6/1/16

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Strength:

1 Hang Power Snatch + 2 OHS – Find a max weight

Conditioning (Competition):

Death By:

  • Russian KBS (70/53)
  • TTB

Min 1 – perform 1 KBS and 1 TTB
Min 2 – perform 2 KBS and 2 TTB
Continue until you cannot complete the required work within the minute.

Extra:

Turkish Get Ups: 3×3 (each arm)

5/31/16

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Strength:
A1. DB,KB or BB Split Squats (front foot elevated, both feet on floor, or rear foot elevated) @ 21×0 tempo: 3×8 each leg
A2. Weighted Push Ups:  5RM, then -25% of added weight for 2×5
A3. Weighted Supinated Pull Ups: 5RM, then -25% of added weight for 2×5
Conditioning (Practice):

3 Rounds:

  • 12 Thrusters (115/75)
  • 400m Run
  • 2 Rope Climbs

(15 min cap)

5/30/16

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Just a reminder, the gym will be closed today in observance of Memorial Day
 
 
 
 

5/29/16

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Open Gym today from 10AM – 12PM!
Yoga meets today at 12:30PM!

Reminder:

All classes are cancelled on Monday, 5/30 in observance of Memorial Day.

5/28/16

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Today’s Schedule:
  • 9AM – Foundations
  • 10AM – CrossFit
  • 11AM – CrossFit
  • 12PM – Olympic Lifting
Focus of Today’s Foundations:
  • Strict Press
  • Push Press
  • Push Jerk
Conditioning:

“Murph” – Partner or Solo
For Time:

  • 1 mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats
  • 1 mile Run

**If completing Partner Murph – Partner A runs the first mile, and Partner B runs the second mile…split up Pull Ups/Push Ups/Squats as needed

Reminder:

The gym will be closed on Monday, May 30 in observance of Memorial Day.

5/27/16

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Memorial Day

Tomorrow, during the 10AM & 11AM classes, we will be completing the CrossFit Hero WOD, “Murph” in honor of Memorial Day. It’s your call,…you can do the workout with a weighted vest, scale the movements, or complete it as a Partner WOD!
We will be closed on Memorial Day, Monday  5/30/16.

Strength:

Good Mornings @ 30×0 Tempo: 3×8

Conditioning (Practice):
  • 1000m Row, 800m run, or 50 Cal Bike
  • 50 KBS (70/55)
  • 30 TTB
  • 100 Double Unders or 2 min AMRAP Double Unders

5/26/16

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Memorial Day

This Saturday, during the 10AM & 11AM classes, we will be completing the CrossFit Hero WOD, “Murph” in honor of Memorial Day. It’s your call,…you can do the workout with a weighted vest, scale the movements, or complete it as a Partner WOD!
We will be closed on Memorial Day, Monday  5/30/16.

Today’s Schedule:
  • 6AM – Open Gym
  • 9AM – Open Gym
  • 5:30PM – Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations
Focus of Today’s Foundations:
  • Clean
  • Rowing
  • Box Jumps

5/25/16

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Memorial Day

This Saturday, during the 10AM & 11AM classes, we will be completing the CrossFit Hero WOD, “Murph” in honor of Memorial Day. It’s your call,…you can do the workout with a weighted vest, scale the movements, or complete it as a Partner WOD!
We will be closed on Memorial Day, Monday  5/30/16.

Strength:

A1. Weighted Push Ups: 5RM, then 2×5 @ -25%
A2. Weighted Supinated Pull Ups: 5RM, then 2×5 @ -25%

Conditioning (Practice):

4 Rounds:

  • 3/3 Turkish Get Ups
  • 5 Front Squats (65%)
  • 200m Run, 200m Row, or 15 cal Bike
Structural Balance Extra:

A1. Single Arm DB Strict High Pull: 3×8
A2. Hollow Hold/Rock: 3-5x 30-60 secs

5/24/16

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Memorial Day

This Saturday, during the 10AM & 11AM classes, we will be completing the CrossFit Hero WOD, “Murph” in honor of Memorial Day. It’s your call,…you can do the workout with a weighted vest, scale the movements, or complete it as a Partner WOD!
We will be closed on Memorial Day, Monday  5/20/16.

Strength:

Find a 1RM Power Clean

Conditioning (Competition):

“DT”
5 Rounds:

  • 12 Deadlift (155/105 or 65% Push Jerk)
  • 9 Hang Power Cleans
  • 6 Push Jerks

(15 min cap)

Extra:

3 min AMRAP of Double Unders

5/23/16

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Memorial Day

This Saturday, during the 10AM & 11AM classes, we will be completing the CrossFit Hero WOD, “Murph” in honor of Memorial Day. It’s your call,…you can do the workout with a weighted vest, scale the movements, or complete it as a Partner WOD!
We will be closed on Memorial Day, Monday  5/20/16.

Strength:

DB,KB or BB Split squats (front foot elevated, both feet on floor, or rear foot elevated) @ 21×0 tempo: 3×8 each leg

Conditioning (Practice):

RX:
In 15 mins complete:

  • ME Muscle Ups
  • 400m Run
  • ME Muscle Ups
  • 600m Run
  • ME Muscle Ups
  • 800m Run

Scaled:
In 15 mins complete::

  • ME Ring Rows, Strict Chin Ups, 0r Strict CTB Pull Ups
  • ME Push Ups, Static Bar Dips, or Ring Dips
  • 400m Run
  • ME Ring Rows, Strict Chin Ups, 0r Strict CTB Pull Ups
  • ME Push Ups, Static Bar Dips, or Ring Dips
  • 600m Run
  • ME Ring Rows, Strict Chin Ups, 0r Strict CTB Pull Ups
  • ME Push Ups, Static Bar Dips, or Ring Dips
  • 800m Run

*If you can do more than 10 reps, choose a more challenging movement. If you can’t do 5 reps, choose an easier movement

Structural Balance Extra:

Seated DB External Rotation: 3×8 @ 40×0 Tempo