CrossFit Workout - Tuesday 8/9/16

Power Snatch, practice/drills plus a 6-8 minute heavy snatch conditioning wod

Please arrive on the hour or half hour to begin your warmups. You will begin your practice/drills session on the main WOD floor then roll into the conditioning WOD, all as one group.  You will not be permitted to join in midway through.  There will be additional mobility work written on the board that you may complete while waiting for the next group.

Sneak Peek for the rest of the week:
Wednesday:  snatch deadlift 1RM plus traditional deadlift 3x5
Thursday: Overhead strength + rowing, pullup & KB conditioning WOD
Friday:  Friday Surprise

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CrossFit Workout - Monday 8/8/16

Climb the ladder as high as you can in 15 minutes, of

1-2-3-4-5-6-7... deadlift 1xBW
2-4-6-8-10-12-14... burpee over bar
3-6-9-12-15-18-21... wall ball shot 20/14

Deadlift weight is 1x bodyweight or 50% of your 1 rep max, which ever is LOWER. It's your option to finish the round you are in when the clock strikes 15:00.  If you chose to, record your time along with your total # of completed rounds.

Warmup: 1000 meter row & 500 meter run, partitioned any way,  plus Coach's Choice of movements & mobility

Cool down:  Max double unders in 4 minutes

Congrats to everyone finishing 100 Days of Suck today!

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CrossFit Workout - Saturday 8/6/16

31 Heroes WOD

CrossFit Workout - Friday 8/5/16

Task List WOD, core development

Some old and some new, all weighted movements to strengthen your abdominals, spinal erectors, hip flexors, glutes and hamstrings, not for time.

* There is NO Friday Open Gym this week(today) at 5:00pm

** We will be doing the 31 Heroes WOD Saturday in concert with hundreds if not thousands of other CF boxes around the world.  It's a partner workout and it involves rope climbs.  It will be grueling, but worth it.  We'll have plenty of scaling options so don't freak out when you Google the workout and read the details.  Be Here!

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CrossFit Workout - Thursday 8/4/16

PStrength:  1-arm KB shoulder press 5-5-5-5-5 find your 5 rep max, per arm

Conditioning/Recovery WOD

With the clock continuously running, perform max reps of double unders for 2 minutes then row for 2 minutes, for 20 minutes.  That's 5 total rounds of each.  Record total number of double unders plus the distance, in meters, of the final 2 minute row. Minimize transition times to maximize reps & meters. Focus is on double unders, so it is okay to clear the rower a few second early to get ready with your rope.

Warmup:  CF Cleveland AB routine, 15 reps each x 3 rounds

Cool Down:  Coach's Choice.

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CrossFit Workout - Wednesday 8/3/16

Back Squat 5-5-5-5-5

Increasing weight each round, beginning the first work set at approx. 60% of your 1 rep max. Target your 5th round to be 5-10 lbs. heavier than your 5-5-5-5-5 workout (6/23/16), If you do not know your max or previous weights, continue increasing as long as you maintain your form and depth, under the direction of the coach.

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CrossFit Workout - Tuesday 8/2/16

AMRAP in 15 minutes of

3 muscle-ups

10 strict pushups

200m sprint

There will be modifications if you can not perform muscle-ups and/or strict pushups. Be there!