Friday, April 18, 2014

Benchmark Day!! No strength work today. Give 110% effort to the WOD and if you want to work on a skill or strength after then go for it.

Diane
21, 15, 9 reps of the following:
Deadlift
Handstand push-ups
Prescribed weight is 225#. The women’s weight when this was done at Regionals was 155#. Both the weight and the handstand push-ups will be scaled as needed for each of you. Have fun!

Check out a demo of this workout from one of CrossFit’s original girls, Annie Sakamoto

 

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Thursday, April 17, 2014

Strength
Front Squat – 3×3 at 65%, 75%, 85%

WOD
Complete the following for time:
1,000m Row
5 Power snatches
5 Wall balls
750m Row
10 Power snatches
10 Wall balls
500m Row
15 Power snatches
15 Wall balls
250m Row
20 Power snatches
20 Wall balls

Apr 17 WOD Results

Apr 17 WOD Results

 

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Wednesday, April 16, 2014

Strength/Skill
Jerk footwork

WOD
Complete 22, 16, 10 reps of:
Toes-to-Bar (or Knees-to-Elbows or sit-ups)
Overhead Lunges
(25 Double-unders or 75 singles after each round)

Apr 16 WOD Results

Apr 16 WOD Results

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Tuesday, April 15, 2014

Strength
Strict Press – 3×3 at 65%, 75%, 85%

WOD
18 minute AMRAP of:
250m Row
8 Pull-ups
4 Hand-release push-ups (Adv: Ring dips)
2 Burpee broad jumps (Adv: Burpee box jumps)

Apr 15 WOD Results

Apr 15 WOD Results

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Monday, April 14, 2014

Strength
3-position Clean (High hang, Hang, Ground)
Spend 20 minutes working these positions and slowly build weight it form/technique allow it.

WOD
“Bear Complex”
5 Rounds of:
7 reps of the following: Power clean + Front squat + Push press + Back Squat + Push Press

Apr 14 WOD Results

Apr 14 WOD Results

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Saturday, April 12, 2014

Kick off the weekend right with a great “Hero” partner WOD!

Partner “DT”
Each partner alternates 1 round of DT until both have done 5 rounds each (10 total). Between each round, the partner coming off the rest must sprint down the gym and back before starting their round. 1 round of DT is:
12 Deadlifts
9 Hang power cleans
6 Push jerks
Then 100 Double-unders to cash out.

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Friday, April 11, 2014

Reminder: We are closed for most of the day today but open in the evening for the 4 PM, 5 PM and 6 PM classes. We are open normal hours Saturday (9 AM, 10 AM) and Sunday (12 pM – 3 PM Open Gym).

At-home WOD
Option 1:
Every minute on the minute for 20 minutes:
5 push-ups, 10 sit-ups, 15 squats
(Start the timer and do the movements then rest the remainder of the minute. At the top of the next minute, start again. If you don’t finish within the minute, just finish the round and start on the next minute.)
Option 2:
Run 5k for time

In the gym:
Strength
Z-press

WOD
For time, complete 18, 15, 12, 9, 6, 3 reps of:
Wall Balls
Toes-to-Bar

Apr 11 WOD Results

Apr 11 WOD Results

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Thursday, April 10, 2014

Happy Birthday, Lee! Today we’re doing Lee’s birthday WOD.

Also, we sent our first mass email from the gym last night! We want to make sure everyone knows that we will have limited hours on Friday; we’ll be open at 4 PM, 5 PM, 6 PM and 7 PM only. We are very sorry for the inconvenience.

Strength
Back Squat – 3×5 at 55%, 65%, 75%

WOD
15 minute AMRAP of:
4 Deadlift
11 Power Clean
19 Pull-ups or Ring Rows (Adv: C2B)
7 Burpees
6 Box Jumps
38 Calorie Row

Apr 10 WOD Results

Apr 10 WOD Results

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Wednesday, April 9, 2014

Strength
Press – 3×5

WOD
5 rounds for time of:
350m Row (damper set to 1)
5 Bar Muscle-ups (Substitute = Ring Row + Push-ups or Pull-ups + Ring Dips)
25 Sit-ups

Apr 10 WOD Results

Apr 9 WOD Results

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Tuesday, April 8, 2014

Strength
Front Squat – 5×5

WOD
14 minute AMRAP of:

Front Squat Double-unders
2 10
4 20
6 30
8 40
10 50

…and continue by the same increasing rep scheme until the 14 minute time cap.

Apr 8 WOD Results

Apr 8 WOD Results

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