Thursday, May 30, 2013

CrossFit Workout - Friday 5/31/13

Ken's B-Day hangover WOD

3 rounds for time of...

13 burpee box jumps
26 DB thrusters
39 mountain climber - 4 count


Wednesday, May 29, 2013

CrossFit Workout - Thursday 5/30/13

One arm DB press R&L, 5-5-5-5-5
Find your 5 rep max with each arm, increase weight each set.  Rest as needed

Deadlift 3x5 @ approximately 80% of your 1 rep max

Perform 3-5 warmup/work sets of 5 reps and then perform 3 sets of 5 reps at approximately 80% of your 1 rep max.  Rest as needed between sets.  Partner/pair up on a barbell if possible.  If you do not know your 1 rep max, the trainer on duty will assist you in choosing the proper weight.  If you are new to deadlifts with us, you will perform light to medium heavy loads as instructed by the trainer.  This is NOT a day to find your 5 rep max DL, or any rep max DL for that matter.  It is a strength day, leave something in the tank.

Warmup:  15 jackknife situps, 15 back extensions, 15 kb swings, 10 strict pushups, x 4 rounds
Cool down:  1000 meter run, with 30 jumping squats done anywhere along the way, for time


Tuesday, May 28, 2013

CrossFit Workout - Wednesday 5/29/13

Show up and see what's on the board.  You'll have a choice of sorts.


Monday, May 27, 2013

CrossFit Workout - Tuesday 5/28/13

Climb the ladder as high as you can in 10 minutes

2-4-6-8-10-12-14-16-18-20  wall walks & front squats

95lb-men, 65lb-women. Post position on ladder when the time runs out.

Warmup:  CF Cleveland AB Routine, 30 reps each x 3 rounds.
Mobility: Squat stretches & wrist extensions, 20 seconds x 3 rounds

Cool Down:  Trainer's choice


Saturday, May 25, 2013

CrossFit Workout - Saturday 5/25/13

Murph, Webster or Jerry, for time.


The 11:00am Basic Intro Workout group during their cool down.

Thursday, May 23, 2013

CrossFit Workout - Friday 5/24/13

"Deck of Cards"
Core Killer version

Saturday will be a choice between Murph, Jerry and Webster.  Regular hours on Saturday, we will be closed all day Monday in observance of Memorial Day.


Wednesday, May 22, 2013

CrossFit Workout - Thursday 5/23/13

Barbell complex

deadlift - 3 reps
power clean - 3 reps
front squat - 3 reps
push press or jerk - 3 reps

Increase weight each round until you reach your 3 rep max for two of the four lifts. You will most likely max on your overhead first. Continue with the three remaining lifts until you reach another max, either the front squat or power clean depending on your flexibility.

Begin with 3 warmup sets at 75lb-Men/45lb-Women, then move to your own bar and begin your workout.  Partner up on a bar if possible.  It's a better workout if you have a partner to help swap/load plates and keep you focused.  There is no time component to this workout, rest as needed between sets.  You must maintain proper form on all reps or you will not be permitted to add weight to your bar.


Tuesday, May 21, 2013

CrossFit Workout - Wednesday 5/22/13

5 rounds for time of

10 box jump
20 pushup, double hand release
30 kb swing


Monday, May 20, 2013

CrossFit Workout - Tuesday 5/21/13

8 rounds for time of

6 power snatch - 95lb/65lb
6 front squat - 95lb/65lb
12 burpee over barbell

Time limit: 12 minutes


Sunday, May 19, 2013

CrossFit Workout - Monday 5/20/13

row max meters in 5 minutes then 4 rounds of

double under - max reps in 3 minutes
goblet squat - max reps in 2 minutes

Warmup: 50 jumping jacks, 30 hollow rocks, 15 pushups, 30 second squat hold(bottom), 200 M run x 3 rounds
Cool down:  Trainer's choice


CrossFit Workout - Saturday 5/18/13


Thursday, May 16, 2013

CrossFit Workout - Friday 5/17/13

Chris P's Birthday WOD

Not for time, Task List style
42 reps - lower to L from inverted ring hang
42 reps - burpee broad jump
42 reps - hollow to superman

Warmup: 42 cals on rower, 42 jumping squats, 42 ball slams, 600 meter run
Cool down: Trainer's choice

Alternate Workout: 3 rounds of the warmup, for time


Wednesday, May 15, 2013

CrossFit Workout - Thursday 5/16/13

Turkish Get-up (TGU) 3R+3L
5 rounds, 200 meter run after each round.  Start with a light/medium weight DB or KB and increase weight each round. There is no time component to this workout. Rest as needed.  Record highest weight used.

