April 1, 2014

Warmup - 6 minute AMRAP

6 sit ups

, 7 OH Lunges, 8 Soldier Kicks




Strengthcon  - 15 minute cap

5x6 Bear Complex

Metcon -  23 minute cap
5 Rounds

5 Burpee Box Jumps (24/20)
10 Turkish Get Ups (53/35)
15 Toes to Bar
20 Pull Ups






Don't forget about our expanded hours starting this Wednesday! We will be staying open all day on Monday and Wednesday, with a bootcamp class at 7am and 10 am, and olympic lifting class at 11am and 2pm, and an extra WOD at 12pm! For more info, talk to one of the coaches!

March 31, 2014

WarmUp: 6 Minute Time Cap

50 Jumping Jacks

3 Rounds of-
10 Lunges, 5 InchWorms, 10 Squats, 5 Pass Throughs

StrengthCon: 30 Minute Time Cap
1-1:30 Minute Rest between sets

Squat Snatch 70% 1RM 4x5
Snatch Balances 60% 1RM 3x5
Over Head Squat 65% 1RM 7x5
Snatch Pulls 120% 1RM 3x5

MetCon: 10 Minute Time Cap

8 Rounds

10 Double Unders
10 Body Weight Squats
10 Push Ups

Come to Pick It Up from 9am-1pm

 Show your support, 

shave your head, 

workout,

 buy raffle tickets,

 get your body fat done,

get some delicious paleo food,

 and get a masssage!

March 28, 2014

Warm Up: 7 Minutes/ 3 Rounds

Buy In: 15 Inchworms

10 Reverse Lunges
8 Side Lunges
6 Pass Throughs
8 Tuck Jumps
10 Supermans

StrengthCon: 20 Minute Time Cap

5x5 Power Cleans 80% 1RM
5x5 Hang Cleans 70% 1RM
6x4 Clean Pulls

MetCon:

19 Minute AMRAP with EMOM- 3 Burpees

16 Alternating Single Arm KB Swings (53/35)
8  WallBalls (20/14)
14 Alternating Single Arm KB Swings (53/35)
7 V-Ups with WallBall (20/14)

March 27, 2014

Warmup 8 min cap

4 Rounds
40 Double Unders
15 Slams (20/15)


Strengthcon - 13 Minutes

Five Rounds For Time of :

5 Snatch Grip Deadlift (50% 1RM)
8 Super Slow Push ups

MetCon: 26 Minutes

Six Rounds For Time of:

6 -Wall Climbs
12-Pull ups
18-Sit Ups

St. Baldrick's is this Saturday! Please sign up for a WOD time on zenplanner!

Progressive Paleo will be coming and donating 100% of what they sell to St. Baldrick's, they make great food. We encourage all of you to try them while they are here!

We will also have a massage therapist doing chair massages for $1/minute with all proceeds going to charity!

Remember beginning next Wednesday we are expanding our hours to include a 12pm WOD, boot camps and an Olympic Lifting program.

The boot camps and Olympic Lifting Program will be an additional charge. Those already coming to WODs should not be signing up for the boot camps. But you can absolutely sign up for the Oly Class! And of course the 12pm WOD is there for you at no additional cost.

March 26, 2014

Warm Up: 10 Minutes of Death By Jumps Squats- Start at 5 Reps

StrengthCon: 14 Minute Time Cap

14-2 SDHP (115/75)
2-14 Russian Twist (20/15)

MetCon:

23 Time Cap

50 O.H Squats (45, 35)
40 Front Squats (75, 55)
10 Box Jumps (24/20)
30 Bent Over Row (75, 55)
20 Back Squats (75, 55)
10 Box Jumps (24/20)
25 O.H Squats (45, 35)
20 Front Squats (75, 55)
10 Box Jumps  (24/20)
15 Bent Over Row (75, 55)
10 Back Squats (75, 55)
10 Box Jumps  (24/20)

Only one barbell will be used throughout. You must add weight to the bar and strip the bar yourself when transitioning to/from overhead squats.

