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  • 2/18/2017

    See you all in the morning for what will be such a fun team WOD!!

    1) Coach led warm-up

    2) In teams of three complete a 7000m Row

    Notes:
    1.  While 1 Person Rows the other two will complete an AMRAP of
    25 Partner Wall Balls (over the pull-up bar)
    25 Partner sit-ups with wall ball
    400m Run with wall ball switching at the turn around. After each round completed one person will rotate to the rower and the other two will do a round of the AMRAP. Keep rotating until the 7000m is reached
    2. Each round of the AMRAP completed is 1 Second off your total time.

    3) Mobility/Stretching


    Competition Programming:

    1) For time and total reps complete
    2 Minutes ME set of KB snatches 53/35 alternating arms
    then
    1000m Row
    45 Walking lunges with 95lbs in the front rack
    1000m Row
    then
    2 Minutes ME set of KB snatches 53/35 alternating arms


    2) Mobility/Stretching

  • 2/17/2017

    Workout of the Day:

    1) Coach Led Warm-up

    2) 5x3 Muscle Ups

    Notes:
    1. I want the Muscle ups done in the rings
    2. Rest as needed between rounds

    3) 6 Rounds for time of
    5 Muscle ups
    10 V-ups
    20 Walking Lunges

    Notes: If you cannot perform a MU the coach will give you an appropriate scale.

    4) Mobility/Stretching


    Competition Programming:

    1) EMOM for 6 Minutes complete a 3 Position Snatch using 60% of your 1RM
    then
    90 second rest
    then
    EMOM for 6 Minutes complete a 3 Position Clean using 60% of your 1RM

    2) Back Squat 1x20 using 60% + 55lbs

    3) Complete as many reps as possible

    0:00-5:00 3 rounds of
    15 Thrusters 95/65
    15 T2B
    5:00-10:00 3 rounds of
    15 Thruster 100/70
    15T2B
    10:00-15:00 3 rounds of
    15 Thrusters 105/75
    15 T2B

    Notes:
    Rest the remainder of each 5 minute round if you have time left on the clock
    If you make it past the 15 Minute mark continue on adding 5lbs each time

    4) Mobility/stretching

  • 2/16/2017

    Nice work this week so far. Everyone has been giving 100% effort and kicking ass. Lets finish this last half of the week the same way we started. See you guys tomorrow when we get to work on some Hang Cleans!!

    Workout of the Day:

    1) Coach led Warm-up

    2) Burgener Warm-up
    1. Down and Finish x5
    2. High Pull x5
    3. Muscle Snatch x5
    4. Snatch Drops 2”, 4”, 6”
    5. Snatch drops as low as you can get holding strength in the bottom x5
    Skill Transfer Exercises
    1. Snatch Grip Push Presses x5
    2. Over Head Squat x5
    3. Snatch Drops as low as you can get holding strength in the bottom x5

    3) Take 15 Minutes to find a heavy set of 3 hang cleans (yes with a full squat)

    4) For time complete
    120 Over the Bar burpees
    At the start and at the top of every 2 minutes complete 3 hang (full) cleans using 65% of todays heaviest weight

    5) Mobility/Stretching


    Competition Programming:

    Rest Day!!

  • 2/15/2017

    Workout of the Day:

    1) Coach led Warm-up

    2) For time complete
    50 pull-ups
    25 Deadlifts using 60% of your 1RM
    75 Box Jumps 24/20
    25 Deadlifts using 60% of your 1RM
    50 Pull-ups

    3) Mobility/Stretching


    Competition Programming:

    1) EMOM for 6 Minutes complete 3 Power Snatches using 60% + 30lbs of your 1RM (Touch and go if possible)
    then
    90 second rest
    then
    EMOM for 6 Minutes complete 3 Power Cleans using 60% + 30lbs of your 1RM (Touch and go if possible)

    2a) 3x70 calorie Rows
    rest 60 Seconds
    2b) 3xME set of strict pull-ups + ME set of kipping pull-ups
    rest 90 seconds

    3) For time Complete
    50 Wall Balls 20/14
    200 Double Unders
    50 Wall Balls

