toes-to-bar

Today’s schedule

6a: All Levels CrossFit- Amanda
7a: All Levels CrossFit- Amanda
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Speed Singles: 3 rounds of 1 minute AMRAP speed singles (R+L=1)
Rest 3 minutes between rounds.

B. “Capoeira”
15 minute AMRAP
10 Toes to Bar
15 Burpees
40 Double-Unders

Post all 3 scores from singles and rounds and reps from WOD. Ex 86-85-92, 5+20 Rx.

And coming tomorrow…

A. Squat Clean: Every minute on the minute for 7 minutes:
1 Squat Clean
1 Hang Squat Clean
(80% of 1 rep max Squat Clean)

B. For Time [12 minute time cap]:
9-7-5
Squat Clean (m=95/135 w=65/95)
Strict Handstand Pushups

Post load and reps for Squat Clean Complex and time to complete WOD Ex: 235#, 6:38 Rx+

THUR 10.02.14 Read More »

Cary and Ernesto matching kettlebell swings rep for rep.

Today’s schedule

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

Workout of the Day (WOD)

A. Every minute on the minute (EMOM) for 10 minutes:
1 Hang Squat Snatch

B. 9 Rounds For Time [12 minute time cap]:
4 Hang Squat Snatch (m = 75:95 / w = 55:65)
6 Toes to bar

Post load for Snatch and time to complete WOD. Ex: 155#, 10:29 Rx

And coming tomorrow…

A. Front Squat: In 16 minutes work up to a 3 rep max

B. 12 minutes As many rounds as possible (AMRAP):
15 Cal Row
20 Kettlebell swings (24/16kg)
25 Situps w/ Medball (20/14)
30 Wallball shots 10ft (20/14)

Post load for Front Squat and total reps completed in AMRAP (90 reps / round). Ex 285#, 285.

WED 09.17.14 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. Every minute on the minute (EMOM) for 10 minutes:
1 Power Clean (80% of 1 rep max)

B. Rep Rounds For Time [18 minute time cap]:
2-4-6-8-10
Front Squat (m = 95:135 / w = 65:95)
Hang Power Clean
12 Toes-to-bar

Post load for Power Clean and time to complete WOD. Ex 220#, 10:12 Rx+.

And coming tomorrow…

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.

THUR 09.11.14 Read More »

There are different ways to vault an obstacle. Walls and Medballs WOD Saturday.

Today’s schedule

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- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis/Ellen
7p: YOGA – Monica
8p: Open Gym- Ellen

Workout of the Day (WOD)

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

B. Double AMRAP (as many rounds as possible):
3 minute AMRAP
10 Wallball shots 10ft (20/14)
10 Toes to bar
1 minute rest
3 minute AMRAP
10 Cal row
10 Lateral rower burpees
1 minute rest
REPEAT

Post load and reps for pullups, and total reps completed. Ex: 45# 6 reps, 274.

And coming tomorrow…

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#

MON 08.04.14 Read More »

"It's only 5 minutes of work. 5 minutes of rest." Lunges and ring rows WOD. — “It’s only 5 minutes of work. 5 minutes of rest.” Lunges and ring rows 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- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day

A. Every minute on the minute (EMOM) for 10 mintues:
(15 seconds work : 45 seconds rest)
ODD: Max reps strict handstand pushups (HSPU)
EVEN: Foot-hand crawl 2” balance beam 10yd

B. 8 Rounds For Time [20 minute time cap]:
10 Cal Row
8 Kettlebell Swings (24/16kg)
6 Toes to bar

Post total reps of strict HSPU and time to finish WOD. Ex: 27, 12:55.

And coming tomorrow…

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

B. 4 Rounds For Time:
12 Double Kettlebell Clean (24/16)
8 Tire Flips
200m Sprint

Post load and reps for Bench. Post time to complete WOD. Ex: 175# 11 reps, 21:11

THUR 07.31.14 Read More »

Smiles from Axel flippin' tires in the rain. Saturday's Partner WOD — Smiles from Axel flippin’ tires in the rain. Saturday’s Partner 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 – Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

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

B. 3 Rounds: 1 minute each station
Toes to Bar
Box Jumps (24/20) Step downs only.
Plate Ground-to-Overhead (45/24)
200m Run + Hand release pushups (bonus)
Rest 2 minute between rounds

Post load and reps for Squat, total reps from 3 rounds. 200m Run = 20 reps: 6 reps 355#, 165

And coming tomorrow…

A. Shoulder Press: 4 sets of 5 (80% of 5 rep max) (½-1-3-0)

B. 9 minute as many rounds as possible (AMRAP):
15 Double Unders
5 Air Squats

Post load for Press. Post total reps from AMRAP. Ex: 135#, 322.

MON 07.21.14 Read More »

Dexter mid jump. Target: 30". — Dexter mid jump. Target: 30″.

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. 3 minutes Max Consecutive Singles: Must be performed with a Beaded Rope. 3 attempts within the 3 minutes.

B. Rep Rounds for Time. [30 minute time cap].
800-400-200m Run
40-20-10 Toes to bar
20-10-5 Front Squat (135/95)
20-10-5 Lateral Barbell Burpees

Post max consecutive reps for singles. Post time to complete rep rounds. If time capped post total reps completed (10m = 1rep) Ex: 218, 18:50 Rx

And coming tomorrow…

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

B. Triple AMRAP (As many rounds & repetitions as possible):
3 minutes AMRAP
10 Hand Release Pushups
40 Double Unders**

1 minute Rest

3 minutes AMRAP
10 Pullups (Rx+ = Chest to Bar)
40 Double Unders

1 minute Rest

3 minutes AMRAP
10 Situps w/ Medball (20/14)
40 Double Unders

**Scale Double Unders to Singles 2:1

Post load and max reps for bench press. Post total reps from all 3 AMRAPs (50 reps per round).
Ex: 255#, 518.

WED 07.16.14 Read More »

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!

CLOSED

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 »

Ducat on the 1-Arm Kettlebell Front Squat

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)

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

And coming tomorrow…

A. Skill: In 8 minutes complete Medball Throws (vertical target)
10 reps at 9ft at 6,10,14,20#
8 reps at 10ft at 6,10,14,20#
6 reps at 12ft at 6,10,14,20#

B. 15 Minutes As Many Rounds As Possible (AMRAP):
5 Push Press (m=95:140 / w=65:90)
10 Medball Throws 10ft vertical target (20/14)
15 Air Squats
30 second Pushup Position Plank Hold

Post number of tasks completed for Medball Throws (max score 12). Post total rounds completed for AMRAP (each second on plank hold = 1 rep)
Ex: 10, 7+45 reps

TUES 06.24.14 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 »