Thursday, May 25, 2017

Friday



Bench press
5 rounds of
   5 reps at 70%+ of 5 rm (add weight to last week)
   3-5+ strict pull-ups
If you can do 5 strict pull-ups easily then do weighted pull-ups

AMRAP 12
Waiters walk there and back - one DB overhead, heavier at your side
10 each side Kettlebell snatch (one arm swing if needed)
20 supermans
20 sit-ups

Wednesday, May 24, 2017

Thursday

Caption this photo!


2017 Regional Event 4

For time:
One-way handstand walk or there and back bear crawl
10 toes-to-bars
10 double kettlebell deadlifts
One-way handstand walk or there and back bear crawl
12 toes-to-bars
12 double kettlebell deadlifts
One-way handstand walk or there and back bear crawl
14 toes-to-bars
14 double kettlebell deadlifts
One-way handstand walk or there and back bear crawl
16 toes-to-bars
16 double kettlebell deadlifts

Kettlebells should be heavy. You may use heavy dumbbells, or use 2 barbells up to 150/106# each.

Tuesday, May 23, 2017

Wednesday




EMOM 10
Hang squat snatch
Snatch

Work on the skill and get consistent as you work up.
Then:

3 rounds for time of:
Row 250 meters
65-lb. squat snatches, 12 reps
21 push-ups


Monday, May 22, 2017

Tuesday


My apologies, but today's 4:30 is cancelled due to a scheduling conflict.
Coach's choice warm-up

Hang squat clean 3-3-3 reps
Front Squat 3-3-3 repsSplit jerk 3-3-3 reps


Take the front squat and the jerk out of the rack. These are just the sets that should be heavy, make sure to work up properly with several warm-up sets.

Sunday, May 21, 2017

Monday




Back Squat
5 rounds of 5 reps at 70%++ of 5 rm

AMRAP 12
200 meter row
4 strict handstand push-ups
8 chest to bar pull-ups
12 air squats

Thursday, May 18, 2017

Friday

Grab the big ones, you don't even have to take them overhead as Andrew is doing here.


Bench press
5 rounds of
   5 reps at 70%+ of 5 rm (add weight to last week)
   3-5 strict pull-ups
If you can do 5 strict pull-ups easily then do weighted pull-ups.


AMRAP 12
24 Russian twists
12 Russian kettlebell swings 24+/20 kg
12 over the shoulder slam ball or 6 stone OTS over the shoulder

Wednesday, May 17, 2017

Thursday





Every minute for 7 minutes, working up
3 x (Clean and Split Jerk)


Then take 7 minutes to work up to today's
1 Rep Max Clean and Split Jerk


5 rounds NFT
10 supermans with 5 second hold
10 RDL + 10 Bent Over Row (#95/#65)
30 seconds hand-stand hold

Tuesday, May 16, 2017

Wednesday



2017 Regional event #3
There and back overhead dumbbell lunge (single DB) AHAP
100 double unders (scale 30-50 DU's or 100 singles)
50 wall balls
5 Rope climbs (scale 10 half climbs or 10 beginner rope climbs)
50 wall balls
100 double unders
There and back dumbbell overhead walking lunge

Monday, May 15, 2017

Tuesday

Backsquats build toughness and strength in the whole body.


Snatch (split snatch OK)
Sets of 3, work up with at least five sets to today's 3 Rep Max.

Sumo Deadlift
Sets of 5, work up to a heavy set. Aim for heavier than last week.

Sunday, May 14, 2017

Monday




Back Squat
5 rounds of 5 reps at 70%+ of 5 rm


2017 Regional Event 2
21-15-9 reps for time of:
Dumbbell snatches AHAP
Ring dips

Scale these dips as needed, option to do 15-12-9.

Thursday, May 11, 2017

Friday




Bench press
5 rounds of
   5 reps at 70%+ of 5 rm (add weight to last week)
   3-5 strict pull-ups
If you can do 5 strict pull-ups easily then do weighted pull-ups.


5 rounds
15/10 calories bike or row
15 American kettlebell swings
10 box jumps
AHAP dumbell carry there and back

Wednesday, May 10, 2017

Thursday



5 rounds
Power clean
   Sets of 3, work up to today's 3 Rep Max.
10 v-ups
10 hollow rocks

Sumo Deadlift
Sets of 5, work up to a heavy set. Aim for heavier than last week.

Tuesday, May 9, 2017

Wednesday



5 rounds NFT
6 each side Barbell lunge - work up
6 Barbell push-ups +

5 rounds
10 each side dumbell snatches
Rope climb
20-30 second tuck or pike support on parallel bars


Monday, May 8, 2017

Tuesday



For time:
150 single-unders
20  Chest to bar pull-ups**
10  squat cleans, 115/75 lb.
150 single-unders
15  Chest to bar pull-ups
15  squat cleans, 115/75 lb.
150 single-unders
10  Chest to bar pull-ups
20  squat cleans, 115/75 lb.
150 single-unders

Rx+ Bar muscle ups.  OK to preform 1/2 the reps if needed.

