Skill: Clean and Jerk Technique Strength: In 12min work up to a heavy load of the complex: 2 Hang Squat Clean + 1 Split Jerk Conditioning: 7 Rounds 15 Wall Balls or Kettle Bell Swings 10 Burpees 20min time limit
Strength: 1a) Bench Press, 5×3 @ 80%-85% Warm-up as needed, spotters required for all sets 1b) KB or DB Row, 5×8 each arm Do off of 20″ box, no knee on box Increase weight on both movements from 3.3.14 Conditioning: 5 Rounds 1:00min Max Cal Row 1:00min Max Rep Toes 2 Bar 1:00min Rest Core: … Read more
Rest Day! Some of you have been asking about doing workouts on the road. In case you haven’t noticed we have a drop down in the Membership tab above tilted Road Workouts. The great thing is you don’t need any equipment, all you need an area, a stop watch and the motivation to do work! … Read more
9am: CrossFit Class Workout #1 AMRAP 10min 8 Push-ups 16 Squats 32 Ab-mat Sit-ups Rest 5min Workout #2 AMRAP 10min 8 Burpee Broad Jumps 16 DB or KB Clean and Jerk 32 Leg Raises 10am: OLY and 14.3 Judging 1) 12min to establish a 1RM Power Snatch 2) 12min to establish a 1RM Power Clean … Read more
Strength: 1) Back Squat 20RM, weight should be in the 60%-65%range Take a couple warm-up sets using the rep scheme 10-5-5 then go for your 20RM. Add 5#-10# from last week. 2a) Dead Lift Warm-up, 3×3 2b) Box Jump Warm-up, 3×5 Conditioning: Modified “14.3” If you are not registered for the Open you will do … Read more
Conditioning: AMRAP 30min 500m Row Rope Climbs 5(3) or Muscle-ups 6(4) or Pull-ups x 21 or Australian Rows x 21 or Mixture of the above This workout should be paced out and done with plenty of rest between efforts. Modification for rope climbs will be 5(3) up-downs with heals on ground.
Strength: 1a) Shoulder Press, 4×3 Increase as you go, working up to a heavy 3 rep 1b) Kettle Bell Sumo Dead Lift High Pull, 4×10 2) Power Clean Push Jerk Warm-up, 3×3 Conditioning: 6 Rounds 1:00min Max Rep Kettle Bell Swings/Wall Balls (alternate each round ex: round 1 do KBS, round 2 do WB or … Read more
Strength: 1a) Front Squat, 4×3 Increase as you go, working up to a heavy 3 1b) Weighted Step-ups 4×10, KB or Slam Ball Warm-up as needed then start the super set Conditioning: 5 Rounds 12 Toes 2 Bar 12 Burpee Box Jumps, 24″(20″) 20min time limit
Strength: 1) 12min to reach a heavy load of the following complex: 1 Power Snatch + 1 Hang Power Snatch + 1 OHS 2) Hang Squat Snatch warm-up, 3×3 Conditioning: AMRAP 12min 3 Hang Squat Snatches, 115#(75#) 6 Clapping Push-ups 9 Lateral Bar Jumps, 2=1
Rest Day! Reminder: Corner Post Meat order must be placed before 11:59pm today (Sunday).
9am: CrossFit Class Strength: 12min to establish a 3RM Dead Lift Conditioning: AMRAP 20min 500m Row (2min time limit) 30 Dead Lifts, 115#(75#) 30 Box Jumps, 24″(20″) Step down after each rep 10am: OLY/STR and 14.2 Judging 1) 15min to establish a 1RM Snatch 2) 15min to establish a 1RM Clean & Jerk 3a) 3×15 … Read more
Strength: 1) Back Squat 20RM, weight should be in the 60%-65%range Take a couple warm-up sets using the rep scheme 10-5-5 then go for your 20RM 2) OHS and Pull-up Warm-up, 3×3 Conditioning: “14.2” Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats, 95#(65#) 10 chest-to-bar pull-ups … Read more
Reminder: We will be streaming the announcement of “14.2” starting at 6pm. BE HERE! Skill: Rope Climb Progression Conditioning: 25-20-15-10-5 KB Swings Broad Jumps, 6′(4′) Pull-ups 25min time cap Amazing!
