wod

Today’s schedule

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

Workout of the Day (WOD)

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

B. 5 Rounds* [14 minute time cap]
200m run
12 Air Squats
8 Pullups

*Rx+ = 6 rounds

Post load and reps for Bench and time for WOD. Ex: 185# 7 reps, 8:44 Rx

And coming tomorrow…

“The Olympian”

In 9 minute complete (AMRAP) as many reps as possible of Ground to Overhead (G2OH) and Bar Facing Burpees. Each round the weight will increase and the reps will decrease in the G2OH and you will have 7 Bar Facing Burpees to complete before moving on to the next round.

Level 3**
20 G2OH (95/65)
7 Bar Facing Burpees
15 G2OH (135/85)
7 Bar Facing Burpees
10 G2OH (155/105)
7 Bar Facing Burpees
5 G2OH (185/135)
7 Bar Facing Burpees
AMRAP G2OH (225/155)

**See WOD description for Level 1 and 2.
L1: m = 20# Meball/45/65/95/115, w = 14# Medball/35/45/65/85
L2: m = 65/75/95/135/155, w = 45/55/65/95/105

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

Your total score will be the total number of repetitions completed in the 9 minutes. Ex: 78 L3

MON 10.26.15 Read More »

Center Maria reaching full depth on her overhead squat during "Nautical Nancy" — Center Maria reaching full depth on her overhead squat during “Nautical Nancy”

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- Michael

Workout of the Day (WOD)

A. Push Press: In 10 minutes work up to a heavy complex:
1 Power Clean
2 Push Press

B. “Bomba” [18 minute time cap]:
3 Rounds:
400 Meter Run
30 Box Jump (m = 12/20/24, w = 10/16/20)
20 Push Press (m = 65/95/115, w = 45/65/80)

Post load for complex and time to complete WOD Ex: 185#, 12:26 L3

And coming Saturday…

9am and 10am Class: Teams of 3
20 minute AMRAP
10 1-Arm Kettlebell Snatches (alt) (m = 20/24, w = 12/16)
15 Calorie Row

At the start partner 1 does 10 snatches, and then advances to the rower. As soon as partner 1 advances, partner 2 may start snatches. Continue the pattern for partner 3. Once partner 1 has finished the row they will rest and will then start on round 2 as soon as partner 3 finishes first set of 10 snatches.

Score is total calories on the rower. Ex: 278 Rx+.

11am Class: Lurong “Champion Test”
Click here for complete WOD details.

Namaste
Click here to reserve your spot for yoga

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit-Lurong “Champion Test”- Travis
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

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

FRI 10.23.15 Read More »

Getting ready for the Deadlift and making adjustments to set up position.

Today’s schedule

6a: All Levels CrossFit- Travis
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- Tom
7p: All Levels CrossFit- Tom

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

A. L-sit Holds: 8 minute EMOM:
15 seconds L-sit support hold on rings
45 seconds rest

B. “Skip Jive”
Teams of 2
20 minutes as many rounds as possible (AMRAP):
1 Burpee Box Jump (24/20), 1 Calorie Row
2 Burpee Box Jumps (24/20), 2 Calorie Row
3 Burpee Box Jumps (24/20), 3 Calorie Row

Relay style, each partner completes the reps before advancing. Continue to climb as high as possible in the 20 minutes.

Post highest round completed by both partners and addition reps. Ex: 9 rounds + 20 Rx

And coming tomorrow…

A. Push Press: In 10 minutes work up to a heavy complex:
1 Power Clean
2 Push Press

B. “Bomba” [18 minute time cap]:
3 Rounds:
400 Meter Run
30 Box Jump (m = 12/20/24, w = 10/16/20)
20 Push Press (m = 65/95/115, w = 45/65/80)

Post load for complex and time to complete WOD Ex: 185#, 12:26 L3

THUR 10.22.15 Bring-A-Friend Day!! Read More »

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Justin
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. Power Clean: In 20 minutes working up to a heavy single.

B. 10 minute EMOM:
40 seconds work:
2 Power Clean (75%)
AMRAP Bar facing burpees
20 seconds rest

Post load for Power Clean. For EMOM post total reps of burpees and weight for clean.
Ex: 245#, 52 (185#).

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

A. L-sit Holds: 8 minute EMOM:
15 seconds L-sit support hold on rings
45 seconds rest

Relay style, each partner completes the reps before advancing. Continue to climb as high as possible in the 20 minutes.

Post highest round completed by both partners and addition reps. Ex: 9 rounds + 20 Rx

WED 10.21.15 Read More »

Anne-Marie and Jeannette pressing out Thrusters during partner Holbrook.