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


  • 2/14/2017

    Workout of the Day:

    1) Coach led Warm-up

    2) Bench Press take no more than 15 Minutes to work up to a heavy set of 7

    3) 5x5 using 80% of todays heaviest weight

    4) 12 Minute AMRAP of
    100m Run
    5 KB Push Presses Right Arm 70/53
    10 Push-ups
    5 KB push presses left Arm 70/53
    10 Ring Dips

    5) Mobility/Stretching


    Competition Programming:

    1) EMOM for 10 Minutes complete
    Even Minutes - 3 Full cleans plus jerk using 60% + 30lbs of your 1RM
    Odd Minutes - 7 Strict HSPU

    2) 20 Minute AMRAP of
    3 C2B Pull-ups
    5 Burpees
    7 Jumping Squats (No weight)

    3) Mobility/Stretching

  • 2/13/2017

    Alright folks only a little over a week left till the CrossFit open begins. I'm signed up, how about you? I'm telling the truth when I say it is tons of fun. You don't need to the highest level athlete in the world to take part either. There are different age groups and also a scaled division. In others words there is something for everyone. It is lots of fun inside the gym and even at times can be a little competitive. Everyone gets together and roots each other on. I encourage max participation. If there are any questions please ask one of our great coaches and they will answer it for you or point you in a direction where you can find an answer. You best believe I'll be harping on everyone all week about it!!!

    Workout of the Day:

    1) Coach Led Warm-up

    2) Take 15 minutes to work on one of your goals

    3) For time complete
    120 Med Ball Cleans 30/20

    Starting at 3-2-1 go and every 2 minutes after complete 20 double under

    4) Mobility/Stretching


    Competition Programming:

    1) EMOM for 10 Minutes complete
    Even minutes - 3 Full snatches using 60% +30lbs of your 1RM (These should be touch and go reps if at all possible)
    Odd Minutes - 5 Ring Muscle Ups

    2) Back squat 1x20 using 60% + 50lbs of your 1RM

    3) Complete as many reps as possible

    0:00-5:00 3 rounds of
    15 Thrusters 95/65
    15 T2B
    5:00-10:00 3 rounds of
    15 Thruster 100/70
    15T2B
    10:00-15:00 3 rounds of
    15 Thrusters 105/75
    15 T2B

    Notes:
    1. Rest the remainder of each 5 minute round if you have time left on the clock
    2. If you make it past the 15 Minute mark continue on adding 5lbs every 5 minutes to the thruster

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

  • 2/11/2017

    See you all tomorrow for our team workout. Its going to be a fun one!!

    1) Coach led warm-up

    2) In teams of three complete for time

    10 Minutes to find a 3RM Bench Press total
    4 Minute rest
    then as a relay complete
    2 Rounds each of
    20 T2B
    30 KB snatches 53/35 Alternating Arms
    40 WallBalls 20/14
    4 Minute rest
    5000m Row
    as a team

    3) Mobility/Stretching


    Competition Programming:

    1) For time Complete
    1 Mile Run
    then
    10 Rounds of
    5 Deadlifts 225/155
    5 Box Jumps 30/24
    5 KB snatches each arm 53/35
    then
    1600m Row


    2) Mobility/Stretching

  • 2/10/2017

    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”
    Snatch drops as low as you can get holding strength in the bottom x5

    Skill Transfer Exercises
    Snatch Grip Push Presses x5
    Over Head Squat x5
    Snatch Drops as low as you can get holding strength in the bottom x5

    3) Clean and Jerk 3-3-3-3-3-3 reps increasing weight each set looking for a new 3RM by the last set

    4) For time complete 6 rounds of
    5 Deadlifts
    4 Hang Power Cleans
    3 Front Squats
    2 Push Jerks
    Before each round complete a 200m Run

    Notes: For the weight use 75% of todays heaviest weight

    5) Mobility/Stretching


    Competition Programming:

    1) EMOM for 6 Minutes complete 3 Snatches from the hang position using 60% of your 1RM
    then
    90 second rest
    then
    EMOM for 6 Minutes complete 3 Cleans from the hang position using 60% of your 1RM

    2) Back Squat 1x20 using 60% + 45lbs

    3) For time complete 27-21-15-9 reps of
    calorie row
    thrusters 95/65

    4) Mobility/stretching

  • 2/9/2017

    You all having putting in some great efforts this week. Lets finish the week strong. I know we have had some folks sign up for the CrossFit Open all ready. It's fun to take part in, and there is something for everyone. I'd love to see max participation from our gym. Just head on over to www.crossfit.com and sign up if you are interested. Feel free to ask any of our coaches about it if you have any questions. 

