wod

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- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift: 4 sets of 3. Working up to a heavy set of 3.

B. 5 Rounds for time [18 Minute Time Cap]:
5 Deadlift (155/105)
10 Bar-facing Burpees
15 Situps

Post load for deadlift and time for WOD. Ex: 410#, 8:20 Rx

And coming tomorrow…

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

WED 04.08.15 Read More »

Sarah bracing in the rack to finish a heavy C&J

Today’s schedule

6a: All Levels CrossFit- Jason
7a: All Levels CrossFit- Jason
8a: Open Gym- Jason
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. Double Unders: 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold

B. TABATA IT AGAIN:
Double Unders
Row (for cal)
Kettlebell Push Press (16/8kg kettlebells)
Double Unders

Score total DUs part A. and total reps from each TABATA. Ex: 212, (210 / 46 / 65 / 189 ) Rx

And coming tomorrow…

A. Deadlift: 4 sets of 3. Working up to a heavy set of 3.

B. 5 Rounds for time [18 Minute Time Cap]:
5 Deadlift (155/105)
10 Bar-facing Burpees
15 Situps

Post load for deadlift and time for WOD. Ex: 410#, 8:20 Rx

TUES 04.07.15 Read More »

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- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Shoulder Press: 5 sets of 5 reps. Working up to a heavy set of 5.

B. 10 minute AMRAP
11 Kettlebell Swings (24/16kg)
9 Box Jumps (24”/20”)

Post load for press and total rounds and repetitions for AMRAP. Ex: 160#, 8+8 Rx.

And coming tomorrow…

A. Double Unders: 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold

B. TABATA IT AGAIN:
Double Unders
Row (for cal)
Kettlebell Push Press (16/8kg kettlebells)
Double Unders

Score total DUs part A. and total reps from each TABATA. Ex: 212, (210 / 46 / 65 / 189 ) Rx

MON 04.06.15 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5. Worksets. Max reps 3rd Set.

B. 4 Rounds For Time:
12 Overhead Walking Lunge Steps (35/25)
12 Burpees
12 Atomic Situps (35/25# plate)

Post load and reps for pullups and time for WOD. Ex: 55#, 5 reps, 10:12 Rx.

And coming Saturday…

A. Turkish get ups ladder: 6 reps at each weight. Select starting weight and increase weight each set for a total of 5 sets.
DBs: 6, 8, 10, 12, 15, 20, 25, 30#
KBs: 17, 26, 35, 44, 53, 70#

B. Partner Wod
5 Rounds for Time
30 Wall ball shots 10’ target (20/14)
12 Turkish getups (20/12kg)
200m Sprint

1 partner working at a time for Wallballs and TGU. All Rep counts are team totals. Both partners run 200m at same time.

Post time for WOD. Ex: 21:10 Rx

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Easter Sunday: classes cancelled

FRI 04.03.15 Read More »

Raisie 'em up. Overhead kettlebell lunges. — Raisie ’em up. Overhead kettlebell lunges.

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
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Bench: 3×5 worksets. All sets at the same weight and complete as many reps as possible in the 3rd set. Rest 3 minutes between sets.

B. For Time:
25-20-15-10-5 reps of
Air Squats
Hand Release Pushups
Situps
200m Sprint

Post load and reps for bench and time for WOD. Ex: 240#, 7 reps, 12:40 Rx.

And coming tomorrow…

Triple AMRAP (as many rounds and repetitions as possible):
4 minutes AMRAP
5 Deadlift (285/155)
9 Wallballs (20/14) 10ft

3 minutes REST

3 minutes AMRAP
7 Thursters (95/65)
7 Kettlebell swings (24/16kg)

2 minute REST

2 minutes AMRAP
Burpee Pullups

Score total repetitions from each AMRAP and sum total repetitions for entire WOD
Ex: 82 + 56 + 20 = 158 Rx.

TUES 03.31.15 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. Front Squat: 5 sets of 4 reps. Working up to a heavy set of 4

B. For Time:
9-7-5 reps of
Front Squat (135/95)
Hang Power Clean (135/95)
15 Toes-to-bar

Post load for front squat and time for WOD. Ex: 210#, 8:20 Rx.

And coming tomorrow…

A. Bench: 3×5 worksets. All sets at the same weight and complete as many reps as possible in the 3rd set. Rest 3 minutes between sets.

B. For Time:
25-20-15-10-5 reps of
Air Squats
Hand Release Pushups
Situps
200m Sprint

Post load and reps for bench and time for WOD. Ex: 240#, 7 reps, 12:40 Rx.

MON 03.30.15 Read More »

Lets all meet at the bar at 7pm. Pullup bar! — Let’s all meet at the bar at 7pm. Pullup bar!

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- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD):

A. Thruster: In 15 minutes work up to a heavy set of 2 from the rack.

B. Partner WOD:
400m Run + 500m Row
500m Row + 400m Run
40 Air Squats
Rest 3 minutes
200m Run + 250m Row
250m Row + 200m Run
20 Air Squats
Rest 3 minutes
40 Wallball Shots (20/14) to 10 ft
40 Situps

Both partners my work at the same time and alternate running and rowing. Squat reps may be partitioned any way and squats may be completed while partner is running or rowing.

Post load for thruster and post time for WOD. Ex: 240#, 14:50 Rx.

And coming tomorrow…

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

B. 4 Rounds For Time
6 Kettlebell Dead Clean (24’s/16’s kg)
8 Box Jumps (24”/20”)
10 Pushups
20 Lateral Hops (parallette bar)

Post load and reps for bench and post time for WOD. Ex: 230#, 6 reps, 8:13 Rx.

THUR 03.26.15 Bring-A-Friend Day!! Read More »

Today’s schedule

6a: All Levels CrossFit- Tom
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. Deadlift: In 18 minutes work up to a 5 rep max.

B. Rep Rounds For Time:
15-12-9
Deadlift (m = 155/205, w = 105/135)
Box Jumps (24/20”) (step downs only)
Pullups (C2B = Rx+)

Post load for deadlift and time for WOD. Ex: 315#, 9:34 Rx+

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

A. Thruster: In 15 minutes work up to a heavy set of 2 from the rack.

Both partners my work at the same time and alternate running and rowing. Squat reps may be partitioned any way and squats may be completed while partner is running or rowing.

Post load for thruster and post time for WOD. Ex: 240#, 14:50 Rx.

WED 03.25.15 Read More »