Monday, September 1, 2014

CrossFit Workout - Tuesday 9/2/14

15-12-9-6 reps of

Front squat 115/85
3x KB swing 55/36

Warmup: CF Cleveland AB routine, 15 reps each x 5 rounds plus one 600 meter run or row

Cool down: Coach's choice



Friday, August 29, 2014

CrossFit Holiday Weekend Update

Holiday Weekend Update:

Doors open as usual on Saturday at 8:00am.  Last warmup starts at 10:00am.  Choice of two Hero WODs for the day.  GoRuckers have a pack option on one of them.  Basic Intro Workout at 11:00am. Bring or send a friend to get a dose of CrossFit - first three visits are free.



Sunday: Open Gym from 9:00am until 11:00am. Come in to work on your weakness(es) or makeup a workout from this past week.

Monday:  Closed all day in observance of Labor Day.  Enjoy the holiday!

Thursday, August 28, 2014

CrossFit Workout - Friday 8/29/14

"Deck of Cards"

The past few Deck WODs have had some more challenging movements.  Today we'll do more of a bodyweight blaster with basic movements, along with one optional selection in case you want a little harder grind.

We will also have an optional WOD in case you miss your intended start time.  You will not be able to join a deck in progress/

New decks start at
5:15am, 5:45am, 6:15am, 6:45am, 7:15am & 9:45am, plus 9:15am - Exec Group only


Wednesday, August 27, 2014

CrossFit Workout - Thursday 8/28/14

Clean and jerk, find your 1 rep max for each lift

Begin with sets of 3 squat cleans plus 1 jerk.  Rest between and increase weight each set for a total of 5 sets, then proceed with single rep sets until you reach your 1 rep max.

The 3 strike rule is in effect. If you miss a lift for a 3rd attempt, you are done for the day for that lift.  Do not continue to force the rep. Understand that 3 missed lifts are not required, you can call it a day at any time leaving something in the tank.  You just can't continue to make unlimited attempts at a lift trying to make that weight. Record the top weight for each lift.  If you max on the jerk, you may continue with squat cleans if you are able.

Warmup: Coach''s choice to include several sets of power clean + front squat + jerk reps at light weights to get you prepped for this workout.

Cool Down: Choice, A: 1 mile run for time or B: 1000 meter run doing whatever else the coach picks.

Tuesday, August 26, 2014

CrossFit Workout - Wednesday 8/27/14

Triple WOD Wednesday, one for time, one for max effort, and one for form and skill

Rows & core stability then climbs then ?



Monday, August 25, 2014

CrossFit Workout - Tuesday 8/26/14

max reps in 8 minutes of

3 squat clean  135M/95W
1 jerk

Perform 10 burpees when the clock reaches 2:00 and 5:00.  Scale to use your most recent "Grace" weight plus 5-10lbs.

Warmup:  CrossFit Warmup 10 reps each x 3 rounds, sub front squats for OH squats
Cool Down:  Coach's Choice


Sunday, August 24, 2014

CrossFit Workout - Monday8/25/14

A "Helen"ish workout, just a bit longer.  Rowing, running, pull-ups and KB swings.  Get some!