Category: Workout of the Day

We’re going to focus on skills and technique today in both the warm up and the strength portion of the day. 

After your warm up:

1 min L-sit (or a scaled down version of this)

1 min hollow body hold

1 min plank hold

(Rest 10 seconds between each exercise)

THEN:

Every Minute on the Minute for 10 minutes: 3 Power Cleans

If your technique is solid, see how 75% of your bodyweight feels.  If you are still working on getting comfortable with this movement choose a weight that allows you to keep clean technique through all three reps.  We’re looking for QUALITY here!! As you get tired your technique will become even more important to be able to continue to move the weight efficiently.  If your form starts to break down, drop some weight!

WOD:

15 Minute AMRAP

10 C2B Pull Ups

15 KB Swing 24/16

20 Air Squats 

 

 

Hey all! It’s Tuesday! That means the 5:30 Class is dedicated to Olympic Lifting. If you normally attend the 5:30 class and are not interested in working on the Snatch or Clean and Jerk come to the 4:45 class or the regular 6:30! The WOD programmed for today is short so the 4:45 class will have time for the strength as well.

On to the important stuff,

STRENGTH:

Jerk!  Work up to a heavy single for the day

WOD:

21-15-9

Deadlift 225/155

Box Jump 24/20

The Deadlift should be heavy but something you could hit atleast 10 unbroken reps of. Around 50% of your 1RM is a good place to start. 

Strength:

Backsquat 5×5

Add 5 pounds from the last 5×5 set.

WOD:

10 Push Press 135/95

15 Burpees Over Bar 

20 Sit Ups

25 Mountain Climbers 

20 Sit Ups

15 Burpees Over Bar

10 Push Press 135/95

 

Happy Sunday!

We’ll be working on refining our kipping swings during the warm up. This will prepare you for our Strength portion of the day:

“Death by Pull Ups” 

WOD:

10 Min AMRAP

10 KB Snatches 

100M Sprint 

Don’t forget about our new weekend schedule! 8:30 and 9:30 classes today followed by Olympic Lifting at 10:30.  Sunday classes are at 11 and 12! 

Your work for today:

Strength:

Overhead Squat

A suggested rep scheme here is 5 sets of 3. If you are not experienced with the overhead squat or struggle with the overhead position you will be working on technique today with minimal weight.  We want to stress here that good position and safety is FAR more important than how much weight you have on the bar.

WOD:

200M Farmer Carry (DB or KB)

30 Push Ups

30 Weighted Lunges (DB or KB)

30 Double Unders 

20 Push Ups

20 Weighted Lunges (DB or KB)

20 Double Unders 

10 Push Ups

10 Weighted Lunges (DB or KB)

10 Double Unders 

200M Sprint

Remember to talk to your coach about properly scaling reps or weight for any movements you’re having difficulty with. 

I hope you enjoyed today’s colorful post, wanted to spice things up for the weekend! Have fun today! 

 

Happy Friday! 

Just a friendly reminder to everyone that as class sizes grow it’s even more important to show up on time to classes. We realize that things happen and we’re not expecting perfection from anyone, but please do your best to be prompt! 

Your work for today:

Deadlift 

5×5

Add 5-10# from your last sets.

WOD:

Tabata Air Squats (your score is the lowest number of squats you do in a round)

REST 

8 Min AMRAP

12 Burpee Box Jumps

9 Toes to Bar 

 

Strength:

3RM Hang Squat Clean

New to squat cleaning or Olympic lifting in general? No problem! Your 3RM for the day might be much lighter than your power clean or maybe even an empty barbell. Working on technique here will be much more important than putting up a big number. 

WOD:

21 KB Swings 53/35

15 Thrusters 95/65

400 M Run

15 KB Swings

12 Thrusters

200 M Run

9 KB Swings

9 Thrusters

100 M Run 

Who’s ready for the first workout of 2013?! 

STRENGTH:

Push Press

5-4-3-2-2-1-1-1

Go for a new 1 RM!

WOD:

Max Reps in 2 minutes at each station with 30 seconds of rest between each:

Ball Slams

HSPU or Regular Push Ups

Pull Ups

Squats 

Clean&Jerk 65/95

Sit Ups

Burpees

 

HAPPY NEW YEAR!!

We hope you all had a fun and safe New Years Eve! Just a reminder that we are closed today.  The CrossFit Open Competition is around the corner so if you’re looking for something to do today, give 7 minutes of burpees a try! 

We are looking forward to an exciting year with all of you! Here’s to hard work, fun and plenty of PR’s in 2013!