CrossFit Workout - Friday 4/29/16

Hope you enjoyed the flash back to 2008.  We're back to 2016 today.

Task List WOD  aka Friday Fun Day

Atlas Stones
Rope Climbs
Bear & Gator Crawls
Bar Hangs
Airdyne Sprints

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CrossFit Workout - Thursday 4/28/16

Flash Back Week from 2008 continues

For time

750 meter row
25 jackknife situp
50 kb swing 55/40
500 meter row
20 jackknife situp
40 kb swing 55/40
250 meter row
15 jackknife situp
30 kb swing 55/40

CrossFit Warmup, 10 reps each x 3 rounds

AfterWOD:  Coach's Choice

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CrossFit Workout - Wednesday 4/27/16

21-15-12-9-6-3 reps, for time, of

Back Squat 95/65
Floor Press 30/20 DBs
Situp w/DB

Jacked:  135/95 & 45/30

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CrossFit Workout - Tuesday 4/26/16

D'over Week continues, from December 2008

AMRAP in 20 minutes of

20 box jump
15 ring dip
10 pullup

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CrossFit Workout - Monday 4/25/16

FlashBack/ D'Over Week, from December 2008

5 rounds, for time, of

10 push press  95lb/65lb
15 strict pushup

Cool Down:  5 Burpee tuck jumps and 5 Double Squat Wall Ball Shots x 5 rounds, for time
Happy 25th Birthday Anna C.

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CrossFit Workout - Friday 4/22/16

Final day of "No Clock" Week

"Christine"

3 rounds, not for time, of

500M row (or run)
12 bodyweight deadlifts
21 box jumps (24"/20")

Attempt to get as close to your bodyweight as possible on the deadlifts. You may do this workout or time, your choice.


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CrossFit Workout - Thursday 4/21/16

"No Clock" Week continues

Choice: Grace or Isabel, not for time

Here is your chance to Rx the weight on one of these Benchmark workouts without the pressure of the clock.  You are permitted to increase at any time up to rep 15. If you have a good Rx'd time already, feel free to go heavy.  Record heaviest weight used for at least 15 reps.

Warmup:  CrossFit Warmup, 10 reps each x 3 rounds
AfterWOD: Coach's Choice

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CrossFit Workout - Wednesday 4/20/16

No Clock Week continues

Recovery WOD, bring your jump rope and skipping shoes ;-)

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CrossFit Workout - Tuesday 4/19/16

"No Clock" week continues

Fran, not for time

21-15-9 reps of

thruster 95/65
pullup

Here is your chance to Rx or Jack Fran without the pressure of the clock.  If you have a decent RX'd Fran time,  feel free to increase the weight of your bar and/or do chest to bar pull-ups. Today is the day to go heavier/harder than normal and focus on form, or rep strategy in an attempt to improve your next full on Fran.

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CrossFit Workout - Monday 4/18/16

"No Clock Week" returns

8 rounds, perfect form, not for time, of

10 reps - 1x body weight deadlift
10 reps - strict pushup

Deadlift weight is equal to your bodyweight or 50% of your 1 rep max, whichever is lower. Pause for a full second upon returning the bar to the ground, no tap and go. Use an abmat for a depth target for strict pushups. Scale concentric(lifting) from knees then raise to a strict plank position before starting the eccentric(lowering)

AfterWOD:  69 of something, Happy Birthday Bob Gray!

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CrossFit Workout - Saturday 4/16/16

1/2 Marathon Birthday Ruck &

CrossFit Workout - Friday 4/15/16

Task List WOD aka Friday Fun Day

Show up and see what's on the board.

Yes, there is Friday afternoon Open Gym today from 5:00pm to 6:30pm.  Space is limited, you must RSVP by4:00pm using the WODhopper link below.  Unlimited members only. No guests or drop-ins.


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CrossFit Workout - Thursday 4/14/16

Clean & Jerk 1-1-1-1-1-1-1

Begin with a light bar and increase weight to find your 1 rep max.  Perform 2 or 3 singles at each weight before increasing weight, focusing on perfect form and technique.  Do not increase weight above the point when your form and technique begin to fail.

**Please be on time for the start of your warmup.  Following the warmup, you will work as a group to review and practice with an empty bar before adding weight.  There is no time component to this workout, rest as needed between sets.

Warmup:  CrossFit Warmup 12 reps each x 2 rounds
Mobility: 2 minutes squat stretch and wrist stretch

AfterWOD:  Max wall ball shots in 5 minutes, with 5 burpees at the beginning of each minute.

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CrossFit Workout - Wednesday 4/13/16

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

It's a recover WOD and observing two birthdays this week.  Lots of 38s and 46s and running.

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CrossFit Workout - Tuesday 4/12/16

Every minute on the minute, for 11 rounds.

5 squat clean and rest for the remainder of the minute

55 reps in total

Start with a weight equal to approximately 50% of your 1 rep max.  You may increase or decrease the weight at any point during the workout. If you change weight, take the entire next minute and begin at the beginning of the next full minute.  Record the top weight used for at least 4 consecutive rounds (20 reps).

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CrossFit Workout - Monday 4/11/16

Max rep Monday

6 minutes - max double unders
5 minutes - max crossover pushups
4 minutes - max KB swings
3 minutes - max burpee pullups

30 seconds rest between rounds, just enough time to record your reps and reset the clock. Show up on the hour or half hour, as usual, to begin your warmup.  There are no mid-WOD starts, everyone starts together as a group.  Time your arrival and warmups accordingly.

Sneak Peek for the Week:

Tuesday:  Squat cleans, EMOM, 55 total reps,
Wednesday:  Running, rain or shine
Thursday: Clean and Jerk, heavy singles
Friday:  Surprise
Saturday:  Partner WOD or 1/2 Marathon Ruck at 10:00am

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CrossFit Workout - Saturday 4/9/16

Results

CrossFit Workout - Friday 4/8/16

D'Over / Makeup Day

You can do any of the workouts from the past 7 days, as well as Saturday 4/9's WOD if you don't plan on coming that day. If you've done all the workouts in the past week, you should ale a rest day or mobility work.

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CrossFit Workout - Thursday 4/7/16

4 rounds

Deadlift 5-3-1
jump over bar 4 reps after each set, two foot takeoff & two foot land.  Rest as needed between rounds.  Begin the 1st round at approximately 60% of your 1 rep max, the 2nd round at approximately 70% of your 1 rep max, the 3rd round at 80% of your 1 rep max and your 4th round at whatever weight you choose as long as form allows.

KB press - 1 arm, 5 reps R & L
To be performed after each round of deadlift 5-3-1s.  Increase weight to find 5 rep max with each arm.  Rest as needed between rounds.

Warmup: 3 rounds, 300 meter row, 20 high knees, 15 squats, 10 piked pushup, 5 deadlift(increasing weight)

Cool Down:  Coach's Choice

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CrossFit Workout - Wednesday 4/6/16

For time,

500 meter run or row
21-15-9 reps of
kb swing & toes to bar
500 meter run or row
21-15-9 reps of
kb swing & burpees

500 meter run or row

Compare to 4/1/15

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CrossFit Workout - Tuesday 4/5/16

"Jackie"

for time
1000 meter row
50 barbell thruster  45/35
30 pullup


** For those of you who read yesterday's sneak peek for Wednesday, the 4/1/15 WOD is from last year, not last week ;-)

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