2/1/17

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2017 CrossFit Open

Registration for the 2017 CrossFit Open is live! The CrossFit Open runs from 2/23 to 3/27. That’s 5 weeks, with CrossFit announcing 1 workout/week for all CrossFitters to complete. The Open is scaleable, and we encourage everyone to give it a try. REGISTER HERE
We will be completing the Open workouts on Friday nights (in place of the Friday night classes).
On Friday, 2/17 we will be hosting a Pre-Open Friday Night Lights event. We’ll be randomly assigning athletes to teams this night, picking team names, and capping the night off with a workout!
If you have any questions about the Open, or the event on the 17th, ask a coach!

Strength:

A1. Weighted Push Ups: 10RM, then -10% for 2×10
A2. DB Row: 10RM, then -10% for 2×10

Conditioning (Test):

Fitness
14 min AMRAP:

  • 20 Pull Ups (Ring Rows)
  • 20 Burpees
  • 50 Wall Balls (20/14 –  10ft/9ft)
  • 100 Double Unders

Performance
14 min AMRAP:

  • 7 Muscle Ups
  • 50 Wall Balls (20/14 – 10ft/9ft)
  • 100 Double Unders
Mobility:

OHS: 3×3 w/ a 3 sec pause at the bottom of reps 1+2

1/31/17

2017 CrossFit Open

Registration for the 2017 CrossFit Open is live! The CrossFit Open runs from 2/23 to 3/27. That’s 5 weeks, with CrossFit announcing 1 workout/week for all CrossFitters to complete. The Open is scaleable, and we encourage everyone to give it a try. REGISTER HERE
We will be completing the Open workouts on Friday nights (in place of the Friday night classes).
On Friday, 2/17 we will be hosting a Pre-Open Friday Night Lights event. We’ll be randomly assigning athletes to teams this night, picking team names, and capping the night off with a workout!
If you have any questions about the Open, or the event on the 17th, ask a coach!

Strength:

Squat Snatch: 3RM, then -10% to -15% for 2×3

Conditioning (Practice):

Choose one of the following:

  • 5 x 400m Run (on the 3 mins)
  • 5 x 400m Row (on the 3 mins)
  • 5 x 25 cal Bike (on the 3 mins)
Stability:

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

1/30/17

2017 CrossFit Open

Registration for the 2017 CrossFit Open is live! The CrossFit Open runs from 2/23 to 3/27. That’s 5 weeks, with CrossFit announcing 1 workout/week for all CrossFitters to complete. The Open is scaleable, and we encourage everyone to give it a try. REGISTER HERE
We will be completing the Open workouts on Friday nights (in place of the Friday night classes).
On Friday, 2/17 we will be hosting a Pre-Open Friday Night Lights event. We’ll be randomly assigning athletes to teams this night, picking team names, and capping the night off with a workout!
If you have any questions about the Open, or the event on the 17th, ask a coach!

Strength:

Back Squat:
Every 3 mins, perform 10 reps (shoot to finish each set within 30 secs) – complete 3 rounds, increasing weight from last week

Conditioning (Practice):

For Time:

  • 30 Burpees
  • 50 RKBS (70/53)
  • 30 Burpees
Mobility:

OHS: 3×3 w/ a 3 sec pause at the bottom of reps 1+2
 

1/29/17

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

1/28/17

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Focus of Today’s Foundations:
  • Push Press
  • Push Jerk
  • Kettlebell Swings (KBS)
Conditioning (Practice):

Part A.
Teams of 2 work to complete:
15 min AMRAP:

  • 50 Power Cleans (155/115)
  • 100 Partner Wall Balls
  • 200 Double Unders (400 Singles)

Part B.
800m Run, 1000m Row, or 60 Cal Bike

1/27/17

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Working on Double Unders this week! Remember to bring your jump rope!

Strength:

 
25 mins to complete the following:
Warm Up:
1 1/4 Front squats: Perform 3 reps every 1:30

  • 3 @ 50%
  • 3 @ 60%

Part A.
1 1/4 Front Squats: 4×5 (start at 60% 1RM BS or 65-70% 1RM FS)*
*Perform a set every 2:30, making sure that all 5 reps are completed within 30 secs
Part B.
Nordic Curls (w/ partner) use a 3 sec negative: 4×3*
*Perform a set every 2:30

Conditioning (Test):

Fitness
7 min AMRAP:

  • 10 KBS
  • 10 Ring Rows
  • 10 Push Ups

Performance
7 min AMRAP:

  • 10 Power Snatches (75/55)
  • 3 Bar Muscle Ups
Mobility:

OHS: 3×3 w/ a 3 sec pause at the bottom of reps 1+2

Extra:

3 min AMRAP of Double Unders

1/26/17

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Today’s Schedule:
  • 6AM – Make Up Class/Open Gym
  • 9AM – Make Up Class/Open Gym
  • 5:30PM – Open Gym
  • 6:30PM – Olympic Lifting
  • 7:30PM – Foundations
Focus of Today’s Foundations:
  • Strict Press
  • Deadlift
  • Rowing

1/25/17

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Working on Double Unders this week! Remember to bring your jump rope!

Strength:

Squat Clean: 3RM, then -10% to -15% for 2×3

Conditioning (Practice):

4 Rounds:

  • 5 Box Jumps
  • 5 Burpees
  • 100m Sprint
  • Rest
Mobility:

OHS: 3×3 w/ a 3 sec pause at the bottom of reps 1+2

1/24/17

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Working on Double Unders this week! Remember to bring your jump rope!

Strength:

A1. Weighted Push Ups: 10RM, then -10% for 2×10
A2. DB Row: 10RM, then -10% for 2×10

Conditioning (Test):

Fitness
6 Rounds:

  • 1 min AMRAP KBS (53/35)
  • 1 min AMRAP Double Unders

Score is your total # of KBS + DUs
Performance
In 12 mins, record the highest run you completed on the following ladder:
5-10-15-20-25-30-35…

  • Unbroken KBS (53/35)

10-20-30-40-50-60-70

  • Unbroken Double Unders

If you miss a rep, you must start again at the beginning of the ladder

Mobility/Stability:

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

1/23/17

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Working on Double Unders this week! Remember to bring your jump rope!

Strength:
Back Squat: 3×10 (complete a set every 3 mins on the min) (aim to complete each set within 30 secs) (start @ 65-70% 1RM)
Conditioning (Practice):

4 Rounds: (15 min cap)

  • ME TTB/V-Ups/Sit Ups
  • 10 UB Push Press (start at 65% – you can increase weight each round)
  • 200m Run/250m Row/30 Cal Bike
Mobility:

OHS: 3×3 w/ a 3 sec pause at the bottom of reps 1+2