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CrossFit the week of 1.15.18

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Monday:

Gymnastics:

Chest to Bar Pull-Ups (6-8mins)

Beginners:  3 Sets – C&D X2 + C&D with “Pop”

Advanced:  3 Sets – C&D X3 + “Re-Grip” +2 C2B Pull-Ups

Lift:

Every 2 minutes – for 5 Sets

Back Squat

Set-1:  2 @80%
Set-2:  2 @80%
Set-3:  2 @85%
Set-4:  2 @85-90%
Set-5:  2 @90%

Met-Con:

3 Rounds for Time

20 Pull-Ups / C2B
50 Double-Unders

 


Tuesday:

Gymnastics:

Handstand Push-Ups (10 mins)

Beginners:  Five Sets: Handstand Push-Up Negatives w/partner assist x 5 reps (4sec Negative)

*Rest 60-90 seconds*

Advanced: 3 X4-8 Strict HSPU’s

*Rest 90 seconds*

Lift:

EMOM-8m

Snatch x1 @80-85%

Met-Con:
Against a Running Clock

9 HSPU / 9 Strict HSPU
6 Hang Snatches (75/55) (115/75)

*Rest until Clock Reaches 3 mins, Then…*

15 Thrusters (75/55) (115/75)
9 Bar Facing Burpees

*Rest until Clock Reaches 7 mins, Then…*

21 Toes-to-Bar
12 Hang Power Snatches (75/55) (115/75)

*Rest until Clock Reaches 12 mins, Then…*

27 Push-Ups
15 Front Squats (75/55) (115/75)

Score = Completion Time

 


Wednesday:

Lift:

Take 12 minutes to build to today’s heavy Power Clean.

*Rest 3 mins, then…*

Warm-Up:

For Time: (5 min Cap)

3 Push Press (95/65) / HSPU

2 Cleans (115/75) (185/125)

4 Push Press (95/65) / HSPU

3 Cleans (115/75) / (185/125)

5 Push Press (95/65) / HSPU

4 Cleans (115/75) / (185/125)

Met-Con:
“Open Workout 15.4”

Complete as many reps as possible in 8 minutes of


3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans


Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb
Women clean 125 lb

*A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.*

 


Thursday:

Lift:

Every 90 seconds – for 4 sets (6m)

Push Press X2 @85%

Met-Con:
EMOM-15m

Min-1:  10 Burpees
Min-2:  12 Toes-to-Bar
Min-3:  15 Wall Balls (20/14)

Score = Total Number of Reps (185 = Perfect Score)

 


Friday:

Lift:

Take 10 mins to build to today’s “heavy” 5-rep Ground to Overhead (Clean & Jerk)

Met-Con:
“Annie”

For Time:
50-40-30-20-10

Double-Unders
Sit-Ups

CrossFit the week of 1.8.18

By: 0

Monday:

Gymnastics:

Chest to Bar Pull-Ups (6-8mins)

Beginners:  3 Sets – C&D (Pinky & Thumb Drill) for Int & Ext Rotation X2 + Re-Grip X3

Advanced:  3 Sets – C&D X2 + C&D + “Re-Grip” + C2B Pull-Up

Lift:

15m to find 3RM Deadlift

Met-Con:
Every 2 mins – for 10 Rounds:

6 Deadlifts @55-60% of 1RM
8 Pull-Ups / C2B
30 Double-Unders

 


 

Tuesday:

Gymnastics:

Handstand Push-Ups (10 mins)

Beginners:  Five Sets: Handstand Push-Up Negatives w/partner assist x 5 reps (4sec Negative)

*Rest 60-90 seconds*

Advanced: 3 X4-8 Strict HSPU’s

*Rest 90 seconds*

Lift:

EMOM-8m

Snatch @75-85%

Met-Con:
AMRAP-3m

5 Snatches @50% of 1RM Snatch
6 HSPU / 8 HSPU

*Rest 90 sec*

AMRAP-3m

4 Snatches @60% of 1RM Snatch
8 Toes-to-Bar

*Rest 90 sec*

AMRAP-3m

3 Snatches @70% of 1RM Snatch
6 Burpees Over the Bar

Score = Reps

 


 

Wednesday:

Gymnastics:

Ring Dips (10 mins)

Beginners:  Progress to the next exercise ONLY if you are proficient with the prior exercises.

