wod

Top of the thruster. Liz and Gracie mirroring reps.

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- 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. Shoulder Press: 3 sets of 5 reps. Worksets. All sets at the same weight. Max reps for the 3rd set.

B. 12 minute as many rounds as possible (AMRAP):
OPEN: 40 Burpees
10 Cal Row
40 Double Unders (3:1 singles)

Post load and reps for press and total rounds and repetitions completed.
Ex: 155#, 7 reps, 7 + 10 Rx

And coming tomorrow…

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.

WED 04.29.15 Read More »

Today’s schedule

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

Workout of the Day (WOD)

For Time Complete:
800m Run
20 Thrusters (m = 120/95, w = 85/65)
15 Kettlebell swings (m = 32/24kg, w = 24/16kg)
600m Run
15 Thrusters
15 Kettlebell swings
400m Run
10 Thrusters
15 Kettlebell swings

Post time for WOD. Ex: 21:25 Rx+

And coming tomorrow…

A. Shoulder Press: 3 sets of 5 reps. Worksets. All sets at the same weight. Max reps for the 3rd set.

B. 12 minute as many rounds as possible (AMRAP):
OPEN: 40 Burpees
10 Cal Row
40 Double Unders (3:1 singles)

Post load and reps for press and total rounds and repetitions completed.
Ex: 155#, 7 reps, 7 + 10 Rx

TUES 04.28.15 Read More »

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. Deadlift:
Every 2 minutes on the minute (E2M) a set of 5 reps.
Complete 4 sets of 5 reps @ 90% of 5RM.

B. Every minute on the minute (EMOM) for 10 minutes:
15 seconds: Max Unbroken Toes to bar
45 seconds: As many reps as possible (AMRAP) of Burpees to 6” target.

Post load for Deadlift and total reps of unbroken T2B and total reps of Burpees. ex: 375#, 64, 82.

And coming tomorrow…

Post time for WOD. Ex: 21:25 Rx+

MON 04.27.15 Read More »

The Kettlebell Swing Why are certain movements so popular in CrossFit? Through analysis of the two kettlebell swings and two other CrossFit staples, the clean & jerk and the Thruster this should further elucidate our thinking in selecting exercises for regular inclusion in the CrossFit program …Click here to read more “The CrossFit Journal”

Today’s schedule

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

Workout of the Day (WOD)

A. Deadlift: In 12 minutes work up to 1 heavy set of 10. (Touch and go 75% 1RM)

B. 3 Rounds for Time
15 Deadlift (155/105)
30 Kettlebell Swings (20/12 kg)
45 Double Unders (Singles 3:1)

Post load for deadlift and time for WOD. Ex: 335#, 10:09 Rx.

And coming Saturday…

Partner WOD
20-18-16-14-12-10 Rep Rounds of
Power Clean (135/95)
Toes to bar
8 Tire flips each round

All reps are team totals. One partner working at a time. Tire flips may be partner flips.

Post time for WOD. Ex: 18:19 Rx.

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 04.24.15 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Push Press: 5 sets of 3 reps. Workup to a heavy set of 3.

B. 4 Rounds for time:
4 Hang Power Clean (m = 155/115, w = 105/85)
8 Shoulder to overhead (m = 155/115, w = 105/85)
12 Pushups

Post load for press and time for WOD. Ex: 215#, 6:10 Rx+.

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

A. 500m Row For Time

B. Partner WOD: 3k meter Row
Partners switch every 500m
While 1 partner is rowing the other completes as many rounds and repetitions as possible (AMRAP) of the following. Partners pick up where the other partner finished.
5 Burpees
10 Goblet Squats (16/8)
15 Abmat situps

Post time for 500m Row, team time for 3k Row, and total rounds and reps of AMRAP.
Ex: 1:45, 13:10, 15+5 Rx.

WED 04.22.15 Read More »

Why We Squat Deep! We’ve been taught that for a rep to count in a workout, we need to break parallel. So this may lead some athletes to believe that they only need to lower themselves the equivalent distance when performing strength training. But as you’re about to find out, squatting to full depth is far more effective—and safe—than squatting to just below parallel: 7 REASONS TO SQUAT ASS-TO-GRASS …Click here to read more “Box Life Magazine”

When everyone is cheering you on for that last rep.

