April 30, 2018

A.

STRENGTH/SKILL:
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes – 50 Double-Unders (100 Singles, or 30 Seconds of DU practice)
Even Minutes – Max Handstand Push-ups (FB – Strict HSPU/One Gym Length HSW)

B.

METCON:
1,000 Meter Row
20 Calorie Bike

30 Burpees
40 Wall Ball Shots (20/14)
 

April 29, 2018

A.

STRENGTH:
12 Minute EMOM:

Station 1 – 5 Pull-Ups (FB – C2B) + 10 Push-Ups

Station 2 – 15 Air Squats

* You will be seeing extra pull-ups, push-ups and running in the next 4 weeks to prepare you for the “Murph” Challenge. 

B.

METCON:

10 Minute AMRAP:

1 Deadlift (115/75)

1 Hang Power Clean

1 Front Squat

1 Push Press

*You must perform 5 burpees anytime the weight settles on the ground.

Memorial Day is quickly approaching, only 4 weeks to go!!  We will be joining all CrossFit gyms across the U.S. who will be taking on the annual tradition to complete the hero WOD "Murph".  

"Murph"

1 Mile...

April 27, 2018

METCON:

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

If unable to run, complete one of the following:

1 Mile:
110/80 Calorie Assault 
2000 Meter Row 
8:30 Cap on All Movements

800 Meter Run:
55/40 Calorie Assault 
1000 Meter Row 
5 Minute Cap on All Movements

400 Meter Run:
28/20 Calorie Assault 
500 Meter Row 
2:30 Cap on All Movements

In the first 10 minute window, athletes will complete a 1 mile run. Following the mile run,...

April 26, 2018

A.

STRENGTH:
Every 2 Minutes for 5 Sets, Deadlift
Build to a Heavy Set of 2 for the Day

Followed By…

Every 2 Minutes,

3 Sets of 7 @ 70% of the above load achieved for the day.

B.

METCON:

For Time: 
1,000 Meter Row
25 Deadlifts (225/155)
50 Lateral Burpees Over the Bar

One time through for time on this short chipper. The best way to find the right stimulus is to choose the right weight on the barbell. The deadlifts should be performed at a weight that athletes are capable of holding onto 10+ repetitions when fresh. If athletes are on the fence, lighter is always better. This shoul...

April 25, 2018

A.

STRENGTH:

5 Minute EMOM:

4 Touch and Go Power Snatches

Athlete’s choice on weight.

5 Minute EMOM:

3 Unbroken Hang Squat Snatches

Athlete’s choice on weight.

5 Minute EMOM:

2 Touch and Go Squat Snatches
Athlete’s choice on weight.

B.

METCON:
16 Minute EMOM:
Odd Minutes – 10 Burpee Box Jump Overs (24/20)
Even Minutes – :30 Seconds Max Toes to Bar
Toes to Bar Window is from the 0:00-0:30

*There will be two scores for the day.

1st Score = rounds completed for burpee box jump overs. 

2nd score = total toes to bar over the entire EMOM.

C.

Roll Out/Stretch for Remainder of Class

April 24, 2018

A.

STRENGTH:

Every 2 Minutes for 5 Sets, Back Squat
Build to a Heavy Set of 5 Reps for the Day

B.

METCON:

Alternating On the Minute x 14 (7 Rounds):
Odd – 14/10 Calorie Bike
Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)

*Score will be lowest number of medicine ball cleans completed.

If unable to Bike, complete one of the following:
20/15 Calorie Row 
200 Meter Run

We will begin by building to a heavy set of 5 Back Squats. The foundations of the back squat carries over nicely into the medicine ball squat cleans. Athletes should choose a medicine ball weight that they kn...

April 23, 2018

A.

METCON:

“Helen”
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swing (53/35)
12 Pull-Ups

“Helen” is another CrossFit benchmark workout. Athletes should choose a weight on the kettlebell that they are confident they will go unbroken with on all three rounds and a pull-up variation that they could complete unbroken when fresh.

If unable to run today, complete a 500 Meter Row.

The first goal in Helen is to push for unbroken sets on the work inside the gym. In order to do so, we are looking at pacing the runs to ensure we can accomplish these numbers in big, consistent chunks a...

April 22, 2018

A.

STRENGTH:
12 Minute EMOM:


Minutes 1-5:

Hang Power Clean + Power Clean + Jerk

*Build to a heavy complex for the day.


Minutes 6-12:

1 Power Clean and Jerk
*Build to a heavy single for the day.

B.

METCON:

“Grace”
For Time: 
30 Clean and Jerks (135/95)

We tackled the well known benchmark workout “Isabel” last week. Today, we take on a close relative, “Grace”. We will prepare for this workout by building to a heavy single power clean and jerk. Heavy is relative for the day and does not mean 1RM, although if athletes continue to move well as the weight increases, they can absolutely...

April 20, 2018

METCON:

“Nancy”

5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

“Nancy” is one of the many well known CrossFit mainsite benchmark workouts. When you think of some of the most effective workouts lout there, they tend to be fairly simple. The benchmark workouts like Fran, Diane, and Nancy are all couplets performed for time that allow athletes to measure their fitness through repeated testing over time. In order to hit the correct stimulus, athletes should choose a light weight that they could complete 20+ repetitions when fresh, and within 1-2 sets each round during the wo...

April 19, 2018

A.

STRENGTH:
On the Minute x 12 (3 Rounds):
Minute 1 – 3 Power Cleans
Minute 2 – 2 Hang Squat Cleans
Minute 3 – 1 Squat Clean
Minute 4 – Rest

Directly Into...

3 Minute EMOM

1 Squat Clean

B.

METCON:

3 Rounds:
25 Calorie Row
21 Burpees
15/12 Calorie Assault Bike
12 Power Clean and Jerks (95/65)
Rest 3 Minutes between Rounds

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