Blog Archives

Sunday- Eve Count Down

12/31/2017

CrossFit

10-1 of:
cal. Anything
Strict Pull-Ups
HSPU or DB Strict Press (50/35's)
DB Hang Power Cleans (50/35's)
DB Deadlift (50/35's)

Sweat-X

30 sec work/ 30 sec rest:
5x Row
5x Russian KB Swings
5x AirBike
5x Rope Slams
5x Abmat Sit-Ups

0 Comments

Saturday- Over & Out

12/30/2017

0 Comments

CrossFit

Build to Heavy:
1 Squat Snatch + 2 OH Squats

followed by…

In Partners for Time:
40 Power Snatches (95/65)
30 Lateral Barbell Burpees
40 Overhead Squats (95/65)
30 Lateral Barbell Burpees
40 Squat Snatches (95/65)
30 Lateral Barbell Burpees
*divide reps as desired

Open Prep

1. Strict Handstand Push-ups
18 Strict Handstand Push-ups, Rest 1:00
16 Strict Handstand Push-ups, Rest :45
14 Strict Handstand Push-ups, Rest :30
12 Strict Handstand Push-ups, Rest :15
10 Strict Handstand Push-ups
2. Conditioning
For Time:
20 Power Snatches (115/85)
20 Barbell-Facing Burpees
20 Overhead Squats (115/85)
20 Barbell-Facing Burpees
20 Squat Snatches (115/85)
or complete this as the class wod instead

3. Midline
3 Sets, Not For Time:
10 Glute Ham Raises
20 GHD Sit-Ups
10 Hip and Back Extensions
20 Empty Barbell Good Mornings

0 Comments

Friday- Raise the Bar

12/29/2017

0 Comments

Sunday December 31st:
9am CrossFit, 10am Sweat-x,
11-12 Open Gym
Monday January 1st:
10am- 1pm Open Gym

CrossFit

Thruster Heavy Single

followed by…

AMRAP 8:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar
…

Sweat-X

3 Rounds of:
10 Banded/ Strict Chin-Ups
8 ea. RFE Split Squat

4 Round of:
10 cal. Anything
10 KB Goblet Squats
10 Toes-to-KB

Open Prep

1. Class WOD

2. Row Conditioning
On the Minute x 16 (4 Rounds)
Minute 1 – 18/14 Calorie Row
Minute 2 – 15/12 Calorie Row
Minute 3 – 12/9 Calorie Row
Minute 4 – Rest

0 Comments

Thursday- Stuck in the Middle

12/28/2017

0 Comments

CrossFit

AMRAP 15:
60 Double-Unders
20/15 Calorie AirBike
10 Deadlifts (245/165)

Sweat-X

Tabata:
8 Rounds of :20 On / :10 Off:
Kettlebell Swings
Bike
Slamball
Shuttle Sprints
Sit-Ups

Open Prep

1. Ring Muscle-Ups
3 Sets:
25% Max Ring Muscle-Ups
8 Barbell-Facing Burpees
20% Max Ring Muscle-Ups
8 Barbell-Facing Burpees
15% Max Ring Muscle-Ups
Rest 3:00 between sets

2. Class WOD

3. Pausing Snatch
2×2 @ 74%
2×2 @ 78%
2×2 @ 82%
Pausing 1 second at Knee Level

0 Comments

Wednesday- Wiped Clean

12/27/2017

0 Comments

CrossFit

5 Rounds, On the 4:00:
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks 115/85

Sweat-X

3 Rounds of:
10 ea. Single Arm DB Bent Over Row
10 ea. Single Leg Hip Bridge
20 sec. ea. Side Plank

4 Rounds of:
10 DB Hang Power Cleans
10 DB Front Squats
10 DB Push Press
*RD4RD with a partner

Open Prep

1. Class WOD

2. On the Minute x 5
5 Touch and Go Power Clean and Jerks

3. Walking/ Lunges
3 Rounds of:
20 (Total Steps) Barbell Lunges
10m Handstand Walk (subst. 5 wallwalks)

0 Comments

Tuesday- A Wrap

12/26/2017

0 Comments

10AM CrossFit

27-21-15-9
Wallballs (20/14)
KB Sumo Deadlift High Pulls (32/24)
Box Jumps (24/20)
DB Push Presses (35/25's)
Calorie Row

