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- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
Workout of the Day (WOD)
A. Grace
30 Clean & Jerk for time (135/95)
B. 4 x 500m Row:
For every second difference than your time for first 500m Row complete 1 burpee before continuing to next row.
Post time for Grace and time for 1st 500m row + total burpees completed for time difference per each following row. Example: Grace 2:12 Rx, 500m Row 1:48+12
And coming tomorrow…
CrossFit Total 1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift
Post load for each lift and CrossFit Total (CFT). Ex: 255#, 140#, 395#, (790#)
This week 5/18-5/23 is the quarterly progress checks where we retest from February 2015. There will be benchmark WODs and lifts every day.
Is this your first Quarterly Check-In Week?
Here’s what’s about to go down… 1. Retest your baseline! You also have the option to retest your Baseline WOD at Open Gym during the week OR on Saturday, 5/23 on Make up Day… 2. Goal-Setting & reflection: At the beginning of class on Mon & Tues, we’ll take 10 minutes to reflect on our progress over the last three months and set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike Wednesday evening, May 20th from 8-830pm for a goal-setting workshop. We’ll take some time to visualize what we want our future to be like, then set smaller, action steps to achieve our longer-term goals. 3. Record your results! If you haven’t been doing it already, now is the time to start tracking your progress in the gym. Use the Zen Planner on your phone, or you can track through the Zen Planner web page. Or Google Docs, or old school with a journal. We have journals available at the ProShop. 4. Saturday is a Make-Up Day. In the 11am Open Gym on Saturday you’ll have the chance to make up a workout you missed earlier in the week.
Big pulls on the row
Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
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: Open Gym- Michael
Workout of the Day (WOD)
A. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups
B. Overhead Squat: 3 sets of 5 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 2 minutes L-sit hold on rings or parallettes.
Post time for Baseline and load for OHS. Ex: 3:56 Rx, 175#.
And coming tomorrow…
A. Grace
30 Clean & Jerk for time (135/95)
B. 4 x 500m Row:
For every second difference than your time for first 500m Row complete 1 burpee before continuing to next row.
Post time for Grace and time for 1st 500m row + total burpees completed for time difference per each following row. Example: Grace 2:12 Rx, 500m Row 1:48+12
Hold on, and when you think you need to drop, hold on 15 seconds longer.
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Tom
6p: All Levels CrossFit- Tom
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5. Worksets. Same weight each set. Max reps 3rd Set.
B. 10 minutes as many rounds as possible (AMRAP):
5 Pullups
9 Burpees
12 Kettlebell Deadlift (32/24 kg)
Post load and reps for bench and reps and rounds for AMRAP. Ex: 235#, 8 reps, 6+9 Rx.
And coming Saturday…
Team Randy + Tommy V
Teams of 2 or 3 [22 Minute Time Cap] Complete for Time:
75 Power Snatch (75/55)
Partner Pushup Position Plank Hold
15 Rope Climbs**
Partner Dead Hang Hold
45 Thrusters (115/75)
Partner Bottom Air Squat Hold
**Wear long socks or pants to protect your legs for rope climbs. Without long socks or pants rope climbs are not allowed.
All reps are team totals. For team of 2 only one person working at a time. While one person is working the other person must be in a static hold. For teams of 3, one person must be in a static hold for the entire workout. 3 tandem burpee penalty for coming out of hold.
Rx+ = Wall Handstand Hold, Chin-over Bar L-sit Hold, Bottom Pistol Hold.
Post time to complete WOD. Ex: 14:17 Rx.
Saturday Schedule
8:45a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Tom No yoga today
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: Open Gym- Casey
Workout of the Day (WOD)
A. Power Clean: 10 minutes every minute on the minute 1 Power Clean. (85% 1RM)
B. Rep Rounds For Time
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Power Clean (m = 135/155, w = 95/105)
Post load for clean and time for WOD. Ex: 230#, 8:45 Rx+
And coming tomorrow…
A. JumpNrope:
1 minute max speed singles (Left foot + Right foot = 1 rep)
Rest 3 minutes
1 minute max double unders
B. For Time [18 minute Time Cap]:
50 Double Unders
25 Wallball Shots (20/14) 10ft target
15 GHD Situps
10 Ring Pushups (Rx+ = Muscle Ups)
40 Double Unders
20 Wallball Shots
12 GHD Situps
8 Ring Pushups
30 Double Unders
15 Wallball Shots
9 GHD Situps
6 Ring Pushups
Post speed singles and double under reps and time for WOD. Ex: 92, 104, 10:12 Rx+
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
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: Open Gym- Michael
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Max reps on 3rd set.