Warmup: Chris P's Birthday Eve Warmup  42 jumping jacks, 42 jackknife situps, 42 hollow rocks, 42 burpees, & 1000 meter run, partition any way you choose.

Cool down:  DB/KB push press, max reps in 2 minutes using the heaviest weight used in the TGU workout.  Alternate arms every 3 reps.


Tuesday, May 14, 2013

CrossFit Workout - Wednesday 5/15/13

Another 'show up and see' workout.  This one will include a jump rope and it will also suck like Tuesday's workout, just in a different way.

Monday, May 13, 2013

CrossFit Workout - Tuesday 5/14/13

AMRAP in 10 minutes of....

Show up and see.  There will be a barbell, and it will suck.  That is all.


Sunday, May 12, 2013

CrossFit Workout - Monday 5/13/13

10 rounds of...

Max effort row sprint - 125 meters
10 toes to bar between rounds

Record first and fastest time on whiteboard. Partner/pair up on a rower, rest as needed between sprints


CrossFit Workout - Saturday 5/11/13

5K Plus+

Thanks to everyone who joined in our 3rd 5K Plus+ event.  We had dozens and dozens of our members along with dozens and dozens of folks from other CrossFit boxes in the area.


Thursday, May 9, 2013

CrossFit Workout - Friday 5/10/13

For time, 100 reps of each of

KB swing
DB plank row, alternating
jack knife situp
OH squat - pvc
mountain climber (4-count)

Work straight through, no partitioning.

If are not able to attend our 5K Plus+ on Saturday, you can do a trial run Friday morning at 5:30am instead of the workout listed above. Show up at least 15 minutes prior to get your warmup completed.  There will be one single start time at 5:30am. You should complete this in 40-60 minutes.

Wednesday, May 8, 2013

CrossFit Workout - Thursday 5/9/13

Front Squat 3-3-3-3-3... find your 3 rep max

Start with a light barbell and increase weight each set until you reach your 3 rep max.

-Rest as needed between sets
-Partner/pair up a bar if possible
-All sets begin on the floor, no rack
-Do not increase weight until you are able to complete all three reps in succession, reaching full depth while heels remain firmly on the floor for all reps.  You can repeat a set at the same weight until you can complete all reps correctly.
-Complete at least 6 sets of 3 reps overall.  If you each your max weight prior to completing 6 sets, reduce or maintain same weight for additional sets.

Warmup: Same as Wednesday
Cool Down: For time, 38 burpees & 1000 meter run with 38 jumping squats performed at The Market.

Happy 38th Birthday Coach Lazzaro!


Tuesday, May 7, 2013

CrossFit Workout - Wednesday 5/8/13

Partner Workout - show up and see what's on the board.  You won't like it much, but come anyway!


Monday, May 6, 2013

CrossFit Workout - Tuesday 5/7/13

21-15-9 reps of

front squat  95lb-M/65lb-W

Begin each round with a run, 600M-400M-200M.  Jacked version, 115lb-Men, 75lb-Women


Sunday, May 5, 2013

CrossFit Workout - Monday 5/6/13

"Cindy" or "Mary"

20 minutes AMRAP of either

5 pullups
10 pushups
15 squats

5 hand stand pushups
10 one-leg squats, alternating
15 pullups


CrossFit Workout - Saturday 5/4/13


Thursday, May 2, 2013

CrossFit Workout - Friday 5/3/13

Friday Surprise, show up to see what's on the board.


Wednesday, May 1, 2013

CrossFit Workout - Thursday 5/2/13

1x body weight deadlift, reps for 60 seconds
200 meter run
Rest as needed between sets, there is no overall time component to this workout.

Until you complete 100 reps total.

Record # of 60 second rounds necessary to complete 100 reps.  There is a 10 round cap to this workout.  If you do not complete all 100 reps in 10 rounds, record the total number of reps you did complete.

Maintain perfect form for all reps.  Scale weight down to 50% of your 1 rep max. If this is your first heavy deadlift workout with us, you will have a 5 round cap and run 1 mile after your 5th round, for time. Your coach will assist you with selecting the proper weight.

Warmup & Cool down:  Trainer's choice