Thursday 7/2/15

Strength/Skill:
Hang squat snatch (power position)
3-3-3-3-3 – progressive loading

WOD:
8 min AMRAP
10 power snatch (75/55)
30 double unders

*Score for rounds and reps

Unloaded:
10 min AMRAP
16 DB snatches – 8 each arm
30 single unders

*Score for rounds and reps

Wednesday 7/1/15

WOD:
“Jackie”
For time
1000 m row
50 thrusters (45/35)
30 pull ups

Unloaded:
4 rounds
10 ring rows
15 KB sumo deadlift high pull
20 flutter kicks – 20 each leg

image

Tuesday 6/30/15

WOD:
Back squat
20 min to establish a 3 rep max

Push press
15 min to establish a 3 rep max

Unloaded:
50 jumping pull ups
50 push ups
50 sit ups
50 air squats

image

Monday 6/29/15

WOD:
For time
1 mile run
25 OH squats (95/65)
50 sit ups
75 double unders
50 KB swings (53/35)
25 box jump overs (24/20)

*30 min time cap

Unloaded:
3 min tabata
KB swings
-1 min rest-
3 min tabata
Plank hold
-1 min rest-
3 min tabata
Burpee
-1 min rest-
3 min tabata
Mountain climbers

*Score for total reps

image

Saturday 6/27/15

WOD:
“Team Lumberjack 20″

With a partner
30 deadlifts (275/155)
400 m run
30 KB swings (72/53)
400 m run
30 OH squats (115/75)
400 m run
30 burpees
400 m run
30 CTB pull ups
400 m run
30 box jumps (24/20)
400 m run
30 DB squat cleans (45/25)
400 m run

*Break up reps however needed. Partners run together.

R.E.D. Friday 6/26/15

WOD:
For time
75 thrusters (115/75)

*EMOM 5 burpees including the first minute.

Firebreather Challenge
“Kalsu”

100 thrusters (135/95)

*EMOM 5 burpees

Unloaded:
500 m row
4 rounds
10 DB push press
10 hanging knee raises
10 mountain climbers – each leg/20 total

image

Thursday 6/25/15

Suck it up buttercups. I know how much most of you dislike running, and I also know how low attendance has been the last two days…. So quite a few of you are due back in today. Come in, get it done. Feel better about yourself. Remember there are people rolling around in wheelchairs who’d give just about anything to be able to do this workout.

WOD:
For time
200 m run
1 min rest
400 m run
2 min rest
600 m run
3 min rest
800 m run
3 min rest
600 m run
2 min rest
400 m run
1 min rest
200 m run

Unloaded:
3 rounds
400 m run
15 med ball cleans
15 hand release push ups

*If you’re one of the guys who ran on Tuesday, I’d like to see you on a rower tonight.

20150625_202639

Wednesday 6/24/15

WOD:
For time

20 hand stand push ups

Then…

5 rounds
20 DB snatches (45/25) – 10 each arm
20 pull ups
30 double unders

Then…

400 m plate carry (45/25)

Unloaded:
For time
50 walking lunge steps
40 DB snatch – 20 each arm
30 sit ups
200 m run
10 med ball cleans
200 m run
30 sit ups
40 DB snatch – 20 each arm
50 walking lunge steps

IMG_1311

Tuesday 6/23/15

Strength:
Snatch
25 min to build up to a heavy single

*See WODTogether for more details

WOD:
8 rounds
Tabata KB swings (53/35)

Unloaded:
4 rounds – 3 min AMRAPs
500 m row
Max knee raises

*3 min rest between rounds

tmp_13774-20150623_2040292028436599

Monday 6/22/15

WOD:
“Fight Gone Bad”

3 rounds
1 min – wall balls (20/14)
1 min – SDHP (75/55)
1 min – box jump (20/20)
1 min – push press(75/55)
1 min – row calories
1 min of rest

*Score for total reps

Unloaded:
15 min AMRAP
15 KB swings
15 push ups
10 box step ups

*Score for rounds and reps
image

R.E.D. Friday 6/19/15

WOD:
21-15-9
Squat clean (135/95)
Ring push up
400 m run

*Obviously only do one 400 m run per round.

Unloaded:
5 rounds
10 ring rows
10 wall balls
20 walking lunge steps

tmp_18354-20150619_1831482028436599

Thursday 6/18/15

WOD:
5 rounds of 3 min AMRAP
500 m row
Max toes to bar

*Rest 3 min between rounds. Score for total TTB.

