Archive for August, 2015

2015 August 31 WOD

Posted: August 31, 2015 in Uncategorized

We have a guest coach for the 6:30 class tonight! Come get your learn on under the instruction of a visiting Level 2 coach.

Strength

15 minutes to complete 8×1 of the Complex:
Halting Clean Deadlift+ Hang Clean + Jerk
(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean + 1 jerk)
Similar to June 25, 2015

Metcon

3 minutes at each station for max reps/calories, 1 minute rest between stations
Row
Ground to Overhead (155/105)
Bike
Sit-ups/GHD Sit-ups
Double Unders

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2015 August 29 WOD

Posted: August 29, 2015 in Uncategorized

Come see us for yoga at 8am! Free for members and only $5 for non-members.
We will NOT have yoga next Saturday.

Metcon

5 rounds
AMRAP 3:
10 Single-Arm Dumbbell Snatches (Can alternate arms each rep or each round, just split work evenly)
5 Burpee Box Jump-Overs
5 Toes to Bar
Rest 3 minutes.

2015 August 28 WOD

Posted: August 28, 2015 in Uncategorized
Strength

15 minutes to complete Back Squats:
Set 1 – 5 reps @ 60% of 1-RM
Set 2 – 3 reps @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 80%
Set 5 – 3 reps @ 85%
Set 6 – 2 reps @ 90%
Set 7 – 7 reps @ 75%

Compare to most recent 1 rep max on June 26, 2015

Metcon

EMOMx24:
Minute 1 – Row (200/150)
Minute 2 – 15 Kettlebell Swings (72/53)
Minute 3 – 10 Thrusters (95/65)
Minute 4 – 12 Chest-to-Bar Pull-Ups

2015 August 27 WOD

Posted: August 27, 2015 in Uncategorized
Strength

8×1 – Go Every 2 minutes:
High Hang Clean + Hang Clean + Clean + Jerk
Similar to August 4, 2015

Metcon

EMOM x 15
2 Power Cleans*
6 Burpees over Barbell
*Load can vary throughout WOD, score is total #’s Cleaned

2015 August 26 WOD

Posted: August 26, 2015 in Uncategorized
Strength

20 minutes to complete Front Squats
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
*Set 6 – 1 rep @ 85%
*Set 7 – 1 rep @ 85-90%
*Set 8 – 1 rep @ 90+%
*Set 9 – 1 rep @ 90+%
*Set 10 – 1 rep @ 90+%
For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push if you’re not feeling it.
Compare to June 11, 2015

Metcon

In teams of two, with only one partner working at a time,
AMRAP 6 minutes:
Wall Ball Shots
Rest 2:00 and then…
AMRAP 6 minutes:
Rowing or Bike for Calories

Extra

3 rounds:
Nose to Wall Handstand Hold x 60 seconds
Dumbbell External Rotations x 8/arm with 2 sec up and 2 sec down, no pause

2015 August 25 WOD

Posted: August 25, 2015 in Uncategorized
Strength

15 minutes to find 1 rep max Shoulder Press

Metcon

AMRAP 10:
5 Hang Power Cleans (135/95)
10 Pull-Ups
15 Hand-Release Push-Ups

Extra

Three sets of:
10 Bent-Over Barbell Rows
Hollow Hold/Rocks x 60 seconds

2015 August 24 WOD

Posted: August 24, 2015 in Uncategorized
Strength

15 minutes to complete 8 sets of:
Snatch x 1.1.1
*Rest up to 10 seconds between singles

Metcon

In teams of two, partners alternate complete sets to complete 5 sets each of:
5 Overhead Squats*
15 Kettlebell Swings (72/53)
30 Double Unders
*Choose a weight that will challenge you, but that you can complete the 5 reps unbroken. If no partner, rest equal to work periods between each round.

Fall League Ultimate Frisbee

Posted: August 22, 2015 in Uncategorized

Check it out, a great way to use your fitness! “Learn and play new sports” is part of CrossFit!

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2015 August 22 WOD

Posted: August 22, 2015 in Uncategorized
Metcon

In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Dumbbell Ground to Overhead
100 Box Jump Overs
Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count towards their total. Designated resting positions:
Burpees – Dumbbells extended overhead
Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar
Box Jump Overs – Plank from Elbows

2015 August 21 WOD

Posted: August 21, 2015 in Uncategorized
Metcon

For time:
Row 1000 Meters
25 Thrusters (95/65)
25 Toes to Bar
100 Double Unders
25 Toes to Bar
25 Thrusters

Strength/Skill

3 Rounds, not for time
6 Deadlifts
20 Unbroken KB Swings
Rest as needed between movements and rounds monitoring time left in class.