WOD Thu July 20, 2017

Part 1: Bench Press 5×5

Short rest between sets, no more than 90 seconds. Same weight all sets, as heavy as possible with good form and speed.

Then…

Pushups
Inverted Rows or Ring Rows
Box Jumps
KB Lunges (total)
KB Russian Twists (total)

3/6/9/12/15/18/21

AMRAP in 16 minutes. Cap of 7 rounds.

No comments.

WOD Wed July 19, 2017

Part 1: Clean 1-1-1

Full or power.

Part 2: EMOM, for 5 minutes:

3 position clean (high hang > hang > floor)

Heavy or light, focus on form.

Then…

10 power cleans
25 toes to bar
10 power cleans
25 pullups
10 power cleans

Option 1: 135/95
Option 2: 95/65
Option 1+: 165/115 or more

No comments.

4th Annual Nick and Ryan Hero WOD

The 4th Annual Nick and Ryan Hero WOD will be held on Saturday August 12, with heats beginning at 9am. All local law enforcement, fire fighters, and first responders are welcome to join us. Coaches will be available to assist those who might be unfamiliar with the exercises.

More information to follow.

Please join us on Saturday August 12 to honor Nick and Ryan.

No comments.

WOD Tue July 18, 2017

Part 1: KB Snatch

Practice the movement. No need to go heavy. See the video below for a description.

Then…

10 kb snatches (5r/5l)
15 situps
20 double unders
1 lap

AMRAP in 20 minutes

Option 2: 2x single unders

Choose your own kb weight.

No comments.

WOD Mon July 17, 2017

Part 1: Back Squat 5×5

Short rest between sets, no more than 90 seconds. Same weight all sets, as heavy as possible with good form and speed.

Then…

15 front squats
10 calorie row or bike
15 shoulder to overhead
10 cals

3 rounds

3 burpees every time you drop the bar except at the end of a set

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75 or more

No comments.

WOD Fri July 14, 2017

Part 1: Athlete’s Choice

Deadlift 5-5-5 or snatch 1-1-1 are suggestions.

Then…

Christine

500m row
12 deadlifts (bodyweight)
21 box jumps

3 rounds

Or…

Diane

Deadlifts
Handstand Pushups

21/15/9

Or…

Open 12.2

In 10 minutes, perform:

30 snatches (75/45)
30 snatches (135/75)
30 snatches (165/100)
AMRAP snatches (210/120)

Talk to the trainer about scaling options for the workout that you want to do.

No comments.

WOD Thu July 13, 2017

Part 1: Bench Press 10-10-10

Build up to your heaviest possible.

Then…

Option 1:

GI Jane

100 burpee pullups

Option 2:

GI Joe

50 burpee pullups

Option 3:

30 burpee muscle ups

For RX, the pullup bar must be above your standing reach.

You may kip the pullups, but you may not use the momentum from your jump to the bar. For RX, each pullup must begin from a dead hang.

Modify the pullups by using a lower bar and doing jumping pullups.

Last done on June 7, 2016.

No comments.

WOD Wed July 12, 2017

Karen

150 wallballs (20/14 to the 10/9 foot lines)

Or…

Open 12.4

150 wallballs
90 double unders
AMRAP muscle ups

AMRAP in 12 minutes

Then (optional)…

1000m or 2000m row

Karen will make your legs sore. Modify by cutting the reps to 100. The row afterwards is optional, but it might be a good idea just to help reduce soreness.

No comments.

WOD Tue July 11, 2017

Open 12.3

15 box jumps
12 shoulder to overhead (115/75)
9 toes to bar

AMRAP in 18 minutes

Modify the toes to bar by doing hanging knee raises.

Modify the WOD by stopping after 5 rounds.

Drink plenty of water before coming to the gym.

No comments.

WOD Mon July 10, 2017

Part 1: Clean or Front Squat 1-1-1

Full or power.

Then…

Option 1: Elizabeth

Cleans (full) (135/95)
Ring Dips

21/15/9

Or…

Option 2: Power Elizabeth

Power Cleans (135/95)
Ring Dips

21/15/9

For Option 1 or Option 2, modify the ring dips by doing matador dips, box dips, or pushups. No bands on the rings.

Or…

Option 3:

KB Swings (55/35)
Pushups

30/20/10

Then (optional workout of the week)…

Wallballs
Calorie Row or Bike

15/12/9/6/3

No comments.

WOD Fri July 7, 2017

Del

25 burpees
3 laps with 20/14 med ball
25 weighted pullups (holding wallball between legs)
3 laps with 20/14 med ball
25 handstand pushups
3 laps with 20/14 med ball
25 chest to bar pullups
3 laps with 20/14 med ball
25 burpees

Modify the laps by running without a ball.
Modify the weighted pullups by doing unweighted strict pullups > pullups > ring rows.
Modify the handstand pushups by doing regular pushups.
Modify the chest to bar pullups by doing regular pullups or ring rows.

