wod

Today’s schedule

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

Workout of the Day (WOD)

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

B. 5 Rounds (10 minute time cap)
9 Shoulder to overhead (S2OH) (m = 95/125, w = 65/85)
200m Run

Post load and max reps for final set. Post time to complete WOD. If time cap reached post total reps. Each 200m run counts as 1 rep. (Max Score = 50).
Ex1: 165# 6 reps, 8:53 Rx
Ex2: 115# 9 reps, 46 Rx

And coming tomorrow…

A. Deadlift: In 18 minutes work up to a 5 rep max.

B. 8 minutes as many rounds and reps as possible (AMRAP) of:
5 Wallball Shots (20/14) 10ft target
5 Sumo Deadlift High Pull (32/24kg)

Rest 1 minute. Then at minute 9:00:
500m Row for Time.

Post load for Deadlift. Post total reps completed in 8 minutes and then time for 500m Row.
Ex: 385#, 116, 1:28

MON 06.13.16 Read More »

Paul getting more comfortable in the bottom position of the overhead squat.

Today’s schedule

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

Workout of the Day (WOD):

A. Handstand Holds: In 10 minutes work on progressions for handstand hold. Then…
Tabata Interval: 8 Rounds
20 seconds handstand hold
10 seconds rest

B. Partner WOD (20 minute Time Cap)
100-200-300-400m Row
2-4-6-8 Kettlebell Man-makers (m = 16/20’s, w = 12/16’s kg)

All reps and distances are individual totals. One partner rowing while other completing Man-makers and then they switch. Once both are finished their 100m and 2 Man-makers they switch and begin round 2.

Post time for both partners to complete WOD.
Ex: 11:26 Rx+

And coming tomorrow…

A. 3 Rounds (4 minutes per round)
OPEN: 1 Set of Max Rep Strict Chinups
Then in remaining time…
1 Set of Max Consecutive Double Unders

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”) (step downs only)
Tire flips
Burpees
Rest 1 minute between rounds

Post total reps completed. Ex: 152 Rx

THUR 06.09.16 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Snatch Complex: In 15 minutes work up to a heavy complex without dropping the bar.
1 Power Snatch
1 Hang Squat Snatch

B. “Escape Velocity” 10 minutes as many rounds and reps as possible (AMRAP) of:
5 Double Unders (+5 per round for completing unbroken)**
5 Hang Power Snatch (75/55)

**If Double unders (DUs) are completed unbroken, ADD 5 DUs per round. Otherwise no bonus. After a maximum of 3 failed attempts at unbroken the athlete must accrue a total of 5 Double Unders before going to Snatch. If able to complete 5 DUs unbroken, continue to 10 next round, and 15 in the next and so on. Stay at the same DU reps each round if unable to complete unbroken in 3 attempts. Example:
5-10*-10-15-20-25*-25*-25-30-… *Double Unders not completed unbroken in these rounds
5 Hang Power Snatch

Post load for Snatch complex and total number of Double Unders completed in 10 minutes.
Ex: 175#, 387

And coming tomorrow…

A. Wallball Ludus: 10 minutes skill work on Wallball Shots. Work up to 15 rep max unbroken Wallballs (max weight and/or height).

B. 4-3-2 Rounds of: [20 Minute Time Cap]
10 Wallball Shots 10ft (20/14)
5 Burpee Pullups
Rest 2 minutes after 4 rounds, then start on next 3 rounds. Rest 2 minutes after finishing next 3 rounds, and start on last 2 rounds. Total of 9 Rounds.

Post weight and height of wallball for 15RM and time to finish WOD. If time capped, post total reps completed.
Ex1: 30# to 11ft, 12:45 Rx
Ex2: (20:00) 108 Rx

TUES 06.07.16 “Escape Velocity” Read More »

CFM Friday Night Lights from CrossFit Open 2016

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Front Squats: 5 sets of 3 reps working up to heavy set of 3. Rest 2-3 minutes between sets.

