CrossFit Workout - Thursday 9/1/16

4 rounds, not for time, of

5-3-1 reps of
Front squat & lateral jump over bar and back

After several 5 rep warmup sets of front squat starting with an empty bar, begin your 1st round of the 5 work sets at approximately 60% of your front squat 1 rep max.  Target reaching or exceeding the weight of your 5 rep max front squat in the final round. If you do not know your front squat made numbers, the coach on duty will help you determine the correct weights to use as you increase each round, as form allows.  Work with the bar on the floor until and if your progress is limited by your ability to clean the bar, then move to a rack.

Warmup: 300 meter row, 20 jumping jacks, 20 butt kickers, 10 shoulder rollouts, 10 goblet squat x 3 rounds
Mobility:  1-1.5 minutes each of wrist stretch, squat stretch and couch stretch
Cool Down:  Coach's Choice




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CrossFit Workout - Wednesday 8/31/16

Recovery WOD, not for time.

Arms and legs get a break today, you know what that means. Come see what's on the board.

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CrossFit Workout - Tuesday 8/30/16

Squat clean thrusters and burpees, for 8 minutes.

Do not cherry pick and skip this wod.  It might be the best workout of all of August.  Do you think you're getting a little stagnant with your progress lately? If you do, ask yourself how many WODs you have skipped because you didn't like the sound of it.  If you skip, it's your fault and no one else's. The next time you see a WOD you think you'll hate, double down and get in here.  We'll get you through it and chances are you'll be better because of it.

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CrossFit Workout - Monday 8/29/16

Amrap in 15 minutes of

15 - Deadlift 135/95

15 - Strict pushup

Finish the 15 reps of the movement you are in at 15:00. Use the Rx'd weight as long ad you can maintain perfect form with NO rounding of upper or lower back. Perform 25 burpees immediately if you drop the bar from rhe top of the rep.

Rx'd is chest to abmat for pushups, keeping hips and knees off the floor. Pause briefly at the top of each rep, locking out completely. Scale as needed, coaches will show you how. 

Warmup: CrossFit Warmup, sub increasing weight deadlifts for pullups, 10 reps each x 3 rounds

Cool down: Coach's Choice

CrossFit Workout - Saturday 8/27/16

Results:

CrossFit Workout - Friday 8/26/16

Make-up Day

You can make up and WOD from the past week, including Saturday.  If you did all the workouts, you really should be taking a rest day.


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CrossFIt Workout - Thursday 8/25/16

Shoulder press 10-10-10-10-10

Rowing Annie

50-40-30-20-10 reps of
Double under
Situps
Row - Calories

We will have several scaling options for double unders, as usual, so don't skip today if you suck at dubs.

*  Rx'd+ Unbroken Double Unders
**Jacked Version, add a run at the beginning of each round
500-400-300-200-100 minutes

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CrossFit Workout - Wednesday 8/23/16

Romanian Deadlift 6-6-6-6-6-6

Warmup, conditioning WOD and Cool down on the whiteboard.

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CrossFit Workout - Tuesday 8/23/16

50 reps for time of

Halting snatch deadlift + power snatch  75lb-M/55lb-W

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CrossFit Workout - Monday 8/22/16

"Nancy"

5 rounds for time of

400 meter run
15 overhead squat 95/65

Scale down to a weight you are able to perform all reps with full depth and perfect form. That might mean a pvc pipe squatting to a med ball or box.

Warmup:  CrossFit warmup, 10 reps each x 3 rounds
Mobility:  Shoulder rollouts and squat stretch, 1 minute total, each
Cool down:  Coach's Choice

Sneak Peek for the Week
Tuesday:  Snatch deadlifts and power snatches, for about 10 minutes,
Wednesday: Romanian deadlifts, fairly heavy
Thursday:  Recovery WOD, bring your speed rope
Friday:  Make-up Day w/alternate WOD
Saturday:  KB Swing Suckfest

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CrossFit Workout - Saturday 8/20/16

Results

CrossFit Workout - Friday 8/19/16

Friday Accessory work plus a nasty little conditioning wod with a barbell and a box.