Strength: 1a) Push-press, 5×3 @ 80%-85% Warm-up as needed 1b) KB RDL’s 5×10 2) Power Snatch Warm-up, 3×3 Conditioning: 5 Rounds 30 Double-unders 15 Wall Balls 7 Power Snatches, 115#(75#) 25min Time Limit
Strength: 1) 10min to reach a heavy load of the complex: 1 Power Clean + 1 Hang Power Clean + 1 Front Squat 2) Hang Squat Clean Warm-up, 3×3 Conditioning: 5 Rounds 5 Hang Squat Cleans, 155#(105#) 12 Box Jumps, 24″(20″) 15 Burpees 25min Time Limit
Strength: 1a) Bench Press, 5×3 @ 80%-85% Warm-up as needed, spotters required for all sets 1b) KB or DB Row, 5×8 each arm Do off of 20″ box, no knee on box Conditioning: Row 2K 50 Hand Stand Push-ups or 50 Shoulder Presses, 75#(55#) 20min Time Limit
9am: CrossFit Class Workout #1 AMRAP 12min 10 In Place Broad Jumps 15 Deck Squats 30 Ab Mat Sit-up Workout #2 4min Weighted Step-up 3min Kettle Swing 2min Kettle Bell High Pull 1min Goblet Squat 10am: OLY/STR and “14.1” Attempt 1) 3 Attempts at a heavy Snatch 2) 3 Attempts at a heavy Clean and … Read more
The 2014 CrossFit Games are under way with “14.1” being announced. It is a repeat of “11.1”, which we did recently (January 27th) This is a standard couplet that requires a full out sprint from the athlete, as well as some skill with the double-unders and power snatches. If you are signed up for the … Read more
Skill: 10min Power Clean and Push-jerk practice Workout #1 From CrossFit.com “Fore!” 4min Max Rep Clean and Jerk, 135#(95#) 4min Max Cal Row 4min Max Rep Burpee Workout #2 21-15-9 Ball Slam Chin-up
Strength: 1) Push-press, 3×5 @ 70%-80% Warm-up with 1-3sets of 5-8reps 2) Good Mornings 3×10, light 3) Thruster Warm-up, 3×3 Conditioning: AMRAP 8min 10 Thrusters, 135#(95#) 30 Double Unders Mod for Doubles=30 Tuck Jumps or 90 Singles Core: 5 Rounds (7:30 total) 20/10 Hollow Hold 20/10 Arch Hold 20/10 Elbow Plank
Strength: 1) 15min to establish a 1RM Back Squat (no more then 3 heavy attempts) Warm-up with the rep sequence 5-4-3-2-1-1-1…..and so on till a 1RM is achieved. Spotters required for all heavy attempts. 2) Hang Power Clean warm-up, 3×3 Conditioning: 3 Rounds 30 Jumping Lunges, 1=1 15 Hand Stand Push-ups 10 Hang Power Cleans, … Read more
The first workout of the 2014 CrossFit Games Open will be announced this Thursday at 6pm (we will be streaming the live announcement of 14.1 at the gym on the projector, all are invited). We will be doing the games workouts on Friday as part of the regular programing and Saturday at 10am. We will … Read more
9am: CrossFit Class Workout #1 Teams of 2 Complete the following Power Clean, 95#(65#) 10-9-8-7-6-5-4-3-2-1 Wall Ball, 20#(10#) 10-9-8-7-6-5-4-3-2-1 Wall Climb 5-4-3-2-1 Athlete #1 does 10reps, Athlete #2 does 10reps, 9/9, 8/8 and so on till 1. Then the team moves on to the next task. Workout #2 Working in teams of 2-3 3K Row … Read more
Strength: 1) Back Squat, 3×10 Warm-up with 1-2 sets 2a) Dead Lilt Warm-up, 3×3 2b)Push-press Warm-up, 3×3 use the same weight as the dead Conditioning: “13.2” AMRAP 10min 5 Shoulder 2 Overhead, 115#(75#) 10 Dead Lifts, 115#(75#) 15 Box Jumps, 24″(20″)
Workout #1 Working in teams 2-5 As many Tire Flips as possible in 10min Jump in/out of tire after each flip Workout #2 90sec Max Cal Row 30sec Rest 90sec Max Rep Burpee (on to 2 45# plates) 30sec Rest 90sec Max Cal Row 30sec Rest 90sec Max Rep Pull-up 30sec Rest 90sec Max Cal … Read more
Strength: 1a) 3xME DB Bench Press 1b) 3×10 Shoulder Press 1c) 3xME Dip (bench, matador or ring) Take a couple of warm-up reps of each, then dive in to the triple set. Rest as needed between movements and rounds. Conditioning: 4 Rounds 400m Run (Stop sign and back) 20 Push-ups 30 Sit-ups 25min time limit
Strength: 1) Jump Squats, 3×10 light and explosive 2) Front Squats, 3×3 AHAP 3) Over Head Squat Warm-up, 3×3 Conditioning: “11.4” AMRAP 10min 60 Bar Facing Burpees 30 OHS, 135#(95#) 10 Muscle-ups
Yes, we will be open today! Regular class schedule. Strength: 1a) 3×10 Weighted Lunge, front rack, AHAP 1b) 3x Max Rep Kettle Bell High Pull 2) Power Clean warm-up, 3×3 Conditioning: 5 Rounds :30sec Power Cleans, 185#(125#) :30Sec Rest :30sec Lateral Bar Jumps :30sec Rest :30sec Row (calories) :30sec Rest *Score will be combined reps … Read more
9am: CrossFit Class RUN! Then AMRAP 20min 10 I-Push-ups 10 Weighted Step-ups 250m Row 10am: OLY/STR 1) 12min to establish a 1RM Snatch 2) 12min to establish a 1RM Clean and Jerk 3) 12min to establish a 1RM OHS 4) Conditioning???
Strength: 15min to establish a 2RM Front Squat *Use rep sequence 5-4-3-2-2-2 and so on until a 2RM is established Conditioning: “12.4” As many reps as possible in 12min of: 150 Wall Balls 90 Double Unders 30 Muscle-ups (or pull-ups) *Workout from the last 2 CrossFit Games