Monday, December 31, 2012
NYE
Deadlift 5RM (add 5#)
In even teams complete
18 min AMRAP:
25m sprint with sand bag (20kg)
Drop sand bag and sprint back to start
Score is total number of times sandbag goes to 25m and back.
In even teams complete
18 min AMRAP:
25m sprint with sand bag (20kg)
Drop sand bag and sprint back to start
Score is total number of times sandbag goes to 25m and back.
Sunday, December 30, 2012
Hours for the next little bit
Dec. 31 - 7am & 8am
Jan. 1 - closed
Jan 2, 3, 4 - 8am & 5:30p
Jan 7, 8 - 8am & 5:30p
Jan 9 - return to regularly scheduled programming
Jan. 1 - closed
Jan 2, 3, 4 - 8am & 5:30p
Jan 7, 8 - 8am & 5:30p
Jan 9 - return to regularly scheduled programming
Friday, December 28, 2012
Suns out Guns out
Floor Press 3x5 (add 5#)
12 min AMRAP:
10 Dynamic Push ups (to plates)
10 Supine ring rows
10 Banded Good Mornings (Green/Blue)
Post rounds and reps.
12 min AMRAP:
10 Dynamic Push ups (to plates)
10 Supine ring rows
10 Banded Good Mornings (Green/Blue)
Post rounds and reps.
Thursday, December 27, 2012
Ball slams
Back Squat 3x5 (add 5#)
100 Ball slams for time
Post load and time to board.
Cashout:
40 Evil Wheels
100 Ball slams for time
Post load and time to board.
Cashout:
40 Evil Wheels
Wednesday, December 26, 2012
The Chief
Power Clean Technique
The Chief:
5 Rounds of:
3 min AMRAP:
3 Power Cleans (115/65) Scale up*** 135/75
6 Push ups (Hand release)
9 Air squats
Post total reps to board.
The Chief:
5 Rounds of:
3 min AMRAP:
3 Power Cleans (115/65) Scale up*** 135/75
6 Push ups (Hand release)
9 Air squats
Post total reps to board.
Monday, December 24, 2012
Christmas Eve
4 Position Pull up
- Complete one resisted negative
- Perform 1-3 pull ups in each position immediately after
- Rest as needed
For time:
50 Evil Wheels
100 Kettle bell Swings
On the minute complete 5 Burpees
Partition reps as needed.
Post time to board.
- Complete one resisted negative
- Perform 1-3 pull ups in each position immediately after
- Rest as needed
For time:
50 Evil Wheels
100 Kettle bell Swings
On the minute complete 5 Burpees
Partition reps as needed.
Post time to board.
Sunday, December 23, 2012
Friday, December 21, 2012
FBGB
Deadlift 5RM (add 5#)
This is the start point for our new linear progression.
Add 5# to your 5RM from last week (Dec. 11)
Football Gone Bad:
3, 5 minute rounds
One round is 1 minute at each station
KB Thruster (20kg/20#)
Box Jump 20" (Step down)
Push Ups
Double Under
Calorie Row
Rest 1 min between rounds.
Post total reps to board.
This is the start point for our new linear progression.
Add 5# to your 5RM from last week (Dec. 11)
Football Gone Bad:
3, 5 minute rounds
One round is 1 minute at each station
KB Thruster (20kg/20#)
Box Jump 20" (Step down)
Push Ups
Double Under
Calorie Row
Rest 1 min between rounds.
Post total reps to board.
Thursday, December 20, 2012
Keep on pushin
Floor Press 3x5 @ 90% of 5RM
4 RFT
5 Thrusters (115/65)
10 Supine Ring Pull ups
15 Burpees
Post time to board.
4 RFT
5 Thrusters (115/65)
10 Supine Ring Pull ups
15 Burpees
Post time to board.
Wednesday, December 19, 2012
Run Prep CNTD.
500m Run x 7
Rest 2:00
Cashout:
20 Evil wheels
30 Banded good mornings
Post fastest and slowest to board.
Rest 2:00
Cashout:
20 Evil wheels
30 Banded good mornings
Post fastest and slowest to board.
Tuesday, December 18, 2012
What is CrossFit?
Great video. Watch it and share it with friends who are A) wondering what this "CrossFit" thing is you're into; and B) are thinking about checking it out...
Power Snatches!
Skill:
Power Snatch Technique
EMOTM for 15 minutes
2 Power Snatches (95/55)
Max Ball Slams til :30
Post load to board.
Power Snatch Technique
EMOTM for 15 minutes
2 Power Snatches (95/55)
Max Ball Slams til :30
Post load to board.
Monday, December 17, 2012
The gym...
Here is a great photo of the gym from today. We'll be moving some things around in the next week or so to help accommodate our growing classes, and give everyone some more space.
To help deal with the larger classes, please be sure to not wander around the gym while a class is in session. Feel free to drop your stuff at the lockers, and head out for a run, or head over to the area to the right of the gym (with the bamboo canopy) to warm up and hang out. Be especially careful around the door in case the WOD involves running -- you don't want to get trampled!
