worksets

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

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

B. For Time [20 Minute Time Cap]
80 Double-Unders, 4 Rounds of Mini Cindy**
60 Double-Unders, 3 Rounds of Mini Cindy
40 Double-Unders, 2 Rounds of Mini Cindy
20 Double-Unders, 1 Round of Mini Cindy
1 Round of Mini Cindy = 3 Pull-ups, 6 Pushups, 9 Air Squats
**Rx+ = 1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Post load and reps for Bench and time for WOD. Ex: 245#, 6 reps, 11:55 Rx+

Holiday Travel Workout 8

7 Rounds For Time:
7 weighted front squats
7 burpees

For squats use any item that weighs more than 5#. A backpack loaded with heavy books or suitcase full of clothes is a good substitute for a 20/14# medball.

Post weight used for squats and time to comments. Ex: 40# Dumbbell, 6:48.

And coming tomorrow…

A. Front Squat: 4 sets of 3 reps. Workups. Complete 1 set every 3 minutes.

B. “Jazz Hands” [20 Minute Time Cap]
75 Kettlebell Swings (24/16kg)
2K Row
75 Kettlebell Swings (24/16kg)

Post load for Front Squat and time for WOD. Ex: 250, 13:18 Rx.

WED 12.30.15 Read More »

Keepin' the bells in the pockets. David H kettlebell thruster. — Keepin’ the bells in the pockets. David H kettlebell thruster.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

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

B. 3 Rounds [18 Minute Time Cap]:
10 Wallballs (20/14) 10ft
10 Box Jump Overs (24/20)
10 Burpees
10 Cal Row
Rest 2 minutes between rounds.

Post load and reps for squat and time for WOD. Ex: 255#, 9:50 Rx

And coming tomorrow…

A. Muscle Up: In 10 minutes work on strict muscle up transitions.

B. “Star Lord”
20 Minute AMRAP
200 Double-Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14) 10ft
40 Toes to Bar
20 Strict Handstand Pushups
10 Muscle-Ups

Post total reps from AMRAP. Ex: 482 Rx

MON 12.14.15 Read More »

Rise Up. Brad F pressing up in a thruster

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

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

B. “Resilience”
20 Minute EMOM
ODD: 15 Cal Row
EVEN: 15 Burpees

The first 2 minutes each athlete will work for 40 seconds totaling as many burpees and calories as possible. For the remaining 18 minutes you will try to match those numbers you established during the first 2 minutes.

Post load and reps for Bench and score lowest number of cals and burpees completed in a minute.
Ex: 230#, 8 reps, 12/12 Rx.

And coming tomorrow…

A. Back Squat:
Every minute on the minute for 6 minutes 2 Back Squat at 85% of 1 RM
7th minute: Max unbroken reps.

B. 4 Rounds [16 Minute Time Cap]
10 Jerk (m = 75/100/120, w = 55/70/85)
10 Kettlebell Swings (m = 20/24/32, 16/20/24kg)
100m Sprint
Rest 1 minute between rounds

Post load and reps for back squat and time for WOD. Ex. 290#, 6 reps, 11:10 L3.

WED 12.02.15 Read More »

Thanksgiving Weekend Schedule

Click here to reserve your classes in advance.
Wed: Regular Morning Schedule, 6pm evening class only
Thur: Thanksgiving!! Gym Closed
Fri: 7am and 12pm Class, 1pm Open gym
Sat: 10am Class only. 11am Coach Dyer’s Birthday Party. (No Yoga)
Sun 10am Class, 11am Open gym.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Tom
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

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

B. “PT2” [22 Minute Time Cap]
4 Rounds
400m Run
15 Kettlebell Swings (m = 16/24/32kg, w = 12/16/20kg)
12 AbMat Situps
9 Pushups* (L2/L3) (L1 incline 13/24”)

*(+scale up option = Ring Dips)

Post max load and reps for Pullups and time to complete WOD.
Compare to Tuesday 11.03.15
Ex: 53# 6 reps, 14:53 L3+

And coming tomorrow…

A. Weightlifting Sets:
Pause Front Squat: Work up to a heavy set of 3
High Hang Squat Clean: Work up to a heavy set of 2
Squat Clean: Work up to a heavy single

B. 6 minute EMOM
10 Weighted Situps (45/25# plate)
Max Double Unders in remainder of the minute

Post load for each lift and total Double Unders for AMRAP. Ex: 225#, 205#, 275#, 184 Rx.

TUES 11.24.15 Read More »

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

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

B. 8 Minute AMRAP:
7 Box Jumps (m = 24/30, w = 20/24”) (step downs only)
9 Sumo Deadlift High Pulls (m = 24/32, w =16/24 kg)

Post load and reps for Squat and time to complete WOD. Ex: 195#, 7 reps , 9 + 5 Rx.

And coming tomorrow…

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

B. “PT2” [22 Minute Time Cap]
4 Rounds
400m Run
15 Kettlebell Swings (m = 16/24/32kg, w = 12/16/20kg)
12 AbMat Situps
9 Pushups* (L2/L3) (L1 incline 13/24”)

*(+scale up option = Ring Dips)

Post max load and reps for Pullups and time to complete WOD.
Compare to Tuesday 11.03.15
Ex: 53# 6 reps, 14:53 L3+

MON 11.23.15 Read More »

Who goes first on a partner workout? Rock, Paper, Scissors. Bring-A-Friend Day is Thursday this week!