Extra credit:
Deadlift - work up to a heavy 5

Sunday, May 7, 2017

Monday



Back Squat
5 rounds of 5 reps at 70%+ of 5 rm
3-5 dips
Continue going up in weight to the squat. Move to ring dips of you can.  If 5 ring dips are fine, start adding weight.


AMRAP 12
200 meters row
Handstand walk one way or bear crawl there and back
Handstand hold 30 seconds

Thursday, May 4, 2017

Friday


9:30 am class will be at 9:15 today.

Bench press
5 rounds of
   5 reps at 70%+ of 5 rm (add weight to last week)
   3-5 strict pull-ups
If you can do 5 strict pull-ups easily then do weighted pull-ups.


EMOM 15
Alternate -
       Max reps Push-ups
       12 Renagade rows (no push-up)
       10-12 Lateral box jump-overs (make sure you can clear the box easily on both sides the first time)

Wednesday, May 3, 2017

It's important to be properly prepared.


EMOM 10
Hang Power Snatch x 2
Work up

Max reps in 2 minutes each
Wall Balls
rest
Burpees
Rest
Toes to bar
Rest
Max reps in 1 minute each
Wall Balls
rest
Burpees
Rest
Toes to bar
Rest

Tuesday, May 2, 2017

Wednesday



21-15-9
Thrusters (#95/#65)
Russian Swings (24kg/16kg) + 28kg/20kg
200m Row

5 rounds NFT
12 Barbell lunges (work up each round)
20 hollow rocks

10 sit-ups or 5-10 GHD sit-ups

Monday, May 1, 2017

Tuesday



Squat clean and split jerk
Sets of 3, work up with at least five sets to today's 3 Rep Max.

Sumo Deadlift
Sets of 5, work up to a heavy set. Aim for heavier than last week.

Monday



Back Squat
5 rounds of 5 reps at 70% of 5 rm
3-5 dips
This should be a bit less easy - you should be able to get all 25 without much trouble - next week we continue going up.


AMRAP 12
3 handstand push-ups
9 pull-ups
15 tire strikes


Thursday, April 27, 2017

Friday



Bench press
5 rounds of
   5 reps at 70%+ of 5 rm (add weight to last week)
   3-5 strict pull-ups
If you can do 5 strict pull-ups easily then do weighted pull-ups.

21-15-9
Calories rower or assault bike (15-12-9 women)
Shoulder to overhead 95/65 pounds
Burpees over the bar or rower





Wednesday, April 26, 2017

Thursday



Skills and mobility

6 rounds for time
6 each side barbell lunges - this time pick a weight and stick with it
6 barbell push-ups
30 mountain climbers
10 DU attempts or one set for max reps

Score time and DUs.


Take ten minutes to mash the quads and hamstrings with the foam roller.

Tuesday, April 25, 2017

Wednesday



5 rounds 40 seconds work, 20 seconds rest
Banded hip extensions (good mornings)
Over the shoulder slam balls
Abmat sit-ups
Hollow rocks
Dumbell thrusters

Then
100 Russian kettlebell swings with no breaks (15 kg/12 kg)


Monday, April 24, 2017

Tuesday



Snatch (split snatch OK)
Sets of 3, work up with at least five sets to today's 3 Rep Max.

Sumo Deadlift
Sets of 5, work up to a heavy set. Aim for heavier than last week.

Sunday, April 23, 2017

Monday



Back Squat
5 rounds of 5 reps at 70% of 5 rm
3-5 dips
This should be easy - you should be able to get all 25 without any trouble - next week we start going up.


10 minute AMRAP
5  ring push-ups
10 pistols (5 each side, to a box or a band if needed, keep weight on the heels)
15 ball slams

Thursday, April 20, 2017

Friday



Bench press
5 rounds of 5 reps at 70% of 5 rm
3-5 strict pull-ups
This should be easy - you should be able to get all 25 without any trouble - next week we start going up.

3 rounds
400 meter row
15 v-ups
15 bumper plate Turkish sit-ups
15 ring rows
30 supermans

Wednesday, April 19, 2017

Thursday



5 rounds NFT
6 each side Barbell lunge - work up
6 dips +

5 rounds
12 dumbell deadlifts
9  dumbell hang power cleans
6 shoulder to overhead
20-30 second tuck hold

Tuesday, April 18, 2017

Wednesday

Working on life skills!


Task oriented "Fight Gone Bad!"
Pick a target number of reps per station - 15, 20, or 25.