Or…

Bulger

1 lap
7 chest to bar pullups
7 front squats (135/95)
7 handstand pushups

10 rounds

Modify the chest to bar pullups by doing regular pullups or 10 ring rows.
Modify the front squats by reducing the weight or by doing 10 kb goblet squats.
Modify the handstand pushups by doing 10 regular pushups.

Bulger may be done partner style, with partners taking turns doing rounds. If you don’t want to work out for 20+ minutes due to the heat, do it with a partner. Either way, make sure you are hydrated.

One year ago tomorrow (July 7), a sniper shot twelve and killed five police officers who were patrolling a police brutality protest in Dallas, Texas. Erin L. suggested a Hero WOD to remember them, which is a good way to cap off 4th of July week. Thank you to all those who risk their lives to keep us safe and free, and especially to those who perish in doing so. And thank you Erin for the suggestion.

No comments.

WOD Thu July 6, 2017

Part 1: Bench Press 1-1-1

Then…

Open 13.2

5 shoulder to overhead (115/75)
10 deadlifts (115/75)
15 box jumps (24/20)

AMRAP in 10 minutes

Or…

CrossFit Baseline

500m row
40 squats
30 situps
20 pushups
10 pullups

Or do both.

No comments.

WOD Wed July 5, 2017

Option 1: Open 11.1

30 double unders
15 barbell ground to overhead (75/55)

AMRAP in 10 minutes

Modify the DU by doing 25 lateral jumps over the barbell

Option 2: Annie

Double Unders
Situps

50/40/30/20/10

Modify the DU by doing 2x single unders

Option 3:

Double Unders 50/40/30/20/10
KB Swings 25/20/15/10/5
Situps 50/40/30/20/10

KB is 55/35

Modify the DU by doing 2x single unders

Do one or more of the above.

No comments.

WOD Tue July 4, 2017

Pete

51 toes to bar
10 clean and jerks (155/105)
51 wallballs
10 clean and jerks
51 burpees
10 clean and jerks
51 calorie row

We miss you, Pete.

Classes at 830am, 11am, noon, and 4pm. Happy Independence Day!

No comments.

WOD Mon July 3, 2017

Part 1: Back Squat 1-1-1

We haven’t done a one rep max back squat since December. Go as heavy as possible with good form.

If you don’t want go go heavy, do 3×5 with lighter weight instead.

Then…

Jackie

1000m row
50 thrusters (45/35)
30 pullups

Normal schedule Monday, July 3.

Classes at 830am, 11am, noon, and 4pm on Tuesday, July 4.

No comments.

WOD Fri June 30, 2017

Part 1: Snatch 1-1-1

Then…

Power Snatches 1/2/3/4/5/6/7
Wallballs 3/6/9/12/15/18/21

Option 1: 95/65
Option 2: 75/55
Option 3: kb swings 3/6/9/12/15/18/21 instead of power snatch
Option 1+: 115/75 or more

Then (optional)…

15 cal bike
15 cal row
1 lap

In that order.

No comments.

WOD Thu June 29, 2017

Part 1: 500 single unders

For time. Cap of 7 minutes.

Then…

6 pullups
12 situps
18 walking lunges (total)
24 double unders
30 second plank

AMRAP in 20 minutes

Option 2: 10 ring rows instead of pullups; 2x single unders instead of DU
Option 1+: chest to bar pullups

No comments.

Holiday Schedule

Our Holiday schedule will be as follows:

Monday — regular schedule
Tuesday (July 4) — classes at 830am, 11am, noon, and 4pm — all other classes cancelled

Happy Independence Day!

No comments.

WOD Wed June 28, 2017

Part 1: Deadlift 3-3-3

Or just get warmed up for the workout.

Then…

CrossFit Open 11.2

9 deadlifts (155/100)
12 hand-release pushups
15 box jumps (24/20)

AMRAP in 15 minutes

No comments.

WOD Tue June 27, 2017

Part 1: Press or Bench press 3-3-3-3-3

Same as yesterday.

Then…

20 shoulder to overhead
15 knees to elbows
Laps

3 rounds

The laps portion is:

1 lap with 2 arm kb farmer carrry
2 laps with 1 arm farmer carry
3 laps with no farmer carry

Do one of the above for each round, in any order you desire. 6 laps for the entire workout.

Example: Ben does 1 lap with 2 kbs for the first round, 3 laps with no kbs for the second, and 2 laps with 1 kb for the third.

Option 1: 95/65; 55/35 kb
Option 2: 75/55; 35/25 kb; 25 situps instead of knees to elbows
Option 1+: 115/75; 70/45 kb

You may alternate arms as desired on the 2 laps with 1 kb round.

Use dumbbells if all the kbs are being used. Or go in heats.

No comments.