Monday, June 30, 2014

CrossFit Workout - Tuesday 7/1/14


75 power snatch - for time  75lb-M/50lb-W

Warmup:  CrossFit Warmup - 10 reps x 3 rounds, plus one 500 meter run

Sunday, June 29, 2014

CrossFit Workout - Monday 6/30/14

The return of a real crowd favorite, from 6/30/12, with one minor adjustment

3 rounds for time of

6 DB burpee squat clean triple thruster  30lb/20lb
30 jumping squat
67 flutter kick (2 count)
47 mountain climber (2 count)

Performed in the reverse order listed above.

Sneak Peek for the Week:
Tuesday: Randy
Wednesday: Jackie
Thursday: Strength Day - Choice on board
Friday: Closed for the Holiday
Saturday: Toes to rope + ? + ?

Saturday, June 28, 2014

CrossFit Workout - Saturday 6/28/14


Thursday, June 26, 2014

CrossFit Workout - Friday 6/27/14

Task List WOD  aka Friday Fun Day.
or maybe not so fun today

max height box jumps
rope climbs
burped broad jumps
inverted hang to L on rings
?x? meter runs, for time

Wednesday, June 25, 2014

CrossFit Workout - Thursday 6/26/14

Thruster - find your 1 rep max

Following the warmup which contains 4 sets of 5 thruster reps at low but increasing weights, work to find your 1 rep max.  You must perform 3 singles at each weight with perfect form and full depth before moving up in weight. Rest as needed between sets. The coaches on duty will assist you in choosing the incremental increases in weight, and keep you from moving up if necessary.  Newer members not familiar with heavy thrusters will perform 5 sets of 5 reps using increasing weights within their ability.

Warmup:  On the board
Conditioning WOD:  On the board
Cool down:  Trainer's choice

Tuesday, June 24, 2014

CrossFit Workout - Wednesday 6/25/14

P6 rounds for time of

12 - DB push press, heavy as you can
48 - double under

Jacked Version:  Unbroken Dubs all 6 rounds, 5 burpees every time you miss

Post time and DB weight to whiteboard.

We will have our usual scaling options for double unders, everyone get a great workout whether you can do them or not.

Monday, June 23, 2014

CrossFit Workout - Tuesday 6/24/14

12-9-6-3 reps for time of

Squat clean. 135/95
2x pullup

Jacked version: hang squat clean

CrossFit Workout - Saturday 6/21/14


Sunday, June 22, 2014

CrossFit Workout - Monday 6/23/14

Max rounds in 15 minutes of

6 burpee tuck jumps
9 toes to bar
12 kb swing

Warmup: 400 meter row, 15 squats, 15 pushups, 200 meter run x 4 rounds

Cool down: Coach's choice

Thursday, June 19, 2014

CrossFit Workout - Friday 6/20/14

"Deck of Cards"

New decks start at 5:15am, 5:45am, 6:15am, 6:45am, 7:15am and 9:45am.  Arrive early enough to get your warmup completed before the start.  There will be no mid-deck starts, so plan your arrival accordingly.  Yes, the morning Exec Group is doing this one too, you know the time.

Wednesday, June 18, 2014

CrossFit Workout - Thursday 6/19/14

IOverhead Squat 10-10-10-10-10

Increase weight each set. Rest as needed between sets. Post maximum load for 10 reps.

Conditioning:  max rounds & reps in 7 minutes

25 wall ball shot
10 burpee over ball

Warmup:  CrossFit Warmup, 10 reps each x 3 rounds. Light OH squats in warmup
Cool Down:  Trainer's choice

Friday Sneak Peek:  Deck of cards.  New deck starts at 5:15am, 5:45am, 6:15am, 6:45am, 7:15am,  & 9:45am. Plan your arrival time accordingly, there will no mid-deck starts.

