WOD Friday January 19 2018

WOD Friday January 19 2018

CrossFit

Don't forget about our new 5pm class on Friday.

A. Warm Up
3 Rounds of
20 Double Unders
5 rt/lt spiderman reach
5 Push Ups
5 rt/lt Hiptaps
5 Situps
then BB Warm Up

Review workout and take 5 minutes to warm up on BB Front from the ground and Burpee Box Jump Overs.

B. “Slap Happy” (cfne)
AMRAP 5:
Buy In: 100 Double Unders (200 singles)
12 Front Squats (95/65) or (75/55) 
4 Burpee Box Jump Overs (24/20)
rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80) or (95/65) 
4 Burpee Box Jump Overs (24/20)
rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95) or (115/80)
4 Burpee Box Jump Overs (24/20)
* For Part 1,2, and 3 do not exceed the posted weight.
* Choose a weight for Part 1 you could do 20 Front Squats when fresh.
* Choose a weight for Part 2 you could do 15 Front Squats when fresh.
* Choose a weight for Part 3 you could do 10 Front Squats when fresh.
 

Office Yoga
12pm to 1245pm

WOD Thursday January 18 2018

WOD Thursday January 18 2018

CrossFit

A. Warm Up

21-15-9:
Calorie Bike, or Row, 
After each round
5 Wall Squats (Video)
30 Seconds: Warrior Squats (Video)

With an empty barbell:
10 Good Mornings
7 Back Squats
5 Pausing Front Squats

B. Front Squat/Back Squat
Alternating EMOM x 12 (6 Rounds):
Set # 1 – 2 Front Squats @ 66% of Front Squat 1 rep max
Set # 2 – 4 Back Squats @ 66% of Front Squat 1 rep max
(repeat sequence for 12 minutes)

C. 10 Minute AMRAP of
5 Pull Ups
10 Push Press 95/65
15 KB Swing 53/35

WOD Tuesday January 16 2018

WOD Tuesday January 16 2018

CrossFit

A. Warm Up

B. Deadlift
7 sets of 2 every 90 seconds
build to a heavy double for today

C. EMOM x 16
1 - 7 Deadlift 185/125
2 - 14/12 Calorie Row
3 - 21 Wall Balls
4 - Rest (all rest together)

WOD Monday January 15 2018

WOD Monday January 15 2018

CrossFit

A. Warm Up

B. Power Cleans
Build to a heavy 3 over 7 sets

C.  "Doctors Orders" cfne (Jump rope version)
3 Rounds of
50 Air Squats (butt to Ball)
25 Hand Release Push Ups
50 Double Unders

Office Yoga
12pm to 1245pm
 

Wod Saturday January 13 2018

Wod Saturday January 13 2018

Lift
7am to 830am

CrossFit
830am to 930am

A. Warm Up

B. 3 Rounds of
Teams of 2
40 KB Swings 53/35
40 Box Jumps 24/20
40 Thrusters 65/45
40 Cal Row/Airdyne

WOD Friday January 12 2017

WOD Friday January 12 2017

CrossFit

Schedule Notes
Friday Class at 5pm
Sunday Class at 12pm

A. Warm Up
2 sets of
10 Scorpions (5rt/lt)
10 Iron Cross (5rt/lt)
10 Warrior Squats (5rt/lt)
10 Calorie Row
then
Barbell Warm Up

Review Hang Power Clean
Take 5 minutes to warm up to your 50% 

B. Hang Power Clean
OTM x 2 reps
Set 1 x 50%
Set 2 x 55%
Set 3 x 60%
set 4 x 65%
Set 5, 6, 7 x 70%

C. 10 Minute AMRAP of
5 Hang Power Clean 115/80
5 Shoulder to Overhead (Press, Push Press, Power Jerk, Split Jerk)
10 Pull Ups

Office Yoga 
12pm to 1245pm
 

WOD Thursday January 11 2017

WOD Thursday January 11 2017

CrossFit

Schedule Notes
Friday Class at 5pm
Sunday Class at 12pm

A. Warm Up
5 Minutes of
10 Jumping Jacks
10 Banded Good Mornings
10 Warrior Squats (5 rt/lt)
10 Plank Hip Taps (5rt/lt)
then
BB Warm Up
then take 5 minutes to warm up to 60% Deadlift

B. Deadlift
5 sets (every 2 minutes)to build to a heavy double for today (does not mean 2 rep max)
Set #1 – 5 Reps @ 60% of 1RM Deadlift
Set #2 – 4 Reps @ 65% of 1RM Deadlift
Set #3 – 3 Reps @ 70% of 1RM Deadlift
Set #4 – 2 Reps @ 75% of 1RM Deadlift
Set# 5 - 2 Reps @ Heavy 2 rep for today (sound technique)
(start getting your equipment ready for Part C while finishing up last 2 sets)

C. “One-Two Punch(cfne)
Teams of 2:
AMRAP 20:
3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs
…..
Kettlebell: (53/35)
Box Jump Overs (24/20)
Wallballs (20/14)

Partners alternate full rounds. Partner 1 will do 3-3-3, then Partner 2 will do 3-3-3 and so on.

