Archive for February, 2016

Another Monday is upon us!

Posted: February 29, 2016 in Uncategorized

Metcon
3 RFT
Run 400 Meters
30 Double Unders
20 Deadlifts (155/105)
10 Front Squats (155/105)

Strength
8×3 Front Squat
Climbing to today’s 3 rep max.

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16.1 Sunday

Posted: February 28, 2016 in Uncategorized

We will be open today 1:30-3:30 for anyone that needs to do 16.1 or be measured for the end of the nutrition challenge. Tomorrow is the last day to complete both.

Please remember you have to enter your own score on the CrossFit Games website before 7pm tomorrow if you signed up for the Open.

Happy Saturday!

Posted: February 27, 2016 in Uncategorized

Four rounds for max reps of:
60 seconds of Kettlebell Swings
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs
Rest 60 seconds
60 seconds of Push Press (115/75)
Rest 60 seconds

Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.

CrossFit Open 16.1

Posted: February 26, 2016 in Uncategorized

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It’s time! Everyone is welcome to join us tonight for the first CrossFit Open WOD of 2016! We’ll be running heats starting at 4:30. Last heat will be around 7:45. When you come in, please sign in on the main board (where the WOD normally is written) if you’re ready to go in the upcoming heat. We will be working in order off of the names on the board. We will need people to help count/judge too so come help out and cheer on your team!

We will have normal 5 and 6AM classes during the Open. If you can’t make it in on Friday night, we will be open for judging on Sunday 1:30-3:30 for these 5 weeks.

AMRAP 20
25′ Overhead Walking Lunge
8 Bar facing Burpees
25′ Overhead Walking Lunge
8 Chest-to-Bar Pull-ups

2016 February 25 WOD

Posted: February 25, 2016 in Uncategorized

CrossFit Games Open 2016 STARTS TONIGHT!!! We will show the 16.1 announcement live at the gym on a big screen. Bring your dinner and come hang out at CFJ tonight. Announcement starts at 7:00.

Strength

10 minutes to work on very lightly loaded jerks for footwork and technique gains.
20 minutes to complete
10×1.1 Clean & Jerk*
*Rest up to 10 seconds between singles

Metcon

2. Metcon
AMRAP 5
Squat Clean & Jerk (165/110)

2016 February 24 WOD

Posted: February 24, 2016 in Uncategorized
Metcon

4 sets, going every 8 minutes:
Row 500 meters
Run 400 meters
30 Push-ups

Skills

In time remaining, complete three sets of:
3 Weighted Strict Pull-Ups
Max Reps Weighted Strict Supinated-Grip Pull-Ups with same weight
Max Reps Strict Pull-Ups
Max Reps Strict Supinated-Grip Pull-Ups

2016 February 23 WOD

Posted: February 23, 2016 in Uncategorized
Strength

15 minutes to complete Back Squats
6 @ 65%
4 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
Max Unbroken* Reps @ 80%

*athletes are allowed only one full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over

Metcon

For time:
9 Thrusters (175/115)
18 Toes to Bar
7 Thrusters
14 Toes to Bar
5 Thrusters
10 Toes to Bar

2016 February 22 WOD

Posted: February 22, 2016 in Uncategorized
Strength

15 minutes to find 1 rep max Shoulder Press or complete 10×1
Compare to January 12, 2016

Metcon

AMRAP 7
7 Handstand Push Ups
7 Ring Dips
7 Burpees

2016 February 20 WOD

Posted: February 20, 2016 in Uncategorized

In teams of two, one working at a time:
Row 2000 Meters
50 Power Cleans (155/105)
75 Pull-Ups
100 Burpee Box Jump-Overs
75 Pull-Ups
50 Power Cleans
Row 2000 Meters

2016 February 19 WOD

Posted: February 19, 2016 in Uncategorized
Strength

16 minutes to complete (go every 2 minutes):
8×3 Overhead Squats

Metcon – “Nancy”

5 RFT
Run 400 meters
15 Overhead Squats (95/65)
Compare to May 27, 2014

Extra

3×10 single arm Dumbbell Rows per arm (2 second descent)