reps of each movement.

Post load for power cleans and time to finish group WOD. If time capped post percentage of reps completed:
Ex1: 115, 12:12 T2R
Ex2: 215, class of 5: 375 out of 400 = 94% Rx

And coming tomorrow… 4th of July!


Coming Saturday… Partner WOD

Captain America Partner WOD
20 Minutes As Many Rounds As Possible (AMRAP)
4 Jab-jab-cross-elbow-elbow-knee-knee combo
6 Archer pullups
8 Overhead Walking Lunges with plate (45/25)
200m run
40m Sled push (100/50)

Partners alternating each round. Tape hands / use gloves for boxing. Wear red, white, and blue!

THUR 07.03.14 Read More »

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