 

WOD Wednesday January 10 2018

WOD Wednesday January 10 2018

CrossFit

Schedule Notes
Friday Class at 5pm
Sunday Class at 12pm

A. Warm Up

B. Front /Back Squat
OTM x 12 Minutes

C. 10 Minute AMRAP
30 Double Unders
10 DB Snatch (5rt/lt) 50/35

 

WOD Tuesday January 9 2018

WOD Tuesday January 9 2018

CrossFit

A. Warm Up

B. Strict Press
5 x 3 Build over the sets

C. 10 Minute AMRAP
5 Shoulder to Overhead 115/75
10 Deadlifts
15 Box Jumps
(AKA 13.2)

WOD Monday January 8 2018

WOD Monday January 8 2018

Crossfit

A. Warm Up

B. 3 position pause Power Clean

C. "Blued Up"
5 Rounds of
10 Power Cleans
10 Bobs (bar over burpees)

Office Yoga
12pm to 1245pm

WOD Friday January 5 2017

WOD Friday January 5 2017

CrossFit

Schedule Note
We will be starting a Friday Night Class tonight 5pm

A. Warm Up

Barbell Warmup with an empty BB
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Using the movements of "Dirty 30" to warm up
2 rounds at low intensity:
4 Step-Up, step-downs (2 each side)
5 Pull-Ups/ring rows
5 KBS
5 Front Squats (1st round just BB, 2nd round half of working load)
5 Toes to Bar
5 Push Press
5 Deadlifts
5 Wallballs
5 Regular Burpees
10 Double-Unders

B. "Dirty 30"
For Time:
30 Box Jumps (24″/20″) 
30 CTB Pull-Ups
30 KBS (53/35)
30 Front Squats (95/65)
30 Toes to Bar
30 Push Press (95/65)
30 Deadlifts (95/65)
30 Wallballs (20/10) – Females to a 9′ Target
30 Barbell Over Burpees (bar facing burpees if space allows)
30 Double-Unders

Office Yoga
12pm to 1245pm

 

WOD Thursday January 4 2017

WOD Thursday January 4 2017

CrossFit

A. Warm Up
30 seconds of Jump Rope
then
2 Rounds of
10 Banded Good Mornings
10 Push Ups
10 Sit Ups
10 Spiderman Reach (5rt/lt)
then 30 seconds of Jump Rope
then BB Warm Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Hang Power Cleans
5 Front Squats

Take 5 Minutes to warm Up to 50% of your 1 rep max Power Clean 

B. Hang Power Clean
link above for video
On the Minute for 7 sets (only go as heavy as good, sound technique allow don't make me name names)
2 reps x 50%
2 reps x 55%
2 x 60%
2 x 65%
2 x 70%
2 x 70%
2 x 70%

C. “Three Wheels”
Part #1 (cfne)

AMRAP 3:00
10/7 Calorie Rower
12 Power Cleans (95/65) or (115/80)

Rest 3:00

“Three Wheels” Part #2
AMRAP 3:00
10/7 Calorie Rower
8 Power Cleans (115/80) or (135/95)

Rest 3:00

“Three Wheels” Part #3
AMRAP 3:00
10/7 Calorie Rower
4 Power Cleans (135/95)or (155/105)

Since we only have 6 rowers we will need to go in separate groups starting 3 minutes apart.  So one group will be working and the other group will be resting.  Another option will be to use the airdynes.  If the airdynes are used we can have a group of 8 go at one time.

WOD Wednesday January 3 2018

WOD Wednesday January 3 2018

CrossFit

A. Warm Up

B. Front Squat/Back Squat OTM

C. 5 Rounds for time of: 
15 Kettlebell Swings, 53/35
10 Burpees
5 Chest to Bar Pull Ups

No Wednesday Night Yoga
Wednesday January 17 will be our next evening Yoga Stretch

WOD Tuesday January 2 2018

WOD Tuesday January 2 2018

CrossFit

A. Warm Up

B. "Smooth Crimnal" (cfne)
15 minute AMRAP
60 Double Unders
30 Wall Balls
15 Deadlifts 205/145

WOD Saturday December 30 2017

WOD Saturday December 30 2017

Lift
7am to 830am

CrossFit
830am to 930am

A. Warm Up

B. "Take Off" (Team Version Teams of 3) 
100/70 Calorie Row (team members will split row into 10 calorie or less increments)
100 Dumbbell Alternating Snatches (50/35) (fifty and older use 35/25)
100 Lateral Barbell Burpees
100 Thrusters (95/65) 
100 Lateral Barbell Burpees
100 Dumbbell Snatches (50/35)
100/70 Calorie Row
(cfne)

WOD Friday December 29 2017

WOD Friday December 29 2017

CrossFit

A. Warm Up
5 minutes of
20 Doulbe Unders
5 Banded Good Mornings
5 Supermans
5 PVC Dislocators
5 Strict Pull Ups
then
BB Warm Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Front Squats
5 Straight Leg Deadlifts

after group push press demo take 5 minutes to 

B. Push Press
every 90 seconds for 5 sets x 3 reps (Build to a heavy 3 in 5 sets)

C.  15 Minute AMRAP of (warm up deadlift as you are setting up)
9 Deadlifts 155/105 (aprox. 40% of your 1 rep max Deadlift but no more than 155/105)
12 Hand Release Push Ups
15 Box Jumps 24/20
 

Office Yoga
12pm to 1245pm
 

WOD Thursday December 28 2017

WOD Thursday December 28 2017

CrossFit

A. Warm Up
5 Minutes of
5 Wall Squats
5 Push Ups
5 Sit Ups
5 Calorie Row
then BB Warm Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Hang Power Cleans
5 Front Squats
then after group demo of Hang Power Clean take 5 minutes to warm up to 50% (of 1 rep power clean)
B.  Hang Power Clean
link above for video
On the Minute for 7 Minutes (only go as heavy as good, sound technique allow (don't make me name names)
2 reps x 50%
2 reps x 55%
2 x 60%
2 x 65%
2 x 70%
2 x 75%
2 x 75%
2 x 75%

C. Dumbell "DT"
5 Rounds of
12 Deadlifts 50/35 (just one head of db needs to touch the ground on each rep)
9 Hang Power Cleans
6 Push Jerks