CrossFit Workout - Tuesday 12/1/15

15-12-9-5 reps, for time, of

squat clean  135/95
handstand pushup

Warmup: 40 reps each, partitioned any way,  KB swing, KB goblet squat, 4-count flutter kick and burpees.  Mix in 3 to 4 sets of 5 reps, increasing weight power clean + front squat
Mobility: 1-2 minutes of squat stretch, wrist stretch & shoulder rollouts

Cool down: On the board

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CrossFit Workout - Monday 11/30/15

From CrossFit.com's WOD from 11/27/15

3 rounds for time of

1000 meter row
42 KB swing  55/36
24 pullup

* We will be posting and tracking all WODs in WodHopper starting today. Please enter your results, especially any time we have heavy barbell movements.  Thanks.

** Please don't forget to order your Fight Gone Bad T-shirts by noon this Friday, 12/4/15. Here is a link, look down towards the bottom for the order button.

Fight Gone Bad 2015 T-Shirt

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CrossFit Workout - Saturday 11/28/15

Results

CrossFit Workout - Friday 11/27/15

Reminder that we have limited hours today.  Doors open at 8:00am with four WOD start times

Warmup starts at 8:00am
Workout starts at 8:20am

Warmup starts at 8:30am
Workout starts at 8:50am

Warmup starts at 9:00am
Workout starts at 9:20am

Warmup starts at 9:30am
Workout starts at 9:50am

Lights out at 10:30am.

You'll see the workout on the board when you arrive.  A partner WOD with a solo option available if you're an odd man out.  Wall balls for reps and something for meters. Show up and see the details.

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CrossFit Workout - Wednesday 11/25/15

AMRAP in 15 minutes +1

15 - 1-arm KB swing R&L
15 - Russian twist R&L
15 - Calories on C2 rower

You select the weight for your KB, usually 5-10 pounds lighter than your 2-arm swing. Perform all 15 reps with one arm before switching to 15 reps with the other arm.  Finish the round you are in when the clock hits 15:00 and then one more round, all for time.  Your score will the number of completed rounds and the time.

Warmup:  CF Warmup, 10 reps each x 3 rounds
Cool down:  On the board

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Schedule Update for the Holiday Week.

Normal hours Monday, Tuesday and Wednesday.  Closed all day Thursday for Thanksgiving. Limited hours on Black Friday, doors open at 8:00am.  Warmups start at 8:00am, 8:30am, 9:00am and 9:30am.  Back to business-as-usual Saturday morning starting at 8:00am.

CrossFit Workout - Tuesday 11/24/15

1-->10 ladder of

deadlift & box jump

Weight for deadlift should be between 60 & 70% of your 1 rep max.  You choose the weight.  Box height should be above 80% of your max height. Perform 10 burpees every time you drop the bar from the top.  That means, you should not drop the bar from the top unless something goes wrong with your lift.  If you are not finished with the workout in 10 minutes, drop the bar weight in half and finish.

Warmup: 3 rounds of 400 meter row, 10 pushups, 10 squats & 10 deadlifts, increasing weight each round.  Men, 65-95-135  women 45-65-95

Cool Down:  On the board.


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Schedule Update for the Holiday Week.

Normal hours Monday, Tuesday and Wednesday.  Closed all day Thursday for Thanksgiving. Limited hours on Black Friday, doors open at 8:00am.  Warmups start at 8:00am, 8:30am, 9:00am and 9:30am.  Back to business-as-usual Saturday morning starting at 8:00am.

CrossFit Workout - Monday 11/23/15

6 rounds for time of

1 minute max rep chest to bar pull-ups
29 4-count flutter kicks
29 4-count mountain climber

Record total time to complete workout and # of CTB pull-up reps for each of the 6 rounds.

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Schedule Update for the Holiday Week.

Normal hours Monday, Tuesday and Wednesday.  Closed all day Thursday for Thanksgiving. Limited hours on Black Friday, doors open at 8:00am.  Warmups start at 8:00am, 8:30am, 9:00am and 9:30am.  Back to business-as-usual Saturday morning starting at 8:00am.

CrossFit Workout - Saturday 11/21/15

Results

CrossFit Workout - Friday 11/20/15

Make up, D'over Day or Open Gym to work on your weaknesses.

You can perform any of the workouts from the past week, including Saturday's or use the time to warm up and then work on any of your weaknesses with coaching/assistance.

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CrossFit Workout - Thursday 11/19/15

Recovery WOD, for time.

500M-400M-300M-200M row
50-40-30-20 turkish getup situp
50-40-30-20 double hand release pushup

You choose weight to use on situp, a DB, KB or slam ball. Perform equal number of reps per arm, alternating at any interval you choose.  Total 50, 40, 30 and 20 each round, not each arm.

Warmup:  CF Cleveland AB Routine plus ball slams, 15 reps each x 4 rounds
Cool Down:  Coach's Choice

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CrossFit Workout - Wednesday 11/17/15

Barbell Complex

1 - deadlift
1 - hang power clean
1 - front squat
1 - hang squat clean
1 - push press or jerk

Perform at least three of the complex at each weight. Increase weight each round as long as you maintain good form on all the movements.  Rest as needed between rounds.  Go after a PR for at least one of the movements.

Warmup:  CrossFit Warmup, 10 reps each x 3 rounds, substitute front squat for OH squat
Cool down:  on the board.

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CrossFit Workout - Tuesday 11/17/15

Strength:  shoulder press 5-5-5-5-5

Conditioning: Tabata intervals x 8 - Row, kb swing, row.  Rest one minute between movements.

Record total calories for first 8 rounds of rowing, total reps for 8 rounds of kb swings, total calories for final 8 rounds on the rower.

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CrossFit Workout - Monday 11/16/15

7 rounds, for time, of

5 - ring dip
10 - horizontal ring row
15 - goblet squats - A2A  55/36

Add a muscle-up into each set of ring dips if you can. Use a weight that you can handle for full depth A2A goblet squats. Use a slam ball as a target if you must. If you don't know what A2A means when referring to squats, there's always Google.  You'll find it fast.


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CrossFit Workout - Saturday 11/14/15

Results:

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CrossFit Workout - Friday 11/13/15

Task List WOD aka Friday Fun Day

With emphasis on co-ordination, accuracy, agility and balance.  Don't miss it.

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CrossFit Workout - Thursday 11/12/15

4 rounds, rest as needed between rounds, of

4-2-1 reps of
overhead squat
box jump

Begin at approximately 50% of your 1 rep max for the first round.  Increase weight each round as long as you maintain full depth and perfect form.  Box height should be 70-80a5 of your max height.

Warmup:  3 rounds of
400 meter row
10 shoulder rollout - pvc
10 air squat
5 - 1 inchworm into 2 piked pushup
5 oh squat, start with PVC or an empty bar and increase in rounds 2 & 3

AfterWOD/Cool down:  Coach's Choice

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CrossFit Workout - Wednesday 11/11/15

4 rounds for time of

11 DB snatch - right arm
11 DB snatch - left arm
22 wall ball situp
22 cals on Concept2 rower

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CrossFit Workout - Tuesday 11/10/15

The Every other minute on the minute x 7 rounds

Power Snatch 7 reps,  135M/95W
** Jacked version, you choose the higher weight.

You may start the workout at a lower weight and increase at any point, as long as you are maintaining proper form and technique.

Birthday Cool Down:  240 reps, for time. Choose one

Double unders

4x single unders

Sit-ups

Plank jacks

Flutter Kicks

Hand claps

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