Thursday, July 6, 2017

Friday

So now you have seen a chain link chandelier.



Saturday will be the last class.  Afterward we'll have a potluck so that we can all hang out just a bit longer.  There will be a grill, you can bing some meat and a side dish to share.

Prices for most equipment is on the board, reserve your favorites and pick them up Saturday.


Linda (Three Bars of Death)

10,9,8,7...1 reps of
Deadlift at 1 1/2 BW
Bench Press at 1 BW
Squat clean at 3/4 BW

For most people the squat clean will be the most challenging part, but the cumulative effect of all the heavy weights will take a toll.  So make sure you don't bite off more than you can chew.  There will be a cut-off so pick weights that won't slow you down too much.

You may share bars for thi WOD. If classes are very large, we may substitute Floor Press or push-ups for the Bench Press.

Wednesday, July 5, 2017

Thursday




Rich

For time:
13 squat snatches, 115/75 lb.
Then, 10 rounds of:
7/10 pull-ups
100-meter row
Then, 13 squat cleans, 115/75 lb.

Scale with power snatches and power cleans.  Keep this one under 20 minutes.

Tuesday, July 4, 2017

Wednesday




White

5 rounds for time of:
15-ft. rope climbs, 3 ascents
10 toes-to-bars
21 overhead walking lunge steps, 45-lb. plate
Row 500/400 meters

Sunday, July 2, 2017

Monday



Sad news. This is the last week for TwinFreaks CrossFit. It's been a great run. Several of you have been with this gym for seven or more years!

CrossFit brings out the best in people. I've been privileged to see you dig deep inside to find that you can do more than you think. All those times you said, "I can't do it", but surprised yourself by doing it anyway. I've been proud to watch you cheer each other on, even while you are struggling to finish your own workout. I've been amazed over and over again to see how your determination and practice brings such improvement.  I hope you all keep challenging yourself!

One class Tuesday at 9 am for the holiday. Normal schedule otherwise.  Regular members won't be charged for this week as a parting gift and others are welcome to drop in for the usual $20.  Put your name up for some kettlebells, floor mats, or other equipment and you'll be taking them home after this Saturday's 9 am class.


Back Squat
Testing!
1-1-1-1-1


Complete as many rounds as possible in 10 minutes of:
40/25-lb. dumbbell deadlifts, 9 reps
6 burpees
40/25-lb. dumbbell power cleans, 3 reps

Thursday, June 29, 2017

Friday



Regular schedule on Monday
9am only on the 4th

Bench Press 1-1-1-1-1
Each attempt should be heavier than the last


Tabata squats with a 45 pound plate

Wednesday, June 28, 2017

Thursday

L Pull-ups


Front Squat 1-1-1-1-1

3 rounds for time of:
15-cal. row
12 power snatches, 95/75 lb.
9 burpees

Tuesday, June 27, 2017

Wednesday



10 minutes to work on your gymnastics skills: skin the cat, levers, press to handstand, etc

Complete as many rounds as possible in 20 minutes of:
10 L pull-ups*
10 handstand push-ups
20 hip extensions

Sub strict pull-ups and 30 seconds hanging tuck or L hold

Monday, June 26, 2017

Tuesday




Let's test these lifts!

Snatch one rep max
1-1-1-1-1

Sumo deadlift one rep max
1-1-1-1-1

Make sure to get in at least five warm-up sets working up to the first attempt.

Anybody who is not ready to load up the heavy weights may find a ten rep max instead.

Sunday, June 25, 2017

Monday




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


4 rounds for time of:
25 wall-ball shots, 20-lb. ball to 10-ft. target
30 pull-ups Rx+/20 pull-ups Rx

Scale: ring rows

Thursday, June 22, 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.


Tabata
Pull-ups
Dips
Sit-ups
Aim for consistent rep numbers each round

Wednesday, June 21, 2017

Thursday




EMOM 10
Hang squat snatch
Snatch

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

6 rounds for time of:
65-lb. squat snatches, 12 reps
11 push-ups 
11 OTS slam balls AHAP

Tuesday, June 20, 2017

Wednesday

Great option for opening the shoulders


20 reps front squat -- work up to your max!


3 rounds for time of:
30 kettlebell swings, 1.5 pood
20 triple-unders*
Row 500/400 meters

*there will be scaling options 

Monday, June 19, 2017

Tuesday




Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Try to increase the load on each of the fifteen reps.

Sunday, June 18, 2017

Monday

RGB RBG


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


Scotty
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, heavy
18 wall-ball shots, 20/14-lb. ball
17 burpees, over the bar

No deadlifts on Tuesday

Friday, June 16, 2017

Weekend



Alyssa is going to teach a super fun workout tomorrow that'll be great for family and friends, so bring your dad!  There will be a discount for the drop-in fee, just $10!

Thursday, June 15, 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.


In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches

Wednesday, June 14, 2017

Thursday




5 rounds for reps of:
1 minute of box jumps, 24-in. box
1 minute of wall-ball shots, 20-lb. ball
1 minute of rowing (calories)
Rest 1 minute

Tuesday, June 13, 2017

Wednesday




4 rounds for time of:
30 push-ups
115-lb. front squats, 20 reps
115-lb. push presses, 20 reps
30 GHD sit-ups

Monday, June 12, 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, June 11, 2017

Monday



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


4 one minute rounds
3 heavy thrusters
Shuttle sprints
Max set chest to bar pull-ups
Rest 2 minutes

Scale run and pull-ups so you can get at least three pull-ups; jumping pull-ups allowed today.

Thursday, June 8, 2017

Friday

Jeanine and Adam both got their first kipping handstand push-ups today!


Get back in the gym and get some intensity in your summer!  Returning students get 30% off the regular monthly membership for June.


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.


3 rounds for time of:
20 one-legged squats with a 45-lb. dumbbell, alternating
30 GHD sit-ups (scale abmat sit-ups)

Be smart about doing more GHD sit-ups than you are doing regularly.
And of course, if you can't do weighted pistols, do unweighted pistols.  If you can't do unweighted pistols work with a box.

Wednesday, June 7, 2017

Thursday

Getting strong!


21-15-9 reps for time of:
Hang squat cleans, 50-lb. dumbbells
Handstand push-ups

Wednesday



5 rounds for reps of:
1 minute of 75/55-lb. sumo deadlift high pulls
1 minute of 75/55-lb push presses
1 minute of rowing

Rest 1 minute

Monday, June 5, 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

4 rounds
20 good mornings or RDLs
30 double unders or 90 single unders
3-5  burpee pull-overs (or burpee toes to bar)

Thursday, June 1, 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
12 toes to bar/knees to elbows
20-30 second hanging pike or tuck hold
12 thrusters 65/45#
Wall walk-up plus 20-30 second handstand hold


Wednesday, May 31, 2017

Thursday




Every 2 minutes
5 front squats - work up
3-5 dips

5 rounds
8 cleans
16 shoulder touches in handstand or plank
16 lateral walking kettlebell swings


Wednesday



AMRAP 20
30/25-cal. bike or rower
20 burpee box jump-overs*
10 over the shoulder slam balls
Rest one minute

Men use a 30-in. box
Women use a 24-in. box
*jump or step, hands and feet may contact the box

Monday, May 29, 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.

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