Strict Push-Ups 4X 4-8
Stability Ring Dip (Hold top position) 4X 10-20 second hold
Eccentric Ring Dips 4X 4-8 (2 second negatives)

Advanced:  Strict Ring Dips 4X 6-10

Lift:

Every 90 sec – for 6 sets (9m)

Clean

Set-1:  5@ 60%
Set-2:  4@ 65%
Set-3:  4@ 70%
Set-4:  3@ 75%
Set-5:  3@ 75%
Set-6:  2@ 80%

*Focus on cycling the barbell. Try to do these sets unbroken & touch-and-go if possible. Make sure you are getting back to the bar quickly if you drop to begin your next rep*

Met-Con:
“CrossFit Open Event 16.2”

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:

25 Toes to Bar
50 Double-Unders
*Squat Cleans*

*Squat Clean Reps/Round*

Round 1 – 15 reps (135/85 lbs)
Round 2 – 13 reps (185/115 lbs)
Round 3 – 11 reps (225/145 lbs)
Round 4 – 9 reps (275/175 lbs)
Round 5 – 7 reps (315/205 lbs)

 


 

Thursday:

Lift:

Every 90 seconds – for 6 Sets (9m)

Back Squat X2

Set-1:  2@75%
Set-2:  2@  80%
Set-3:  2@  80%
Set-4:  2@  85%
Set-5:  2@  85%
Set-6:  2@  85%

Met-Con:
5 Rounds for Time (15m cap)

5 Box Jumps (24/20”)
15 Wall Balls (20/14)
20 Russian Kettlebell Swings (53/35) (70/53)

 


 

Friday:

Lift:

Every 2 mins – for 5 sets (10m)

Push Press X3 @80-85%

*Superset with*

10 Push-Ups

Met-Con:
AMRAP-15m

5 Push Press (115/75) (155/105)
10 V-Ups / GHD Sit-Ups
50 Double-Unders

CrossFit the week of 1.1.18

By: 0

Monday:

Happy New Year!

 

 


 

Tuesday:

Gymnastics:

Ring Dips (8 mins)

Beginners:  Progress to the next exercise ONLY if you are proficient with the prior exercises.

  • Strict Push-Ups 4X 4-8
  • Stability Ring Dip (Hold top position) 4X 10-20 second hold
  • Eccentric Ring Dips 4X 4-8 (2 second negatives)

Advanced:  Strict Ring Dips 4X 6-10

 

Lift:

Every 2 mins – for 5 Sets (10m)

Power Clean X2 @75-85%

Met-Con:
EMOM-12m

Min-1:  15 Wallballs (20/14)
Min-2:  6 Power Cleans (155/105) (185/125)
Min-3:  35 Double-Unders

 


 

Wednesday:

Gymnastics:

Kipping Pull-Ups (8 mins)

Beginners:  4 Sets of: 2 C&D’s + 2 Re-Grips +1 Kipping Pull-Up

*Re-Grip is performed during the moment of weightlessness in the kip*

Advanced:  4 Sets of: 2-4 Kipping Pull-Ups with 3 sec pause at top of each rep.

*Focus on pushing the bar away as you come back down*

 

Met-Con:
4 Rounds for Time:

3 Hang Squat Snatches (95/65) (135/95)
10 Push Press
8 Pull-Ups / C2B

 


Thursday:

Gymnastics:

Toes-to-Bar (8 mins)

Beginners:  4 Sets of – Tuck, Pull, and Scoop X2-4 (Click to view)

Advanced: 3 Sets:  8-12 T2B

*Rest 45-60 seconds*

Lift:

Every 90 sec – for 5 Sets (7.5m)

Push Press X4 @80%

Met-Con:

5 Rounds for Time (15 min cap)

12 Toes-to-Bar
5 Front Squats (155/105) (185/125)
8 Pull-Ups / 2 Rope Climbs

Score = Total Number of Reps (125 RX, 95 Performance)

 


 

Friday:

Lift:

15m to find 4RM Deadlift

Met-Con:

AMRAP-6m

100m Row
6 Handstand Push-Ups / 10 HSPU

*Rest 2 mins*

AMRAP-6m

15 Kettlebell Swings (53/35) (70/53)
8 Box Jumps (24/20”)

CrossFit the week of 12.25.17

By: 0

Monday:

No days off for Santa!

