CrossFit Workout - Thursday 10/1/15

Back Squat 3x5

Begin with light warmup sets of 5 reps each, increasing the weight each set, working up to a weight that you will perform your 3 sets of 5 reps, all at that same weight.  This weight should be 5 to 10 pounds heavier than your most recent 5x5 workout.  If you do not know your previous numbers, the coach running the class will assist you in finding the appropriate weight.

Warmup:  250 meter row, 10 KB swings & 10 goblet squats x 3 rounds
Mobility: Shoulder rollouts while in a squat stretch, 15-20 reps total, mixed in with warmup rounds
AfterWOD/Conditioning:  5 burpees & 15 wall ball shots, max rounds in 5 minutes.

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CrossFit Workout - Wednesday 9/30/15

Wednesday Surprise, recovery wod, show up and see what's on the board.

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CrossFit Workout - Tuesday 9/29/15

6 rounds for time of

5 power clean 135/95
5 push press or jerk  135/95

Jacked version, 155lb-M/115lb-W. Optional hang power cleans at the Rx'd weight.

You may transition into your first overhead movement following your 5th clean. If you drop the bar after any of your first four overheads, you'll need to clean the barbell each time and those reps do NOT count toward any of the required cleans in the next round.

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CrosFit Workout - Monday 9/28/15

Choice of Cindy, Mary or Nicole.

Amrap in 20 minutes of

Cindy: 5 pullup, 10 pushup, 15 squat
Mary: 5 handstand pushup, 10 1-leg squats, 15 pullups
Nicole: 400 meter run, max rep pull-up

Warmup: 3 rounds of
300 meter row
200 meter run
10 shoulder rollout
10 burpee
5 strict inchworm

Cool Down/AfterWOD: Coach's Choice

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CrossFit Workout - Saturday 9/26/15

Results:

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CrossFit Workout - Friday 9/25/15

"Friday Fun Day"

Co-ordiation, agility, accuracy and balance. Show up and see the movements.  You can see one of them here our Instagram page.

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CrossFit Workout - Thursday 9/24/15

5 rounds of

deadlift, max reps in 1 minute  225lb-M/165lb-W
400 meter run

Record number of reps per round of deadlifts and overall time to complete the workout.  Maintain perfect form and full range of motion on all deadlift reps. No bouncing bar into the next rep and return the bar to the ground under control on all reps, no dropping from the top.  Rest as needed. Your 1 minute starts once the bar breaks from the ground on rep#1 of each round.  Time your own minute using the WOD clock.  Scale weight down to approximately 60-65% of your 1 rep max. The coaches on staff will help you select the proper weight based on your 1 rep max and experience level.

Warmup:  300M row, 15 sit-ups, 10 back extensions, 5 deadlifts, light increasing weight, 200 meter run x 3 rounds.

Cool Down:  Coach's Choice

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CrossFit Workout - Wednesday 9/23/15

Wednesday surprise, recovery wod consisting of running, rowing and sandbags.  Show up and see the  details.

FYI - Tonight's StrongLifts 5x5 Clinic is moved from 6:30pm to 6:00pm.  We'll cover the basics of the program and review the lifts so that you are prepared to do the program on your own. The cost is $15 and includes your 1st month in the Back Room Strength Club.

Please reserve your spot in our WODhopper system


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CrossFit Workout - Tuesday 9/22/15

Every minute on the minute shoulder presses and push presses.  Show up and see the numbers.

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CrossFit Workout - Monday 9/21/15

8 rounds for time of

5 strict knees to elbows

10 deadlift 135/95

15 goblet squats 55/36

Warmup: 3 rounds of 300m row, 200m run, 10 burpees, 5 strict/slow inchworms & 30 second squat stretch. 

Cool down: 1 mile run for time. Choice between our 1 mile route or 4 trips to Detroit Road and back. 

CrossFit Workout - Saturday 9/19/15

Results

CrossFit Workout - Friday 9/18/15

Make up Day, as No Clock Week continues

If you missed Thursday, you'll do Thursday's WOD.  If you were here yesterday, you'll do Monday's WOD.  If you did both, you'll have a special WOD waiting just for you.

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CrossFit Workout - Thursday 9/16/15

No Clock Week continues with

300 Fight Gone Bad, not for time

Experience what it's like to get a score of 300 on FGB, at your own pace.

3 rounds, not for time, of

25 wall ball shots  20/14
15 SDHP 75/55
20 box jumps 20/16
25 push press 75/55
15 calories on Concept2 Rower

Rest as needed, just complete all 300 reps. It is recommended to move steadily through all five movement and rest for a bit between rounds, but you chose the work/rest periods. Use the same barbell for the SDHP and Push Press, no rack.  Scale weight as needed.

Jacked version: Already have a 300+ FGB score, add 5 reps to each exercise for the first round for a 325 score, two rounds for a 350 score and all three rounds for a 375 score.

Warmup: On the board at the box

Cool down:  Coach's Choice

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CrossFIt Workout - Wednesday 9/16/15

Wednesday Surprise, show up and see what's on the board as "No Clock Week" continues.

Hint, Recovery WOD, bring your favorite jump rope.

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CrossFit Workout - Tuesday 9/15/15

No Clock Week continues

Snatch drills for 15-20 minutes to improve your bar path

Isabel, snatch 30 reps, not for time

135lb-M/95lb-W

Attempt a higher weight than your Isabel from last month.

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CrossFit Workout - Monday 9/14/15

We're ending the Summer with a "No Clock Week"

Show up and see what's on the board.

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CrossFit Workout - Saturday 9/12/15

Results

CrossFit Workout - Friday 9/11/15

On Saturday we will have a special workout honoring all those who lost their lives in the September 11th tragedy fourteen years ago today. Never forget.

Friday's WOD is also a 9/11 tribute.  Show up and see what's on the board. An AMRAP in 14 minutes of 9 reps of a new movement (horizontal ball slams) coupled with 11 unbroken reps of an old favorite.

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