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  • 3/30/2017

    Workout of the day:

    1) Coach led Warm-up

    2) Burgener Warm-up
    Down and Finish x5
    High Pulls x5
    Muscle Snatch x5
    Drop Snatch 2”, 4”, 6”
    Drop Snatch all the way to the bottom x5 (hold strength in the bottom for 2-3 seconds)

    Skill Transfer Exercises
    Snatch grip Push Press x5
    Over Head Squats x5
    Drop Snatch all the way to the bottom x5 (hold strength in the bottom for 2-3 seconds)

    3) Take 15 -20 minutes to find a heavy set of 3 Power Cleans

    4) 5 rounds for time of 

    15 Pull-ups

    10 Hang power cleans using 70% of today's heaviest weight 




  • 3/29/2017

    Workout of the Day:

    1) Coach led Warm-up

    2) For time complete
    75 Sit-ups
    45 Wall Balls 30/20
    100 Double Unders
    35 Wall Balls 30/20
    100 Double Unders
    25 Wall Balls 30/20
    100 Double Unders
    15 Wall Balls
    100 Double Unders
    5 Wall Balls
    75 Sit-ups

    3) Mobility/Stretching



  • 3/28/2017

    Well we are off to a good start this week. Saw lots of good numbers on the DL today. People moving their 1RM plus more for a 7RM. Lots of progress being made thats for sure. Keep putting in the efforts, stay motivated and dedicated and the progress will continue.

    Workout of the Day:

    1) Coach led Warm-up

    2) 30 Minute AMRAP of
    400m Run
    40 Burpees
    200m Run
    20 Burpees
    100m Run
    10 Burpees

    3) Mobility/Stretching

  • 3/27/2017

    The open season has come to an end. I want to take a second to say great job to each and everyone who came out and participated. I also want to say thanks to the crew from North End that chose to spend the open season wth us. What a great group of people and athletes. Hope to see those guys drop in ever once and a while. Even though the open season has ended keep training hard. I'm working on a little CFOH throw down so keep training and there will be info on that soon. 

    Workout of the Day:

    1) Coach Led Warm-up

    2) Deadlift 7-7-7-7-7 reps using 90-95% of your 7RM. If you don't have a 7RM then now is a good time to find one.

    3) EMOM for 12 Minutes complete
    Even Minutes - 10 Weighted Lunges with Barbell in the front rack 115/80
    Odd Minutes -  45 Second Plank hold

    4) Mobility/Stretching



  • 3/26/2017

    Nice work to you all tonight. That workout looked super tough. I didn't personally get the chance to do it yet but I will feel the pain in the next couple days. Look forward to seeing you all for our fun little team WOD tomorrow!!!

    Workout of the Day:

    1) Coach led warm-up

    2) In teams complete for time

    1 mile run
    Muscle ups (reps will depend on the amount of people on each team)
    V-ups (reps will depend on the amount of people on each team)
    800m run
    Muscle ups
    V-ups
    400m Run
    Muscle ups
    V-ups
    200m Run
    Muscle ups
    V-ups
    100m Run

    Notes:
    The Muscle ups are to be done in the rings. If you cannot perform in the rings then Bar MU are next if not Bar MU then 1 Pull-up + 1 Dip per MU.
    The number of reps for the MU and V-ups will depend on the team size.

    3) Mobility/Stretching

  • 3/24/2017

    Well it's here, the last open workout of the season. It's going to be a fun little lung burner. I wish everyone the best of luck and I know you all will go out there and crush it. Don't forget that following the last heat we will be having a potluck. Bring a dish and hang out afterwards while enjoying a beer and eating some food. If you will be judging please make yourself aware of the movement standards. 

    Workout of the Day:

    CrossFit open workout 17.5

    10 rounds for time of:
    9 thrusters
    35 double-unders

    Men use 95 lb.
    Women use 65 lb

    There is a 40 Minute timecap

  • 3/23/2017

    The final workout for the open will be released tomorrow evening. Anyone have any guesses? Maybe some Thrusters and Double Unders? I guess we will find out at 5PM. Also just a friendly reminder that we will be having a potluck following the last heat Friday night. Bring in a dish and lets enjoy some delicious food after another successful open. 

    Workout of the Day:

    1) Coach led Warm-up

    2) 4xME set of strict Pull-ups + ME set of Kipping Pull-ups

    3) 7 Rounds for time of
    7 Strict Pull-ups
    14 Jumping Lunges
    21 Sit-ups

    4) Mobility/Stretching


    Competition Programming:

    Rest Day!!
     

