Category: Workout of the Day

Skill

EMOM for 10 Minutes

1 Squat snatch

Spend ten minutes working up to a strong effort squat snatch.  The squat snatch is probably the most difficult lift that we do so start light and learn the mechanics of the lift before you start working with heavy loads.  If you are new to the movement start by catching the bar in the power position and slowly ride the bar down into the bottom of your overhead squat. Squat to the deepest depth that you can while keeping your elbows locked out and your shoulders in their optimal position.

WOD

For time

1-2-3-4-5-6-7-8-9-10

Power Snatch 95/65 lb
Thrusters 95/65 lb

Workout notes

Today’s workout is a barbell couplet with an ascending rep scheme.  Starting with one rep of each movement and moving on to two and three and so on until you finish the round of ten.  That will mean a total of fifty-five reps of each movement.  This is a difficult rep scheme and a difficult pair of movements so be conservative with the weights you choose.  Use a weight light enough that you could perform the reps in sets rather than singles throughout the entire workout. Consider the fact that the majority of the workout happens in the last few rounds and save something in the tank for a strong finish!

Skill

Two rounds of Tabata alternating between both movements

L-seat
Arch hold

We’ve got two skills on the menu today for our double tabata.  The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. We’ll do 8 rounds of each movement so we’ll have 16 rounds total and 8 minutes of work including the rest.  For the L-Seat we will be sitting on the floor with legs straight and elevated.  The most difficult standard is to hold the legs in the air for the full 20 seconds with your hands on the ground beyond your knees. Putting your hands farther in front of your body will make the movement more difficult.  Most athletes will find this standard very challenging. On alternating rounds roll over and attempt a “superman”, or “arch” hold. During the arch hold focus on a tight body position with glutes squeezed, legs together and arms locked out at shoulder width.

WOD

5 Rounds with 1 minute on each station

Sandbag bear hug lunges 100/70 lb
Two arm dumbbell clean & jerks 50/35 lb
Row for calories
Rest

Workout notes

Today’s workout is a five round interval workout with three movements and a minute rest between each round. That puts us at just under twenty minutes so consider this a longer duration workout.  The first movement in our trio is probably a new one for you.  You’ll hold a sandbag at your chest and lunge in place for as much of the minute as you can.  Most of us will probably break the minute up into sets but use a light enough weight that you are keeping that number small. Second you will have a minute to knock out dumbbell clean and jerks.  Small sets are fine but you don’t want a weight so heavy that you are forced to complete them one at a time.  The last station in each round is going to be a minute on the rower.   In the end your score will be the total number of reps you complete at all three stations across five rounds.

Skill

EMOM for 10 Minutes

Strict HSPU

or

1 Strict Press + 4 push press

We’re continuing our handstand push-up or overhead press strength cycle today. Choose between one of two overhead options, upside down or on your feet!   Feel free to continue working with the same movement you practiced last time or switch it up if that feels right for you.      For the strict HSPU you will be working on kicking up against the wall and performing a straight set of strict HSPU.  You can scale by using one or two abmats as a target. The second movement has us partnering up and using a barbell out of squat rack for an overhead complex. Work up to a strong effort 1 rep strict press + 4 rep push press.  The strict press falls of quickly and but so does a 4 rep push press for that matter!  Most of us will find the strict press to be the limiting factor but that’s okay. Stick to the rep scheme and keep that first rep strict.

WOD

Tabata Air-assault for calories
Tabata Box jumps 24/20″
Tabata Wall ball shots 20/14 lb 10/9′

* one minute rest between Tabatas

Workout notes

We will be using the Tabata interval for today’s workout.  The interval is eight rounds of twenty seconds of work and ten seconds of rest.  We’ll work for eight full rounds on each movement with a minute rest to transition and recover between stations.   For the bike you’ll want to wind up the flywheel quickly and hold a higher pace than you normally would in an interval workout with a longer duration. Do you your best to moderate your work so you score close to the same number of calories in each round. One extra calorie in a round likely won’t be worth the effort. For the wall ball shots use a weight with which you can work through most of the twenty second interval non-stop. Pace your box jumps by resting at the top or bottom so you can work continuously for all eight rounds.  We’ll score this workout in the same way you would score the workout “Fight Gone Bad” Count all of the reps you accumulate at each station and come up with one big score.   With all the rest periods that means you have the opportunity to keep the intensity high so treat each twenty second work period as a mini AMRAP.

Skill

EMOM for 10 Minutes

1 Power clean with pause below the knees

We’re working on some positional weightlifting for today’s skill work.  You will have ten opportunities to work on power cleans.  In the power clean we are pulling the bar from the floor with hands just outside of the hips and receiving the bar at the shoulders in a partial squat prior to standing up to finish the lift.  In this version of the power clean we’ll add a pause below the knees which should help you isolate any positional issues you need to work on.  Focus on pulling the bar from the floor under control with the chest up.  Pause momentarily with the bar below the knees.  After the pause generate aggressive vertical momentum by violently opening the hips and catching the bar with your elbows up.  Remember that even though we’re working on the power clean you should still drop lower into a partial squat as the bar gets heavier.