0 Comments

Sunday- 12 Days of CrossFit

12/24/2017

0 Comments

CrossFit

1 Squat Snatch (135/95)
2 Box Jumps (30/24)
3 Push Presses (135/95)
4 Toes to Bar
5 Hang Power Cleans (135/95)
6 Hand-Release Pushups
7 Deadlifts (135/95)
8 Abmat Sit-Ups
9 Kettlebell Swings (70/53)
10 Lunges (10 each side)
11 Wall Balls (20/14)
12 Burpee over Bar

The workout flows as follows, in this pattern:
1 Squat Snatch
2 Box Jumps, 1 Squat Snatch
3 Push Presses, 2 Box Jumps, 1 Squat Snatch
...

Sweat-X

20min Partner AMRAP:
17 Cal. Anything
12 Burpee Box Jump 20"
24 DB Snatch 50/35
*partners divide reps/cals

0 Comments

Friday- Heartbreak Kid

12/22/2017

0 Comments

Benchmark Workout

CrossFit

3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

Sweat-X

5 Rounds of:
10 Cal. Anything
15 DB Deadlifts
20 Abmat Sit-ups
*rest 1min between rounds

Open Prep

1. Class WOD
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

2. Kipping Handstand Push-ups
5 Rounds:
Every 2:00 (On the 0:00, 2:00, 4:00, 6:00 and 8:00):
Row 25/18 Calories
Any Time remaining, Max Kipping Handstand Push-ups

3. Deadlift
4 Sets of 15:
Unbroken Deadlifts (225/155)
Rest as little as needed between rounds. Compare to last week’s 3×20.

0 Comments

Thursday- Switch Gears

12/21/2017

0 Comments

Christmas Gift Certificates are available at the front desk!

CrossFit

8 Rounds of :20 On / :10 Off:
Kettlebell Swings (24/16)
Bike
Sit-Ups
Shuttle Sprints

*score is total of lowest rounds, 1min to switch stations

Sweat-X

3 Rounds of:
10 Banded/ Strict Pull-Ups
10-15 V-Ups
20 sec. ea. Side Plank

5 Rounds of:
10 Cal. Row
10 Push-Ups
15 AirSquats

Open Prep

recover or catch-up day

0 Comments

Wednesday- Sky Hook

12/20/2017

0 Comments

CrossFit

Hang Power Clean
Heavy Set of 3

followed by…

3 Rounds:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)

Sweat-X

15-12-9-6 of:
Cal. Anything
DB Cleans
DB Push Jerk
x2 Sit-Ups
*you go, I go partners.

Open Prep

1. Barbell Cycling
Every :90 Seconds x 5
On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean
From the 1:00 – 1:30 – Change weights + Rest
Round 1 – 60%
Round 2 – 70%
Round 3 – 75%
Round 4 – 80%
Round 5 – 85%
Rest 1:30 (7:30-9:00)
On the Minute x 5 – 1 Heavy Squat Clean

2. Class WOD

3. Recovery
25 Minute Recovery Effort
Athlete’s choice on bike or row.

0 Comments

<<Previous

Sunday December 31st:9am CrossFit, 10am Sweat-x, ​11-12 Open Gym Monday January 1st:10am- 1pm Open Gym

Benchmark Workout

Christmas Gift Certificates are available at the front desk!

Archives

Sunday December 31st:
9am CrossFit, 10am Sweat-x,
11-12 Open Gym
Monday January 1st:
10am- 1pm Open Gym