Merry Christmas!

We hope you all have a Merry Christmas! Enjoy time with family and friends, eat great food, and most importantly – REST!

 


 

Tuesday:

Gymnastics:

Toes-to-Bar (8 mins)

Beginners:  Knees to elbows Toe-Flick (Kicking toes to the bar)
*Hips behind bar – Push down and forward on bar – Bring knees up – Kick toes towards Bar*

 

Advanced: 3 Sets:  3 Strict Toes-to-Bar + 8 Kipping T2B

*Rest 45-60 seconds*

Lift:

Every 2 mins – for 5 Sets (10 mins)

High Hang Snatch + Hang Snatch + Snatch @60-70%

**Build across the sets**

Met-Con:
Every 4 mins – for 12 mins

12 Pull-Ups / 3 Rope Climbs
60 Double-Unders
12 Burpees
MAX Toes-to-Bar

Score = Number of Toes-to-Bar

 


 

Wednesday:

Gymnastics:

Kipping Pull-Ups (8 mins)

Beginners:  4 Sets of: 2 C&D’s + 2 Re-Grips +1 Kipping Pull-Up

*Re-Grip is performed during the moment of weightlessness in the kip*

Advanced:  4 Sets of: 2-4 Kipping Pull-Ups with 3 sec pause at top of each rep.

*Focus on pushing the bar away as you come back down*

Lift:
EMOM-8m

Power Clean X2 @70-80%

Met-Con:
3 Rounds For Time:

15 Front Squats (135/95) (155/105)
9 Pull-Ups / C2B

 


 

Thursday:

Gymnastics:

Ring Dips (8 mins)

Beginners:  Progress to the next exercise ONLY if you are proficient with the prior exercises.

Strict Push-Ups 4X 4-8
Stability Ring Dip (Hold top position) 4X 10-20 second hold
Eccentric Ring Dips 4X 4-8 (2 second negatives)

Advanced:  Strict Ring Dips 4X 6-10

Lift:

Every 2 mins – for 4 Sets (8 mins)

Back Squat X6 @65, 70, 75, 75%

Met-Con:
EMOM-12m

Min-1:  8 Pull-Ups/C2B & 4 Deadlifts (225/155) (275/185)
Min-2:  10 KB/DB Thrusters (35/25) (53/35)
Min-3:  12/10 Calorie Row

Score = Number of completed rounds

 


 

Friday:

Lift:

15m to find 5RM Deadlift

Met-Con:
AMRAP-12M

30 Double-Unders
15 Wall-Balls (20/14)
10 Burpees
5 Handstand Push-Ups

Then – AMRAP-2m

MAX Double-Unders

Score = Total Reps

CrossFit the week 12.18.17

By: 0

TESTING WEEK!

Monday:

Lift:

20 minutes to find 1RM Snatch

Met-Con:
AMRAP-10m

15 Russian KB Swings (53/35) (70/53)
12 Push-Ups
10 Alt. KB Snatches (53/35) (70/53)
5 Box Jump-Overs (24/20”)

 

 

 

Tuesday:

Lift:

20 minutes to find 1RM Clean & Jerk

Met-Con:
3 Rounds for Time: (10 min Cap)

6 Power Cleans (115/75) (155/105)
8 Pull-Ups / C2B

 


 

Wednesday:

Lift:

20 minutes to find 1RM Clean

Met-Con:
AMRAP-8m

8 T2B
10 Box Jumps (24/20”)
12 Kettlebell Swings (53/35) (70/53)

 


 

Thursday:

Lift:

20 minutes to find 1RM Jerk (Push or Split)

Met-Con:
For Time

400m Run
15 Shoulder to Overhead (95/65) (115/75)
12 Pull-Ups / C2B
9 Handstand Push-Ups
400m Run
12 Shoulder to Overhead
9 Pull-Ups
6 Handstand Push-Ups
400m Run

