CrossFit Workout - Friday 7/1/16

Task List WOD, aka Friday Fun Day.

Show up and see the movements.  Here's a hint of one.

Yes. there is Open Gym today, Friday 7/1, from 5:00-6:30pm.  You must reserve your spot by 4:00pm on WODhopper, use the link below.

Normal hours on Saturday.  We will have Open Gym on Sunday from 9:00am until 11:00am, then CLOSED all day on Monday July 4th in observance of Independence Day.

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CrossFit Workout - Thursday 6/30/16

Strength:  Shoulder press 5-5-5-5-5

AMRAP in 20 minutes of

10 OH squat 45/35  (empty bar)
15 KB swing - 1 arm,  15 each arm 55/36
20 V-situps
25 hollow rocks
300 meter row/200M run (alternate)

Warmup:  CF Cleveland AB Routine, 15 reps x 3 rounds
Mix in increasing weight shoulder press rounds in warmup

Cool Down: Coach's Choice

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CrossFit Workout - Wednesday 6/29/16

Deadlift 5x3 @ 85%, max reps in 5th set.

Warmup: 3 rounds, 400 meter row, 15 sit-ups, 10 burpees, 5 front squats
AfterWOD: On the board

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CrossFit Workout - Tuesday 6/28/16

7 rounds for time of

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

**Jacked, 155 or 1xBodyweight.  Scale weight to at least your most recent "Grace" weight.

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CrossFit Workout - Monday 6/27/16

AMRAP in 13 minutes and finish the round you're in of

15 4-count mountain climber
10 KB goblet squat cleans 55/36
5 ring dip

3 burpee penalty any time you drop your kettlebell or pause on your mountain climbers, payable immediately.  Record total # of rounds completed and # of penalty burpees, if any.

Sneak Peek for the Week:
Tuesday, power cleans and push presses, for about 7 minutes
Wednesday, heavy deadlifts
Thursday, heavy shoulder presses and nasty ab and grip WOD
Friday, Fun Day, lots of skills and drills
Saturday, front squat suck fest

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CrossFit Workout - Saturday 6/25/16

CrossFit Workout - Friday 6/24/16

D'Over/Make-up Day or Open Gym

Choose any of the workouts from the past week or use today as a "Build Your Own" Friday Fun Day to work on whatever you choose.  We can help you select drills & exercises to help build on your weaknesses.

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CrossFit Workout - Thursday 6/23/16

Back Squat 5-5-5-5-5
Find your 5 rep max

Start with two sets of 5 reps with an empty bar, then increase weight each set to find your 5 rep max. Begin counting your first of 5 sets at approximately 60% of your 5 rep max. If you know your most recent 5 rep max, target your weights to beat it by at least 5 pounds in your 4th or 5th set.   If you do not know your 5 rep max, the coach running your group will assist you with choosing weights, only allowing you to increase the load if you can maintain proper form and full depth.

Conditioning:  6 minutes max wall ball shots, 10 weighted sit-ups the end of each minute (1:00, 2:00, 3:00, 4:00 & 5:00 on the clock.

Warmup: 3 rounds, 300 meter row, 20 sit-ups, 10 goblet squats, 5 burps
Cool Down:  Coach's Choice

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CrossFit Workout - Wednesday 6/22/16

Strength:  Shoulder Press 10-10-10-max
WOD:  Wednesday Surprise (Recovery)

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CrossFit Workout - Tuesday 6/21/16

5 minute WOD Day

WOD 1: Hang squat clean & KB swing ladder
WOD 2: Handstand holds
WOD 3: Burpee pullup and ball slam ladder
AfterWOD:  Max Double unders

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CrossFit Workout - Monday 6/20/16

Someone turned 36 Sunday and someone is turning 37 Monday, so....

Be ready for Deadlifts, rowing, running and a pushup variation you have not seen before.  Since Sean is one of the birthday kids, we'll have Triple Zuckies, but in the Cool Down, not the WOD.

** To celebrate the CAVS in Game 7 (win or lose) we'll have a special freebie for everyone who shows up for the early morning WODs, plus a cool prize for one person in each of the four start times.  Sleep in if you want, but you'll miss some free stuff ;-)

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CrossFit Workout - Saturday 6/18/16

CrossFit Workout - Friday 6/17/16

Make-up or D'Over Day

You can choose to redo or make up any workout from the past 7 days.

There is Friday Open Gym this afternoon from 5:00pm to 6:30pm.  You must RSVP by 4:00pm using the link to our WODhopper system below.

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CrossFit Workout - Thursday 6/16/16

AMRAP +1 in 12 minutes, for time.

20 cals on rower
15 strict pushup
10 DB snatch R&L

Complete as many rounds as possible in 12 minutes, then perform one more complete round(55 reps).  Example, if you are through 3 rounds plus all 20 calories at the 12 minute mark, you will continue and call time when you are at 4 rounds plus 20 calories.  You may partition the snatches any way you want, alternating R&L, 5R+5L+5R+5L, or 10R + 10L each round. Go heavy on the DBs, you choose the weight.  Recommended 30-50lbs for men, 20-40lbs for the ladies.

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 6/15/16

Front squat 5-5-5-5-5

Find your 5 rep max.

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CrossFit Workout - Tuesday 6/14/16

Shoulder to overhead, 36 reps, for time  135lb/95lb

The bar starts on the floor.  No squat rack. You can rest between reps in the rack position, the hang, or bar on the floor. You may press, push press or jerk the barbell. If you care to go heavier, reduce the total reps by 3 reps for every 5 pounds you increase over the Rx'd weights. Scale weight down to your "Grace" weight.

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CrossFit Workout - Monday 6/13/16

9 rounds for time of

6 strict toes to bar

9 strict pushup

12 goblet squat 55/36

15 situp

Warmup:

CrossFit Warmup 10 reps x 3 rounds

Cool Down: Coach's Choice

CrossFit Workout - Saturday 6/11/16

Results