Unloaded:
5 rounds
8 burpees
200 m run
Rest 1 min

IMG_1305

Mobility Program

We offer a punch card for half hour 1-on-1 mobility sessions with Mike, our mobility specialist. He will spend time assessing your movement patterns and personally take you through the best mashing, smashing, stretching and moving that can be put together for your mobility needs. So, if you don’t know what to stretch or how to stretch it, or you know that it’s something you just won’t do by yourself – this is an excellent option for you.

As we launch this program, we are offering an intro price of $25 for 5 half hour sessions. Get in on this while you can. It breaks down to five bucks a session and is an absolute steal for what you get. Please talk to a coach at the gym to buy a punch card, check out Mike’s schedule, and get your name down for a slot.

So, if you’re new to CrossFit, let’s talk about what mobility is and why it is important.

Mobility is the ability to move a limb through full range of motion – with control. Think of mobility as the ability to move how our body was designed to – like you would see a very young kiddo move.

how-to-squat

As life goes on, we get older and get stuck in our habits of not moving. Think sitting at a desk, wearing elevated heels, or simply not using our body the way it was meant to. The typical use it or lose it applies here and unfortunately most of us are likely to lose it.

Mobility is so incredibly important because it provides injury prevention. If your body/joints are able to move as they are supposed to, they will stay healthy. It’s when our mobility is limited and our body isn’t moving properly that injuries occur.

While we do offer a mobility class Thursdays at 5:30pm, we’ve realized that everyone’s needs are different. A general mobility class is something that EVERYONE should take advantage of, but a lot of people need something more personalized. We encourage everyone to take advantage of our mobility punch card and get some good mobility work in.

Wednesday 6/17/15

Strength/Skill:
Snatch
3-3-3-3-3 – progressive loading

WOD:
Box jump
6 min to establish a max box jump

Then…

EMOM for 6 min
5 box jumps (80% of max)

Unloaded:
12 min AMRAP
15 KB swings
10 push ups
200 m run

*Score for rounds and reps

image

IMG_1289

Tuesday 6/16/15

WOD:
For time
30 muscle ups

Rest 2 min

30 ground to overhead (135/95) – AKA “Grace”

Rest 2 min

800 m run

*If unable to perform muscle ups…. do 3 rounds of 10 C2B pull ups and 10 ring dips (without a band if possible).

Unloaded:
40-30-20-10
DB snatch
Mountain climber
DB row (from plank position)

IMG_1287

tmp_16076-20150616_1929562028436599

Monday 6/15/15

Strength:
Split jerk
3-3-3-3-3 – progressive loading

WOD:
8 min AMRAP
3-6-9-12-etc… OH squat (95/65)
20 double unders

*Score for total reps of OH squats
Unloaded:
4 rounds
45 sec of wall balls
15 sec of rest
45 sec of burpees
15 sec of rest
45 sec of sit ups
15 sec of rest
45 sec of box jumps
1:15 sec rest

*Score for total reps

IMG_1284

IMG_1286

Saturday 6/13/15

WOD:
4 rounds
400 m run
15 hand stand push up
2 rope climbs

R.E.D. Friday 6/12/15

WOD:
21-15-9
KB swing (53/35)
Box jump (30/24)

2 min rest

15-12-9
KB snatch (53/35) – each arm
Burpee box jump (24/20)

2 min rest

12-9-6
KB clean and press (53/35) – each arm
Box jump over (24/20)

Unloaded:
5 rounds
15 KB swings
10 hanging knee raises
200 m run

IMG_1273

IMG_1281

Thursday 6/11/15

Skill:
Muscle up practice

WOD:
20 min AMRAP
5 power cleans (135/95)
10 toes to bar
15 wall balls (20/14)

*Score for total rounds and reps
Unloaded:
For time
40 plate G2O
10 burpees
40 air squats
10 burpees
40 sit ups
10 burpees
40 plate G2O
10 burpees

IMG_1268

IMG_1272

Wednesday 6/10/15

WOD:
4 x max effort strict pull ups

Then…

“Griff”
2 rounds
800 m run
400 m run backwards

Unloaded:
2 min tabata of each movement (4 rounds of 20 seconds on, 10 seconds off)
Push up
Walking lunge
Sit up
Banded ring rows
Ring rows

*2 min rest between movements

image

Follow

Get every new post delivered to your Inbox.