B. 3 Rounds of:
2 minutes as many rounds as possible (AMRAP):
5 Front Squat (50% Part A.)
5 Pullups
5 Toes To Bar
5 Power Clean (50% Part A.)
2 minute rest between each 2 minute AMRAP.

Re-start each AMRAP on Front Squats.

Post 3 Rep Max Front Squat, total reps from 3 rounds of AMRAP, and load. ex: 285#, 164 @ 145#

And coming Saturday…

Team Chipper. 2 Rounds:
100 Double Unders
20 Box Jump-Overs (24/20)
10 Tire flips
100m Farmer’s carry 2x(32/24kg)
10 Power Snatch (m = 95/135, w = 65/85)
Rest 5 minutes

All reps are individual totals. Only one team member working at a station at a time. Once the 1st person finishes Double Unders the 2nd teammate may start Double Unders. Continue through the movements in a conga line only advance when your teammate in front of you completes the set.

Post time for your team to finish each round. Ex: Team of 4. 12:35, 13:45 Rx.

Saturday Schedule

9a: All Levels CrossFit- Brianna
10a: All Levels CrossFit- Brianna
11a: All Levels CrossFit- Brianna
12:15p: Yoga- Jackie Alexander. Click here to reserve

Sunday Schedule

9a: All Levels CrossFit- Dyer
10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Lana Wilson. Click here to reserve

FRI 06.03.16 Read More »

Annie pacing getting ready for the 2nd heat of the WOD.

Today’s schedule

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

Workout of the Day (WOD):

A. Shoulder Press: 3 sets of 5. Worksets. Rest 2-3 minutes between sets.

B. 5 Rounds [18 Minute Time Cap]
21 Medball Slams (20/14)
15 Kettlebell Swings (24/16kg)
12/9 Cal Row
Rest 1 minute between rounds

Post load and reps for press and time for WOD. Ex: 135#, 7 reps, 15:33 Rx.

And coming tomorrow…

A. Front Squats: 5 sets of 3 reps working up to heavy set of 3. Rest 2-3 minutes between sets.

B. 3 Rounds of:
2 minutes as many rounds as possible (AMRAP):
5 Front Squat (50% Part A.)
5 Pullups
5 Toes To Bar
5 Power Clean (50% Part A.)
2 minute rest between each 2 minute AMRAP.

Re-start each AMRAP on Front Squats.

Post 3 Rep Max Front Squat, total reps from 3 rounds of AMRAP, and load. ex: 285#, 164 @ 145#

THUR 06.02.16 Read More »

Shoulder and hip opening in Saturday yoga with Monica

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Yoga45- Kathlin
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Every minute on the minute (EMOM) 10 minutes:
ODD: 40 seconds Max Reps Double Unders + 20 seconds rest
EVEN: 3x (Downward Dog + Upward Dog)

B. 6 Rounds For Time:
5 Deadlift (225/145)
10 Wallball Shots (20/14) 10ft target
20 Double Unders

Post total reps for Double Unders and time to complete rounds. ex: 265, 8:36 Rx

And coming tomorrow…

A. Shoulder Press: 3 sets of 5. Worksets. Rest 2-3 minutes between sets.

B. 5 Rounds [18 Minute Time Cap]
21 Medball Slams (20/14)
15 Kettlebell Swings (24/16kg)
12/9 Cal Row
Rest 1 minute between rounds

Post load and reps for press and time for WOD. Ex: 135#, 7 reps, 15:33 Rx.

WED 06.01.16 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Hang Power Clean: In 15 minutes work up to a 3 rep max

B. 21-15-9 Rep Rounds: [12 minute Time Cap]
Hang Power Clean (135/95)
Lateral Barbell Burpees

Post load for Clean and time for WOD. Ex: 205#, 6:24 Rx.