Today’s schedule

6a: All Levels CrossFit- Jason
7a: All Levels CrossFit- Jason
8a: Open Gym- Jason
12n: All Levels CrossFit- Jason
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. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Max reps on 3rd set.

B. 7 minutes as many rounds as possible (AMRAP):
7 Wallball shots 10ft (20/14)
7 Pullups

Post load and reps for squat and rounds and reps for AMRAP. Ex: 305#, 8 reps, 11+7 Rx.

And coming tomorrow…

A. Push Press: 5 sets of 3 reps. Workup to a heavy set of 3.

B. 4 Rounds for time:
4 Hang Power Clean (m = 155/115, w = 105/85)
8 Shoulder to overhead (m = 155/115, w = 105/85)
12 Pushups

Post load for press and time for WOD. Ex: 215#, 6:10 Rx+.

TUES 04.21.15 Read More »

Liz and Andrew chattin' before the WOD — Liz and Andrew chattin’ before the WOD

Today’s schedule

Workout of the Day (WOD)

8 Rounds For Time [24 Minute Time Cap]
3 Body Weight Back Squats
10 Pushups
200m Run

Post load for back squat and total rounds and reps completed at 24 minutes or total time.
Ex: 14:45 (200#) Rx

And coming tomorrow…

A. Rope Climbs: 10 minute EMOM 1 rope climb

B. 10 Minute AMRAP:
8 Knees to elbows
12 Kettlebell swings (32/24kg)
20 Double Unders

Post rounds and reps completed for the WOD. Ex: 7 + 8 Rx

WED 04.15.15 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- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard

Workout of the Day (WOD)

A. Power Snatch: 10 Minute EMOM: 1 Power Snatch. All reps at the same weight.

B. 3 Rounds For Time:
500m Row
21 Power Snatch (m = 95/75 w = 65/55)

Post load for snatch and time for WOD. Ex: 165#, 11:10 Rx+.

And coming tomorrow…

8 Rounds For Time [24 Minute Time Cap]
3 Body Weight Back Squats
10 Pushups
200m Run

Post load for back squat and total rounds and reps completed at 24 minutes or total time.
Ex: 14:45 (200#) Rx

TUES 04.14.15 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Tempo Deadlift: 3 sets of 5 reps (80% 5RM). All sets at the same weight. Tempo: 2041. Rest 3 minutes after each set.

Tempo:
2 (eccentric – negative phase)
0 (transition/bottom)
4 (concentric – ascending phase)
1 (rest at top)

B. 2-4-6-8-10-12 Rep Rounds For Time:
Ring Rows
Burpees
Wallballs (20/14)

Post load for deadlift and time for WOD. Ex: 305#, 7:23 Rx

And coming tomorrow…

A. Power Snatch: 10 Minute EMOM: 1 Power Snatch. All reps at the same weight.

B. 3 Rounds For Time:
500m Row
21 Power Snatch (m = 95/75 w = 65/55)

Post load for snatch and time for WOD. Ex: 165#, 11:10 Rx+.

MON 04.13.15 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- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom
8p: Open Gym- Michael

Workout of the Day (WOD):

A. Strict Ring Dips: Every minute on the minute for 7 minutes.
15 seconds max rep Strict Ring Dips
45 seconds rest

B. 4 minute AMRAP for 3 rounds:
OPEN: 400m Run
In remaining time complete as many rounds and repetitions as possible:
4 Pushups
6 Kettlebell Swings (24/16 kg)
10 Goblet Squats (24/16 kg)
Rest 1 minute after each 4 minute AMRAP

Post total reps of dips and total repetitions from WOD. Ex: 32, 125

And coming tomorrow…

TRIPLET FRAN [24 Minute Time Cap]:
In teams of two, with only one person working at a time, complete the following for time:
Heavy Fran: 15-12-9
Thrusters (135/95 scaled 95/65)
Weighted Pullups (25/10# DB scaled strict pullups)

Lite (PVC) Fran: 27-18-9
PVC Thruster
Jumping Pullups

Fran: 21-15-9
Thrusters (95/65 scaled 75/55)
Pullups

Post time for WOD. Ex: 15:30 Rx

THUR 04.09.15 Read More »