2.28.15 Workout of the Day

CrossFit
WOD 1:
WU: 1000 m run
1. “TABATA”
20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of:
Row for Calories
Push-Ups
Abmat Sit-Ups
Box Jump (24/20)
*Complete all 8 rounds before moving to next movement
Score is the total reps completed during all 32 intervals.
Recover : 1000 m run

2.27.15 Workout of the Day

15.1 WOD TONIGHT 5-8PM. Best of luck to all athletes competing! Those that are not , please come on down and show your support!! Should be nuts ! All are also encouraged to head to the Infield for Post WOD beverages.
CrossFit
WOD 1 : Partner WOD
For 30 min , complete max meter row
Partner switch after every 300 m
ICT
WOD 1: volume training
3x of :45 sec work / :15 recover NO MEASURE
1. HSHOLD
2. Suicide sprints
3. Barbell bent over row
4. Plank on slam ball
5.DB snatch
6. airdyne
7. Bumper abmat sit-up
-2 min partner shuttle sprints between cycles

2.26.15 Workout of the Day

That athletes that are competing tomorrow evening (Friday night ) for the 2015 15.1 CrossFit OPEN, you are highly recommended to take today off and use it as an active rest. Come in and row, go for a light jog work on technique and /or mobility.
strong>CrossFit (in ICT)
WU:
3 barbell sets of :
3 Hang Power Snatch(45/35)
3 Overhead Squats
3 Power Snatch
3 Overhead Squats
 -between sets, complete 15 KB Swings-
Strength: Overhead Squat at tempo
In 15 min perform 2 lifts OHS every 2 min, ascending.
Sets 1-4: Warmup sets
Sets 5-8: Working sets
Bar is taken from the floor (Power Snatch or Clean & Jerk the bar overhead)
Pause for one full second at rock bottom
WOD 1:
3 sets for max reps:
3 min AMRAP:
9 Overhead Squats (95/65)
9 Russian KB Swings (53/35)
Rest 2 minutes b/w sets
Scale weight to allow you to perform unbroken sets for entire workout.
ICT
WOD 1: 18 min partner max meter row , switch after every 300 m. Between sets complete 5 burpees
WOD 2:
10 min AMREP 20-15-10
KB G Squat (35/25)
Ring rows
Wall balls (15/10)
-if complete this cycle, start back again-

2.25.15 Workout of the Day

CrossFit

WU: Dynamic Warmup +

20/15 men/women Calories on Rower

1-2 sets of Partner 100′ KB Farmers Carry (length of gym )

to determine weight for workout

WU for WOD : Push Jerks

3 sets of 6-8 reps

-Build to weight used in workout-

WOD 1: For time:

20/15 Calories on rower
30 Push Jerks (135/95)
300′ KB Farmers Carry (50/30)
20/15 Calories on rower
300′ KB Farmers Carry 53/35 strong>
30 Push Jerks
20/15 cal rower
ICT
WOD1:
12 minute AMRAP increasing the reps following the pattern below:
2 Deadlift (225#/155#)
10 Double unders
4 Deadlift (225#/155#)
20 Double unders
6 Deadlift (225#/155#)
30 Double unders
8 Deadlift (225#/155#)
40 Double unders …
-Rest 5 min-
WOD 2: 12 minute AMRAP increasing the reps following the pattern below:
2 bumper OH walk lunge (45/25)
10 Double unders
4
20 Double unders
6
30 Double unders
8
40 Double unders …

2.24.15 Workout of the Day

All classes ARE on schedule today!! Please drive safe (NO texting, NO kidding please)  and hope to see you all tomorrow!

CrossFit
Warmup:
Dynamic Stretch
+
2 sets:
5 Front Squats
5 Hang Squat Clean
5 Squat Clean
5 Burpees
WOD 1:
2 min Power Clean EMOM for 16 min
Complete 2 reps every 2 min and increase load
-Drop the bar and reset between reps. -Rest no longer than 10 sec b/w reps.
Perform a set every 2:00 minutes
Suggested loading (only continue adding weight if technique on both reps is solid):
Min 0-2 50% 1RM
Min 2-4 60%
Min 4-6 70%
Min 6-8 75%
Min 8-10 80%
Min 10-12 85%
Min 12-14 90%
Min 14-16 90%+
WOD 2:
For time:
1-2-3-4-5-4-3-2-1 Cleans (225/155)
2-4-6-8-10-8-6-4-2 Burpees to 6″ target
–Perform as 1 Clean, 2 Burpees, 2 Cleans, 4 Burpees…–
-Scale weight to 75-80% 2RM from Part 2.-
Accessory Work :
Perform immediately following WOD 2 on a running clock:
6 sets:
15 unbroken Wall Balls (20/14)
30 unbroken Double Unders
ICT
Warmup: 5 min of coaches choice
“Tabata Tuesday ”
WOD 1
Tabata 1 : Cal Row
Tabata 2: Russian KB swing (35/25)
Tabata 3: Plank to push-up
-SCORE is lowest rep per each Tabata combined
-I minute break between Tabatas
WOD 2: 4 rounds NOT for time of:
150 m row
UnBroken T2B
*Goal is 15 per round*
- 10 min cap-

