wod

Hanging out after class. Post-WOD cool down and recovery.

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- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

A. Rope Climbs: In 10 minutes practice rope climbs.

*Wear long socks or pants to protect your shins when climbing the rope and when sliding down.

B. 12 Minute AMRAP:
10 Strict Handstand Push Ups
2 Legless Rope Climbs
20 Wallballs (20/14)
10 Hang Squat Clean (m =100/135, w = 70/95)
10 Front Rack Lunge Steps (m =100/135, w = 70/95)

Post rounds and reps completed for AMRAP. Ex: 1+41 Rx+.

And coming tomorrow…

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

B. 3 Rounds For Time
15 Toes To Bar
20 Burpees
25 Kettlebell Swings (24/16kg)

Score load and reps for back squat and time to complete WOD. Ex: 335#, 8 reps, 10:45 Rx.

WED 02.04.15 Read More »

Power Snatches for 6pm'ers on a Friday — Power Snatches for 6pm’ers on a Friday

Today’s schedule

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

Workout of the Day (WOD)

A. Barbell Complex: In 15 minutes work up to a heavy complex of:
1 Snatch
1 Clean & Jerk
1 Thruster

B. Teams of 2. For Time [20 minute time cap]:
40 Burpee Box Jump (20”)
30 Snatches (m = 120/155, w = 85/105)
40 Burpee Box Jump (20”)
30 Clean and Jerks (m = 120/155, w = 85/105)
40 Burpee Box Jump (20”)
30 Thrusters (m = 120/155, w = 85/105)

All reps team total. One partner working at a time and partners may share reps any way.

Post load for Complex and time for WOD: 185#, 15:20 Rx+.

And coming tomorrow…

A. Rope Climbs: In 10 minutes practice rope climbs.

*Wear long socks or pants to protect your shins when climbing the rope and when sliding down.

B. 12 Minute AMRAP:
10 Strict Handstand Push Ups
2 Legless Rope Climbs
20 Wallballs (20/14)
10 Hang Squat Clean (m =100/135, w = 70/95)
10 Front Rack Lunge Steps (m =100/135, w = 70/95)

Post rounds and reps completed for AMRAP. Ex: 1+41 Rx+.

TUES 02.03.15 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- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Overhead Squat: In 15 minutes working up to a heavy single

B. Teams of 2. For Time Complete:
60 Chest-to-bar pullups
60 Cal row
15 Synchronized Overhead Squats (95/65)**
10 Synchronized Overhead Squats (115/80)
5 Synchronized Overhead Squats (135/95)

All reps are team totals. One partner working at a time for pullups and row. **For synchronized squats partners must be in the bottom of the squat at the same time and meet at hip extension at the top for the rep to count.

Post load for Overhead Squat and time for WOD. Ex: 215#, 12:40 Rx.

And coming tomorrow…

A. Barbell Complex: In 15 minutes work up to a heavy complex of:
1 Snatch
1 Clean & Jerk
1 Thruster

All reps team total. One partner working at a time and partners may share reps any way.

Post load for Complex and time for WOD: 185#, 15:20 Rx+.

MON 02.02.15 Read More »

Scott and Stuart resting between front squats

Today’s schedule

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

Workout of the Day (WOD)

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

B. For Time:
100 AbMat Situps
Every minute on the minute 5 Burpees*

*Start 1st set of burpees after the first minute

Post load and reps for squat and time to complete WOD. Ex: 335#, 8 reps, 5:55 Rx

And coming Saturday…

“Kashi”
5 Rounds:
1:00 – Strict Pullups
1:00 – Hang Squat Clean Thrusters (95/65)
1:00 – Row for Calories
1:00 – Bench Press (135/95)
1:00 – Rest

Complete max reps in a minute at each station.

Score total reps from all movements. Ex: 215 Rx.

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 01.30.15 Read More »

Today’s schedule

6a: All Levels CrossFit- Jason
7a: All Levels CrossFit- Jason
8a: Open Gym- Jason
12n: All Levels CrossFit- Michael
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. Strict Handstand Pushups (SHSPU): Complete 7 rounds:
15 seconds: Max reps strict handstand pushups
45 seconds: Rest

B. Every minute on the minute (EMOM):
Odd: 2x10m sprint
Even: 30 second handstand hold

Round 1 – 2x10m sprint
Round 2 – 4x10m sprint
Round 3 – 6x10m sprint
Round 4 – 8x10m sprint
Round 5 – 10x10m sprint
Round 6 – 12x10m sprint

Continue to increase number of sprints in the pattern until unable to complete the full set.

Score total reps for SHSPU and max sprints + partial round completed. Ex: 29, 18+19 Rx.

