Wednesday, November 30, 2016

Thursday

Travis flies over the box!


10 minute AMRAP
30 second handstand hold
12 dumbbell snatches
30 double unders

20 Turkish getups for quality
Persevere ---  These are challenging but oh so good for your shoulders and abs.

Tuesday, November 29, 2016

Wednesday


John and Derek start the day off right.  It feels good to get back on track after a long holiday of turkey and treats!

4 rounds
20 Russian kettlebell swings
12 Goblet lunges
5/8 strict pull-ups

Alternate every two minutes for 20 minutes
10 back squats, working up
8 burpee box overs

Monday, November 28, 2016

Tuesday

Load up those weights!


Overhead squat
  5,5,5,5,5
Work up to a heavy set, a bit heavier than last week. Just do it!

Deadlift
  5,5,5,5,5
Work up to 5 to 10 pounds more than last week


Tabata
3 rounds, alternate between excercises
Push-ups
Sit-ups
Air squats

Sunday, November 27, 2016

Monday



I hope everybody had a good Thanksgiving!  Let's take another opportunity to be thankful for our health -- and use it to stay strong and fit!

We will continue with this pattern for a little while longer, then take some time to test some 1 rep maxes and some benchmarks before Christmas.


Front squat
5 sets of 5 reps
Add weight to last week
Take your time in between sets to rest.


In ten minutes
Row as many meters as possible
-- on the second, fourth, sixth, and eighth minute get off and do 5 dumbbells thrusters (40/25#)






Tuesday, November 22, 2016

Wednesday

Concentration!  Absolutely vital for the development of the overhead squat - and many of you are seeing the benefits.


Wednesday - normal schedule
Thursday - one class at 9 am - special holiday WOD for friends and family
Friday - two classes only, 9 am and then 6 pm - something special
Saturday - normal 9 am


Bench press
Warm up with 5s, then
5 sets of 5 reps at 5 to 10 pounds more than last week

Conditioning
21-15-9
Russian kettlebell swing - heavy
DB push press (50-40#/30-20#)
+ Every round do: Bear crawl there and back and five strict pull-ups



Monday, November 21, 2016

Tuesday



Overhead squat
  5,5,5,5,5
Work up to a heavy set, a bit heavier than last week. Just do it!

Deadlift
  5,5,5,5,5
Work up to 10 to 20 pounds more than last week

Another Tabata! This time your score is just the number from the lowest interval. So keep it up!
Burpees x8

Sunday, November 20, 2016

Monday



This week the schedule is different for Thanksgiving -- normal schedule Monday, Tuesday, and Wednesday with the heavy barbell lifts (Bench on Wednesday) then a special coach Alyssa friends and family class on Thursday (Thanksgiving) at 9 am and a coach's choice WOD on Friday at 9am and 6 pm.

Front squat
5 sets of 5 reps
Add weight to last week
Take your time in between sets to rest.

AMRAP 4, rest 1, AMRAP 3
A. 10 hollow rocks
     5-10 push-ups depending on capacity

B. 10 v-ups
     12 Russian twists





Thursday, November 17, 2016

Friday



Bench press
Warm up with 5s, then
5 sets of 5 reps at 5 to 10 pounds more than last week

5 rounds or until cut-off
KB front rack carry there and back
15 wall balls
15 supine ring rows


Wednesday, November 16, 2016

Thursday



Your work on the overhead squat is showing dividends in the snatch!  Nice job with a difficult WOD on Wednesday.

Skill work

4 rounds, 1 minute each station, no score
Free choice
DB good mornings
DB step-ups AHAP
KB snatch or swing
V ups

Tuesday, November 15, 2016

Wednesday

Strong women moving some weights around!  It feels good to do something uncomplicated and badass.

Snatch skill work
EMOM 10
2 snatch

AMRAP 15
7 snatch
7 muscle ups or 7 pull-ups and 7 dips
28 DUs or 14 misses




Monday, November 14, 2016

Tuesday




Overhead squat
  5,5,5,5,5
Work up to a heavy set, a bit heavier than last week. Just do it!

Deadlift
  5,5,5,5,5
Work up to 10 to 20 pounds more than last week


Short MetCon TBA

Sunday, November 13, 2016

Monday

CrossFitters too come in all shapes and sizes and colors, but everybody works hard and sweats together.  Please support your fellow athletes and make sure our atmosphere stays friendly and welcoming.


Front squat
5 sets of 5 reps
Add weight to last week
Take your time in between sets to rest.

AMRAP 10
5-7 strict pull-ups depending on capacity
400 meter row
10 each side tire strikes

Thursday, November 10, 2016

Friday



Bench press
Warm up with 5s, then
5 sets of 5 reps at 5 to 10 pounds more than last week

Superset with
5x5 Pendley rows from the ground

Conditioning
50-40-30       Hollow rocks
25/20-20/15-15/10    Pushups
15-15-15       Back squats (135/85+ pounds)

Wednesday, November 9, 2016

Thursday


Skill Work

5 sets of 5 each side barbell step-ups, work up

Four rounds
1 minute kettlebell snatch (swing if needed)
30 seconds rest
1 minute toes to bar/knees to elbows
30 seconds rest
1 minute ninja roll to jump
30 sec



Tuesday, November 8, 2016

Wednesday

Combat Mode, y'all

EMOM 10
2 Hang power clean + clean
Work up

WOD - AMRAP 15
2 cleans or power cleans (use heaviest weight from complex)
8 burpee pull-ups
250/200 meter row





Monday, November 7, 2016

Tuesday



Happy Election Day!  Go do your patriotic duty or do 50 burpees!  You can go register to vote on this last day in person, just Google it.

Work up to a heavy Turkish Getup

Overhead squat
  5,5,5,5,5
Work up to a heavy set, a bit heavier than last week. Just do it!

Deadlift
  5,5,5,5,5
Work up to 10 to 20 pounds more than last week

Tabata Slam Ball

Sunday, November 6, 2016

Monday


It was a good challenge running backwards this weekend!  Try it yourself.

Front squat
5 sets of 5 reps
Add weight to last week
Take your time in between sets to rest.

5 rounds or until cutoff
10 dumbbell floor press AHAP
20 Russian kettlebell swings
There and back single arm farmer's carry AHAP
Other arm


Thursday, November 3, 2016

Friday



Bench press
Warm up with 5s, then
5 sets of 5 reps at 5 to 10 pounds more than last week

Superset with
5x5 Pendley rows from the ground


WOD - 4 rounds
10 hang power cleans (75/45 pounds)
10 push press
20 hollow rocks
4 shuttle runs there and back




Wednesday, November 2, 2016

Thursday

More teamwork!

6 rounds
500 meter row
10 each side barbell lunge (overhead for an extra challenge)
25 sit-ups
25 supermans

Tuesday, November 1, 2016

Wednesday



15-12-9-6-3
Back Squat 135/85+
Russian twists (count one side)
Bear crawl there and back