wod

Hope working on her strict pullups with barbell variation

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

Workout of the Day (WOD)

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

B. Man-Makers
OPEN: 10 Man-Makers 2x(16/12kg)
3 Rounds
20 Situps
10 Box Jumps (24/20”) (step downs only)
CLOSE: 10 Man-Makers 2x(16/12kg)

Post load and max reps for final set. Post time to complete WOD.
Ex: 330# 6 reps, 7:53 Rx

And coming tomorrow…

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 Minute AMRAP
5 Double Unders (+5 per round for completing unbroken)*
5 Hang Power Snatch (75/55)

*If Double unders (DUs) are completed unbroken, +5 DUs per round. If athlete has 3 failed attempts at unbroken DUs, then there is no bonus and athlete must accrue a total of 5 Double Unders before going to Snatch. If able to complete 5 DUs unbroken in a round, continue to 10 next round, and again to 15, and so on. Stay at the same DU if unable to complete unbroken in 3 attempts, but must still complete total reps before going to Snatch. Example:
5-10-10-15-20-25-25-25-30-… Double Unders
5 Hang Power Snatch

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

MON 06.08.15 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- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom

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 (120/85)
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: 175#, 11:40 Rx.
Ex2: 95#, 72 cal.

And coming tomorrow…

“8 Cubed”
Complete 8 Rounds for Time of: [24 minute time cap]
8 Bar-facing 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 Barbell Lateral Hops

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

THUR 06.04.15 Bear Complex Read More »

Gracie poised and calm with dead hang rope hold

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- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Casey
8p: Power Lifting- Casey

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 Worksets. Same weight all sets. 3rd set max reps.

B. Rep Rounds of 25-20-15-10-5 [15 minute time cap]
Double Unders
Wallballs (20/14) 10ft target
10 reps each round Floor Wipers (135/95) (L+R=1)

Post load and reps for bench and time for WOD. Ex: 245#, 6 reps, 9:10 Rx.

And coming tomorrow…

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 (120/85)
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

WED 06.03.15 Read More »

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- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard

Workout of the Day (WOD)

A. Weighted Pullup: 5 sets of 4. All sets at same weight. Max reps on final set.

B.”Firefly”
8 minute AMRAP:
5 Power Clean (95:135 / 65:95)*
10 Toes to Bar
15 Air Squats

Rest until 10 minute mark. Then…

2 minute AMRAP:
7 Front Squat (95:135 / 65:95)
3 Burpees

Rest 2 minutes

2 minute AMRAP:
7 Burpees
3 Front Squat (95:135 / 65:95)

*(men Rx:men Rx+ / women Rx:women Rx+)

Post load and max reps for weighted pullups. Post total reps from each AMRAP.
Ex: 55# 5 reps, 148, 30, 37, Rx+.

And coming tomorrow…

A. Bench Press: 3 sets of 5 Worksets. Same weight all sets. 3rd set max reps.

B. Rep Rounds of 25-20-15-10-5 [15 minute time cap]
Double Unders
Wallballs (20/14) 10ft target
10 reps each round Floor Wipers (135/95) (L+R=1)

Post load and reps for bench and time for WOD. Ex: 245#, 6 reps, 9:10 Rx.

TUES 06.02.15 Read More »

Front squats and partner 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- Michael

Workout of the Day (WOD)

>A. Deadlift: 5 Rep Max in 15 minutes

B. 4 Rounds For Time [16 minute time cap]
8 Deadlift (155/105)
10 1-Arm Kettlebell Snatch (alternating arms) (24/16kg)
12 Burpees
Rest 1 minute between rounds

Post load for 5 rep max and total time for 5 rounds (includes rest). Ex: 375#, 11:47

And coming tomorrow…

A. Weighted Pullup: 5 sets of 4. All sets at same weight. Max reps on final set.

B. “Firefly”
8 minute AMRAP:
5 Power Clean (95:135 / 65:95)*
10 Toes to Bar
15 Air Squats

Rest until 10 minute mark. Then…

2 minute AMRAP:
7 Front Squat (95:135 / 65:95)
3 Burpees

Rest 2 minutes

2 minute AMRAP:
7 Burpees
3 Front Squat (95:135 / 65:95)

*(men Rx:men Rx+ / women Rx:women Rx+)

Post load and max reps for weighted pullups. Post total reps from each AMRAP.
Ex: 55# 5 reps, 148, 30, 37, Rx+.

MON 06.01.15 Read More »

Rx Pushups. Solid plank and keep those thighs off the deck.

Today’s schedule

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

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:
3 minutes as many rounds as possible (AMRAP):
Buy In: 200m Sprint
5 Front Squat (50% Part A.)
5 Pullups
5 Toes To Bar
5 Power Clean (50% Part A.)
1 minute rest between each 3 minute AMRAP.

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

And coming Saturday…

Team Chipper:
2 Rounds
100 Double Unders (Singles 3:1, Speed step 1:1)
20 Box Jump-Overs (24/20)
10 Tire flips
50m Farmer’s carry 2x(32/24kg)
10 Power Snatch (m = 95/135, w = 65/85)
Rest 5 minutes between rounds

One partner working at a time. All reps and distances are team totals.

Post time to complete each round. Ex: 12:10, 12:44 Rx

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12p: Restorative Yoga- Monica

Sunday Schedule

10a: All Levels CrossFit- Michael
11a: Open Gym- Michael

FRI 05.29.15 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Every minute on the minute (EMOM) 10 minutes:
ODD: Max Reps Double Unders
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 (Singles 2:1)

Post total reps for Double Unders and time to complete rounds. ex: 315, 8:36 Rx

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

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

B. Partner WOD
10 Rounds:
12 Kettlebell Swings (32/24kg)
10-20-30-40ft Shuttle Sprint
12 Medball Passes 10ft (20/14)

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

WED 05.27.15 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: [14 minute Time Cap]
Hang Power Clean (135/95)
Lateral Barbell Burpees

Post load for Clean and time for WOD. Ex: 205#, 9:24 Rx.

And coming tomorrow…

A. Every minute on the minute (EMOM) 10 minutes:
ODD: Max Reps Double Unders
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 (Singles 2:1)

Post total reps for Double Unders and time to complete rounds. ex: 315, 8:36 Rx

TUES 05.26.15 Read More »

Andrea working on improving her clean setup position

Today’s schedule

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

Workout of the Day (WOD)

A. Max Distance Handstand Walk

B. 20 Minute AMRAP:
20 Thrusters (135/95)
20 Pullups
20 Burpees

Post max distance and rounds and reps for AMRAP. Ex: 25ft, 2+52 Rx.

And coming Saturday…

Partner WOD: Teams of 3
25 Minute AMRAP
3000m Row Buy In
In remaining time–
200m Kettlebell Farmer’s Carry (32’s/24’s kg)
50 Sumo Deadlift High Pull (32/24 kg)
50 Kettlebell Swings (32/24 kg)

One partner working at a time. All reps and distances are team totals.

Post rounds and reps completed for WOD. 200m carry counts as 1 rep. Ex: 2+84 Rx.

Saturday Schedule

9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: Open Gym (Benchmark Make Up)- Tom
12p: Restorative Yoga- Monica

Sunday Schedule

Gym Closed.

Monday Schedule

We will be doing Memorial Day Murph at Piedmont Park on Monday morning 5/25 at 9:30am on the Active Oval. Meet by the pullup bars. The gym will be closed on Monday. Click here to sign up for the Memorial Day Murph WOD (open to all members).

FRI 05.22.15 Read More »