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“Mothizzle of Drizzle” & Oly – Thursday 11-2

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Warm-up

In 3 minutes

Run 200m

25 Double Unders

Then AMRAP Kettlebell Swings

Rest 1 minute

In 3 minutes

Run 200m

25 Double Unders

Then AMRAP Kettlebell Lunges

 

Strength

  1. Press

2-2-2-2

  1. Push Press

3-3-3-3

 

WOD

600m Run

50 Kettlebell Swings (2,1.5)

100 Double Unders

50 Kettlebell Lunges

600m Run

 

Level 2- (1.5,1), 50 Double Unders

Level 1- (1, 0.75) 200 Singles

ADV – 200 Double unders

 

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

Warm up
All in split jerk stance
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Strength
4×3
2- 10 second pause f. squats
@ 75% of 1 RM
5 bent over rows on dashes
Followed by 5 sotts press

Clean
1 clean+ 1 FS + 1 jerk
65%x 3
75%x 3
80%x 3

“Yo Soy Fiesta” – Wednesday 11-1

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Warm-up

EMOM 6

  1. 20 Lateral Step Up & Overs on Box
  2. 15 V-Ups
  3. 10 Barbell Thrusters with 1 second pause in bottom and 1 second pause in overhead position

 

Accessory

2 Rounds

10 Bandy Side Steps each direction

20 Banded Glute Bridges

 

Strength

Front Squat

3-3-3-3-3

 

WOD

4 Rounds

15 Box Jump Overs

12 Toes to Bar

9 Squat Clean Thrusters (115,75)

 

Level 2- (95,65)

Level 1- (75.45)

 

“Booooooooo!!!” – Tuesday 10-31

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Happy Halloween!! Don’t forget to wear your costume for today’s WOD!! Each class will have a “Best Costume” winner, so crush your costume and get a prize from the CrossFit Swag Bag

Partner WOD!

2 Rounds (37 minute time cap)

Partner 1 Runs 400m

Partner 2 AMRAP row (Cal)

(Switch)

Partner 1 50 KB Swing (53/35)

Partner 2 AMRAP burpees

(Switch)

Partner 1 Runs 400m

Partner 2 AMRAP row (Cal)

(Switch)

Partner 1 30 Hang Power Clean (135/95)

Partner 2 AMRAP Deadlift (135/95 – second barbell)

(Switch)

“Snatchballs” & Oly – Monday 10-31

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Warm-up

10 Behind the Neck Snatch Grip Push Press

1 minute Plank Hold

10 Hang Snatch High Pulls

1 minute Hollow Hold

10 Hang Muscle Snatch

1 minute V-ups

10 Overhead Squat

 

Strength

EMOM10

1 Hang Squat Snatch

2 Overhead Squats

 

WOD 1

“SnatchBalls”

7 min AMRAP

7 Power Snatch (95/65)

10 Wall Balls (24/10)

 

Level 2- 75,50

Level 1- 65,35

 

Rest 4 Minutes

 

WOD 2

50 Sit-ups

30 Overhead Squats (95,65)

50 Sit-ups

 

Level 2- 75,50

Level 1- 55,35

ADV– 30 GHD Sit-ups (115/80)

 

Olympic Lifting Class **4:00 Only**

“Rooney” – Friday 10-27

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Warm-up

Partner Up!

P1: Row 12/10 Calories

P2: AMRAP Hand Release Push Ups

Switch

P1: Row 12/10 Calories

P2: False Grip Ring Rows

Switch

P1: Row 12/10 Calories

P2: AMRAP Good Mornings

Switch

Skill

Muscle-up

Ring Dip

 

Strength

EMOM14

Odd- 3 Deadlifts

Even- 5 Strict Pull-ups

 

WOD

50/40 Cal Row

15 Muscle-ups

50/40 Cal Row

 

Level 3- 8 Muscle-ups

Level 2- 30 Ring Dips/30 Chest to bar Pull-ups

Level 1- 20 Ring dips/20 Pull-ups 40/30 cals

ADV- 25 Muscle-ups

Bike Sub – 40/30 cals

“Planet Bulls**t” & Oly – Thursday 10-26

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Warm-up

2 Rounds

In 2 minutes

Run 200m

AMRAP Burpee Box Jumps/Step Ups

Rest 1 minute

Skill

Rope Climb

 

Double WOD!

