12.18.14 Workout of the Day

CrossFit (In ICT)

WU: 800 m run

WOD 1: 24 MIN EMOM

MIN 1: :45 SEC UNBROKEN HS hold/walk

MIN 2: 10-15 ring dips

MIN 3: 150 m sprint

Recover: 800 m run

ICT (in CrossFit)  

*So, the last 2 weeks we have worked on picking up objects from the ground to your hips (Deadlift). Today, we will be learning how to get that object (a child, bag of groceries, case of beverages, etc) from your hips to your shoulders (hang clean) the most efficient way possible. All ICTers are encouraged to participate today. It will be super fun and informative! 

Strength/skill: 15 min Barbell Hang Clean

WOD 1: 20 min AMRAP of

3 Hang cleans (45/35)

INTO

40 Straight leg Abmat Sit-ups

30 Russian KB swings (50/35)

20 slam balls (20/15)

150 m row after every round

 

12.17.14 Workout of the Day

CrossFit

WOD 1: For Time:
ELITE: 60 Strict Pull ups, RX: 60 C2B Scaled 60 pullups, Intermediate: 60 Ring Rows

WOD 2: “Fortitude”
30 MIN: EMOM
Odd: 15 Calorie Row
Even: 15 Burpees

***ANY MEMBER THAT COMPLETES ALL 15/15 GETS A FREE FIT AID OR SHAKE OF CHOICE***

Goal is 15/rd, but 12 is real good if you can stay with it!

ICT

Skill: 5 min Deadlift recap

WOD 1: 12 min Partner AMRAP Leapfrog of:

7 Deadlift RX(155/105) Scaled(135/85)

7 Hand release push ups

7 KB Box Step up (24″/20″)
At the 3,6, and 9 min mark both athletes sprint 150 m
*one barbell, one box ,sprint together *
SCORE = Total team rounds

-rest 5 min-

WOD 2:
For Time 2×400 m run
Rest 1 min between run
SCORE=Total Time

12.16.14 Workout of the Day

CrossFit

WOD 1:

1. Death by Squat Clean, RX 155/105, Scaled

- Everyone will start with 155/105 or 135/95 and will give it everything they have. Go is to get past 10 Rounds. Hit this hard!

“Death By” means complete 1 rep the first minute, 2 reps the second minute, 3 reps the third minute – continue for as long as you are able to complete the prescribed reps within the minute.

WOD 2:
For Time 2×400 m run
Rest 1 min between run
SCORE=Total Time

JUMP ROPES ARE IN! We have 10 remaining, please come in and we will size you for your own!

PARTNER WOD 1: 3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges

*One rows, other completes DUBS and lunges than switch. Each athlete perform ALL 3 rds*

 

12.15.14 Workout of the Day

CrossFit

Strength: Snatch. 15 min to complete:
3×1 at 85% of RM
3×1 at 90%
3×1 at 85%

WOD 1: 20 min AMRAP of:
50 Wallballs, 20/14
50 Double-Unders
40 Box Jumps, 24/20
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle-Ups

ICT 
WU: 400 m run
WOD1: 30 min EMOM
Odd: 10 Calorie Row
Even: 10 Burpees
Recovery: 400 m run

12.13.14 Workout of the Day

715 AM CrossFit w/Martin

WU: 400 m run into 400 m row

WOD 1: 7 two-minute Rounds of:
200m Row
5 C2B Pull ups
10 Push ups
10 Squats to med ball
AMRAP Power Cleans in remaining time, 135/95
1 minute rest between rounds.

Post the number of Power Cleans you got for each of the seven rounds.

WOD 2: 10 min EMOM
Min 1: Max unbroken HSPU
Min 2: 10 Rep Heavy DL
Min 3: Max unbroken HSPU
Min 4: 8 Rep Heavy DL
Min 5: Max unbroken HSPU
Min 6: 6 Rep Heavy DL
Min 7: Max unbroken HSPU
Min 8: 4 Rep Heavy DL
Min 9: Max unbroken HSPU
Min 10: 2 Rep Heavy DL

1 min break between rounds

The weights should go up on each set of Deads. Report scores for all 5 sets of HSPU and all 5 sets of Deads.

830 AM CrossFit w/ Martin

Partner running “DT”

WU: 400 m run into 400 m row

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

*One Barbell. One works one rests, both athletes completes all reps, run together before and after every round.

 

1000 CrossFit Competitors w/ Paul

WOD 1: 7 two-minute Rounds of:
200m Run
5 C2B Pull ups
10 Push ups
15 Squats
AMRAP Power Cleans in remaining time, 135/95
1 minute rest between rounds.

Post the number of Power Cleans you got for each of the seven rounds.

WOD 2: 10 min EMOM
Min 1: Max unbroken HSPU
Min 2: 10 Rep Heavy DL
Min 3: Max unbroken HSPU
Min 4: 8 Rep Heavy DL
Min 5: Max unbroken HSPU
Min 6: 6 Rep Heavy DL
Min 7: Max unbroken HSPU
Min 8: 4 Rep Heavy DL
Min 9: Max unbroken HSPU
Min 10: 2 Rep Heavy DL

The weights should go up on each set of Deads. Report scores for all 5 sets of HSPU and all 5 sets of Deads.