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 6 “Champion Re-Test”

Workout of the Day (WOD)

“Champion Test”

The workout is an AMRAP (As Many Reps as Possible) in 2 rounds of 6 movements each with an equal 60 seconds of work to rest ratio.

Deadlift (m = 75/115/155, w = 55/75/100)
1 minute rest
Box Jump Overs (m = 20/24/30”, w = 12/20/24”)
1 minute rest
Hang Power Cleans
1 minute rest
Muscle Ups*
1 minute rest
Thrusters
1 minute rest
Row for Calories
1 minute rest

Repeat for round 2

Weights and heights are designated (L1/L2/L3). *L2 Box dips straight legs / L1 Box dips bent knees.

At the sound of 3, 2, 1 Go the athlete will perform as many Reps as possible of deadlifts in 60 seconds followed by 60 seconds of rest. When the clock hits 2 minutes the athlete will perform as many reps of Box Jump Overs in 60 seconds followed by 60 seconds of rest…and the pattern continues through 2 complete rounds. The workout is over when the clock hits 23 minutes. Overall there is 12 minutes of work time and 11 minutes of rest built into the workout.

**Click here to see WOD description:
“Champion Test” WOD Description and Standards

Post total reps completed in 2 rounds of the AMRAP. Ex: 204 L3.

And coming tomorrow…

A. Power Clean: In 20 minutes working up to a heavy single.

B. 10 minute EMOM:
40 seconds work:
2 Power Clean (75%)
AMRAP Bar facing burpees
20 seconds rest

Post load for Power Clean. For EMOM post total reps of burpees and weight for clean.
Ex: 245#, 52 (185#).

TUES 10.20.15 “Champion Re-Test” Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 reps. Worksets. Max reps on final set.

B. “Annie” [15 Minute Time Cap]
50-40-30-20-10
Double Unders
AbMat Situps

Post max load and reps for Squat and time to complete WOD. Ex: 330# 7 reps, 9:50 Rx

And coming tomorrow…

“Champion Test”

The workout is an AMRAP (As Many Reps as Possible) in 2 rounds of 6 movements each with an equal 60 seconds of work to rest ratio.

Repeat for round 2

Weights and heights are designated (L1/L2/L3). *L2 Box dips straight legs / L1 Box dips bent knees.

**Click here to see WOD description:
“Champion Test” WOD Description and Standards

Post total reps completed in 2 rounds of the AMRAP. Ex: 204 L3.

MON 10.19.15 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- Michael

Workout of the Day (WOD)

A. Back Squat: 3 sets of 3 reps. Worksets. Max reps final set.

B. 6 rounds [18 minute time cap]:
12 Russian Kettlebell Swings (32/24 kg)
7 Toes to Bar
200 Meter Run

Post load and reps for Squat and time to complete WOD Ex: 325# x 4 reps, 9:56 Rx

And coming Saturday…

9am and 10am Class: Partner WOD
30 Rounds For Time [24 Minute Time Cap]
1 Wall Climb
2 Squat Cleans (m = 95/135, w = 65/95)
3 Burpees

All rounds and reps are team totals and movements may be completed in a leap frog with one partner working at a time.

Score is time to complete WOD or rounds and reps if time capped. Ex: 17:10 Rx.

11am Class: Lurong “The Motivator”
Click here for complete WOD details.

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit/Lurong “The Motivator”- Travis
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

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

FRI 10.16.15 Read More »

Adam going for one more rep C&J — Adam going for one more rep

Today’s schedule

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 7. Same weight on all sets. Max Reps on final set.

B. Tabata Holdata: 4 Rounds (20 seconds work : 10 seconds rest)
Air Squats
Hold at Bottom of Squat
Power Clean (m = 100/135, w = 70/95)
Hold barbell in front rack.
Hand release pushups
Hold plank on elbows
Ring rows
Hold dead hang on pullup bar

Post weight and reps for pullups and total reps from WOD. Ex: 25# x 9 reps, 128 Rx

And coming tomorrow…

A. Back Squat: 3 sets of 3 reps. Worksets. Max reps final set.

B. 6 rounds [18 minute time cap]:
12 Russian Kettlebell Swings (32/24 kg)
7 Toes to Bar
200 Meter Run

Post load and reps for Squat and time to complete WOD Ex: 325# x 4 reps, 9:56 Rx

THUR 10.15.15 “Tabata Holdata” Read More »

Recovery & mobilizing in between classes

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
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. 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+.

And coming tomorrow…

A. Weighted Pullups: 3 sets of 7. Same weight on all sets. Max Reps on final set.

Post weight and reps for pullups and total reps from WOD. Ex: 25# x 9 reps, 128 Rx

WED 10.14.15 Read More »

Today’s schedule

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