WOD 1

21 Front Squats (155,105)

5 Rope Climbs

15 Front Squats

4 Rope Climbs

9 Front Squats

3 Rope Climbs

 

Level 3 (135,95)

Level 2 (115,75)

Level 1 (95,65)

*Can sub rope climbs with wall climbs

 

Rest 7-10 Minutes

 

WOD 2 (15 Minute Cap)

4 Rounds

400m Run

15 Burpee Box Jumps

 

Level 1- 3 Rounds

 

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

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

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Strength
3-3-3-3-3 OHS 3 sec pause at bottom around 75%

Snatch
10 sets
weakest lift determines the weight for complex
1 muscle snatch+ 1 sotts press + 1 Snatch balance

1 Power snatch + 1 squat snatch
60%-2
70%-2
75%-2

“It Burns” – Wednesday 10-25

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Warm-up

1 Round

1:30 on / :30 rest & rotate

  1. Burpees
  2. Double Unders
  3. Bike or Row

 

Single Arm Strength & Stability

3 Rounds

5 SA Bent Over Row RA

5 SA Press RA

50ft lunge with RA Lockout

5 SA Press

5 SA Press LA

50ft lunge with LA Lockout

 

WOD (30 mins)

4 Rounds

1 Minute Work :30s Rest and Rotate

  1. Bike*
  2. Kettlebell swings (2,1.5)
  3. Double Unders
  4. Toes to Bar
  5. Row

*If class is too big to work-in bike, sub with burpees

Score= Total Reps

Double Unders/5

 

Level 2- (1.5,1)

Level 1- (1,0.75)

“Mudge” – Tuesday 10-24

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Warm-up

5 Rounds

:20 on/:10 off

  1. Air Squat
  2. Handstand Hold

 

Level 1 – Plank Hold

 

Partner shoulder stretching

 

 

Skill

Handstand Push Ups

 

Partner Strength

Clean and Jerk

Minutes 0-4 (135,95)

Minute 4-6 Rest

Minutes 6-9 (155,105)

Minutes 9-11 Rest

Minutes 11-13 (185,120)

Minutes 13-14 Rest

Minutes 14-16 (205,135)

 

ADV – Plus 30/20lbs

Level 2 – Minus 40/30lbs

Level 1 -Minus 60/50lbs increase by 10/5lbs

 

Coaches Tip – Your final weight should be 85-90% of your max. Ideally these should be quick singles for most sets or 2’s and 3’s if you can really move the weight. You and partners goal should be to limit the amount of time the barbell is on the ground.

 

WOD

21-15-9 reps for time of:

Dumbbell Hang Squat Cleans (50,35)

Handstand push-ups

 

Barbell sub (115,75)

Can also sub with Kettlebells

 

ADV – strict & Kb’s (53, 35)

Level 2- 15-12-9 HSPUs or Double Push-ups (40,25)

Level 1- Regular Push-ups (30,15)

“Soup Sandwich” & Oly – Monday 10-23

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Warm-up

In 6 mins

Run 600m

Then AMRAP

5 Thrusters

5 Burpee Lateral Jumps

5 Strict Pull Ups

 

Level 1 – Jumping Pull Ups

 

Strength (20 minutes)

Work up to a 1 RM Back Squat

 

Suggested Rep scheme

3-3-2-2-1-1-1

*Mandatory 2 person spots today – no bailing

 

Nutrition Benchmark V 2.0

In 15 mins

Run 1 mile

Then in remaining time complete an ascending AMRAP:

3 Thrusters (95, 65)

3 Burpee Lateral Jumps

3 Pull Ups

6 Thrusters

6 Burpee Lateral Jumps

6 Pull Ups

9 Thursters

9 Burpee Lateral Jumps

9 Pull ups, etc…

 

Level 2- 75,50

Level 1- 55,35, 1200m Run

 

Olympic Lifting Class *4:00PM Only**