Tuesday, June 17, 2014

CrossFit Workout - Wednesday 6/18/14

21-15-9 reps for time of...

deadlift - 225lb-M/155lb-W
ring dip
box over  24"-M/20"-W

Monday, June 16, 2014

CrossFit Workout - Tuesday 6/17/14

From the CrossFit Main Site 6/5/14

21-15-9 reps, for time, of

225lb deadlift - 155-W

CrossFit Workout - Monday 6/16/14

5 rounds for time of

5 handstand pushup
10 toes to bar
15 burpees
20 goblet squat 55/36

CrossFit Workout - Saturday 6/14/14

Thursday, June 12, 2014

CrossFit Workout - Friday 6/13/14

5 rounds for time or

50 reverse single unders
50 situps
50 double unders

You can choose your style of situp: ab mat, jackknife, weighted, wall ball or GHD(max 3 rounds).  Jacked version is unbroken reps for all single and double unders

Wednesday, June 11, 2014

CrossFit Workout - Thursday 6/12/14

Turkish Get-up 5 sets of 3 reps per side, plus 5 reps of 1 arm thrusters

Begin each rep from the standing position, perform 3 reps and finish with 5 reps of 1-arm thrusters as you stand up on the 3rd TGU rep of each set.  Increase weight each set.

Perform a 60 second max effort row sprint after each of the 5 rounds, for max meters.  Record highest weight used on the TGUs and the highest row sprint, in meters.  Share rowers with people warming up if necessary.

Warmup:  1000 meter row & 1000 meter run. Plus light TGU practice/review.
If it's raining, do a 1500 meter row plus 50 4 count mountain climbers instead.

Cool down: Trainer's choice

Tuesday, June 10, 2014

CrossFit Workout - Wednesday 6/11/14

Strength: Deadlift

Perform a 3x5, 5-5-5-5-5 or a 1RM depending on where you are in our current deadlift cycle.  If you did your 1RM last week, plan on 3 sets of 5 reps at 10lb more than your most recent 5x5(5/7/14 or 5/14/14).  If you did one or both recent 5x5 workouts but did not test your 1RM last week, you will today. If you missed the recent deadlift workouts, Bill will determine, based on your experience, which rep scheme/WOD you will do for today, along with the weight to be used.

Conditioning:  On board at gym

Monday, June 9, 2014

CrossFit Workout - Tuesday 6/10/14

12-9-6-3 reps for time of

snatch - 115lb-M/80lb-W
3x wall ball shot - 20lb-M/14lb-W

Sunday, June 8, 2014

CrossFit Workout - Monday 6/9/14

8 rounds or time of

5 reps - power clean 135/95
10 reps - double hand release pushup
15 reps - kb swing 55/36

15 minute time cap to get into round 7, then finish

Warmup:  CF Warmup, 10 reps each x 3 rounds
AfterWOD:  Trainer's choice

Sneak Peek for the Week:
Tuesday: snatches & wall ball shots, 10-12 minutes worth
Wednesday: Deadlifts, 5x5, heavy,  plus a conditioning WOD
Thursday: Turkish Get-ups + ?
Friday: Single unders, double unders and situps, a shit ton
Saturday: .......TBA

PLUS, if it ain't raining, you'll be running. Cheers!

Saturday, June 7, 2014

CrossFit Workout - Saturday 6/7/14

Thursday, June 5, 2014

CrossFit Workout - Friday 6/6/14

Rowing and Running "Helen"  for time

Wednesday, June 4, 2014

CrossFit Workout - Thursday 6/5/14

Deadlifts, one of the following

Find your 1 rep max
Find your 5 rep max
5 sets of 5 reps, (5x5) at the same weight

Your workout will depend on your experience, present PRs and time since last 1RM attempt.  We will determine the proper workout for each athlete.  Bring your previous numbers. Yes, you should know them.


Tuesday, June 3, 2014

CrossFit Workout - Wednesday 6/4/14

IKen V.O.'s belated birthday workouts (2)

WOD1: AMRAP in 10 minutes of
20 reps crossover pushup
20 reps ball slams

Rest 2 minutes

WOD2: max in 10 minutes
40 unbroken reps of double unders

*Record the total number of times you are able to complete 40 unbroken reps of double unders in the time allowed and your max number of unbroken reps from all attempts. If you complete 80 unbroken reps that will count as "two" towards your overall score. Several scaling options will be available.

Ken is not allowed to leave until he gets at least one set of 40 unbroken reps or he must perform 40 double squat burpees as an additional cool down.

Monday, June 2, 2014

CrossFit Workout - Tuesday 6/3/14

front squats, a short sprint and burpees, for 12 minutes.  Show up and see the rep scheme.

Sunday, June 1, 2014

CrossFit Workout - Monday 6/2/14

Pullups, pushups, kb swings & 400m runs. Show up and see the numbers