Workout Of Day “WOD”

26 April 2017

Thu. #618

26 April 2017, Comments:  Comments

#618
Performance
For Time | 30:00 Cap
500m Run
50 Pull ups
500m Run
40 Wall Ball 20/14
500m Run
30 Front Squats 155/105
500m Run

Fitness
400m Run
40 Jumping Pull ups
400m Run
40 Wall Ball
400m Run
40 Goblet Squat
400m Run

Accessory Work
C1. Suitcase Deadlift 3 x 10 per side -use one KB.DB
C2. Chin Ups 3 x 12

Olympic Lifting | 7:30
A.Skill transfer exercises -warm up /w Coach

A1. Box jumps x 15 total as high as possible.

B. Tempo snatches….10 seconds!
4 x 2 – Build Up.

C. Tempo cleans+jerk …..10 seconds!.
4 x 1 clean + 1 Jerk- Build Up

D. Front squats: 3-2-2-1-1-1-


25 April 2017

Wed. Power Snatch | #617

25 April 2017, Comments:  Comments

4 Sets
2 Power Snatch + 3 OHS (60%, 65%, 70%, 75%)

or,

4 Sets
1 Snatch Pull + 1 Snatch High Pull+1 Power Snatch

*This option is for our newer members, goal is learn how to finish the leg drive and understand the transition between second and third pull

#617
Performance
3 Rounds For Time:
10 Deadlifts 225/155
10 Burpee Box Jump Overs 24/20
10 Handstand Push Ups

Fitness
3 Rounds For Time
10 Deadlifts 155/105
10 Burpee Box Jump
10 Tri Pod Push Ups

Accessory Work
C1. Shoulder reverse Fly`s 3 x 12
C2. Single arm triceps extensions 3 x 10 /per arm


24 April 2017

Tue. #616

24 April 2017, Comments:  Comments

#616
Performance

6:00 AMRAP
5 KB Snatch 53/35
5 Burpees
5 Bar Muscle Ups
Rest 3:00

6:00 AMRAP
6 Single Arm Thrusters 53/35 /per arm
6 Burpee
6 Chest 2 Bar Pull Ups

Rest 3:00

6:00 AMRAP
7 Single Arm Push Press 53/35
7 Burpee
7 Pull ups

Fitness
6:00 AMRAP
10 KB USA Swings
5 Burpees
10 Close Grip Ring Rows

Rest 3:00

6:00 AMRAP
6 Single Arm Thrusters
6 Burpee
10 Jumping C2B

Rest 3:00

6:00 AMRAP
7 Single Arm Push Press
7 Burpee
10 Jumping Pull Ups

Accessory Work
B1. 80 Sit ups
B2. Biceps curl 3 x 12


23 April 2017

Mon. 1 RM Cleam | #606

23 April 2017, Comments:  Comments

 

Performance
Find 1 RM Clean/ 20:00

Fitness
Clean 5 x 3

#606
Performance
3 Rounds | For Time
20 Back Squats 135/95
20 Toes 2 Bar

Fitness
3 Rounds | For Time
15 Back Squat 95/65
20 Sit ups

Accessoy Work
C1. 70 Push Ups


22 April 2017

FUNDAY | SUNDAY

22 April 2017, Comments:  Comments
Olympic Lifting 9:00 AM – 10:30 AM
Rowing 10:30 
Core 360 11:30 AM

Rowing 10:30 AM
A 60 minute rowing class to review your technique and get a great full body work out. The beginning of class will review the basics of rowing and helpful tips for improving. Class will alternate between rowing and full body movements. Participants will move from rowing to full body movements off the rower.

360° Core Conditioning 11:30 AM
360° Core Conditioning is a HIGH-INTENSITY strength and conditioning class that will keep you moving for an hour & get your core working in overdrive!!!!

WHAT
360° Core Conditioning is our energizing, high intensity, full-body workout, Core Focused, based on proven weight-loss techniques, that makes you fit and stronger. Perfect for any level of fitness with careful guidance from our coaches.

HOW
Coaches and athletes welcome new students into small, inviting classes. Each workout is varied and different. You will get lean and fitter by doing squats, battle ropes, tire flips, sludge hammers, bag strikes & kicks, jumping rope, bear crawls, burpees, sit-ups and more!  The only thing we require is the desire for fun and fitness.