March 25, 2014

Warm Up: 10 Minutes
50 Double Unders, 5 Burpees, 50 Double Unders, 5 Burpees, 25 Double Unders, 5 burpees, 25 Double Unders

StrengthCon: 10 Minutes

EMOM 

1 Power Snatch 60%

1 Squat Snatch 60%

1 Hang Snatch 60%

MetCon: 4 Rounds for Time- 22 Minute Time Cap

Buy In: 20 Toes to Bar

20 Hand Release Push Ups
5 Box Jumps
15 Thrusters (45/35)
10 Sit Ups

Cash Out: 3 Rope Climbs

March 24, 2014

Warm-up: 3 Rounds/5 Minutes

10 Alternating Side Lunges, 10 Squat Jumps, 10 Lateral Raises with light KB

StrengthCon: 12 Minutes

Take 12 Minutes to establish your 1RM Deadlift.

As you get closer to what you believe is going to be your 1RM please make sure a coach is there watching.

Metcon:  16 Min Cap

12 Min AMRAP
15 Russian KB Swings (53/35)
15 Push Press (95/65)

Immediately following complete 1 round for time of:

30 RDL
30 Push Press

Women will add 10# plates to bar after AMRAP, Men will add 15# plates to bar after AMRAP.

St. Baldrick's is this Saturday! If you have not signed up yet please do so.
Don't forget that the body fat truck will be coming as well as Progressive Paleo.

March 21, 2014

Warm Up: 7 Minute Time Cap

 Cash In- 50 Slams to Partner

20 Double Pushup Burpees
10 Squats with Slam Ball
5 Sit Ups with Slam Ball

Cash Out- 25 Over Head Lunges with Slam Ball

StrengthCon: 10 Minute Time Cap

4x6 Strict Press
4x6 Bent Over Row

MetCon: 24 Minute Time Cap

100 KB Swings for Time
1 minute rest

100 SDHP with KB for Time
1 minute rest

100 Sit Ups for Time
1 minute rest

50 KB Swings for Time
1 minute rest

50 SDHP with KB for Time
1 minute rest

50 Sit Ups for Time
1 minute rest

March 20, 2014

Warm Up: 5 Minute AMRAP

50 Single Unders
10 Reverse Lunges w/ Twist
6 Single Leg RDLs
10 Spider Man Steps

StrengthCon: 13 Minutes

Establish 1RM in Squat Snatch

4 Minutes

Establish Max Pullups - Kipping or butterfly, once your drop the set is over

MetCon: 21 Minute Time Cap

6 Deadlift (80%)
12 Alternating Pistols
18 Pull ups

Mobility:
T-Spine Smash

March 19, 2014

Warm Up: 3 Rounds- 6 Minute Time Cap

21 Squats, 15 Wall Taps, 9 Burpees, 3 Wall Climbs

StrengthCon: 23 Minute Time Cap

Power Clean 70% x3, 75% x3, 80% x3, 3 RM
Power Jerk 60% x3, 65% x3, 70% x3, 3 RM
Push Press 70% x3, 75% x3, 80% x3, 3 RM


MetCon: 14 Minute Time Cap

Pick 5 Cards from a deck

With those 5 cards you will do a 14 Minute AMRAP

March 18, 2014

Warm Up: 8 Minute Time Cap

3 Rounds
5 inchworms, Lunges Across Gym, Spiderman walk across gym, 30 Jumping Jacks

DoubleMetCon:

Annie- 16 Minute Time Cap

50-40-30-20-10
Double Unders
Sit Ups

Karen- 16 Minute Time Cap
150 Wallballs for Time (20/15)

Mobility:

Bar on Quad
Couch Stretch
Hamstring Monkey Bar
Hip Stretch on Box

March 17, 2014

Warm-up: 4 Minutes

5 PVC OH Squats
10 Pass Throughs
5 Inchworms
10 V-Ups

StrengthCon: "CrossFit Total"
Back Squat
Shoulder Press
Deadlift

Take 20 Minutes to find your CrossFit total. The lifts must be performed in the above order. The shoulder press and back squat will be performed using the racks. Please click on the link below for further reading!

CrossFit Total


MetCon: "Jack"
20 Minute AMRAP

10 Push Press (115/75)
10 KB Swings (53/35)
10 Box Jumps (24/20)

March 14, 2014

Warm Up: 5 minute cap

4 rounds

7 burpees

4 soldier kicks

2 jump squats

4 side lunges

2 Burpees

7 pushups

StrengthCon: 12 minute cap

Muscle Ups

5x3

MetCon: 28 min cap

75 slams buy in

6 Rounds

10 Wall Balls (#20/#14)

5 kb cleans right arm (#53/#35)

10 Wall balls 

5 kb cleans left arm

10 wall balls

5 kb bent over row right arm

10 wall balls

5 kb bet over row left arm

50 slams cash out

St Baldrick's is coming up quick! Saturday March 29th. We want as many people to shave their heads as possible! Sign up with this link St Baldrick's Sign Up!

