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

Wednesday, March 8, 2017

Thursday



We'll take some time for mobility and recovery to prepare for CrossFit Open 17.3

Then

Five rounds, one minute at each station:
Kettlebell clean and jerk
Kettlebell snatch
One-legged RDL
Rope climbs
Rest


Tuesday, March 7, 2017

Wednesday




Two fun and tough workouts.  We will do extra skill work and recovery/mobility on Thursday to prepare for the CrossFit Open.

21-15-9
Push press
Barbell floor wipers
Hollow rocks
Box jump

4 rounds for time
250/200 meter row
15 kettlebell swings
9 burpees

Monday, March 6, 2017

Tuesday



Burgener warm-up drill

EMOM 5
2 Snatch high pull
Work up

EMOM 5
2 Snatch
Take some weight off, then work up


Deadlift 5 rm
Work up


Extra Credit: 50/80/100 calories for time, on rower or assault bike.

Sunday, March 5, 2017

Monday

Almost summer?


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

4 rounds
30 double unders or 90 single unders
5  burpee pull-overs
One set max reps push-ups


Thursday, March 2, 2017

Friday



CrossFit Open 17.2
Go to the source here.

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 dumbbell power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 dumbbell power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Rx: Men use 50-lb. dumbbells/Women 35-lb. dumbbells
Scaled: 35&20# /hanging knee raises/regular pull-ups
Masters 55+:35&20# /toes to bar/chest to bar pull-ups

Every one will be able to scale this to fit their abilities!  Don't be afraid to participate.

Wednesday, March 1, 2017

Thursday



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

3 rounds, 1 minute each station
Ninja rolls
Handstands
Air squats

No score - game day tomorrow!