Strength/Skill:
15 mins to establish a 1RM Snatch
Conditioning:
5 Rounds: (15 minute cap)
- 3 Snatches (115/75 or 75% 1RM)
- 6 OHS
- 30Double Unders
1/10/14
Reminder:
The Northside Throwdown is tonight at Hardware CrossFit. Entry fee is $10 and heats begin at 8:30PM. Registration and warm his open at 8. We will announce heats online by 5PM today. If you haven’t already signed up for the event, no worries! We will have space available in some of the heats! Hope to see you all there.
Throwdown WOD:
10 min AMRAP:
3-6-9-12-15…
- Hang Squat Clean (115/75)
- Shoulder to Overhead
- Burpee Over Bar
Strength:
A. Bench Press
- 1×2 @ 65%
- 1×2 @ 72.5%
- 4×5 @ 77.5%*
B. Deadlift
- 1×2 @ 65%
- 1×2 @ 72.5%
- 4×5 @ 77.5%*
*On last set, perform an AMRAP, stop 2 reps shy of failure
Conditioning:
8 min AMRAP:
- 7 Knees to Elbow
- 20 Box Jumps (Step Ups) (24/20)
1/9/14
Strength/Skill:
Make up your strength work from earlier in this week. If you have done both Tuesday and Wednesday’s Strength portion, work with with the coach on a gymnastic skill.
Conditioning:
For time:
Teams of 3 people work to complete a 4500 M Row.
Teams of 4 work to complete a 6K row.
(Athletes must rotate every 500 M)
1/8/14
Reminder:
This Friday 1/10/14 @ 8PM we are hosting the first Northside Throwdown with CrossFit Shoreside! Event details can be found here. The cost is $10 cash at the door and there will be both an Rx and Scaled division. A sign up sheet is at the gym on the bulletin board!
Strength:
A1: Press
- 1×2 @ 65%
- 1×2 @ 72.5%
- 4×5 @ 77.5%*
*On last set, perform an AMRAP, sot 2 reps shy of failure.
A2: Bent Over Row: 6×5
Conditioning:
12 min AMRAP:
- 10 Pull Ups
- 100m Sprint
1/7/14
Back to the normal schedule today.
Reminder:
This Friday we are hosting CrossFit Shoreside for a Throwdown! This will be the first of many competition style events with Shoreside. Heats will start at 8:30PM. For more information check out our Events Page. There is a sign up sheet up at the gym. Please note whether you would like to do the Rx or Scaled division. Everyone is encouraged to participate. This is a great opportunity to prepare for the type of workouts seen during the CrossFit Open.
Drum roll………..This Friday’s workout for the Throwdown will be…..
10 min AMRAP:
3-6-9-12-15…
- Hang Squat Clean (115/75)
- Shoulder to Overhead (115/75)
- Burpee Over Bar
Strength:
Back Squat:
- 1×2 @ 65%
- 1×2 @ 72.5%
- 4×5 @ 77.5% **Last set is AMRAP, stop 2 reps shy of failure
Conditioning:
3 Rounds:
- 50 Air Squats
- 10 Clean & Jerks (135/95) (Grace weight)
Post WOD:
Seated DB External Rotation: 3×8
1/6/14
Congratulations to Katy, Mauricio, and Neal who recently completed their CrossFit Level 1 Trainer Certification. See if you can find them in the photo.
Due to the weather conditions, all classes on Monday 1/6/14 are canceled. We apologize for the inconvenience. We view this as the safest option for athletes and coaches. Please spread the word! Stay safe and keep warm.
WOD to do at Home:
Strength: Pick one of the movements
- HSPU: 3xME (2 min Rest), or
- Pike Push Ups: 3xME (2 min Rest)
Conditioning:
8 min AMRAP:
- 15 V-Sit Ups
- 20 Burpees
- 10 Thrusters (Use the heaviest object possible)
*Score = # Thrusters performed x Weight of the object
**Post pictures and comments to the comments section below or to Facebook!
1/5/14
Open Gym today from 10AM-12PM!
1/4/13
Reminder:
There will be a Foundations Class today @ 9AM! New and experienced athletes are encouraged to attend.
Strength/Skill:
Handstand Skill Work (against wall, freestanding, walking on hands)
Conditioning:
21-15-9
- Power Snatch (95/65)
- CTB Pull Ups
1/3/14
Strength:
A. Bench Press:
- 6×5 @ 70%*
B. Deadlift:
- 6×5 @ 70%*
*On last set, perform and AMRAP, stop 2 reps shy of failure
Conditioning:
5 min AMRAP:
- Squat Clean & Jerks (165/110)
1/2/14
Strength:
Make Up Strength Work
or,
Snatch: 5×1
Conditioning:
6x200m Sprints (Begin each round on the 2:30 mark)
Post WOD:
L-Sits: 3xME