March 13, 2014

WarmUp: Buy In 100 high knees

4 min AMRAP

1 burpee, 2 jump squats, 3 pass throughs

Strengthcon: 15 min

3x5 Squat Snatch

3x5 Power Snatch

3x5 Snatch Pull

Metcon: 16min

10-9-8-7-6-5-4-3-2-1

SDHP (95/65)

Russian twists (45/25)

Push Press (95/65)

Sit-ups 
Chest to bar pull-ups 

Changes are coming soon!

Starting April 1st. we will have expanded hours on Monday and Wednesday! Those hours will be open gym from 10am-4pm with the exception of a new class at 12pm.

Also, the new and improved Fun Run is in the works! More information will follow in the next few weeks!

March 12, 2014

WarmUp: 15 min

Buy In: 40 Tuck Jumps

50 Push press, 50 back squat, 50 bent over row, 50 lunges, 50 cleans (45/35)

Cash Out: 20 Sit Ups

Strengthcon:

AMRAP 10 min

6 Pistols (53/35)

6 Pushups (45/25)

Metcon: 18 min

6 rounds

10 Strict chin ups
10 Clean & jerk (135/115)
10 Box jumps (36, 24 inch)

March 11, 2014

WarmUp: 6 min

1 min scissor jumps

1 min supermans

1 min sumo squats

1 min inchworms

Buy Out: 50 Jumpin Jacks

StrenghtCon: 22 min

8 Rounds of:

65% of your 1RM Thruster

As many reps as possible in one minute

Rest 1 min

Metcon: 15 min AMRAP

20 Double unders

5 Inverted Burpees

30 Double Unders

10 Burpees

March 10, 2014

WarmUp: 5 min AMRAP

 2 lunges, 4 pass throughs, 6 Side Lunges, 8 Knee hugs

Strengthcon: 10min

10-2 deadlifts at 50% of your 1RM

MetCon: 28min

2 Rounds 

1 round then rest 2 min

Beat first time

30x Pull-ups
50x KB swings (53#/36#)
75x Sit-ups
50x Toes to Bar
30x Hang power cleans (95#/65#)
5x HSPU
50x Push-ups

March 7, 2014

Warmup - 7 minute AMRAP
8 OH Walking Lunges
5 Inchworms
8 Spiderman Steps

Strengthcon - 22 minute cap

3 x 6 Back Squat (80% 1RM)
3 x 8 Back Squat (60% 1RM)
3 x 10 Back Squat (40% 1RM)

Metcon - 14 minute cap

100 Double Under buy in

15-20-25

Wall Balls
Romanian Deadlifts (95/75)

March 6, 2014

Warm Up: 6 Minute Time Cap
50 High Knees, 45 Squats, 40 Pass Throughs, 35 SitUps, 30 Lunges, 25 Jumping Jacks, 20 Knee Hugs, 15 PushUPs

StrengthCon:

- 60% of your 1RM Push Press
-Ascending by 3's for 12 minutes
-If a set breaks you must restart

MetCon:

10 Minute AMRAP

8 KB Swings (53/35)
4 Burpees
8 Ground to Over Head W/ KB  (53/35)
4 V-Ups

10 Minute Death By Slams- Going up by 3's

March 5, 2014

Warm Up: 6 Minute AMRAP
10 Soldier Kicks, 9 Walking Quad Stretch, 8 High Knees, 2 Burpees

StrengthCon: 10 minutes

Snatch Balance 3x5
Snatch Pulls 3x5

MetCon: 24 Minute Time Cap

6 Rounds

10 Lunges- Bar on Back (95, 65)
20 HSPU
15 Squats
30 Bent Over Row (95,65)

Cash Out: 50 Sit Ups

March 4, 2014

Warm Up: 5 Minute AMRAP

4 Pass Throughs, 6 Single Leg RDL, 8 Lunges

StrengthCon: 14 Minute Time Cap
70% of Deadlift 10-1
Situps 1-10

MetCon: 9 Rounds- 24 Minute Time Cap

3 Power Cleans
5 PushUps
3 Thrusters
5 Pullups
35 Double Unders

Don't forget to sign up and spread the word for St. Baldricks!!!