Olympic Lifting 9:00 AM


1. Snatch Pulls
4 x 5 @90-100% 1RM snatch

2. Snatch Balance
4 x 3 – start with light weight, build up

3. Tall Cleans
4 x 4 – start with empty bar, build up

4. Clean Complex
6 x 1 complex
1 Power Clean
1 Hang Clean (squat)
1 Split Jerk
start with 65% of 1RM split jerk, build


21 April 2017

Sat. B-Day WOD | Lisa & Ben

21 April 2017, Comments:  Comments

Saturday Schedule
Partner WOD 8:00 AM
Yogility  9:00 AM (Starting 3.11)
Free Intro CrossFit 9:00 AM

Partner WOD  10:00 AM
Open Gym  11:00 – 2:30 PM

Sunday Schedule
 Olympic Lifting 9:00 AM -10:30 AM
Rowing Class  10:30 – 11:30 AM
 Core 360 11:30 AM – 12:30 PM

Workout Of Day (WOD)

 

Partner WOD Saturday 
Happy Birthday Lisa and Ben


Teams of 2 – For time (split reps any way you want – but not the run)

400m run (together)
“Lisa”
4 Rounds
17 Deadlifts (185/125)
19 Abmat sit-ups
75 Double Unders (3:1 sgls = 225 single unders)
Cash out – 42 KBS each (USSR 53/35)

4 min rest

“Ben”
4 Rounds
20 Wallballs
19 Snatches (75/55)
86 Air Squats
Cash out – 31 squat cleans each (135/95)

400m run (together)


20 April 2017

Fri. Lunges | #614

20 April 2017, Comments:  Comments

4 Sets
Forward Lunges (Back Rack ) x 6 (L)(R)

*Perform 10-15 Supine Leg raises b/t sets

#614
Performance
3 Rounds | For Time
500 Meter Run
30 Burpee
30 Kettlebell Swings (USSR) Swing 70/53
30 Air Squats

Fitness
3 Rounds | For Time
400 Meter Run
25 Burpee
25 Kettlebell Swings -choose weight
25 Air Squats

Accessory Work
C1. False Grip Chest to Ring Pull Up 3 x 6 or Close Grip Ring Rows 3 x 8
C2. Seated Shoulder press 3 x 8

 


19 April 2017

Thu. Partner WOD

19 April 2017, Comments:  Comments

 

Gymnastics Core | 8:00 
Hollow Rock x 10
Arch Rock x 10
Bar Kip Swings x 10

Scale with holds

Rest 2:00

Every 90 seconds | 12:00 
Odd# Strict Pull-up x 6
Even#Ring Dip x 6

2:00 Rest

Partner Workout 20:00 AMRAP
20 Wall Ball 20/14
20 Push Ups
20 Pull Ups

Reps split evenly between partners
Only 1 partner works at a time

Accessory Work
C1. Shoulder Fly`s 3 x 12
C2. Biceps Curls 3 x 12

Olympic Lifting | 7:30 PM
A.4 sets
1 Power Clean + 1 Hang Clean + 2 Front squats

B. Snatch x 3 @60, 65, 70, 75%

C. Snatch pull 4 x5 @95%- 100%

 

 


18 April 2017

Wed. Deadlift | #613

18 April 2017, Comments:  Comments

Warm Up: Hams mobility, Core activation & Single leg DL Progression review

Deadlift | Every 2:30
60% x 8
70% x 8
75% x 8
80% x 8

*Perform :30-:45 sec Hard Plank b/t sets

#613
Performance
EMOM | 15:00
Minute 1: 12 Weighted Step Ups 53/35
Minute 2: 12 Toes to Bar
Minute 3: 15/12 Cal/row

Fitness
EMOM | 15:00
Minute 1: 12 Weighted Step Ups 35/26
Minute 2: 15 Sit ups
Minute 3: 12/10 Cal/row

Accessory Work
C1. Double Front rack Carry 3 x 2 lengths
C2. Chin Ups 3 x 12


17 April 2017

Squat | #613

17 April 2017, Comments:  Comments

 

Performance
Back Squat (Bodyweight) x  12-10-8-6-4-2
Pull Ups x  12-10-8-6-4-2

Fitness
Back Squat ( 50 – 70% Bodyweight) x  12-10-8-6-4-2
Banded Pull ups x 5

Rest 5:00 then,

#613
Performance
3 Cycles | 3:00 AMRAP – 2:00 Reat
5 Squat Clean Thusters 115 / 75
25 double unders

Fitness
3 Cycles | 3:00 On – 2:00 Rest
5 Hang Power Cleans
5 Front Squats
25 Plate Hops

Accessory Work
C1. Single Arm DB Row 3 x 12
C2. V-ups 3 x 10-15

 


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