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CrossFit Workout - Thursday 8/18/16

Squat clean 5-3-1-1-1-1 find your 1 rep max
or
Front squat 5-5-5-5-5 find your 5 rep max

If you are proficient with squat cleans and have not tested your 1 rep max in a while, today is the day. Otherwise, work on your front squats today and establish a new 5 rep max.  Work as many sets as possible from the floor, move to a rack if the power clean begins to limit your progression.

With either lift that you choose, do not increase weight if you are not maintaining perfect form and reaching full depth on all of your reps.

Warmup:  300 meter row, 10 KB swing, 10 SDHP, 5 KB goblet squat x 3 rounds
Mobility: 10 slow, strict inchworms with 10 second hold at full pike, rocking into wrist stretch
mix in during and after warmup rounds
Cool Down:  Coach's Choice

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CrossFit Workout - Wednesday 8/17/16

Strength: Weighted pullup 5-5-5-5-5 or scaled pullup strength work

Recovery Conditioning WOD:  On the board

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CrossFit Workout - Tuesday 8/16/16

Squat Clean drills/practice followed by an 8 minute, heavy squat clean EMOM

After a short warmup you'll perform squat clean drills together as a group on the WOD floor and build into a squat clean conditioning workout.  Arrive on the hour or half hour and be ready to start with your group.  If you arrive early or late, you can take some extra time on mobility until the next group start.

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CrossFit Workout - Monday 8/15/16

Helen +

4 rounds for time of

400 meter run or 500 meter row
21 KB swing 55/36
12 pullup

You can run all, row all, or mix and match any way you choose.

Warmup, mobility and cool down is Coach's Choice and will be on the whiteboard.

Sneak Peak for the week:
Tuesday - squat cleans, 135/95, similar to last Tuesday
Wednesday - pull strength plus a barbell & bodyweight met con
Thursday - Front squats, heavy plus extra grip work
Friday - Accessory and skill work plus a short burpee box jump conditioning piece

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CrossFit Workout - Saturday 8/13/16

5 rounds for time of

5 DB snatch (5R then 5L)
10  crossover pushup (on DB)
10 DB goblet backward lunge (10R+10L) alternating
50 backward single unders or 200M skip, alternating rounds

You choose DB weight, go as heavy as form allows.


Warmup:  1000M row, 30 squat + lunge L + lunge R, 30 burpees, partition any way
Mobility: 10 slow, strict inchworms with 2 piked pushups at the top of each
Cool Down: Coach's Choice

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CrossFit Workout - Friday 8/12/16

AMRAP in 3 minutes of

9 clapping pushup
6 power clean 135/95
3 front squat 135/95
1 push press or jerk 135/95

Rest for 2 minutes, record total reps

Repeat two more times, starting each round with the clapping pushups. Scale to Grace weight or slightly less.  Fast and furious, while maintaing good form on all reps.

Warmup: On board, including light bar warmups on clean, front squat and
Mobility: 1 minute each of samson stretch, wrist stretch & squat stretch
Cool Down:  Choice, on board.

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CrossFit Workout - Thursday 8/11/16

Strength: KB shoulder press 10-10-10-10

Conditioning: Amrap + 1 round in 12 minutes of
15 kb swing 55/36
12 calories on rower
9 chest to bar pullup

Warmup:  CF Cleveland AB Routine, 10 reps each x 4 rounds
Mobility: Slam Ball scap & lat roll, 3-5 minutes
Cool Down:  Coach's Choice

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CrossFit Workout - Wednesday 8/10/16

Snatch Grip Deadlift, 5-5-3-3-1-1-1
then
Sumo Deadlift, 5-5-3-3-1

Warmup:  CrossFit Warmup, 10 reps x 3 rounds
Cool Down:  On Whiteboard

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