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“Jerky” & Oly – Thursday 11-30

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Warm-up

EMOM 6

Odd – Row 15/12 Cals*

Even – Plank Hold

*Bike = 12/10 Cals

 

 

Strength

  1. Press

3-3-3-3

  1. Push-press

   2-2-2-2

 

WOD

14 Minute AMRAP

7 Clean and Jerks (135,95)

21 Calorie Row

 

Level 2 – 115,75

Level 1 – 95,45

Bike sub = 15 cals

 

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
5×1
1 f.squat + 1 sec pause at bottom + 1 pause at quarter squat @ 75% of 1 RM

5×5
Clean deadlift
90% of clean

Clean
1 power clean+ 1 jerk
65%x 3
75%x 3
80%x 3
85%x 3

“Rinse, Repeat” – Wednesday 11-29

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Warm-up

In 90 seconds

Run 100m

AMRAP V-Ups

 

Rest 30 seconds

 

In 90 seconds

Run 100m

AMRAP Step Ups

 

Rest 30 seconds

 

In 90 seconds

Run 100m

AMRAP Inchworms w/ Push Up

 

Accessory

3 x 10

Ring Rows

Banded Pull Aparts

 

Skill

Ring Dip

Muscle-ups

 

WOD (24 Minutes)

2 Rounds

In 3 minutes Complete

300m Sprint

Then AMRAP

Toes to Bar

 

Rest 1 Minute

 

In 3 minutes Complete

300m Sprint

Then AMRAP

KB Weighted Step-ups (53,35)

 

Rest 1 Minute

 

In 3 minutes Complete

300m Sprint

Then AMRAP

Muscle-ups

 

Rest 1 Minute

 

Level 2 – 44, 26; Ring Dips

Level 1 – 35, 18; Ring Dips

 

Extra Work

1 .Dummbell Seated Strict Press 5-5-5-5-5

 

  1. Split Jerk

2-2-2-2

“Pass the (Double) Dutch” – Tuesday 11-28

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Warm-up

Grab a PVC and a barbell if capable. Partner up!

P1- 250 Row

P2 – Pass Throughs

Switch

P1- 250 Row

P2- Hang Muscle Snatch to OHS

Switch

P1- 250 Row

P2- Sots Press

Switch

 

 

Mobility

Shoulders

 

Partner Strength (16 mins)

In 4 Minutes working 1:1 with your partner

Hands must stay on the bar

1 Power Snatch

1 Hang Squat Snatch

1 Overhead Squat

@115,75

 

Rest 2 Minutes

 

In 3 Minutes working 1:1 with your partner-

Complex @ 135,95

 

Rest 2 Minutes

 

In 2 Minutes working 1:1 with your partner-

Complex @ 155,105

 

Rest 2 Minutes

 

In 1 Minute working 1:1 with your partner-

Complex @ 175,115

 

Level 3- 115+10/75+5lb

Level 2- 95+10/55+5lb

Level 1- 65 +5/35+5

ADV- 145+20/100+10

 

WOD (15 Minutes)

Resting 1:1 With your partner

1000m Row for Time

750m Row For Time

500m Row For Time

250m Row for Time

 

EXTRA WORK

EMOM18

  1. Box Squat w/ KB’s -3 Reps
  2. 2/1 legless rope Climb
  3. Rest

 

Scale to regular rope climbs and work on minimizing to 2 or 3 pulls if unable to perform legless

CrossFit Hero WOD: “Joe” – Monday 11-27

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Joe Lengel Jr., 57, of Toledo, OH, died on November 19, 2012, of a gunshot wound sustained while opening his gym, CrossFit Intensity. Surviving Joe are his wife of 32 years, Karen; sons, Aaron (Kendra) and Matt; daughter, Mary Beth; grandchildren, Aiden, Kolbrin, Kamden, Atley, Avelyn, Koralyn, Aaron II, Layla and Reis. Joe was preceded in death by his grandson Kelan.

 

HERO WOD (40 min cap)

“Joe”

10 Rounds

10 Thrusters 95,65

10 Bar facing burpees

10 Pull-ups

57 Double unders

 

 

Level 3 – 7 Pull-ups

Level 2- (75,55), 7 rounds, 25 Double Unders or 57 singles

Level 1- (65,35), 5 rounds, 80 singles

 

Coaches Tip – This workout is a doozy, scale as necessary to consistently keep moving.

 

Extra Work

Deadlift

(10-8-6-4-2)

70-75-80-85-90%

-Between sets complete a 50ft handstand walk. Scale to 25 ft or 5 Wallclimbs to work towards the skill. Scale up with an obstacle course if you are great on your hands.

