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!

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

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.

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 ?

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

CrossFit Workout - Monday8/25/14

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

CrossFit Workout - Saturday 8/23/14

CrossFit Workout - Friday 8/22/14

3(10-->1)  triplet, couplet, triplet

All familiar movements, 3-2-1 GO!

CrossFit Workout - Thursday 8/21/14

Strength & skill work that everyone needs, show up. You'll most likely be working on a weakness for sure. Then a little conditioning WOD to make things interesting.  Don't miss Thursday.

CrossFit Workout - Wednesday 8/20/14

Deadlifts and jump rope, for about 15 minutes, give or take. Don't miss it. 

CrossFit Workout - Tuesday 8/19/14

Two movements never before paired together here.

Bench press and rope climb AMRAP. Show up and learn how many, how heavy and for how long.

CrossFit Workout - Monday 8/18/14

Max Rep Monday

pullup - 2 minutes max reps

goblet squat - 2 minutes max reps  (55lb/36lb)

weighted situp - 2 minutes max reps (20lb/15lb)

rest 30 seconds to record total reps in 6 minutes

Repeat three more times.  Use slam ball for weighted sit-ups, keeping ball in contact with chest and chin at all times.

Post total reps (pullup+squat+situp) for each 6 minute cycle.  

Warmup: 400 meter row or run, 10 pushups, 10 squats, 10 burpees x 3 rounds

Cool down:  Trainer's choice

CrossFit Workout - Saturday 8/16/14

CrossFit Workout - Friday 8/15/14

20 minute amrap of

rowing, box overs, runs and something else.  Be there.

CrossFit Workout - Thursday 8/14/14

Strength:  strict barbell press 5-5-5-5-5
find your 5 rep max without a rack

Conditioning:  for time, 10-->1 + 15 reps of
strict knees to elbows & wall ball shots 20lb/14lb
400M run to start, 200 meter run after the 1's

** toes to bar are not permitted. Both knees must make contact with elbows at the same time for all reps to be Rx'd.  Scale to knee raises if necessary

Warmup: 4 rounds,
samson stretch - 10 sec R&L
OH Squat - PVC - 10 reps
burpee - 10 reps
200 meter run
barbell press - 5 reps - start with an empty bar and increase weight each round for warmup sets to prep you for the 5x5 strength session

CrossFit Workout - Wednesday 8/13/14

row or run 1000 meter for time, rest 3-4 minutes


5 rounds for time of
1 minute handstand hold
1 minute plank hold
2 minute iron chair/wall sit

rest 3-4 minutes
row or run 1 mile for time, opposite of 1000M

CrossFit Workout - Tuesday 8/12/14

Last week you got all the scoop in advance.  Just hints this week.

8 rounds for time of

3 deadlift  225lb/185lb
6 burpee
9 ring dip

10 minute time cap/optional

CrossFit Workout - Saturday 8/2/14

CrossFit Workout - Week of August 4, 2014

Here's a look at the workouts for the next week.  More details will be available on the whiteboard.

Monday 8/4/14

"Squatting Helen"  3 rounds for time of

21 goblet squat

400 meter run or 500 meter row

21 kb swing

12 pullup

Tuesday 8/5/14

30 reps for time, 7 minute time cap

1 power clean plus 2 front squats

115M/75W  Jacked 135M/95W

Wednesday 8/6/14

Row sprints - max effort

125M/250M/375M/500M/ 500M run

375M/250M125M

Thursday 8/7/14

Strength WOD  1 power clean plus 3 front squats

Increase weight until you reach your max

Friday 8/8/14

"Balling Annie"

50-40-30-20-10 reps for time of

double under & wall ball situp

Saturday ???

Monday 8/11/14 ???