And coming tomorrow…

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

B. For Time:
100 AbMat Situps
Every minute on the minute 5 Burpees*

*Start 1st set of burpees after the first minute

Post load and reps for squat and time to complete WOD. Ex: 335#, 8 reps, 5:55 Rx

THUR 01.29.15 Read More »

Today’s schedule

Workout of the Day (WOD)

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

B. 3 Rounds:
15 Deadlift (225/155)
15 Kettlebell Push Press (24’s/16’s)

Post load for Bench and reps and time for WOD. Ex: 245#, 8 reps, 9:48 Rx.

And coming Saturday…

Teams of 2
Rep Rounds 20-16-12-8-4
Power Snatch (95/65)
Burpee
Thruster (95/65)
Toes to Bar

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

Score is time to complete WOD. Ex: 18:30 Rx

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 01.23.15 Read More »

Today’s schedule

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

A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps final set.

B. 24 Minute EMOM (Every minute on the minute):
Teams of 2 or 3
Station 1 – 5 Pullups, 10 Pushups, 15 Air Squats
Station 2 – Max Calorie Row
Station 3 – 25 Abmat Situps

Athletes start at different stations. Rotating on the minute, score is total calories on the rower.

Post load and reps for pullups and total Cal on row for team.
Ex: 53#, 7 reps, 324 (team of 3) Rx.

And coming tomorrow…

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

B. 3 Rounds:
15 Deadlift (225/155)
15 Kettlebell Push Press (24’s/16’s)

Post load for Bench and reps and time for WOD. Ex: 245#, 8 reps, 9:48 Rx.

THUR 01.22.15 Bring-A-Friend Day!! Read More »

Class circle up. "What are your goats?" — Class circle up. “What are your goats?”

Today’s schedule

Workout of the Day (WOD)

A. Goat: In 10 minutes select 2 goats and set up for the WOD.

B. “Goat Day” 20 Minute EMOM:
Odd Minutes – Goat #1
Even Minutes – Goat #2

“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double unders, Ring Dips, Overhead Squats, Kipping Pullups.

Post movements and reps for each round.
Ex: Odd – 8 butterfly C2B pullups, Even – 30 double unders beaded ropex

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

A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps final set.

B. 24 Minute EMOM (Every minute on the minute):
Teams of 2 or 3
Station 1 – 5 Pullups, 10 Pushups, 15 Air Squats
Station 2 – Max Calorie Row
Station 3 – 25 Abmat Situps

Athletes start at different stations. Rotating on the minute, score is total calories on the rower.

Post load and reps for pullups and total Cal on row for team.
Ex: 53#, 7 reps, 324 (team of 3) Rx.

WED 01.21.15 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- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

5 Rounds For Time: [30 minute time cap]
5 Strict Handstand Pushups
10 Power Cleans (135/95)
15 Burpees
20 Kettlebell Swings (24/16kg)
Rest 2 minutes between rounds

Post time for WOD. Ex: 23:10 Rx.

And coming tomorrow…

A. Goat: In 10 minutes select 2 goats and set up for the WOD.

B. “Goat Day” 20 Minute EMOM:
Odd Minutes – Goat #1
Even Minutes – Goat #2

“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double unders, Ring Dips, Overhead Squats, Kipping Pullups.

Post movements and reps for each round.
Ex: Odd – 8 butterfly C2B pullups, Even – 30 double unders beaded ropex

TUES 01.20.15 Read More »

Tips for New Crossfitters. And Reflection For Experienced Members. Think back to all the mistakes you made when starting CrossFit, and all the things you know now but wish you knew back then. Here are some of the best tips from the top coaches no matter what level of CrossFitter you are; we’d like to hear your tips in the comments as well…Click here to read more: 12 Tips for New CrossFitters “Box Life Magazine”

Setting goals and crushing them. Amanda doing work on strict press.

Today’s schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Michael
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. Deadlift: 5 Rep Max.

B. 10 Minute EMOM (Every minute on the minute):
ODD: 4 Deadlift (75% of 5RM) + Max Double Unders
EVEN: Max Reps Strict Pull-Ups

Post load for Deadlift and reps for DU’s and Pullups. Ex: 410#, 210 / 43 at 315# Rx.

And coming tomorrow…

A. Snatch Complex: In 15 minutes working up to a heavy complex:
Hang Power Snatch
Power Snatch

B. 12 Minute AMRAP:
15 Power Snatches (75/55), 15 Box Jumps (24/20)
15 Power Snatches (95/65), 15 Box Jumps (24/20)
15 Power Snatches (115/80), 15 Box Jumps (24/20)
15 Power Snatches (135/95), 15 Box Jumps (24/20)
AMRAP Power Snatches (155/105) in Time Remaining

Post load for Snatch Complex and total reps for WOD. Ex: 185, 122 Rx.

THUR 01.15.15 Read More »