Three rounds
Wall ball
Sumo deadlift high pull
Push-press
Box jumps, step down
Calorie row
Rest one minute

Monday, April 17, 2017

Tuesday



Power clean and jerk
Sets of 3, work up with at least five sets to today's 3 Rep Max.

Sumo Deadlift
Sets of 5, work up to a heavy set.

Sunday, April 16, 2017

Monday



Let's see where we are with the back squat.

At least five sets, work up to a heavy set
  5 reps back squat
  Rest

5 rounds NFT
10 ring rows
12 each side seated dumbell press
20-30 seconds plank hold

Thursday, April 13, 2017

Friday




Bench Press
At least 5 sets of
  5 reps, working up
 12 dumbell rows each side


Four rounds not for time
10 hollow rocks
10 v-ups
10 second hollow hold
Shuttle run x 4 (There and back four times - sprint and then rest as needed)



Wednesday, April 12, 2017

Thursday



It's time for a long one!  The weights on this are already light so scale reps to 40 each or 30 each if needed.

AMRAP 30
50 double unders or 50 singles
50 burpees
50 air squats
50 banded good mornings
50 dumbbell push press, 20/15 pounds each side
50 knees to elbows
50 American kettlebell swings 16/12 kg
50 jumping pull-ups
50 box jumps 24/20"

Tuesday, April 11, 2017

Wednesday



5 rounds NFT
6 each side Barbell lunge - work up
12 Barbell push-ups

27-21-15-9
Russian kettlebell swings
Wall balls
Calories rower or assault bike

Monday, April 10, 2017

Tuesday

The most challenging way to perform weighted lunges!  Developes strength in the shoulders as well as the core.


EMOM 10
First 3
4 Snatch
Next  4
2 Snatch, heavier
Last 3
1 Snatch, work up


2 rounds Tabata intervals - 20 seconds work and 10 seconds rest
4 X Deadlift 225/185-155#
4 X Handstand Push-up (scale with dumbbell push-press)

Sunday, April 9, 2017

Monday



Warm up in 3-4 sets
Every 2:30 for 5 rounds
5  back squat or front squat 80%++ of 5 rm
5/7 lateral box jumps

If your knees have been taking a beating, work up to a final heavy set or two.


Three rounds, one minute each station:
15/12 calories row or AB
AMRep power clean 135/95-85 Pounds
AMRep sit-ups

Newer athletes, make sure to pace yourself and take some transition time.

Thursday, April 6, 2017

Friday




Let's take a reckoning of the bench press and find a max.

Bench Press
5 rm
Sets of five until you reach a max.  Rest in between sets.


Ten minutes Cindy
5  pull-ups
10 push-ups
15 air squats

Advanced athletes may do Mary
5  handstand push-ups
10 pistols
15 pull-ups

Wednesday, April 5, 2017

Thursday



5 rounds NFT
6 each side Barbell lunge - work up
12 seated dumbell press

6 rounds
10 each side dumbell snatch
10 toes to bar
30 seconds hanging tuck/L hold

Tuesday, April 4, 2017

Wednesday


drills and skills

21-15-9
dips
pull-ups
squat clean thrusters

Monday, April 3, 2017

Monday


Ready to begin or restart some Barbell lifting and Metabolic (Cardio) training with CrossFit?  New OnRamp starting on next Monday!  Beginner classes for four weeks on Monday and Thursday nights at 7 pm plus Saturday at 8 am get you ready to attend regular CrossFit classes.

Skills and drills


EMOM 10
First 3
4 Snatch
Next  4
2 Snatch, heavier
Last 3
1 Snatch, work up


Today's
Deadlift 5 rm or Power Clean 3 rm
Work up in the time allowed


Extra credit:TBA

Sunday, April 2, 2017

Monday

Weighted hip bridges work the glutes like crazy.


Warm up in 3-4 sets
Every 2:30 for 5 rounds
5 Back squat or Front Squat 80%++ of 5 rm
5/6 Jump and reach - chalk a mark

50-40-30-20-10
Double unders
Hollow rocks

Still learning DU's?  25-20-15-10-10 Attempts or Singles

Thursday, March 30, 2017

Friday



...and we are back to benching on Fridays.  Great work challenging yourselves with those CrossFit Open WODs, they are designed to tax even the most elite athletes.

