Blog Archives: General

Thursday, March 10th 2016

Crossfit

A) 15 min EMOM

1) 4-6 ring pullups 2) 5 pistols per leg 3) 5-10 deficit pushups *Tempo 2020

B) 12 min AMRAP: 10 goblet squat (50/35) 10 kb swings, 5kb snatches per side, 200m run

Rx-Plus

70/53lb

Metcon class

A) 50 alternating DB Snatches (50/35lb) *EMOM 10 mountain climbers

Rest 4 minutes

B) 75 wallballs *EMOM 5 pullups

Rest 4 minutes

C) 100 kb swings *EMOM 5 pushups

Wednesday, March 9th 2016

Crossfit

A)Front squat 3×10, ascending sets starting at 60-65% of 1RM

B) 15-12-9 power clean and jerk (135/95lb) /ring dip

Rx-Plus

15-12-9-6-3 reps

Metcon Class

40min EMOM

1) 10 db GTOH 2) 10 hollow rocks + 10 box jumps 3) 5 burpees + 10-15 air squats 4) Row 15/12 calories 5) rest

Tuesday, March 8th 2016

Crossfit

A) Find a heavy hang snatch double in 14 minutes. Then every 30 seconds for 6 minutes 1 hang snatch @ ~80% of A.

B) 50 dumbbell clusters for time (35/25lb)  *EMOM 4 burpees

Rx-Plus

B) *EMOM 6 burpees

Metcon class

A) 12x150m hill sprint

Immediately after sprint, do 10 goblet squats on odd numbered sprints, and on even numbers do 20 jumping jacks.

Monday, March 7 2016

Crossfit

A) 3X8 @70% Strict press, in between sets 8 db weighted step-ups per leg

B) 40-30-20-10 air squats, in between 4-3-2-1 rope climb/ wall walk

Rx-Plus

50-40-30-20-10 and 5-4-3-2-1 reps

Metcon class

Partner I go-you go for 8 rounds each:

10 db push press (50/30) + 15 kb swings + 20 jumping lunges

Thursday, March 2nd 2016

Crossfit

A) Deadlift 3×10 @ 60-70%

B) 15 minute AMRAP: 10 Deadlift (115/75), 10 front squat, 10 push jerk, 15 burpees

Rx-Plus

(135/95)

Metcon class

10X2min on 2 min off alternating between A) and B)

A) AMRAP 12 kb swings + 8 toes to bar B) AMRAP 12 OH plate lunges + 8 pushups

Wednesday, March 2nd 2016

Crossfit

A) 6 min EMOM 3 touch and go power clean and jerks

Rest 3 minutes

 6 min EMOM 2 touch and go power clean and jerks

 B) 2000m row time trial

Rx-Plus

B) Men aim for sub 7:30/sub 7:15 for larger athletes/Women aim for sub 8

Metcon class

5 tabatas with 1 minute rest between each 1) wallball  2) burpee 3) jumping lunge 4) V-up 5) shuttle run

Tuesday, March 1st 2016

Crossfit

A) Find 1RM back squat in 20 minutes, back off to 70% for max reps

B) Tabata mashup: 3 tabatas with one minute rest in between each 1)Pullups 2) Double unders 3) Medball cleans

Rx-Plus

Go big on the back squat!

Metcon class

Partner chipper: 400m run, 200 double unders, 150 box jumps, 100 slamballs, 50 db thrusters, 100 jumping air squats, 150 situps, 200 double unders, 400m run *1 person works at a time, except for run

Monday, February 29th 2016

Crossfit

A)15 min EMOM 1) 6 single arm db strict press per side 2) 4-8 strict pullups 3) 4-8 strict ring dips *Tempo 2020 on pullups and ring dips

B) 3minute AMRAP: Run 400m + max reps toes to bar

rest 3 minutes

3 minute AMRAP: Run 400m + max rep hang power snatch (95/65lb)

rest 3 minutes

3 minute AMRAP: Run 400m + max rep HSPU

Rest 3 minutes

Run 400m + max reps bar over burpees.

*Scale run to 300m if needed to have at appx 1 minute for max reps

Rx-Plus

aim for 35+ toes to bar, aim for 20+ snatches (115/75), aim for 20+ HSPU

Metcon Class

30 min EMOM

1) 40-60 double unders 2) 15-20 medball cleans 3) 5 pullups + 20 mountain climbers 4) Rest

Friday, February 26th 2016

All Classes

Open WOD 16.1

20 minute AMRAP:

25ft OH walking lunge (95/65lbs)

8 bar facing burpees

25ft OH walking lunge

8 chest to bar pullups

Thursday, February 25th 2016

Crossfit

A) Front squat 6×3 with 2-second pause @ bottom of each rep

B) 200m farmers carry (53-35lb kbs)

Then 10-9-8-7-6-5-4-3-2-1 of slam balls (40/30lb)/wallballs/pushups

Then 200m farmers carry

Rx-Plus

12 to 1 of everything

Metcon class

8×3 min on 2 min off: Alternate between A) and B)

A) 200m run then AMRAP 6 pullups + 8 goblet squats. B) 250m row then AMRAP 6 burpees + 8 wallballs