Thanks!
To help deal with the larger classes, please be sure to not wander around the gym while a class is in session. Feel free to drop your stuff at the lockers, and head out for a run, or head over to the area to the right of the gym (with the bamboo canopy) to warm up and hang out. Be especially careful around the door in case the WOD involves running -- you don't want to get trampled!
Thanks!
Volume
Back Squat 3x5 @90% of 5RM
***(Dec 10)
This is the start point of our new linear progression.
Death By 15m.
Sprint 15m the first minute, 15m and back to the start the second minute, 15m and back and back to 15m the third.......til failure.
Cashout:
4 Position Pull up
Post last round of 15m sprints completed.
***(Dec 10)
This is the start point of our new linear progression.
Death By 15m.
Sprint 15m the first minute, 15m and back to the start the second minute, 15m and back and back to 15m the third.......til failure.
Cashout:
4 Position Pull up
Post last round of 15m sprints completed.
Sunday, December 16, 2012
Friday, December 14, 2012
Floor Press!
Floor Press 5RM
Then 80% Max Rep
Prowler 15/25 (50#/20#) x 5 cycles
Post 5RM and slowest shuttle to board.
Then 80% Max Rep
Prowler 15/25 (50#/20#) x 5 cycles
Post 5RM and slowest shuttle to board.
Thursday, December 13, 2012
Strength on Strength
Back Squat 5x1 @ 105% of your 5RM
*See Monday 10/12
8 Min AMRAP
5 Power Clean to Push Press (115/75#)
5 Ring Dips
Post load and rounds to board.
*See Monday 10/12
8 Min AMRAP
5 Power Clean to Push Press (115/75#)
5 Ring Dips
Post load and rounds to board.
Wednesday, December 12, 2012
500m Repeats
Max Pull ups x 3 or
Ring Rows 5 x 8
*Scale up Max Pull ups x 5 w/25#
500m Run x 6
Rest 2 min
Post fastest and slowest interval to board.
Cashout: 30 Evil Wheels
Ring Rows 5 x 8
*Scale up Max Pull ups x 5 w/25#
500m Run x 6
Rest 2 min
Post fastest and slowest interval to board.
Cashout: 30 Evil Wheels
Tuesday, December 11, 2012
5RM again
Deadlift 5RM
*Set a PR
This is not part of our linear progression. Go for broke on a 5RM.
Tabata:
Double Unders
Slam Balls (12/9kg)
Post new 5RM and total reps to board.
*Set a PR
This is not part of our linear progression. Go for broke on a 5RM.
Tabata:
Double Unders
Slam Balls (12/9kg)
Post new 5RM and total reps to board.
Monday, December 10, 2012
New 5RM
Back Squat 5RM (set a PR)
*Do not continue your linear progression- set a 5RM.
10 min AMRAP
5 Box Jumps (24/20")
5 Burpees
5 KB Swings (32/20kg) Russian Swings
Post 5RM and Rounds completed to board.
*Do not continue your linear progression- set a 5RM.
10 min AMRAP
5 Box Jumps (24/20")
5 Burpees
5 KB Swings (32/20kg) Russian Swings
Post 5RM and Rounds completed to board.
Friday, December 7, 2012
Squat 1RM
Back Squat 1RM
50m Ladder + 10 Burpees
i.e. 10m run and back 10 Burpees, 20m run and back 10 Burpees.........
Post 1RM and time to board.
50m Ladder + 10 Burpees
i.e. 10m run and back 10 Burpees, 20m run and back 10 Burpees.........
Post 1RM and time to board.
Thursday, December 6, 2012
Wednesday, December 5, 2012
Return of the EQI
Max Pull ups x 3 or
Ring Rows 4x10
*Scale up Max rep pull ups x 3 w/ 25#
500m Run x 6
Rest 2:30
Post total time to board.
EQI
1 min total each leg. Rest 1 min between each leg.
Ring Rows 4x10
*Scale up Max rep pull ups x 3 w/ 25#
500m Run x 6
Rest 2:30
Post total time to board.
EQI
1 min total each leg. Rest 1 min between each leg.
Tuesday, December 4, 2012
Monday, December 3, 2012
SC/LJ
Back Squat 3x5 (add 5#)
EMOTM for 12 min:
2 Squat cleans (135/75#)
16 Lateral Jumps
*Scale up (155/85#)
Post load to board.
EMOTM for 12 min:
2 Squat cleans (135/75#)
16 Lateral Jumps
*Scale up (155/85#)
Post load to board.
Saturday, December 1, 2012
Schedule change for the week of December 3 - 7
The 7am classes for Monday, December 3rd, and Wednesday, December 5th, have been cancelled. Also, the 9am for Tuesday, December 4th, is cancelled.
We return to regularly scheduled programming Monday, December 10th.
We return to regularly scheduled programming Monday, December 10th.
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