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

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

B. 3 Rounds (Not for time):
3 Deadlift (90% of 1 RM)
15 Strict Toes-to-bar
Accrue 1 minute Handstand Hold each round

Post load and reps for Bench and load for Deadlift. Ex: 255#, 4 reps, 420#.

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

A. Row Sprint: 1 minute max cal row

B. “Doublemint”
Partner WOD: 20 Minute AMRAP (as many rounds as possible):
10 Calorie Row, 10 Burpees
20 Calorie Row, 20 Situps
30 Calorie Row, 30 Kettlebell Swings (24/16)
40 Calorie Row, 40 Box Jumps (24/20)
50 Calorie Row, 50 Goblet Squats (24/16)

1 partner working at a time. All reps are team totals and teams may partition the reps any way.

Post max cal and total reps for the AMRAP. Ex: 31, 424 Rx

WED 11.18.15 Read More »

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Ellen
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

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

B. 3×3 Minute AMRAPs
3 minute AMRAP: 10 Wallballs (20/14), 20 Double-Unders*
Rest 1:00
3 minute AMRAP: Burpees
Rest 1:00
3 minute AMRAP: 10 WallBalls (20/14), 20 Double-Unders

*Scale Double Unders 1:1 Singles, 1:1 Speed Step, 10 reps (Single+DU)

Post load and reps for Bench and total rounds and reps each AMRAP.
Ex: 235#, 7 reps, 5+4 / 45 / 4 Rx.

And coming Saturday…

AV HERO WOD
25 minute AMRAP
3,6,9,12,15,18,21, … and so on
THRUSTERS (95/65)
PULL-UPS
OVER THE BAR BURPEES

Level Options:
L2 (75/50) and Barbell Pullups
L1 (55/35) and Ring Rows.

Score is total reps completed. Ex: 254 L3.

Saturday Schedule

Heats for AV HERO WOD
9:30a: Heat 1
10:10a: Heat 2
10:50a: Heat 3
11:30a: Heat 4
12:15p: Yoga- Monica Miller Click here to reserve

Namaste
Click here to reserve your spot for yoga

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 11.13.15 AV HERO WOD Tomorrow! Read More »

1-arm kettlebell thruster fun with Sarah, Steven, and Lauren

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Ellen
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

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

B. 3 Rounds For Time [12 minute time cap]:
50 Double Unders
7 Ring Pushups (Rx+ = Muscle Up)
10 Cal Row

Post load and reps for Back Squat and time to complete WOD. Ex: 335#, 7 reps, 7:18 Rx

And coming Saturday…

Teams of 2
10 minute AMRAP
20 Cal Row
20 Plate ground to overhead (45/25)
20 Wallball Shots 10 ft (20/14)
20 Pullups
Rest 4 minutes and repeat.

One partner working at a time. All reps are team totals. Teams will start the 2nd AMRAP on the rower.

Score is total reps completed. Ex: 354 Rx.

Saturday Schedule

9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: All Levels CrossFit- Tom
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 11.06.15 Read More »

Rick Farmer box jump — Rick Farmer landing a box jump

Today’s schedule

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

Workout of the Day (WOD)

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

B. 15 minute AMRAP
1-2-3-4-5-6-7-8-9-10-11-…
Kettlebell Thrusters (m = 16/24’s, w = 12/16’s kg)
Pullups (Rx+ = C2B)
Burpees

Each round increasing the reps. Work up as far as possible in the 15 minutes.

Post load and reps for Shoulder Press and total rounds and reps from WOD.
Ex: 135#, 4 reps, 7+8 Rx.

And coming tomorrow…

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

B. 3 Rounds For Time [12 minute time cap]:
50 Double Unders
7 Ring Pushups (Rx+ = Muscle Up)
10 Cal Row

Post load and reps for Back Squat and time to complete WOD. Ex: 335#, 7 reps, 7:18 Rx

THUR 11.05.15 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Ellen
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

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

B. 5 Rounds* [14 minute time cap]
200m run
12 Air Squats
8 Pullups

*Rx+ = 6 rounds

Post load and reps for Bench and time for WOD. Ex: 185# 7 reps, 8:44 Rx

And coming tomorrow…

“The Olympian”

In 9 minute complete (AMRAP) as many reps as possible of Ground to Overhead (G2OH) and Bar Facing Burpees. Each round the weight will increase and the reps will decrease in the G2OH and you will have 7 Bar Facing Burpees to complete before moving on to the next round.

Level 3**
20 G2OH (95/65)
7 Bar Facing Burpees
15 G2OH (135/85)
7 Bar Facing Burpees
10 G2OH (155/105)
7 Bar Facing Burpees
5 G2OH (185/135)
7 Bar Facing Burpees
AMRAP G2OH (225/155)

**See WOD description for Level 1 and 2.
L1: m = 20# Meball/45/65/95/115, w = 14# Medball/35/45/65/85
L2: m = 65/75/95/135/155, w = 45/55/65/95/105

**Click here to see WOD description:
“The Olympian” WOD Description and Standards

Your total score will be the total number of repetitions completed in the 9 minutes. Ex: 78 L3

MON 10.26.15 Read More »