8.31.13

CROSSFIT'S MEMORIAL WOD "Hotshots 19" 6 rounds for time of 30 squats, 19 power cleans @ 135#, 7 strict pull ups, 400m run.  Doors open at 8:30am, WOD begins at 9:00am.

8.30.13

TGIF! Strength: Bench Press - 1 x 70% x Max Reps, 1 x 80% x Max Reps, 1 x 90% x Max Reps, Refer to 8.12.13.  Conditioning: "Dead Man's Row" in 12 minutes complete 2k Row + max rep deadlifts @ 275#/185# (Score = Row Time - Deadlift Reps x 5 seconds).

8.28.13

Strength: Work up to your max Clean and Jerk (1RM). This can be any combination of Power Clean + Push Jerk or Press, or Squat Clean and Split Jerk. Get after it! Conditioning: 7-min AMRAP of 2 x Clean and Jerk, 10 Push Ups, 2 x Clean and Jerk, Sprint 100m. *CNJ use 70% of 1RM. Hump Day Fun Day!

8.27.13

20-minutes AMRAP of: Max Rep Pull Ups, 10 Burpees, 15 Air Squats. *RX'D = Max rep pull up sets: once you break from the bar the set is over. Score is total number of pull ups completed. Scaled = if you are using a band or rings perform 10 strict pull ups on each round and score total rounds and reps.  Terrible Tuesday, peace out.

8.26.13

Strength: Back Squat, work up to your 10-Rep Max. Refer to 8.7.13. Conditioning: A repeat performance from 7.8.13. For time within a 10-min time cap perform 30 SDLHP @ 65#/95#, Run 300m, 20 Thrusters @ 65#/95#, Run 200m, 10 Power Snatch @ 65#/95#, Run 100m. Check your numbers and beat your previous time!

8.24.13

Open Gym 8am - 10am. Introductory Demo WOD @ 9am. Get some!!!

8.23.13

TGIF! Strength: Front Squat 3x3 @ 85% of 1-RM from 7.26.13. Conditioning: 7-min AMRAP of 5 x Push Press @ 115#/75#, 7 x Deadlift @ 115#/75#, 9 x Box Jump @ 24"/20". The weekend is here people!!!

8.22.13

Recovery/Make-Up Day. Intermediate/Advanced trainees listen to your body and R-E-S-T or participate in active recovery and mobility. If you missed Tuesday or Wednesday its time for a make-up session! Get some, Thirsty Thursday, Suck It.

8.21.13

Hump D-a-a-a-y-y-y-y!!! Strength: Deadlift. Refer to 8.2.13. You have 20-minutes to work up to a new 5-RM! Conditioning: Within a 10-min time cap perform: 500m Row, 40 Wall Ball Sprawls @ 20#/14#, Max Rep KBS @ 24kilos/16kilos. Score total number of Kettlebell Swings. F@#K yeah!!!

8.20.13

Tuesday Chipper! For time complete: 100 air squats, 10 pull ups, run 300m, 50 air squats, 20 pull ups, run 300m, 25 air squats, 40 pull ups, run 300m. 30-min time cap. Get some!!!

8.19.13

Strength: Overhead Squat 5 x 3 @ 80% of 3-RM from 7.31.13.  Conditioning: Complete four (4) three (3) minute rounds of : Run 200m, max rep Triple Pump Burpee.

8.16.13

TGIF! Strength: You have 20-minutes to work up to your heaviest Press (1-RM), get after it! Refer to 7.29.13. Conditioning: Partner Up! 15-min AMRAP: 1 round = Partner A performs 10 Power Cleans while Partner B holds a plank, upon completing the 10th Power Clean Partner A then holds the barbell in the rack position while Partner B performs 10 Burpees.  Switch roles and repeat for 15 minutes!

8.15.13

Recovery/Make-Up Day. Intermediate/Advanced trainees listen to your body and R-E-S-T or participate in active recovery and mobility. If you missed Tuesday or Wednesday its time for a make-up session! Get some, Thirsty Thursday, Suck It.

8.14.13

Strength: Power Snatch (Refer to 7.17.13) 5 x 3 @ 80% of 1-RM. Conditioning: 7-min AMRAP of 30 DU and 10 Toes-2-Bar. Hump D-a-a-a-y-y-y-y-y!!!

8.13.13

Within a 30-minute time cap complete the following: 5 rounds of Cindy (5 pull ups, 10 push ups, 15 air squats), 20 burpee box jumps, 5 rounds of Cindy, 20 burpee box jumps, 5 rounds of Cindy, 20 burpee box jumps, *Cash out 300m run.

8.12.13

Strength: Bench Press, you have 20-minutes to work up to your 1-RM. (Reference date 7.24.13) Get after it! Conditioning: AMRAP in 12-min of 10 x 1-arm KB/DB Russian Swing Left, 10 x Walking Lunge w/KB/DB held in rack position Left, 10 x Front Squat w/KB/DB held in rack position Left, switch to Right side to complete same set/rep scheme to complete one full round.  You may set the KB/DB down as needed to rest.  16-Kilos/24-Kilos Rx'd weights. We love Mondays, right??

8.9.13

TGIF! Objective #1: "On the minute + death by..." Perform 2 Power Cleans and death by pull ups...Power Cleans use 80% of 1-RM from 7.22.13...For this workout, perform 2 Power Cleans & 1 pull up in the first minute, 2 Power Cleans & 2 pull ups the second minute, 2 Power Cleans & 3 pull ups in the third, 2 Power Cleans & 4 pull ups...and so on, until you cannot perform the number of pull ups for the given minute. Remember you have to complete 2 power cleans to buy into each round and adding one pull up each minute... *Scaling = if you cannot perform unassisted pull ups then substitute burpees for the "death by" reps.  Objective #2: Finish your week with some heavy Prowler work! 3-5 rounds of max efforts pushes, AHAP, 50-100 meters per round. (Newbies be careful of the Prowler Flu!)

8.8.13

Recovery/Make-Up Day. Intermediate/Advanced trainees listen to your body and R-E-S-T or participate in active recovery and mobility. If you missed Tuesday or Wednesday its time for a make-up session! Get some, Thirsty Thursday, peace out.

8.7.13

Hump Dayyyyyyy! Strength: Back Squat 3 x 5 + Refer to 7.19.13. Conditioning: Row 2K TT.

8.6.13

"Tabata Something Different" Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pullups, the second 8 are push ups, the third 8 intervals are air squats, and finally, the last 8 intervals are burpees. There is a one minute rest between exercises. Score LOWEST
rounds of each exercise for total.

8.5.13

Strength: Power Snatch 5 x 3 Refer to 7.17.13. Conditioning: 10-min AMRAP of 3 x Thrusters @ 65#/95#, Sprint 100m, 6 x Thrusters, Sprint 100m, 9 x Thrusters, Sprint 100m, etc .... continue working up the ladder until time expires! We love Mondays.

8.2.13

TGIF! Strength: Deadlift 5, 5, 5 + Refer to 7.15.13. Conditioning: Friday Chipper, for time complete 20 Front Squats @ 135#/95#, Sprint 200m, 30 Toes-2-Bar, Sprint 200m, 40 KBS @ 55#/35#, Sprint 200m, 50 WBS @ 20#/14#. The weekend is almost here gang!