 


 

Friday:

Met-Con:
“12 Days of Christmas”

1 Deadlift (225/150) (315/215)
2 Muscle Ups
3 DB Thrusters (35/20) (50/35)
4 Step-Ups / Pistols (each leg)
5 Swings (50/35) (70/53)
6 Burpees
7 Pull Ups
8 DB Lunges (35/20) (50/35)
9 Push Ups
10 Box Jumps (24/20”)
11 One Arm Snatches (35/20)
12 Man-Makers (35/20) (50/35)

 

Example:

1 Deadlift

2 Muscle-Ups, 1 Deadlift

3 DB Thrusters, 2 Muscle-Ups, 1 Deadlift…

CrossFit the week of 12.11.17

By: 0

Monday:

Lift:

Every 2 minutes – for 7 Sets
Split Jerk X1

Build to a heavy single

Met-Con:

3 Rounds for Time

60 Double-Unders
15 Toes-to-Bar
5 Thrusters (95/65) (115/75)

 


 

Tuesday:

Lift:

Every 2 minutes – for 8 Sets
Snatch

Set-1:  3 @55%
Set-2:  2 @65%
Set-3:  2 @70%
Set-4:  1 @75%
Set-5:  1 @80%
Set-6:  1 @85%
Set-7:  1 @90%
Set-8:  1 @90%+

Met-Con:
AMRAP-12m

10 Med-Ball Cleans (20/14)
12 Push-Ups
250m Row

 


 

Wednesday:

Lift:

Every 2 minutes – for 8 Sets
Clean and Jerk

Set-1:  2 @65%
Set-2:  2 @70%
Set-3:  1 @75%
Set-4:  1 @80%
Set-5:  1 @85%
Set-6:  1 @90%
Sets 7-8:  1 @90%+

Met-Con:
3 Rounds of
AMRAP-2m

10 Power Snatches (75/55)
10 Burpees

*Rest 2 minutes between Rounds*

 


 

Thursday:

Lift:

Every 2 minutes – for 7 Sets
1 & ¼ Front Squat X1 (Click to view)

Build to a heavy single rep

Met-Con:
For Time (25 min cap)

50 Air Squats
40 KB Swings (53/35) (70/53)
30 Wall-Balls (20/14)
20 Pull-Ups / C2B
10 Power Cleans (135/95) (185/125)
20 Pull-Ups / C2B
30 Wall-Balls
40 KB Swings
50 Air Squats

 


 

Friday:

Met-Con:
8 Days of Hanukkah (40 min cap)
8 Rounds:

8 Pull-Ups
8 Hang Power Cleans (95/65) (135/95)
8 Ring Dips
8 Push Press (95/65) (135/95)
8 Toes-to-Bar
8 Front Squats (95/65) (135/95)
8 Burpees
8 Deadlifts (95/65) (135/95)

CrossFit the week of 12.4.17

By: 0

Monday:

Lift:

Every 2 minutes – for 8 Sets
Snatch

Set-1:  3 @55%
Set-2:  2 @65%
Set-3:  2 @70%
Set-4:  1 @75%
Set-5:  1 @80%
Set-6:  1 @85%
Set-7:  1 @90%
Set-8:  1 @90%+

Met-Con:
For Time
21-15-9

Overhead Squat (75/55) (115/75)
Calorie Row

Accessory Work:

2 Sets

6-8 Barbell Rows
6-8 DB Skull Crushers

 


 

Tuesday:

Lift:

Every 2 minutes – for 8 Sets
Clean

Set-1:  3 @55%
Set-2:  2 @65%
Set-3:  1 @75%
Set-4:  1 @80%
Set-5:  1 @85%
Set-6:  1 @90%
Set-7:  1 @95%
Set-8:  1 @95%+

Met-Con:
For Time (12 min Cap)

15 Toes-to-Bar
30 Double-Unders
10 Cleans (115/75) (135/95)

15 Toes-to-Bar
30 Double-Unders
8 Cleans (135/95) (155/105)

15 Toes-to-Bar
30 Double-Unders
6 Cleans (155/105) (185/125)

15 Toes-to-Bar
30 Double-Unders
4 Cleans (175/115) (205/135)

 