B. 5 Rounds
4 1-arm Kettlebell Overhead squats (16/8kg) Left Arm
4 1-arm Kettlebell Overhead squats (16/8kg) Right Arm
30 Situps
Post load and reps for squat and time for WOD. Ex. 335#, 8 reps, 12:10 Rx.
And coming tomorrow…
A. Strict Handstand pushups: Every minute on the minute for 7 minutes:
15 seconds max rep strict handstand pushups (may break up into multiple sets)
45 seconds rest
B. 16 minutes as many rounds as possible (AMRAP):
21 Calorie Row
16 Box Jumps (24/20”)
10 Sledgehammers
3 Handstand Wall Climbs
Post total reps of HSPU and rounds and reps for AMRAP. Ex: 44, 4+38 Rx.
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
4p: All Levels CrossFit- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. Snatch Complex: In 10 minutes work up to a moderate weight of:
1 Power Snatch
1 Overhead Squat
B. Nancy
5 Rounds:
400m Run
15 Overhead Squats (95/65)
Post load for snatch complex and time for WOD. Ex: 165#, 15:45 Rx.
And coming Saturday…
“Sprint to the End”
4 Rounds (3 minutes per round)
200m sprint
3 Clean & Jerk (m = 135/95, w = 95/65)
3 Bar facing burpees
As many as possible 50m shuttle sprints in remaining time.
Rest 3 minutes between rounds
Score total distance completed in shuttle sprints. Count every 10m interval. Ex: 840m.
Way to finish that last set. David and Brandon partner WOD.
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. Kipping Pullups: 4 sets of 7. (Rx+ Chest to Bar). Rest 2 minutes between sets. Max reps on 4th set.
B. 7 Rounds
7 Toes to bar
11 Kettlebell Swings (24/16 kg)
15 Double Unders
Post total reps of pullups and time for WOD: 41 C2B, 8:41 Rx.
And coming tomorrow…
A. Snatch Complex: In 10 minutes work up to a moderate weight of:
1 Power Snatch
1 Overhead Squat
B. Nancy
5 Rounds:
400m Run
15 Overhead Squats (95/65)
Post load for snatch complex and time for WOD. Ex: 165#, 15:45 Rx.
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
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. Split Jerk: 2-2-2-2-2. Rest 2 minutes between sets. Same weight for all sets.
B. 10 minute AMRAP:
10 Burpees
20 Double Unders
Post load for Split Jerk and rounds and reps for AMRAP. Ex: 210#, 10+8.
And coming tomorrow…
A. Hang Squat Clean: In 20 minutes 1 hang squat clean (95/65) + (10/5# per round)
B. 5 Rounds
5 Ring dips
7 Hang squat clean (95/65)
9 Box Jump overs (24/20”)
Post max load for hang squat clean and time for 4 rounds. Ex: 175#, 7:13 Rx
CFM and other local affiliates are hosting the Regionals After Party on Sunday May 17th. Buy tickets or register to volunteer at GaAffiliateAlliance.org!
Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
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: Open Gym- Michael
Workout of the Day (WOD)
A. Front Squat: 3 sets of 3. Worksets. Max reps 3rd set.
B. 4 Rounds For Time:
10 Front Squat (50% of part A)
10 Burpee Box Jumps (30/24”)
Post load for squat and time for WOD. Ex: 265#, 8:20 (@135#).
And coming tomorrow…
A. Split Jerk: 2-2-2-2-2. Rest 2 minutes between sets. Same weight for all sets.
B. 10 minute AMRAP:
10 Burpees
20 Double Unders
Post load for Split Jerk and rounds and reps for AMRAP. Ex: 210#, 10+8.
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Kelly
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
Workout of the Day (WOD):
A. Front Squat: In 12 minutes work up to a heavy set of 3.
B. 12-9-6-3 Rep Rounds of [16 Minute Time Cap]
Front Squat (95/65)
GHD Situps
Wallball Shots 10ft target (20/14)
Toes-to-Bar
Kettlebell Swings (24/16kg)
AbMat Situps
Post load for front squat and time for WOD. Ex: 245#, 10:12 Rx.
And coming tomorrow…
A. Weighted Pullups: 3 sets of 5. Sub strict or segmented pullup+negative.
B. Complete For Time:
OPEN: 400m Run
3 Rounds
12 One-arm alternating kettlebell snatch (16/8kg)
20 Box Jumps (24/20”)
12 Hand release pushups
200m Run
Post load and reps for pullups and time for WOD. Ex: 57#, 7 reps, 13:12 Rx
