Blog Search

“Mojitos” – Tuesday 7-17

By: 0

Warm-up

7:00 AMRAP

100M Run

50’ Waiter’s Walk Left Side

20 Goblet Lunges

50’ Waiter’s Walk Right Side

10 Arch Snap To Hollow https://www.youtube.com/watch?v=r8sx–IKzlU

 

Skill

Pull Ups

 

 

Midline

1 Minute of Hollow Rocks

1 Minute of Russian twists with kb

1 Minute of bicycle Abs

1 Minute plank Hold

Rest 1 Minute

Repeat in 30s Intervals

 

WOD (23 Min)

2 Rounds

In 3 Minutes

400m Run

Then AMRAP Double Unders

 

Rest 1 Minute

 

In 3 Minutes Complete

300m Run

Then AMRAP Goblet Step-ups (1.5,1)

Rest 1 Minute

 

In 3 Minutes Complete

200m Run

Then AMRAP Pull-ups

 

Rest 1 Minute

 

Level 2- (1,0.75)

Level 1- (0.75, 0.5), 300-200-100

ADV- Chest to Bar Pull-ups, 50,35lb DBs

 

Extra Work

EMOM 20

30 Dubs

1 Squat Snatch

 

Start at 60% and work to 85-90% no later than round 12.  Stay there for a while go up or down depending on how you feel from there.

“Bear Hug” & Oly – Monday 7-16

By: 0

 

Warm-up

200/150 strapless row

200/150  for just the legs,

200/150 just the arms

200/150 everything

 

 

Strength

EMOM10

1 Bear Complex

https://youtu.be/f2Ikgkv0IFE

 

WOD

40/30 Calorie Row

20 Hang Squat Clean Thrusters(115,75)

40/30 Calorie Row

20 Hang Squat Cleans

40/30 Calorie Row

20 Hang Power Cleans

 

Level 2- 95,55

Level 1- 75,35

ADV – 135,95

 

Extra Work

20 min AMRAP

200m Run

10 Strict HSPUs*

 

ADV

1st 10 minutes – 2 plate deficit

2nd 10 minutes – 1 plate deficit

 

*Scale accordingly

 

Olympic Lifting Class **4:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Practice keeping bar close to body with band
2 rnds
10 squat
10 jump squat
10  sotts press

Clean
3 position pause cleans
Work up to a challenging weight
1 power clean + 1 low hang clean + 1 high hang clean +1 jerk
65%x2
75%x2
80% x2
75%x2
65%x2

Snatch
5 sets
3 position snatch focus on contact

In between sets superset 5 weighted back extensions
5 rows
stretch

“I See Crazy People” – Friday 7-13

By: 0

Warm-up

Run 400m

Then 2 Rounds

:30 on/:10 off

  1. Medball Deadlifts
  2. Medball Front Squats
  3. Medball Thrusters
  4. Medball Jackknives

 

 

Strength

Push-press

3-3-3-3-3

WOD
30 Shoulder to Overhead (95,65)
30 Wallballs
40 Toes to Bar
30 Wallballs
30 Shoulder to Overhead

Level 2- (75,50)
Level 1- (55,35)
– Looking to switch it up? Replace the BB with KBs or DBs. Suggested weight (35,25)​

Extra Work

4×500 Row

Rest 3 mins between each interval

“Big ‘n Angry” & Oly – Thursday 7-12

By: 0

Warm-up

EMOM 6

  1. 12 Burpees
  2. 20 Lateral Up & Over on ox
  3. :45 Squat Hold

 

 

Midline

3 Rounds

30s plank ups over the barbell

30s BB roll-outs

30s hollow rocks

30s Rest

 

Strength

EMOM 12

2-PosHang Squat Snatch

  • High
  • Mid

L1- 2 Hang Power Snatch 2 OHS

 

WOD

10 Minute AMRAP

15 Burpee Box Jumps

15 Overhead Squats (115,75)

 

Level 2- 95,55

Level 1- 75,35, 10 Burpee Box Jumps or Burpee Step-Ups

 

Olympic Lifting Class **6:00PM Only**

“Strategery” – Wednesday 7-11

By: 0

Warm-up

In 4 minutes:

Run 400m

AMRAP Double Unders

 

 

Skill/accessory

3 Rounds

  1. Good-mornings x10
  2. Weighted glute Bridges x10

 

WOD

For Time:

40 Clean and Jerks (135,95)

300 Double Unders

**E4MOM

400m Run

 

Level 3-115,80; 200 double unders

Level 2- 95,55; 500 singles

Level 1-75,35; 300 singles

ADV-155,105

 

-Clean and jerks and double unders can be partitioned in any order

 

Extra Work

5 rounds for time of:
20 GHD sit-ups
3 legless rope climbs

“Moist Ointment” – Tuesday 7-10

By: 0

In 90s complete

15/12 Calorie Row

in the remaining time-

Hollow Hold

Rest 30s

In 90s complete

15/12 Calorie Row

in the remaining time-

Handstand Hold or High plank hold

Rest 30s

In 90s complete

15/12 Calorie Row

in the remaining time- Wall Sit Hold

 

 

Strength

Front Squat

5-5-5-5- Straight Sets

 

WOD (20 Min)

1200m Row

30 Handstand Push-ups

50 Kettlebell Swings (2,1.5)

 

Level 2- 20 Handstand Push-ups or 50 Regular Push-ups, (1.5,1)

Level-1 30 Push-ups, (1,0.75)

Adv – Strict HSPU

 

Extra Work

3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-ups

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

CrossFit Benchmark WOD: “Hope” & Oly – Monday 7-9

By: 0

The “Hope” Benchmark WOD was first posted on crossfit.com as the workout of the day for Saturday, July 6, 2013 (130706). aka: “CrossFit for Hope” or “Hope for Cures”. The workout was an early initiative of what became the CrossFit foundation to benefit St. Jude Children’s Hospital.

Warmup:

Run 400m

Then 1 round, 1 min on/:20 rotate

Burpees

Muscle snatches w/ BB or PVC

Lateral step up & overs

Thrusters w/ BB or PVC

Strict pull ups/negatives

 

 

 

WOD(18 mins)

“Hope”

Three rounds of:

Burpees

Power Snatches (75,55)

Box jumps (24,20)

Thrusters (75,55)

Chest to bar Pull-ups

 

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for a good score. One point is given for each rep.

 

Scaled – (55/35)

 

Extra Work

Work up to a heavy weight for the complex

2 Power Clean

2 Power or Split Jerks

 

Olympic Lifting Class **4:00 Only**

“Release the Kraken” – Sunday 7-8

By: 0

Warm-up

4 Rounds

:20 on/:10 off

Jump Rope

 

Rest 1 minute

 

4 Rounds

:20 on/:10 off

Bike or Row

 

 

Strength

1.Strict Press

3-3-3-3-3

  1. Strict Pull-up*

    5-5-5-5

*Complete between sets of presses

 

WOD

50/40 Calorie Bike or Row

20 Power Cleans (155,105)

100 Double Unders

10 Power Cleans

 

Level 3-135,95

Level 2- 115,75

Level 1- 95, 45

ADV (205/135) for the 2nd round of power cleans

“Teach Me How To Snuggie” & Prehab – Saturday 7-9

By: 0

Warm-up

In 2 minutes

100m KB Run (.75/.5)

AMRAP Goblet Squats

 

Rest 1 minute

 

In 2 minutes

Run 200m (no sandbag)

AMRAP Calories on Rower or Bike

 

 

2 Rounds

10 Bandy Good Mornings

10 Bandy Side Steps each way

 

 

Skill

Wallballs

 

WOD (25 minutes)

5 Rounds

In 4 Minutes complete:

200m KB Run (.75/.5)

20 Wallballs

Then AMRAP Calories

On the Rower or Bike

Rest 1 Minute

 

Score=Total Calories Rowed/Biked

 

ADV-100m KB Run (1, .75)

 

Extra Work

Every 3:00 for 12:00

1 Drop Snatch + 2 Overhead Squats

*build up to a moderate weight before starting

 

Rest 5:00

 

Then

Max Reps Overhead Squat at 50% of Heaviest Set

 

Score is Heaviest set and reps for OHS