 

Wednesday:

Lift:

Every 2 minutes – for 6 Sets
Split Jerk X1

Build to a heavy single

Met-Con:
AMRAP-4m

12 Pull-Ups / C2B
9 Push Press (95/65)
6 Burpee Box Jump-Overs (24/20”)

Rest 2 mins

AMRAP-4m

12 Push Press
9 Burpee Box Jump-Overs
6 Pull-Ups / C2B

Rest 2 mins

AMRAP-4m

12 Burpee Box Jump-Overs
9 Pull-Ups
6 Push Press

 


 

Thursday:

Lift:

Every 2 minutes – for 6 Sets
1 & ¼ Front Squat X1 (Click to view)

Build to a heavy single

Met-Con:
4 Rounds For Time

10 One-Arm Russian KB Swings/side (53/35) (70/53)
8 Handstand Push-Ups
15/10 Calorie Row

Accessory Work:

2 Sets

6-8 Glute/Ham Raises
8 DB Lateral Raises

 


 

Friday:

Lift:

Every 2 minutes – for 8 Sets
Clean and Jerk

Set-1:  2 @65%
Set-2:  2 @70%
Set-3:  1 @75%
Set-4:  1 @80%
Set-5:  1 @85%
Set-6:  1 @90%
Sets 7-8:  1 @90%+

Met-Con:
For Time

60 Double-Unders
50 Wall-Balls (20/14)
40 Double-Unders
30 DB Power Cleans (35/25) (50/35)
20 Double-Unders
10 DB Thrusters

CrossFit the week of 11.27.17

By: 0

Monday:

Lift:

Every 90 seconds – for 8 Sets
Snatch

Sets 1-2:  2 @55%
Sets 3-4:  2 @65%
Sets 5-6:  1 @75%
Sets 7-8:  1 @80%

Met-Con:
4 Rounds for Time

15/10 Calorie Row
8 Handstand Push-Ups
6 Hang Power Snatches (75/55) (115/75)

Accessory Work:
3 Sets

8-10 Prone Snow Angels
8 Lateral Raises

 


 

Tuesday:

Lift:

Every 2 minutes – for 6 Sets
1 & ¼ Front Squat X2 (Click to view)

Build to a heavy set of 2

Met-Con:
For Time

40 Wall-Balls (20/14)
5 Hang Squat Cleans (135/95) (155/105)
30 Pull-Ups / C2B
5 Hang Squat Cleans
20 Burpees Over the Bar
5 Hang Squat Cleans
10 Toes-to-Bar
5 Hang Squat Cleans

 


 

Wednesday:

Lift:

Every 2 minutes – for 8 Sets

Sets 1-2:  2 Cleans @75-80%
Sets 3-5:  1 Clean @85-90%
Sets 6-8:  1 Clean @90-95%

Met-Con:
AMRAP-5m

6 Push Press (95/65) (135/95)
8 Burpee Box Jump-Overs (24/20”)
10 Toes-to-Bar

Rest 2 mins

AMRAP-5m

6 Burpee Box Jump-Overs
8 Front Squats
10 Calorie Row

Score = Rounds + Reps

 


 

Thursday:

Lift:

Every 90 seconds – for 8 Sets
Split Jerk X2

Build to a heavy set of 2

Met-Con:
3 Rounds for Time

12 Alt. KB Snatches
50 Double-Unders
8 Power Cleans (115/75) (155/105)

 


 

Friday:

Lift:

Every 2 minutes – for 8 Sets
Clean and Jerk

Sets 1-3:  3 @60%
Sets 4-5:  2 @70%
Sets 6-8:  1 @80-85%

Met-Con:
AMRAP-15m

20 Russian KB Swings (53/35) (70/53)
10 Steps Overhead Walking Lunge w/ KB (Right)
10 Steps Overhead Walking Lunge w/KB (Left)
20 Push-Ups

CrossFit the week of 11.20.17

By: 0

Monday:

Lift:

Back Squat

Every 75 seconds – for 4 Sets
Set-1:  4 @55%
Set-2:  4 @65%
Set-3:  2 @75%
Set-4:  1 @85%

