3/21/14

Reminder:

 
Open WOD 14.4 has been announced. We will be completing 14.4 during classes on Saturday. If you are participating in the Open, and are unable to make it Saturday, talk with a coach during class to arrange time to do the work out.
 

Strength:

 
Bench Press:
 

  • Find a 5RM
  • 5 @ 95% of 5RM
  • 5 @ 90% of 5RM

 

Conditioning:

 
8 Min AMRAP of:

  • 5 Hang squat snatch (115/75) use your hang muscle snatch weight
  • 10 Burpee over the bar
Extra:

A. 7 min AMRAP of pull ups (use 5RM weight)
B. Turkish get up: 3×3
 
 

3/20/14


 

Strength:

Make Up Strength

Conditioning:

4x400m Sprints
**Each Round begins on the 4 Minute Mark
 

3/19/14

DSC_0123
 

Strength:

A. Strict Press:

  • Find 5RM
  • 5 @ 95% 5RM
  • 5 @ 90% 5RM

B. Weighted Dips or Push Ups:

  • Find 5RM
  • 5 @ 95% 5RM
  • 5 @ 90% 5RM
Conditioning:

4 Rounds:

  • 15 Front Squats (115/75)
  • 30 Double Unders

3/18/14


 

Strength:

A. Snatch Grip Deadlift:

  • Find a 5RM
  • 5 @ 95% 5RM
  • 5 @ 90% 5RM

*2 minutes between sets
B. Weighted Pull Ups

  • Find a 5RM
  • 5 @ 95% 5RM
  • 5 @ 90% 5RM

*2 minutes rest between sets

Conditioning:

3 Rounds:

  • 1 min Row for Calories
  • 1 min AMRAP KBS
  • 1 min to complete one UB set of Pull Ups (ring rows)

**1-3 minutes rest between rounds

3/17/14

Reminder:

 
Don’t forget to submit your CrossFit Open 14.3 scores by 7:00PM tonight!
 

Strength:

 

  • Find 5RM Back Squat (roughly 85% 1RM)
  • 5 @ 95% 5RM
  • 5 @ 90% 5RM

 

Conditioning:

10 Min AMRAP of:
3-6-9-12-15-18

  • Burpee Box Jump
  • TTB

 
 
 

3/16/14

DSC_0337
 
Open Gym today from 10AM-12PM.

3/15/14

DSC_0148
 

Reminder:

There is a Foundations Class today at 9AM! New and experienced athletes are encouraged to come and brush up on their technique.
There will be a Potluck today from 12-3PM today! Please bring a dish/drinks/ or meat (we will grill) to share. We are celebrating the end of the Paleo Challenge and will be announcing the winners! A couple people will be leaving the gym as hundredaires…..

Conditioning:

CrossFit Open 14.2
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

3/14/14


 

Reminders:

This Saturday (tomorrow), we will be hosting a potluck from 12:00PM-3:00PM.  We’ll be eating and announcing the winners of the Winter 2014 Paleo Challenge! Bring a dish or drinks, and an appetite.  All are welcome!
Open WOD 14.3 has been announced. We will be completing 14.3 during classes on Saturday. If you are participating in the Open, and are unable to make it Saturday, talk with a coach during class to arrange time to do the work out. Details on 14.3 can be found here.

Strength:

Bench Press:

  • Find 10RM (+5# from last week)
  • 10 @ 95% of 10RM
  • 10 @ 90% of 10RM
Conditioning:

15 min AMRAP of:
10 HSPUs
20 Pull ups
15 STO (115/75)
30 TTB

 

3/13/14


 

Reminder:

CrossFit Open WOD 14.3 is announced tonight at 7PM! We will be completing the workout on Saturday during classes!

Strength:

Make Up Strength, or
3x through the following complex:

  • 3 Power Cleans
  • 2 Squat Clean
Conditioning:

Teams of 3 or 4 work to complete 4500m Row or 6000m Row
*Athletes must rotate every 500m

3/12/14

 

Strength:

Weighted Push Ups/Dips

  • Find 10RM (+5# from last week)
  • 10 @ 95% 10RM
  • 10 @ 90% 10RM
Conditioning:

For Time:

  • 30 Squat Clean & Jerks (135/95)

 
People that are participating in the nutrition challenge will complete the nutrition challenge workout in place of today’s conditioning.
8 Min AMRAP of:

  • 15 Goblet squats (with the same weight used) 55/35
  • 15 Burpees