And coming tomorrow…

A. Every minute on the minute (EMOM) 10 minutes:
ODD: 40 seconds Max Reps Double Unders + 20 seconds rest
EVEN: 3x (Downward Dog + Upward Dog)

B. 6 Rounds For Time:
5 Deadlift (225/145)
10 Wallball Shots (20/14) 10ft target
20 Double Unders

Post total reps for Double Unders and time to complete rounds. ex: 265, 8:36 Rx

TUES 05.31.15 Read More »

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Max Distance Handstand Walk

B. “Sage at 20” (20-minute work capacity test)
20 minutes as many rounds as possible (AMRAP):
20 Thrusters (135/95)
20 Pullups
20 Burpees

Post max distance and rounds and reps for AMRAP. Ex: 24ft, 2+52 Rx.

And coming Saturday…

A. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand Release Pushups
10 Pullups

B. Partner WOD: 16 Minute AMRAP
2 minute AMRAP Calorie Row
15sec Dead Hang L-sit Hold
50ft Kettlebell Farmers Carry (32’s/24’s kg)

1st Partner starts on the row. Partner 2 starts on L-sit hold and then completes farmers carry. At the 2 minute mark partners switch and Partner 2 continues row where Partner 1 left off. Partner 1 must complete dead hang hold and farmers carry before returning to the row. Continue this pattern for 16 minutes.

Post time for Baseline and calories rowed. Ex: 3:56 Rx, 228 calories Rx.

Saturday Schedule

9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: Open Gym- Tom
12:15p: Yoga- Annie Harbison. Click here to reserve

Sunday Schedule

9a: All Levels CrossFit- Richard
10a: All Levels CrossFit- Richard
11a: Open Gym- Richard
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 05.27.16 “Sage at 20” Read More »

Today’s schedule

Workout of the Day (WOD): Bring-A-Friend Day!!

A. L-sit Hold: In 15 minutes practice L-sit hold progressions and complete 1 max L-sit Hold for time.

B. “Helen” [15 Minute Time Cap]
3 Rounds
400m Run
21 Kettlebell Swings (24/16kg)
12 Pullups**

**Scale to Barbell Assisted Pullups 1:1, Ring Rows 1:1

Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.

And coming tomorrow…

A. Max Distance Handstand Walk

B. “Sage at 20” (20-minute work capacity test)
20 minutes as many rounds as possible (AMRAP):
20 Thrusters (135/95)
20 Pullups
20 Burpees

Post max distance and rounds and reps for AMRAP. Ex: 24ft, 2+52 Rx.

THUR 05.26.16 “Helen” Read More »

"Never Tell Me The Odds" -Han Solo — “Never Tell Me The Odds” -Han Solo

Today’s schedule

Workout of the Day (WOD)

A. Bear Complex: In 15 minutes working up to a heavy set of 3 cycles of Bear Complex.

Bear Complex 1 cycle:
1 Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Press

B. “The Bear & The Maiden Fair”
3 Rounds For Time*
3 Cycles Bear Complex (m = 95/120/155, w = 65/85/105)
30 Cal Row
Rest 3 minutes between rounds

*Time Caps per round (on running clock):
3 minute Time Cap for round 1
9 minute Time Cap for round 2
15 minute Time Cap for round 3

Post max load for 3 cycles Bear Complex, and time to complete 3 rounds. If time cap reached before finishing row in 1st round, stop and rest 3 minutes then continue to round 2. Score is now total calories rowed before time caps.
Ex1: 185#, 11:40 L2
Ex2: 205#, (62 cal) L3

And coming tomorrow…

Complete 8 Rounds for Time of:
8 Burpees
8 Air Squats
8 AbMat Situps
8 Power Clean (75/55)
8 Push Press (75/55)
8 Jumping Lunges (Alternating. 4 each leg)
8 Pushups
8 Parallette Lateral Hops

24 minute time cap. Post time to complete 8 rounds. If time cap is reached, post total reps.
Example 1: 18:10.
Example 2: (24:00) 501 reps.

THUR 05.19.16 Read More »