2.23.15 Workout of the Day

CrossFit
WOD 1: In teams of 2 complete
100 Thrusters, (95/65) as a team
1000 Run together
100 front rack step outs(95/65) as a team
WOD 2: In 10 min complete
3×2 Overhad Squat
OR
D. Front Squat 2×10
ICT ”
WOD 1 : Fight Gone Bad..ish”
3 Rounds for Max Reps:
Complete 1 minute of each of the following movements:
– slam ball(20/15)
– Sumo Deadlift High Pulls (53/35)
– Box Jumps (20”)
– straight leg abmat SU
– Calorie Row
Rest 1 minute between each of the 3 rounds.
Score =Total reps
Rest 5 min
WOD 2: 4 min AMREP
Partner jump over planker burpees

2.21.15 Workout of the Day

This am will be repeating 2 OPEN Workouts from the past 2 years, 13.2 and 14.1. Those that have competed these WODs in previous years , please check for your reps online for a target score to beat. Do your best to come on in get revenge on the WODS !
METCON 7 AM with Max
WOD 1:”Triple 3″
3000 m. Row
300 DUBS
3 mile run
CrossFit 715 and 830 class w/Martin
WOD 1:Open WOD 13.2
Complete as many rounds and reps as possible in 10 minutes:
STANDARD:
5 shoulder to overhead @115/75LBS,
10 deadlifts @115/75LBS,
15 box jumps @24/20″.
MASTERS:
5 shoulder to overhead @95/55LBS,
10 deadlifts @95/55LBS,
15 box jumps @20″.
-Rest 10 min-
WOD 2:Open WOD 14.1
Complete as many rounds and reps as possible in 10 min
30 double-unders,
15 snatches @75/55LBS
Rest 10 min
1000 m run into 1000 m row NOT for time at 75%
10 AM CrossFit Competitors Class with Paul
WOD 1:
3 RFT:
75 Double Unders
50 Air Squats
25 Cal Row

2.20.15 Workout of the Day

ALL CLASSES IN MAIN GYM TODAY !!!
CrossFit
WOD 1: 8 min AMRAP
5 DL, 135/95
5 Hang Power Cleans, 135/95
5 Front Squats, 135/95
5 Jerks, 135/95
Goal= 5 + rounds
WOD 2:
10 min EMOM
Odd: :30 sec T2B
Even: :30 sec weighted plank
Cooldown:
1000 m row NOT for time at 70%
ICT
WOD 1: For time
“Double weighted Annie ”
10-20-30-40-50-50-40-30-20-10 of:
ABMAT sit-ups with bumper (15/10)
DUBS/ singles 2:1 ratio
WOD 2: 600 m run or row at 70% NOT for time

2.19.15 Workout of the Day

Due to weather , the AM ICT classes ONLY will be in the CrossFit Building. No need to be cold if we don’t have to.
CrossFit
WOD 1 :3 RFT:
15 Calories on Rower
200 m run (exit sign) OR inside due to weather
WOD 2: 3 RFT:
75 Double Unders
50 Air Squats to med ball
25 Cal Row
ICT
WOD 1: 12min EMOM
Min 1: 40 sec HSHOLD
Min 2: :40 sec MAX pull-ups or ring rows
Min 3: :40 sec UNBROKEN mountain climbers
SCORE= total pull-ups/ ring rows
WOD 2: For Time:
30-20-10 Kb step up (35/25)(20″)
300 m run after each round

2.18.15 Workout of the Day

Big shout out to the the 530 AM class for an absolutely killer effort today! Hope to see you all again bright and early! Great job.
CrossFit
WOD 1: For Time
Teams of 2:
Partner A completes 20 Strict HSPU /10 wall walks while Partner B completes 20 pull-ups l
Partners switch stations, and repeat.
Into
20 Partner Burpee and WallBalls (20/14) – 1 ball, 1 target. Partner A does 20 burpee. Partner B does 20 wall balls than switch.
Into
40 Hang Squat Cleans (135/95) – 1 barbell, break up reps as desired as a team.
Into
80 Barbell walking lunge steps ( 135/95) as a team
Accessory Work ( time permitting)
Strength
10 min EMOM
Odd: 5 Power Cleans – you choose the weight
Even: 5 Front Squats From a Rack – you choose the weight
ICT
WOD 1: at the 0:00, row 1000 m for time MAX EFFORT!!!
WOD 2: at the 11 min mark , complete 2012 CrossFit Open WOD 12.1, 7 min AMREP burpees to 6 inch target
WOD 3: at the 22 min mark, compete 7 min AMREP of 3 dips , 3 G squat , 6,6. Etc.

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