“Scrappy” – Saturday. 11-25

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Warm-up

3 Rounds for quality

200m Run

15 I’s with a 1 second pause

Round 2 – Y’s

Round 3 – T’s\

 

Mobility

Shoulder

Overhead Position

 

WOD

5 Rounds

400m Run

10 Power Cleans (135,95)

10 Handstand Push-ups

 

Level 2 – (115/75), 5 handstand push-ups

Level 1 – (95/45), 10 chest to deck push-ups

ADV- Strict, 155,105

 

Extra Work

3 Rounds

16 Alternating Dumbbell Squat Snatches (70,50)

16/13 Calorie Assault Bike

3-2-1 Peg Board Ascents

 

Scale to 1 Peg Board ascent each round or scale to 5 chin-ups

“The 12 Days of…..Thanksgiving!” – Friday 11-24

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Happy Black Friday Kids! Come in an burn off some some of that Holiday lovin’ before you hit that shoppin’…

Today’s class times: 8:30AM, 9:30AM

“12 Days of Thanksgiving”

A nice precursor to the 12 Days of Christmas, this workout is done just like the song: Do movement 1. Then movement 2, 1. Then movement 3,2,1…etc.

Run 200m

2 Burpee Clusters (95,65)

3 Wall Climbs

4 Thrusters

5 Front Squats

6 Power Cleans

7 KB Swings (53/35)

8 KB Snatches

9 T2B

10 Wallballs

11 Bar Facing Burpees

12 C2B Pull-ups

“Jive Turkey” – Thanksgiving Day

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Happy Turkey Day!! We will have one class only today at 9:00AM

Schedule for the rest of the weekend

Friday 11/25 – 8:30AM, 9:30AM
Saturday 11/26 –8:30AM, 9:30AM

Warm-up

2 Rounds

:30 work/no rest

High Knees

Mountain Climbers

Burpees

Jumping Squats

Push Ups

 

WOD

Partner WOD!

1000m Row (Switching every 250m)

1200m Running (switching every 200m)*

100 Burpees

100 Kettlebell Swings (1.5,1)

100 Box Jumps (24/20)

100 Double Unders

1200m Running (Switching every 200m)

1000m Rowing (Switching every 250m)

*Sub run with 150 cal bike, switching every 25cal

Level 2 – 75 Reps

Level 1 -50  Reps

“Skinny Cindy” – Wednesday 11-22

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Warm-up

EMOM 6

  1. 15/12 Cal Row or 12/10 Cal Bike
  2. 1 Round Strict Cindy

 

L1 – 3-6-9 Reps

 

Partner Warmup

P1: 10 Deadlifts w/light weight

P2: Bandy Goodmornings

Switch

P1: 10 Deadlifts w/ light weight

P2: 10 Bandy Pull aparts

 

Strength

EMOM16

Odd- Deadlift 2 Reps @85-90%

Even- 10 Bandy pull aparts- practicing scapular retraction

 

WOD (20 minute cap)

50/40 Cal Row

10 Rounds of Cindy

5 Pull-ups

10 Push-ups

15 Squats

50/40 Cal Row

*Sub 40/30 Cal Bike

 

Level 2- 7 Rounds

Level 1- 5 Rounds

ADV – 20/10lb vest

 

EXTRA WORK

EMOM14

Odd- 2 Front Squats with full pause @85%

Even- 5 strct toes to bar or 30s L-sit

“Powerful Thrusts” – Tuesday 11-21

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Thanksgiving  Week Schedule!

Wednesday 11/22 – Regular Schedule

Thursday 11/23 – 9AM only. Happy Turkey Day!

Friday 11/24 –8:30AM, 9:30AM

Saturday 11/24 – Regular Schedule

 

Warm-up

3 Rounds

Run 200m

5 Front Squat

5 Push Press

10 Thrusters

*Start with empty barbell, add some weight each round.

 

 

Banded hip/hamstring & tricep stretching at pull up structure

 

WOD

1200m Run

Max Effort Thrusters (95,65)

Rest 2 Minutes

800m Run

Max Effort Thrusters (115,80)

Rest 2 Minutes

600m Run

Max Effort Thrusters (135,95)

 

Level 2- (-20/-15lbs)

Level 1- (-30/-30)

 

Coaches Tip – take a second before you pick up the bar and get the biggest set possible each time.

 

Score= time and total thrusters. You can only rest in the front rack for the max effort set.

 

Extra Work

10 Minute AMRAP

25ft RA DB Overhead Lunge (50,35)

5/3 Strict Muscle-ups

25ft LA DB overhead lunge (50,35)

3 Stone to shoulder (135,95)

“Shakes Peterson” & Oly – Monday 11-20

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Warm-up

EMOM 8

  1. 12 Kettlebell Step Ups
  2. 12 Burpees
  3. 12 Kettlebell Swings
  4. 12 Box Jumps w/ Step Down

 

Strength

Every Minute on the Minute

Power Clean and Push-Jerk

 

Minutes 1-4- 3 Reps @75-80%

Minutes 5-8- 2 Reps @80-85%

Minutes 9-12 1 Rep @85-90%

 

WOD

12 Minute AMRAP

10 Hang Cleans (135,95)

10 Box Jumps

10 Kettlebell Swings (2,1.5)

10 Burpees

 

ADV – (155, 105)

L1 – (65, 35)

 

Extra Work

3 Rounds

30/25 Calorie Bike

Max effort Strict Handstand Push-ups

Rest 2 Minutes

 

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