  • 3/22/2017

    Workout of the Day:

    1) Coach led Warm-up

    2) Take 15 Minutes to find a heavy set of 3 Push Jerks

    3) For total time and reps complete
    30 second max effort set of Push Jerks
    33 Bar Facing Burpees
    45 Second max effort set of Push Jerks
    33 Bar Facing Burpees
    60 Second max effort set of Push Jerks
    33 Bar Facing Burpees

    Notes: For the Push Jerk weight use 70% of todays heaviest weight


    4) Mobility/Stretching


    Competition Programming:

    1) Power Snatch - 4x3@ 80% of your 1RM Snatch

    2) Power Clean - 4x3@ 80% of your 1RM Clean

    3a) 3x500m Row
    Rest 60 Seconds
    3b) 3xME set of strict pull-ups + ME set of kipping pull-ups
    rest 90 seconds

    4) For time complete
    10 Hand Release Push-ups
    20 Box Jumps 24/20
    20 Hand Release Push-ups
    30 Box Jumps
    30 Hand Release Push-ups
    40 Box Jumps
    40 Hand Release Push-ups

    5a) 4x10 Ab wheel Roll outs
    5b) 4x60sec Plank holds

  • 3/21/2017

    Nice work on the Back Squats today. Looked like there were quite q few PR's!!

    Workout of the Day:

    1) Coach led Warm-up

    2) Burgener Warm-up
    Down and Finish x5
    High Pull x5
    Muscle Snatch x5
    Snatch Drops 2,4,6 Inches
    Snatch Drops as deep as you can holding strength in the bottom x5
    Skill Transfer Exerises
    Snatch grip Push Presses x5
    Overhead Squats x5
    Snatch Drops as deep as you can x5

    3) Take 15 Minutes to find a heavy set of 3 Hang Power Cleans

    4) 5 Rounds for time of
    15 T2B
    100m Run
    5 Hang power cleans using 70% of todays heaviest weight

    5) Mobility/Stretching


    Competition Programming:

    1) Clean and Jerk - 1x3@ 70%, 1x3@ 75%, 3x1@ 80%, 2x1@ 85%, 2x1@ 90%, 2x1@ 95, 1x1@ 100%

    2) EMOM for 10 Minutes complete
    Even Minutes - 5 Ring Muscle Ups
    Odd Minutes - 5 Strict HSPU

    3) 6 rounds for time of
    20 Calorie Cycle
    10 Power Cleans 145/100

    4) Mobility/Stretching

  • 3/20/2017

    Nice work to all of you who kicked ass on 17.4. This week will be the last open workout and we will be having a potluck following the workout. As of right now we do not have a makeup day for the workout. We would like everyone to make it on Friday night for the last workout. Anyway I hope you all had a great weekend and lets get the week started with some heavy Back Squats.

    Workout of the Day:

    1) Coach Led Warm-up

    2) Back Squats 5-5-5-5-5-5 reps increasing weight each set looking for a new 5RM by the end

    3) EMOM for 14 Minutes complete
    Even Minutes - 12 Box Jumps 30/24
    Odd Minutes - 10 Weighted step-ups Alternating legs using 95/65 lbs in the front rack

    4) Mobility/Stretching


    Competition Programming:

    1) Snatch - 1x3@ 70%, 1x3@ 75%, 3x1@ 80%, 2x1@85%, 2x1@ 90%, 2x1@ 95%, 1x1@ 100%

    2) Back Squat - 4x3@ 90%

    3) 10 Minute AMRAP of
    30 Double Unders
    15 Dumbbell thrusters 50/35

    4a) 4x15 GHD situps
    4b) 4x20 Russian Twists with a KB

  • 3/17/2017

    Who's ready for some Deadlifts, Wall Balls, Rowing and HSPU? Sounds like a whole ton of fun to me. I look forward to seeing everyone take this on tomorrow. Good luck to you all on 17.4 on this St. Patty's Day!! If you are judging tomorrow please take time to look over and make yourself familiar with the movement standards.

    Workout of the Day:

    1) Coach Led Warm-up

    2) Workout 17.4

    Complete as many rounds and reps as possible in 13 minutes of:
    55 deadlifts
    55 wall-ball shots
    55-calorie row
    55 handstand push-ups

    Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
    Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

    3) Mobility/Stretching

  • 3/16/2017

    Who's ready to find out what 17.4 is going to be? Anyone have any guesses? Maybe some Deadlifts and HSPU's. Who knows, but whatever it is I'm sure it'll be fun.

    Workout of the Day:

    1) Coach led Warm-up

    2) Burgener Warm-up
    Down and Finish x5
    High Pull x5
    Muscle Snatch x5
    Snatch Drops 2,4,6 Inches
    Snatch Drops as deep as you can holding strength in the bottom x5
    Skill Transfer Exerises
    Snatch grip Push Presses x5
    Overhead Squats x5
    Snatch Drops as deep as you can x5

    3) Snatch 5-5-3-3-1-1-1-1-1 Reps increasing weight each set looking for a new 1RM by the last set.

    4) EMOM for 12 Minutes complete
    Even Minutes - 6 Snatch Balances using 60% of todays heaviest weight
    Odd Minutes - 10 Box Jumps 30/24

    5) Mobility/Stretching


    Competition Programming:

    Rest Day!!!

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