CrossFit Workout - Friday 4/1/16

For time

A. 500 reps - burpees
B. 2,000 reps - double unders
C. 6,000 reps - single unders
D. 9,000 meters - run
E. 12,000 meters - row

You can do all of one, half each of two, a third each of three, or a quarter each of four or a fifth each of all five. There will be a time cap, show up and see the limit.

* April is "Back to Basics" month, where we refocus on perfecting form and technique on all of our movements beginning with the first rep of the warmup.  If you fail to do your best to perform the best reps you are capable of, you will not be permitted to proceed to the WOD.  Slow down and move better.  Here's a good read from Lisbeth Darsh on the subject of shit reps.

** Yes, there is Open Gym today at 5:00pm.  You must RSVP on WODhopper by 4:00pm, use the link below.

*** Construction starts on our Olympic size pool in the east end of the parking lot tomorrow.  Frank Settoni, our resident concrete expert, promises that it will be completed by Memorial Day weekend for a special swimming version of Murph.

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CrossFit Workout - Thursday 3/31/16

5 or 6 rounds, not for time, of

2 - hang power snatch
2 - overhead squat
2 - hang squat snatch

Begin your first round with an empty bar.  Increase weight each round as form and technique allow. Rest as needed between rounds. Maintain full depth for all squat reps or maintain weight until you can.  Record heaviest weight used to complete the six rep complex. Practice today, perfect practice.

Warmup:  3 rounds
20 KB swing
15 ball slams
10 shoulder rollout - pvc
10 muscle snatch - pvc
10 overhead squat - pvc
5 hang squat snatch - pvc

AfterWOD:  Coach's Choice

Friday's WOD will be the longest of 2016 so far. Please allow a little extra time or arrive 10 minutes early to complete your warmup.

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CrossFit Workout - Wednesday 3/30/16

4 rounds for time of

30 pushups (ring or double shoulder tap)
30 KB swing 55/40
500 meter run

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CrossFit Workout - Tuesday 3/29/16

Death by pull-up 12-2-4-6-8-10-12-14...until you fail

Performed on the even minute and resting until the start of the next minute where you will perform 45 seconds of max rep jackknife sit-ups. Continue until you are no longer able to complete the required number of pull-ups in the minute. Record best pull-up round and the total number of jackknife sit-ups performed during the entire workout.

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CrossFit Workout - Monday 3/28/16

CrossFit Open WOD 16.5

21-18-15-12-9-6-3 reps of

thruster 95/65
burpee

Sneak Peek for the Week:
Tuesday:  Death by pull-ups and ?
Wednesday:  Recovery WOD
Thursday:  OH squats & hang power snatches
Friday:  Longest workout of the year, so far

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CrossFit Workout - Saturday 3/26/16

Weekend Update:

Saturday: Business as usual all morning, with doors opening at 8:00am. Basic Intro Workout at 11:00am, open to all fitness levels. We are doing Open WOD 16.5 starting at noon. All members are welcome. Registered competitors go in the first 2 heats then anyone else who want to do it. 

Sunday: No Open Gym today, closed for Easter. 

CrossFit Workout - Friday 3/25/16

Box Jumps and Horizontal Ring Rpws. Show and see how many.

CrossFit Workout - Thursday 3/24/16

Back squat 5-5-5-5-5
DB shoulder press 10-10-10-10-10

Warmup:  3 rounds, 300M row, 10 shoulder rollout, 10 burpee, 10 goblet squat, 10 kb swing, 30 second squat stretch

After warming up with increasing weight back squats to approximately 60% of your 1 rep max,  perform 5 working sets of 5 reps at increasing weights attempting, while maintaining form and depth, to reach a 5 rep max. After each working set of squats, perform 10 reps of DB shoulder presses, increasing weight each round as form and strength allow.

Cool down:  Coach's choice

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CrossFit Workout - Wednesday 3/23/16

Reggae Wednesday - Turkish Get-ups & row sprints

Alternate WOD:  Monday's scaled 16.4

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CrossFit Workout - Tuesday 3/22/16

Death by Hang Power Clean, with a penalty mixed in.  Show up and see the details.

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CrossFit Workout - Monday 3/21/16

CrossFit Open WOD 16.4 scaled version

AMRAP in 13 minutes of

55 deadlift 135/95
55 wall ball shot 20/14
55 calories on C2 rower
55 hand release pushup

** If you are registered on the CrossFit Games to compete in this year's Open competition, you will be able to have your workout judged Rx'd during the morning and evening sessions.

Sneak Peek for the week:

Tuesday: Death by..., a barbell will be involved
Wednesday:  TGUs and row sprints
Thursday:  Deadlifts or back squats, heavy
Friday:  Surprise
Saturday:  16.5, maybe.


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CrossFit Workout -Saturday 3/19/16

Results

CrossFit Workout - Friday 3/18/16

Friday surprise, show up and see what's on the board.

Friday: Yes, Open Gym from 5:00pm to 6:30pm. Limited to 15 people. You must RSVP by 4:00pm on our WODhopper system. Use this mobile friendly link  

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CrossFit Workout - Thursday 3/17/16

Stealth Week continues, heavy squats today, off the floor

Show up and see the details

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CrossFit Workout - Wednesday 3/16/16

Stealth Week continues....

Rope climbs and tire flips will be part of the workout, dress the part.

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CrossFit Workout - Tuesday 3/15/16

Stealth Week continues, come in and see what's on the board.

There will be a barbell involved, along with another type of bar, for about 10 minutes.

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CrossFit Workout - Monday 3/14/16

"Stealth Week"

Show up and see what on the board.

Hints for the week:
Monday: 20+ minute Chipper
Tuesday: Power snatches & ?
Wednesday: Heavy core work & rope climbs
Thursday: Heavy squats, from the floor
Friday:  Task List WOD

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CrossFit Workout - Saturday 3/12/16

CrossFit Workout - Friday 3/11/16

D'Over Day

Make up or re do any workout from the past week, including Saturday's Open 16.2

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CrossFit Workout - Thursday 3/10/16

5 rounds, not for time, of

3-2-1 reps of
Sumo Deadlift & burpee over bar and back

After your warmup, begin your fist set oaf 3-2-1 deadlifts at approximately 60% of your 1 rep max. Stance is wide, squat stance.  Increase weight each round as form allows.  Record heaviest weight used.  Target weight in 5th set is at least 5-10 pounds higher than your last 5 rep deadlift workout.

Warmup: 3 or 4 rounds of
300 meter row
20 situps
15 air squats
10 back extensions
5 deadlift, increasing weight each round

AfterWOD:  Coach's Choice

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CrossFit Workout - Wednesday 3/9/16

Snatch 10-8-6-4-2-2-2

Start your set of 10 with a light or empty bar, increase weight as form/technique allows. Rest as needed between reps and sets.  Perform full snatches or power snatch down into the bottom of an overhead squat. Practice and improve form, record load and reps of best set.

Conditioning:  On Whiteboard

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