9.17.14 Workout of the Day

CrossFit

1. Strength Part A. Jerk
1RM

2.Strength Part B.  Squat
5RM Back Squat
5RM Front Squat

3. OPTIONAL After class: Accessory Work
With a partner complete 2 rounds of:
20 DeadLifts, 185/135
20 Sumo Deadlifts, 185/135
20 Stiff Leg Deadlifts, 185/135
20 Double Russian KB Swings, 2pood/1.5pood
One partner completes all 20 reps of a movement while the other rests then switch.

ICT

WOD 1:

4 RFT of:

50 G Squat (35/25)

40 Abmat Situps

30 BJ (24/20)

20 Cal row

-rest 5 min-

WOD 2:

Max UNBROKEN Handstand Hold For Time

9.16.14 Workout of the Day

CrossFit

1. Strength. Cleans: In 18 min..
A. Establish a max set of unbroken TnG Squat Cleans, 165/115
Rest 3 minutes
B. Establish a max set of unbroken TnG Squat Cleans, 185/135
Rest 3 minutes
C. Establish a max set of unbroken TnG Squat Cleans, 205/145
No resting on the ground or the hang. Resting in the front rack is OK.

2. “Cement Mixer” At the 22 min mark..
7 rounds
On the 3:00
Run 400m
12 TTB
Record times for every round. Top times will be under 2:00 for all seven rounds

ICT

WOD 1: 

10 RFT of:

10 slam ball (20/10)

10 burpee to target

150 m run after every 2nd round

-rest 5 min-

WOD 2: CHALK UP! 4 RDS Not for Time of:

15 K2E/v ups

:30 UNBROKEN plank on slam ball

 

 

 

9.15.14 Workout of the Day

CrossFit
Strength: Squat
18 min to hit 7 RM BS
WOD1: “The Chief”
5 Rds of 3 min AMRAP
3 PC(135/95)
6 push-ups
9 Airsquats
1 min rest between RDS
SCORE= Total completed RDS only
ICT
1. “Helen-ish”
3 RFT of 500 m run
21 KBS(50/35)
12 HRPU
Rest 5 min
2. 2 min max abmat SU
Rest 3 min
3. max Wall sit

9.13.14 Workout of the Day

10321790_10152311314620753_1125660292012906575_o

 ATHLETES.. Please join us at 830 AM sharp for WOD “Kelly Ball”. Today we will we hosting a WOD and post-WOD party 

for bad ass athlete Kelly Ball and close friend to all. This am will celebrate Kelly’s marriage next weekend to Jesse James.

Please come to support and/or participate in today’s festivities.

CrossFit

WOD 1: “Kelly Ball”

Teams of 2:

AMRAP 29 min:

9 Thrusters (95/65) Bar can NOT touch ground

20 BJ (24/20)

14 KB Swing (50/35)

400 m run EVEN rounds, 400 m row ODD rounds

*one person works, one rests, Run together*

 

 

9.12.14 Workout of the Day

CrosssFit

1. Strength :Squats
10×3 Front Squats, Across

2.WOD 1: 3 RFT:
75 Double Unders
50 Air Squats
25 Calorie Row

ICT

WOD 1: Partner 20 min AMRAP

10 DL (135/95)

12 Kb Step up(35/25)

15 bumper abmat (25/15)

150 m run

*One works, one rests*

SCORE=Total Team rds+ reps

-rest 5min-

WOD 2:

60 bumper G2OH  (25/15) For Time

*on the top of every minute, 10 burpees*

9.11.14 Workout of the Day

CrossFit (in ICT Building)

WOD 1:

9-15-21 of:

Pullups 

300 m run (exit sign)

Into 

21-15-9 of:

T2B

300 m run (exit sign)

*Every time you come off the bar, 10 Burpees**

SCORE= Total time

-rest 5 min-

WOD 2:

in 5 min only, establish max height BJ

ICT (In

WOD 1: 

400 m run for time, max effort!

at the 10 min mark

WOD 2:

18 min KB ladder of:

1 KB Goblet squat (# your choice)

1 KB high Pull

1 KB swing

At the start of WOD and at 5, 10 , 15 min mark,

200 m run(exit sign)

Recover: Tabata bicycle

 

 

9.10.14 Workout of the Day

CrossFit

1. Strength Part 1 Dead Lift
1RM

2. Strength Part 2 Squat
7×5 Front Squats, across

3. WOD 1: EMOMx7
3 Squat Cleans – you choose the weight

ICT

WU: UNBROKEN Tabata Shoulder Touch

WOD 1:  10-1 of:

Pullups

Burpee BJ (24/20)

INTO

2RFT of

800 m run (stop sign)

25 jumping lunges

 

 

 

9.09.14 Workout of the Day

photo-6

CrossFit (in ICT BUILDING)

1. WOD 1: Row
500 meters for time

rest 10 minutes

2. WOD 2: Strict Press Biathlon
800m Run (Big Square)
21 Unbroken* Strict Press, 115/75
800m Run
18 Unbroken* Strict Press, 115/75
800m Run
15 Unbroken* Strict Press, 115/75

*200m Run penalty must be completed any time the strict press is broken.

ICT (in CROSSFIT BUILDING)

WOD 1: 18 Min EMOM

min 1: :45 sec Unbroken Plank

min 2: 25 Air squats

min 3: 50 lateral abmat jump over

-rest 3 min-

WOD 2: 3 RFT of:

15 KB Swing

25  Pushups

35 Abmat situps

 

9.08.14 Workout of the Day

CrossFit
WU: 400 m run
1. Strength :Squat 18 min
5×7 Front Squats, across – stay on track we will be retesting your 1RM shortly.
2. WOD 1:”Karabel”
10 RFT of:
3 Power Snatches, (135/95)
15 Wall Balls(20/14)

ICT
Skill:5 min DUBS
WOD 1:”The Ghost”
6 Rounds for total reps of each:
1 Minute max calorie row
1 Minute max burpees
1 Minute max double unders
1 Minute rest
SCORE=Total Reps
Recover:600 m run

9.5.14 Workout of the Day

Those athletes that are competing on Saturday, use today as an active rest day.

Light Rrow, Airdyne, light swim or run. Stretch and mobilize if possible.

Coordinate and strategize with your partner so you are prepared for Saturday.

CrossFit

1. Strength: Squats
10×3 Back Squats, across

2. WOD: 5 RFT
8 Strict TTB
8 DB Thrusters, 35/25
14 DB Walking Lunges, 35/25

ICT

WU: 400 m run

2 Min AMREP of 

Ring Rows 

burpees

Dips

DUBS/ Dubs only

 Straight legabmat situps

complete each station 2x

1 min rest between cycles

SCORE= Total completed reps

 

Go to Top