Monday, December 30, 2013

Tuesday- let's fill up the gym

Blake and Trent

There is only one class tomorrow because of New Year's Eve.  So if you can make it at 9:30 will squeeze you in - and the WOD may change if needed.

Power clean 5×3 @ 80% or heavy – ish

OTM 15 minutes
Snatch or clean 2 reps @90%
Box jump 3 reps @90%

Sunday, December 29, 2013

Monday





Back Squat 5×3 (1 to 5 pounds to last week)

Amrap 12 minutes
8 toes to bar
8 box jumps
12 kettlebell swings
1 bear crawl

Friday, December 27, 2013

Saturday



Fun times at nine am.  Two 8 minute partner WODs.

Come visit for a beginner WOD at 10:15 am.  All people welcome; couch potatoes or armchair athletes.

Thursday, December 26, 2013

Friday

 Wow, Google+ awesomizer, you've really outdone yourself this time.

Bench press 3x5 
3 sets of 5, add some weight

Grace
30 clean and "jerks"*
* shoulder to overhead

Extra credit: 2000 meter row

Wednesday, December 25, 2013

Thursday




Please note the evening class is at 5:30 only- Friday 6:30 pm only.

1rm clean and split jerk 
share bar as needed

8 minutes Tabata fun
Each exercise for 20 sec, rest 10 sec, then onto next without dropping the bar, four rounds
Barbell Reverse lunges
Hang cleans
Thruster
Barbell row

Monday, December 23, 2013

Christmas!



The gym is closed until Thursday so coaches can spend some time with family.  This is a good chance for you to have a good time and do fun things you don't normally do.

We will be doing some testing after the New Year - rest while you can!

Sunday, December 22, 2013

Monday


Buy this tshirt here.

We are going to be doing some testing after the new year.  Be ready!

Back Squat 5×3 (+1 to 5 pounds to last week)

3 x 1 minute on 1 minute off
-Max Rep Shoulder to Overhead (95/65)
-Calorie Row
-Push Ups
-V-Up

Friday, December 20, 2013

Saturday



Come on in at nine am for a fun holiday workout. Get some WOD on so you are ready to eat yummy Solstice, Pancha Ganapati, Yule, Kwanzaa, Festivus, etc, and/or Christmas feasts.  It certainly is a busy holiday!

(We will have some classes on Monday, too.  But none on Tuesday or Wednesday.)

Thursday, December 19, 2013

Friday



Bench press 4×4

10 rounds
5 thrusters(115/75)
7 bar over burpees
5 chin ups

Thursday

Showing community spirit at 9:30 am!

Front Squat 6×3 @ 5rm from 11/21

5 rounds
:40 Max Reps-Single Arm Db/Kb Snatch (Right Arm)
:20 Rest
:40 Max Reps -Single Arm Db/Kb Snatch (Left Arm)
:20 Rest
:40 Max Rep – T-2-B
:20 Rest

500m Row- Max Effort for Time
Let's see some of that community - your fellow athletes are going to need your encouragement on this.

Tuesday, December 17, 2013

Wednesday


EMOTM 12 minutes
1 snatch high pull (use weight that is challenging but can be done consistently)
2 hang power snatch
5 rounds
10 HSPU
15 Lateral Step Russian KBS
20 Hollow Rocks

Holiday schedules



Please note we have a limited schedule over the holidays.  So many people are leaving town...  Please check the schedule and reserve class; if class is full get on the waiting list and we can squeeze you in.

We need your energy - come in and encourage your teammates to get a good WOD on!

Monday, December 16, 2013

Tuesday



Xan
Deadlift time again!

Deadlift 5rm (+1 to 5 pounds to last week)
800m row
Then..
10.9.8.7….1
Ball slam
Box jump
Then 800m row

Sunday, December 15, 2013

Monday


Please be careful with the rowers, guys.  The computers can be damaged by raising the rower up and banging the monitor on plates or the door or whatever.  The monitor is the most delicate and also most expensive part of the rower.  One of the rowers met an untimely demise.  Check out this sad, sad photo.



Back squat 5×3 (add 1-5 pounds to last week)
*work on speed out of the hole

Amrap 12 minutes
7 wall balls
5 chin ups
7 true push ups
250 m row

Thursday, December 12, 2013

Friday




Bench 4x4

5 rounds
10 shoulder to overhead (95/65)
10 dips
10 evil wheels
Bear crawl there and back

Thursday

Something fun!  No cherry picking today.

Tuesday, December 10, 2013

Wednesday

Happy Birthday Maya!  And a PR dead lift for you!

Press 3rm


5 Rounds
7 Push Press/ Push Jerks (*80% of Press)
14 Burpee to step up
21 KBS

Monday, December 9, 2013

Tuesday

Remember, if you are having a hella stressed out December, you control the intensity of your Crossfit workout.  You can decide to scale reps, you can scale rounds, you can scale weight, you can "forget" to count rounds if you need to.  You have have been working pretty hard for months now so have a little fun this month.  You can give yourself permission to goof off a bit.  Keep working out and keep being sensible about your food most of the time -- you will be fine.  And ready to rock in January!


3rm Deadlift (drop and reset between each rep)

12 min amrap
4 hang power cleans
8 V ups/ Toes to bar (alt every other round )
12 lateral bar over hops

Sunday, December 8, 2013

Monday



Back Squat 3×5 (add 1-5 pounds to last week)

7 rounds
10 Overhead weighted lunge (#45-55/#25-35)
5 weighted chin ups
10 Push ups

Friday, December 6, 2013

Friday



Bench Press 4×4 (+1 to 5 pounds to last week)

First
5 rounds
10 Push Press (95+, 65+)
10 Front Rack Lunge*
*same weight as PP, 5 each leg
then
50 Single arm dumbbell Power Snatch (50/30)*
*Switch as needed

Time is complete once you have finished both

Thursday, December 5, 2013

Thursday



Front Squat 5rm

Amrap 6 minutes.. Rest 2 minutes… then Amrap 6 minutes
8 V-Ups
8 Chin-Ups
8 Single arm dumbbell thrusters (4 Each Side)

Tuesday, December 3, 2013

Wednesday



Warm Up: Agility Ladder, or quick feet

Row 6×200 (90%)

Pair up on the rowers if needed.

5 rounds of each
:40work :20rest
Burpees
Ball slam
Russian Twists (1 rep = both sides)
*Score is total
*use FGB timer

Monday, December 2, 2013

Tuesday



Power clean 5×3
(Around 75-85% of 1rm)

7 rounds
7 toes to bar
7 HSPU
7 box jump with step down

Monday

Burpees!

Back squat 3×5 add 2 to 5 pounds to last week

3 Rounds
3 min AMRAP
-10 kettlebell swings
-10 goblet squat
1 minute rest is completed as plank hold