WOD

5 Rounds for time

12 Deadlift 135/95 lb
9 Burpee
6 Hang power cleans 135/95 lb

Workout notes

Today’s workout is a five round triplet with two barbell movements and a small set of burpees. The benchmark deadlift load is light so we’re looking for a weight you can move quickly and efficiently.  After the deadlift knock out a set of vanilla burpees, jumping and clapping overhead.   You’ll finish each round with a set of a more difficult barbell movement, the hang power clean.  Test out the hang power clean and adjust your barbell load based on that rather than the deadlift.

Skill

2RM Strict Weighted Pull-Up

Work up to a strong effort double for a weighted pull-up.  If you are not quite ready for weighted pull-ups perform sets 0f 2 or more strict pull-ups without weight rather than kipping.  If you do not have strict pull-ups yet perform 5-10 sets for max reps of supine ring rows or banded pull-ups with as little assistance as possible or a combination of any of these options.

WOD

AMRAP In 20 Minutes

9 Kettlebell swings 32/24 kg
12 Medicine ball step ups 20/14 lb  24/20″
15 Air squats

Workout Notes:

Today’s workout is a longer duration triplet with two weighted movements and one bodyweight movement. You’ll want to start with a kettlebell that allows you to complete all 9 reps unbroken from the start. If you’ve been considering bumping up your normal kettlebell weight today would be a great day to do it. For the medicine ball step ups you will be holding the ball in any way you choose as you step up to a box.  Try out a few different options before the workout starts to find your preferred method.  If stepping up with weight is a deal breaker for you feel free to scale by leaving the medicine ball out of the equation and opt for bodyweight step-ups instead.

WOD

10 rounds of 1.5 minutes on 1.5 minutes off

10 Two arm dumbbell push press 50/35 lb
5 Two arm burpee dumbbell deadlift 50/35 lb
Max reps double unders

WORKOUT NOTES

Today’s workout is a ten round interval workout with a 1:1 work rest ratio.  You will start each round with a dumbbell complex of ten push press and five two arm dumbbell burpees prior to repping out double unders with your remaining time. You will have a total of ten opportunities to score reps in that ninety second time frame. The push press should be light enough that you can get all ten reps done in one or two sets. For the burpees, the deadlift weight won’t necessarily be the challenge but test that movement out as well and make sure you can move quickly enough to give yourself ample time to score double unders.

WOD

With a clock set for 18 Minutes

3 Minutes of Wall ball shots 20/14 lb 10/9′
3 Minutes of Pull-ups
3 Minutes of Alternating dumbbell snatch 50/35 lb
2 Minutes of Wall ball shots 20/14 lb 10/9′
2 Minutes of Pull-ups
2 Minutes of Alternating dumbbell snatch 50/35 lb
1 Minute of Wall ball shots 20/14 lb 10/9′
1 Minute of Pull-ups
1 Minute of Alternating dumbbell snatch 50/35 lb

Workout notes

Today we’ll use a clock set for eighteen minutes for a three station, three round workout. Your time at each station will start with three minutes and then descend by one minute each round.  Your score will be the total number of repetitions you complete after you have hit every station three times.  There is no rest between stations so keep a total count of your reps as work through each round and allow a few seconds to transition between stations.   Remember that one half of the total workout time occurs in the first round.   Do your best to work continuously but pace yourself at those first three minute stations so you can keep the intensity high in the later rounds.

GYM CLOSED TODAY

Normal hours return Saturday.

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LIMITED HOURS TODAY, CLOSED TOMORROW

We have one class today at 9:30AM and we will be closed tomorrow, Friday the 29th.  Normal hours return on Saturday[/text-with-icon][vc_column_text]

WOD

Partner “Bert”

for time

50 burpees
400M run
100 push-ups
400M run
150 walking lunges
400M run
200 squats
400M run
150 walking lunges
400M run
100 push-ups
400M run
50 burpees

WORKOUT NOTES

We will tackle today’s workout with a partner.  Break up the burpees, push-ups, lunges and squats by working one at a time through each set breaking up the reps however you see fit.  For each of the six 400M runs you will run together.

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.[/vc_column_text][/vc_column][/vc_row]

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THANKSGIVING WEEK HOURS

Wednesday: Normal hours
Thursday: One class at 9:30AM
Friday: Closed
Saturday: Normal hours return[/text-with-icon][vc_column_text]

Skill

Tabata Toe-to-bar or kipping swings

For our skill work spend your time practicing one set of kipping toe-to-bar in every twenty second work period. If you are new to the movement practice connecting kipping swings and getting your knees or toes as high as possible while maintaining a fluid hollow-to-arch swing.

WOD

AMRAP in 20 Minutes

30 Box Jumps 24/20″
20 Alternating dumbbell hang squat clean thrusters 50/35 lb
100M Run

Workout notes

We have a long AMRAP on the menu for today.  This workout has two bodyweight movements  along with a large set of squat clean thrusters. Each round starts with a box jumps.  The volume is high and with twenty minutes on the clock the best strategy will be to pace yourself by slowing down your cadence and stepping off the box at a regular rhythm. After your set of box jumps move to your dumbbell where you will knock out a set of twenty hang squat clean thrusters.  First deadlift the dumbbell to the hang position and squat clean the dumbbell prior to finishing with a thruster.  To start your second rep bring the dumbbell down the same way you would with alternating snatches and pass through the hang with with your other arm.  Finish up with a short recovery run before starting your next round.

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