*Rest 1 minute, then…*

15 mins to establish 1RM Back Squat

Met-Con:
For Time (10 min Cap)

15 Pull-Ups / C2B
20 Burpee Box Jump-Overs (24/20”)
25 KB Swings
30 T2B

Score = Time

 


 

Tuesday:

Lift:

Front Squat

EMOM-4m
Set-1:  2 @55%
Set-2:  2 @65%
Set-3:  2 @75%
Set-4:  1 @80%

Rest 1 minute, then…

12 Minutes to establish 1RM Front Squat

Met-Con:
3 Rounds For Time

20 Double-Unders
5 Hang Squat Cleans (135/95) (155/105)

Score = Time

 


 

Wednesday:

Lift:

EMOM-6m
Hang Snatch X1 @70-75%

*Rest 1 minute, then*

Every 2 minutes – for 5 Sets
Snatch X1 @85-90%

Met-Con:
AMRAP-12m

12 Push Press (95/65) (115/75)
8 Front Rack Reverse Lunges
6 Pull-Ups / C2B

Score = Rounds + Reps

 


 

Thursday:  Happy Thanksgiving!

One class at 9:00am. Make sure to register in Triib!

Don’t ask what the WOD is. You’ll have to show up to find out!

 


 

Friday:

CrossFit at 9:00am, Carbon at 10:00am, Open Gym from 11:00am-1:00pm.

 

CrossFit the week of 11.13.17

By: 0

Monday:

Lift:

Back Squat

Every 75 seconds – for 4 Sets
Set-1:  5 @55%
Set-2:  4 @65%
Set-3:  2 @75%
Set-4:  2 @80%

*Rest 1 minute, then…*

Every 3 minutes – for 4 Sets
Set-5:  1 @85%
Set-6:  1 @90-95%
Set-7:  1 @90-95%
Set-8:  1 @95%+

Met-Con:
3 Rounds for Time (12 min Cap)

60 Double-Unders
12 Pull-Ups / C2B
5 Power Cleans (135/95) (175/105)

Accessory Work:

3 Sets – Not for Time

6-8 Glute/Ham Raises
Rest 30 sec
60 sec Plank

 


 

Tuesday:

Lift:

EMOM-6m
Hang Snatch X1 @70-75%

*Rest 1 minute, then*

Every 2 minutes – for 4 Sets
Snatch X1 @85-90%

Met-Con:
For Time
21-15-9

Thrusters (95/65) (115/75)
Burpees over the Barbell

Accessory Work:

3 Sets

10-12 Lateral Band Walks/side
8-10 Dumbbell Rows/side
Rest 90 seconds

 


 

Wednesday:

Lift:

Every 2 minutes – for 8 Sets

Sets 1-3:  2 Cleans @75-80%

Sets 4-5:  1 Clean @85-90%

Sets 6-8:  1 Clean @90-95%

Met-Con:
Against a Running Clock

15 Handstand Push-Ups
20 Box Jump-Overs
25 Toes-to-Bar

Rest until clock reaches 6 minutes, then…

For Time

20 Box Jump-Overs
15 Toes-to-Bar
10 Handstand Push-Ups

 


 

Thursday:

Lift:

Front Squat

EMOM-4m
Set-1:  2 @55%
Set-2:  2 @65%
Set-3:  2 @77%
Set-4:  2 @80%

Rest 1 minute, then…

Every 2 minutes – for 4 Sets
Set-5:  1 @85%
Set-6:  1 @90%
Set-7:  1 @90-95%
Set-8:  1 @90-95%+

Met-Con:
AMRAP-12m

10 Ring Rows / Strict Pull-Ups
15 Wall-Balls (20/14)
20 Double-Unders

Accessory Work:

3 Sets

6-8 Dumbbell Shoulder Press/side
8-10 Prone Snow Angels (Click to view)
Rest 90 seconds

 


 

Friday:

“Isabel”
For Time

30 Snatches (135/95)

Accessory Work:

3 Sets

8-12 Barbell Rows
20 Steps “Death March”
10-15 Banded Face-Pulls