    Workout of the Day:

    1) Coach led Warm-up

    2) Take 15 Minutes to work on a goal

    3) 20 Minute AMRAP of
    15 Box Jumps 30/24
    30 Burpees
    45 Sit-ups

    4) Mobility/Stretching

  • 2/8/2017

    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”
    Snatch drops as low as you can get holding strength in the bottom x5
    Skill Transfer Exercises
    Snatch Grip Push Presses x5
    Over Head Squat x5
    Snatch Drops as low as you can get holding strength in the bottom x5

    3) Snatch 3-3-3-3-3-3 reps increasing weight each set looking of ra new 3RM by the last set

    4) EMOM for 12 Minutes complete
    Even Minutes - the snatch complex 1 Power Snatche + 2 Snatch Balances + 3 Overhead Squats
    Odd Minutes 45 Second Plank Hold

    For the EMOM weight use 65% of todays heaviest weight

    5) Mobility/Stretching


    Competition Programming:

    1) EMOM for 6 Minutes complete 3 Power Snatches using 60% + 25lbs of your 1RM (Touch and go if possible)
    then
    90 second rest
    then
    EMOM for 6 Minutes complete 3 Power Cleans using 60% + 25lbs of your 1RM (Touch and go if possible)

    2a) 3x60 calorie Rows
    rest 60 Seconds
    2b) 3xME set of strict pull-ups + ME set of kipping pull-ups
    rest 90 seconds

    3) 12 Minute AMRAP of
    3 Cleans 185/130
    3 HSPU
    4 Cleans
    4 HSPU
    5 Cleans
    5 HSPU

    Keep adding a rep each round till the 12 minutes runs out.

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


  • 2/7/2017

    Workout of the Day:

    1) Coach led Warm-up

    2) 4xME set of Strict Pull-ups 

    Rest as needed between rounds

    3) “Nicole” 

    20 Minute AMRAP of

    400m run 

    Max Effort set of Pull-ups

    Notes: You start with the Run. When returning from the run complete a Max Effort set of Pull-ups. Once you fall from the Bar complete another 400m Run. Continue like this for the 20 Minutes. Your Score is total number of pull-ups you get done so make sure to track the reps each round. 

    4) Mobility/Stretching


    Competition Programming:

    1) EMOM for 10 Minutes complete
    Even Minutes - 3 Full cleans plus jerk using 60% + 25lbs of your 1RM
    Odd Minutes - 7 Strict HSPU

    2) 10 Rounds for time of
    10 Hand release Push-ups
    10 GHD Sit-ups
    10 Pul-ups

    3) Mobility/Stretching

  • 2/6/2017

    What a great weekend. For me at least. I hope all you football fans out there enjoyed one of the greatest Super Bowls ever. 

    Workout of the day:

    1) Coach Led Warm-up

    2) Deadlift 7-5-5-3-3-1-1-1-1-1 reps increasing weight each set looking for a new max by the last set

    3) EMOM for 12 Minutes complete

    Even minutes - 10 Lunges with a KB 70/53
    Odd Minutes - 12 KB Swings 70/53

    4) Mobility/Stretching


    Competition Programming:

    1) EMOM for 10 Minutes complete
    Even minutes - 3 Full snatches using 60% +25lbs of your 1RM (These should be touch and go reps if at all possible)
    Odd Minutes - 4 Ring Muscle Ups

    2) Back squat 1x20 using 60% + 40lbs of your 1RM

    3) For time complete 27-21-15-9 reps of
    calorie row
    thrusters 95/65

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

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