Thursday 10/1/15

Skill work:

10:00 Handstand work

HS walks, headstands, hspu, wall walks

3 rounds of 3min AMRAP

(REST :90 between sets)

6- power cleans 135m/95w

4- front squats

2- push press

Wednesday 9/30/15

Strength:

5x3 position power clean

high hang, knee, floor

* increasing weight each set

Conditioning:

5 Rounds for Time:

200m run with med ball

12 russian twists

12 wall ball

12 push up on ball

Tuesday 9/29/15

Every 2:00 for 10 minutes:
Press- 3 reps

For Time:
10 Power snatch 115m/75w
20 burpee
30 step ups 24m/20w
40 kb swings 53m/35w
30 step ups
20 burpee
10 Power snatch

Monday 9/28/15

-Crossfit warm up

Strength:

Back Squat

1-1-1-1-1

*Work to a heavy single

Conditioning:

500m row time trial

Saturday 9/26/15

Teams of 2:
"Kelly"
5 rounds for time
400m run
30 box jumps
30 wall ball

**Partners split work

Friday 9/25

"AirForce"

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

Thursday 9/24/15

Skill work:
Pistols

Strength:
A.Push Press
 5-5-5-5-5
B. strict pull up
 5-5-5-5-5

rest as needed between sets

Conditioning:
Every 4 minutes for 5 sets:
400m run

Wednesday 9/23/15

Snatch Complex:
6 sets
hang power snatch + ohs +snatch

3 Rounds for time:
500m row
20 push up
10 snatch 75m/55w

Tuesday 9/22/15

Skill:
OTM 10:00
even 5-10 strict handstand push up
odd 5-10 toe to bar
* scale seated dumbbell press for hspu
* knees to elbow,knees up, or straight leg sit up for ttb

5 Rounds for time:
5DL 155m/105w
5 hang power clean
40 double under
*scale 2:1 single jumps for double under

Monday 9/21/15

Strength:
FrontSquat
1-1-1-1-1
*find heavy single/1RM

Conditioning:
OTM 10:00
10 burpees

Saturday 9/19/15
Teams of 2:
AMRAP 26:00

Partner A runs 400m
Partner B does as many reps as possible power clean
Switch and repeat ( Each person only runs once and power cleans once)

Then:
Partner A runs 400m
Partner B AMRAP kettlebell swings until partner A returns
Switch and repeat
Again, each person only runs once and does kb swings once.

Then:
Partner A runs 400 m
Partner B Amrap front squats
Switch and repeat

Then:
Partner A runs 400m
Partner B amrap burpee 
Switch and repeat

**If above is completed in less than 26 minutes, start over and continue until 26 minute cap.

Friday 9/18/15

"Jackie"
1000m row
50 thrusters 45#
30 pull-ups

Thursday 9/17/15

Warm up:
Shoulder Mobility

Skill work: 10:00
kipping pull up 

Every 6:00 for 3 sets
200m run
7 power clean and jerk 135m/95w
14 burpee box jump

Wednesday 9/16/15

Warm up:
200 m ru
10 Russian Kb swings
10 kb thrusters

Strength;
RDL
3x8

Conditioning:
AMRAP 10:00
10 Power Snatch
15 Calories row

Tuesday 9/15/15

EMOM 10:00
Even: 3 touch and go power cleans
Odd: 30 double under
*scale 60 single jumps 

Conditioning:
12-9-6
hang power clean 135m/95w
hspu

Monday 9/14/15

Warm Up:
3 rounds:
100 m run
10 ring rows
10 monster walk steps
10 air squats 

Strength:
Back Squat:
2-2-2

Conditioning:
Tabata
:20 seconds on :10 seconds off for 8 rounds

wall ball
push- up
sits up
*Count reps for each movement.

Happy Monday!

Workout of the Day

Saturday 

9/12/15

Teams of 4:

3 rounds
15 calorie row
15 burpee
15 s2oh
15overhead plate lunges

When all 3 rounds are complete,each member runs a 400 m run. 

-Each member starts at a different station 

-You will rotate when each member has completed their station.

Workout of the Day

Friday 

9/11 Tribute WOD

For Time:
2001m Row 
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row  

The workout symbolizes the events that unfolded on September 11, 2001, in its design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

Join us tomorrow to WOD, to sweat, and to pay a small tribute to those who were lost. Never forget – 9/11.

Workout of the Day

Thursday

9/10/15

Strength:

Deadlift

10-5-3-5-10

Metcon:

AMRAP 10:00

6 power clean 155m/105w

12 box jump 24m/20w

Workout of the Day

Wednesday
9/9/15

Warm Up:

:30 wall facing hs hold

:30 plank

:30 hollow hold

Strength:

Push Jerk

6x3

-same weight across sets

Metcon:

5 Rounds

:30 kb swing 70m/53w

:30 rest

:30 pistol

:30 rest

:30 double under

:30 rest

Workout of the Day

Hope everyone enjoyed a fun holiday weekend!

**Reminder**
Our 1st On Ramp class begins today at 7pm! This is a class for anyone new to CrossFit. We will be breaking down every movement that you would see in in a regular CrossFit class. The On Ramp class will be on Tuesday and Thursday evenings at 7pm, and on Saturdays at 8:30am for 4 weeks.

Tuesday
9/8/15

Strength:

Front Squat

3x2

Metcon:

AMRAP in 15:00

3-6-9-12 etc.. 

* adding 3 reps each round

pullup

front squat 135m/95w

burpee 

Example-

3 pullups

3 front squats

3 burpees

6 pullups

6 front squats

6 burpees

9 pullups....

Workout of the Day

Saturday
9/5/15

"Loredo"
6 rounds for time

24 squats
24 push-ups
24 lunges
400m run 

We will be doing a group workout with the Velocity class.

Reminder We will be closed Sunday and Monday! Have a great weekend!

Workout of the Day

Friday 
9/4/15

Strength:
Pendlay Rows
3x10

Metcon:
Fran
21-15-9
thrusters 95m/65w
pull ups

Workout of the Day

Thursday
9/3/15

Warm Up:
3 sets NFT
200m run
5 inchworm
10 lunges
15 air squats

Strength:
OTM for 10:00
1 Power Snatch +2 ohs

Conditioning:
On a running clock:

For max calories
3:00 row

once clock reaches 4:00

For max reps
2:00 Ground to overhead 135m/95w

Once clock reaches 8:00

For max calories
3:00 row

Workout of the Day

Wednesday
9/2/15

Strength:
Every 2 min for 10:00 ( 5 sets)
2 press+3 push press+1 jerk

Conditioning:
AMRAP 5:00
5 hang power clean 135m/95w
10 pull ups

rest 5:00

AMRAP 5:00
5 Power Clean 135m/95w
10 kb swings 53m/35w