worksets

Handstand Pushups & Pistols: bodyweight gymnastics wod with Ernesto and Monica

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- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA – Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

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

B. 5 Rounds for Time: [20 minute time cap]
3 Man-makers (16/12kg)
9 Chest-to-bar pullups
15 Wallball shots 10ft (20/14)

Post load & reps for press and time for WOD. Ex: 160#, 6 reps, 10:13.

And coming tomorrow…

A. Power Cleans: Every minute on the minute for 10 minutes 1 Power Clean. 80% of 1 rep max.

B. 3 Rounds For Time:
4 Power Clean (m = 115:155 / w = 85:105)
7 Front Squat
4 Jerk
15 Toes-to-bar
Rest 1 minute between rounds

Post load for power clean and time to complete WOD. Ex: 185#, 8:35 Rx

MON 08.25.14 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- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day

A. Bench Press: 3 sets of 5 reps. Worksets at the same weight. Max Reps in the final set.

B. 7 Rounds For Time [Time cap 16 minutes]
7 Hang Power Snatch (m = 75:95 / w = 55:65)
7 Air Squats
**Every minute on the minute 5 Burpees

Post load for complex and time to complete rounds. Ex: 205#, 8:50 Rx

And coming tomorrow…

A. Front Squat: 4 sets 4 workups. Rest 3 minutes between sets.

B. 4 Rounds for Time [16 minute time cap]
250m Row
15 Situps w/ Medball (20/14)
15 Wallball shots 10ft (20/14)

Post final load for front squat and time to complete WOD. Ex: 275#, 9:15 Rx

THUR 08.14.14 Read More »

Brandon finishing a Clean and Hang Clean complex.

Today’s schedule

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

Workout of the Day (WOD)

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

B. Every minute on the minute (EMOM):
7 Rounds
ODD: 2x50m Shuttle sprint for time
EVEN: 20 seconds reverse plank hold

Post load and reps for Back Squat, and total time (seconds) for sprints. Ex: 285#, 148 seconds

And coming tomorrow…

A. Bench Press: 3 sets of 5 reps. Worksets at the same weight. Max Reps in the final set.

B. 7 Rounds For Time [Time cap 16 minutes]
7 Hang Power Snatch (m = 75:95 / w = 55:65)
7 Air Squats
**Every minute on the minute 5 Burpees

Post load for complex and time to complete rounds. Ex: 205#, 8:50 165#

WED 08.13.14 Read More »

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Lis
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA – Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Front Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps in final set.

B. For Time:
400m Run
12-9-6 Muscle Ups

Scaled:
400m Run
16-12-8 Chest To Bar Pullups

Post load and reps for Front Squat, and time to complete WOD.

And coming tomorrow…

A. Clean & Jerk (C&J):
Every minute on the minute (EMOM) 1 C&J for 8 minutes: (70% of 1 RM)

B. Partner WOD. 8 Rounds for Time:
3 Clean & Jerk (135/95)
6 Burpee Box Jump-Overs (24/20)”

One barbell, one box per team. Each athlete completes 8 rounds. Reps are per person. Both athletes may be working at the same time.

Post load for C&J. Post total time for the WOD. Ex: 205#, 12:28 Rx.

MON 07.28.14 Read More »

Eager sprinters on the 1st 100m. From "Cutoff" Saturday WOD — Eager sprinters on the 1st 100m. From “Cutoff” Saturday WOD

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Lis
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA Front Room- Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

Back Squat: 4 sets of 3 reps. Worksets all at the same weight. Max reps in final set.

B. 3 Minutes As Many Rounds As Possible (AMRAP):
10 Box Jumps (30/24”) Step downs only
10 1-arm Alternating Kettlebell Snatch (20/12kg)
1 Minute Rest. Repeat for 3 cycles. Continue next cycle at the last rep completed.

Post load and max reps for final set of Back Squat. Post total reps from 3 cycles.
Ex: 375# 4 reps, 212.

And coming tomorrow…

Weighted Ring Dips: 5 sets of 5 reps. Rest 2 minutes between sets. Max reps in final set.

For Time [18 minute Time Cap]:
500-400-300-200-100m Run
25-20-15-10-5 Toes to bar

Post load and max reps for Ring Dips. Post time for WOD. Ex: 15# 7 reps, 9:17

MON 06.23.14: YOGA at 7 pm Tonight Read More »

Ducat on the Double Medball carry Saturday morning. "Carry On" WOD. — Ducat on the Double Medball carry Saturday morning. “Carry On” WOD.

Today’s schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA Front Room- Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

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

B. 5 Rounds (12 minute time cap)
9 Shoulder to overhead (S2OH) (95/65)
200m Run
CLOSE: 100 Double unders (Scale Singles 3:1)

Post load and max reps for final set. Post time to complete WOD. If time cap reached post total reps. Each 200m run counts as 1 rep. 102 singles = 34 reps. (Max Score = 150).
Ex1: 165# 6 reps, 8:53 Rx
Ex2: 75# 9 reps, 96 (12:00) singles