Bench Press
Every 2:30 for 5 rounds perform
   5 reps bench at the same weight
   10-15 supine ring rows

3 rounds, one minute each station
Kettlebell clean and jerk
Burpees
Sit-ups

Wednesday, March 29, 2017

Thursday



AMRAP 22
30/40/50 Calories row or assault bike
Rest 30 seconds
12 Power cleans 135/85 pounds
Rest 30 seconds

Assessory work and mobility

Tuesday, March 28, 2017

Wednesday



NFT
300 m/250 meter row
10 each one arm seated dumbbell press
10 supermans


10-8-6-4-2
Dumbbell snatch (work up)
10-10-10-10-10
Hollow rocks
10-10-10-10-10
V-ups

Monday, March 27, 2017

Tuesday



The 4:30 pm class this Tuesday is cancelled, but will be back next week.


3 rounds
10-15 push-ups
15 air squats
7-10-15 calories rower or assault bike


EMOM 7
4-2 Snatch balance
EMOM 3
1 Snatch balance
Work up


Today's
Deadlift 5 rm or Clean 3 rm
Work up in the time allowed

Sunday, March 26, 2017

Monday



Warm up in 3-4 sets, then
5 Rounds
   5 reps back squat or front squat at 80%++
   5/7 burpees

Tabata
    Slamballs
    Hip bridges
    Kettlebell swings

Thursday, March 23, 2017

Friday



Many of you guessed it would be DU's and Thrusters!

WORKOUT 17.5 Rx’d (Ages 16-54)

10 rounds for time of:
9 thrusters 95/65pounds
35 double-unders

55+      65/45 pounds
Scaled  65/45 pounds and single unders

Wednesday, March 22, 2017

Thursday



Warm up in 3-4 sets, then
Every 2:30 for 5 rounds
5 reps bench press at 80%++ of 5 rm
10 Sumo deadlift highpull

AMRAP 12
12 wall balls
15/10/7 calories assault bike or row
12 evil wheels
6  each side pistols

Tuesday, March 21, 2017

Wednesday



For time:
Row 800/600 meters
80 toes-to-bars
155/115-lb. front squats, 40 reps
15-ft. rope climbs, 8 ascents (or sub)
Row 800/600 meters

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.  There will be a cut-off and scaling is encouraged for most athletes.


Monday, March 20, 2017

Tuesday



3 rounds
400 meter row
12 Overhead squats
12 Pull-ups


Take 10 minutes
Power Clean and Split Jerk
Start with 3s and as weight increases do singles up to 80% 1 rm

Monday



Warm up in 3-4 sets
Every 2:30 for 5 rounds
5 Back squat or Front Squat 80%++ of 5 rm
4 Burpees

3 rounds, 1 minute each
Mountain climbers
Russian twists
Strict pull-ups
Hold plank

Thursday, March 16, 2017

Friday



Did someone pray for deadlifts?


Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155 lb.
55 wall-ball shots, 20/14-lb. ball to 10/9-ft. target
55-calorie row
55 handstand push-ups

Scaled: 135/95 lb., 20/10-lb. ball to 9/9-ft. target, hand-release push-ups
 

Wednesday, March 15, 2017

Thursday




Mobility and recovery, hips and shoulders especially.

Warm up in 3-4 sets, then
Every 2:30 for 5 rounds
5 reps bench press at 80%++ of 5 rm
Dumbell bent over row x 10

3 rounds, 50 seconds work: 10 seconds rest each
Reverse burpees
Slam balls over the shoulder
Forward or backward roll*

*Sub skin the cat or assault bike if dizziness is a problem.

Tuesday, March 14, 2017

Wednesday

This is Aaron doing a beginner rope climb, always an alternative if you forget long pants.


Bench tomorrow

For time:
50 Sit-ups
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood/12 kg
Walking Lunge, 50 steps
50 Knees to elbows/Toes to bar
50 Dumbell Push press, 25/20 pounds
50 Dumbell squats, same
50 Barbell good mornings, 45/33 pounds 
50 Burpees

Anybody who needs to may do 30 or 40 reps.

Monday, March 13, 2017

Tuesday



3 rounds, one minute each
12-15 wall balls
7-10-15 calories rower or assault bike
Plank or side plank

EMOM 7
4-2 Snatch balance
EMOM 3
1 Snatch balance
Work up

Deadlift 5 rm
Sets of five, work up in the time allowed



Sunday, March 12, 2017

Monday

John K


Warm up in 3-4 sets
Every 2:30 for 5 rounds
5 Back squat or Front Squat 80%++ of 5 rm
3 squat jumps to a target


12 minute AMRAP
There and back lunge with overhead press
30-50 double unders
20 Russian twists

Thursday, March 9, 2017

Friday



Here it is!  Snatches and pull-ups!


WORKOUT 17.3 Rx’d (Ages 16-54) Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)

Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)

*Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)

*Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)

*Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)

Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes. 



Scaled: (Ages 16-54)
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb. 


Extra Credit: 
Warm up in 3-4 sets, then
5 rounds of
     5 reps bench press at 80%++ of 5 rm
     10 Pendley rows or practice pull-ups