12.12.14 Workout of the Day

CrossFit
WU: 6 min EMOM at 65%
ODD: :30 sec row
EVEN: 10 burpees
WOD 1
8 MIN AMRAP of:
3-6-9-12-15…as high as possible of:
Power Snatch, 95/65
Box Jump Overs, 24/20

Strength
10×3 Front Squats, across

ICT
WU: 6 MIN EMOM at 65 %
ODD: 40 sec HS HOLD
EVEN: 30 res band squat jumps

WOD 1 : Interval Stations
3x 1 min work :20 recover
1. KB Russian twist
2. Barbell bend over row (45/35)
3. Ring push-ups
4. Dumbell snatch (35/15)
5. Airdyne
6. Barbell S2OH(45/35)

Recover: 1000 m row

12.11.14 Workout of the Day

CrossFit ( In ICT )
WOD 1: 8 min EMOM
Odd: 30 sec max T2B
Even: 30 sec max 4 ft. Burpee broad jump
SCORE= total combined reps
WOD 2: For time
3 RDS of
15 Decline bumper HRPU (45/25)
15 OH walk lunge/steps (45/25)
Into 2 RDS of
15 C2B PU
15 KB SDHP (53/35)
Cash in and out 600 m run
ICT ( In CrossFit )
** YUP… Wear your Nanos because we are getting after some more Deadlifts! Our goal doing this cycle is to a) strengthen your posterior chain and b) make you become more comfortable under a barbell. We will continue this once a week. Let’s have some fun with this !
WOD 1 :
Strength : For 15 min ( depending on your experience and comfort ) we will working up to a heavy set of 3 reps of a deadlift. Form and efficiency is MOST important!
WOD 1 : 12 min EMOM
Min 1: 30 sec cal row at MAX effort
Min 2: 30 sec HRPU
Min 3: 30 sec deadlifts (135/95)

12.10.14 Workout of the Day

CrossFit
WU :400 m row into 600 m run
WOD
1. 6 min EMOM
Odd: 3 Pause Front Squats at 50% of 1RM, :05 second hold at rock bottom (focus on good positioning)
Even: 40 Double unders
Rest 2 min
2. 6 min EMOM
Odd: 2 High Hang Squat Cleans (pockets) at 70% of 1RM
Even: 40 Double unders
Rest 2 min
3. 6 min EMOM
Odd: 1 Squat Clean at 90% of 1RM
Even: 40 Double unders
Rest 5 min
4. Squat
8×4 Front Squats, across

ICT
WOD 1 “Helen” 3 RFT of:
400 m run
21 KB swings (53/35)
12 Pull-ups
Rest 5 min
WOD 2: For Time
150 goblet squats (35/25)
*after every set of 25 complete 10 T2B

12.9.14 Workout of the Day

Pat, our SFH rep will be at ALL AM classes with free samples of recovery , pure, Fuel , Push , and Fish oil. All athletes are encouraged to participate !
CrossFit(in ICT )
WOD 1:
“Team Jack Plus”
Teams of 2:
25 min AMRAP:
10 Push Presses (115/80)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
Score=Total Team Rounds
Parters complete full rounds before switching. While one athlete completes a full round of “Jack” the second athlete must complete 2 Snatches at 135/95 before starting their turn on “Jack”.
WOD 2: 15 min gymnastic skill of your choice .. DO NoT NEGLECT THiS !!

ICT(In CrossFit)
WU :At 70% complete 5 min AMRAP of
15 res band jumps
10 slam ball
5 ring rows
WOD 1 14min Partner Row Burpee
One rows 15 cals , other completes max burpees than switch
Team score= total team burpees +total cals
2 min rest
WOD 2: 14 min partner BJ
One does 1 min BJ , other rest that minute, switch
Team Score =Total team BJ

12.8.14 Workout of the Day

Happy Monday guys ! Couple notes : 10 day challenge starts today. If you want or need to reboot and jump start your metabolism, start this today !
Also, tomorrow , our SFH supplement rep Pat will be at ALL AM classes with new Recovery, Protein, Fuel, Push, and Fish oil. Please come to class for your free samples and nutritional information.
Let’s have another killer week!
CrossFit
WU : At 65% , 8 Min AMRAP of
200 m row
15 KB swings
5 burpees
*no measure here , just get warm loose *
WOD 1:
1. With a running clock…
A. at the 0:00
AMRAP 5 of:
5 Bar Muscle ups/ 8 C2B pull-ups
5 Box Jumps, 30/ 24
5 Squat Cleans, 155/105
B. at the 8 min mark
5 mins to establish a max complex of:
1 Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk
C. at the 20 min mark
18-12-6 reps For time of:
Dead Lifts, 275/185
Strict HSPU

One barbell for all three wods, only the athlete can change the weight.

Strength:
1. Squats
6×6 Front Squats, across

ICT
WU: At 65% 7 min AMRAP of
150 m run
5 perfect push-ups
10 perfect air squats

WOD 1: In 12 min complete as many Jump Rope as possible
*any time you trip up or break , complete 10 bumper abmat sit-ups *
SCORE= total jump rope
-Rest 3 min -
WOD 2: 12 min EMOM of
Min I 150 m run
Min 2 :40 sec UNBROKEN plank on slam ball
Min 3: 15 strict ring rows

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