Jun
26
5:00 am05:00

Monday June 26, 2017

Strength: Front Squat
Warm Up Sets:
5 @ 40%
5@ 50%
3@60%
Working sets **based off 90% of 1RM
5 @ 65%
5@ 75%
5+@85%

Wod: *From Comp Training
4 min AMRAP
- 18 OHS (135/95) + 18 BF Burpees (125/85)
- max cal row
rest 4 min
4 min AMRAP
- 15 ohs (185/135) +15 bf burpees (155/105)
 max cal row
rest 4 min
4 min AMRAP
- 12 OHS (225/155) + 12 Bf burpees(185/135)
- max cal row

**This weight is extremely heavy.  Please scale accordingly.  Scaling options are in parenthesis.  You can also scale from there.  First set you should be able to do a set of 10-15 fresh.
 


Jun
24
9:00 am09:00

Saturday June 24, 2017

Wod: Partner wod
25 min AMRAP
- 30 du's
- 25 wall balls (20/14)
- 20 kbs (53/35)
- 15 burpees
- 10 pull-ups
**each partner rotates movements.  Partner A will perform du's, Partner B: Wall balls...Partner A: KBS... keep rotating for the whole workout.  Keep track of rounds as a team.

Jun
22
5:00 am05:00

Thursday June 22, 2017

Strength: 10 min EMOM
- squat clean **work to a heavy complex

Wod:
60 CTB pull-ups
then...
10 MIN AMRAP
- 6 hang power snatches (115/75)
- 8 push-ups
- 200 m run

Jun
21
5:00 am05:00

Wednesday June 21, 2017

Wod:  3 rounds:
- 30 ghd's
- 20 box jump overs (24/20)
- 10 atlas stone over the shoulder
- 500 m row
**20 min cap

then RomWod as a class

Jun
20
5:00 am05:00

Tuesday June 20, 2017

Strength:  Squat Snatch
4x2 **These do not have to be touch and go

Wod: 4 rds
- 400 m run
- 15 HSPU'S
- 2 rope climbs
**Goal is to be under 17 minutes
 

Jun
19
5:00 am05:00

Monday June 19, 2017

Strength: OHS
- Find a 1 RM

Wod: CrossFit Open 13.4

7 min to complete:
3 c&j's (135/95)
3 ttb
6 c&j's
6 ttb
9 c&j's
9 ttb
12 c&j's
12 ttb
15 c&j's
15 ttb
18 c&j's
18 ttb
**if you complete the round of 18, go on to 21, then 24, etc.

Jun
17
5:00 am05:00

Saturday June 17, 2017

Partner Wod:
70 burpees
- 10 ttb +200 m run
60 deadlifts (135/95)
- 10 ttb + 200 m run
50 hang power cleans (135/95)
- 10 ttb + 200 m run
40 front squats (135/95)
- 10 ttb + 200 m run
30 jerks (135/95)
- 10 ttb + 200 m run
20 thrusters (135/95)
- 10 ttb + 200 m run

**teams of 2 complete the chipper.  1 person working at a time.  **After each barbell movement, 1 athlete will do the ttb and run while the other partner rests...then they switch. 

Jun
16
5:00 am05:00

Friday June 16, 2017

Wod:
"Del"
25 burpees
400 m run w wall ball (20/14)
25 pull-ups (weighted) 20/14
400 m run (med ball) 20/14
25 hspu's
400 m run
25 ctb (20/14)
400 m run (20/14) - med ball
25 burpees

Jun
15
5:00 am05:00

Thursday June 15, 2017

Strength: Power Clean
12 emom
3 position clean - work to a heavy set (floor, hang, high hang)

Wod:
10 Power Clean (185/125)
10 GHD
50 DU's
10 power clean (185/125)
10 ghd's
50 du's
10 power cleans (185/125)
10 ghd's
50 du's
10 power cleans (185/125)
10 ghd's
50 du's
10 power cleans (185/125)
10 ghd's
50 du's
10 power cleans (185/125)
10 ghd's
50 du's

Jun
13
5:00 am05:00

Tuesday June 13, 2017

Strength: Split Jerk
*work to a heavy max for the day

Wod:
6 rounds
- 4 strict ring dips
- 8 hang power snatch (115/75)
- 12 back rack lunges (115/75)
 

 

Jun
12
5:00 am05:00

Monday June 12, 2017

Strength: 10 min EMOM
- 1 snatch + overhead squat
**no more than 75% of 1rm

Wod:
15 min AMRAP
- 200 m run
- 12 toes to bar
- 18 kbs (53/35)

Jun
9
5:00 am05:00

Friday June 9, 2017

Strength: Deadlift
Warm up sets:
5@40%
5@50%
3@60%
Working sets:
5@75%
3@85%
1+95%

Wod: 4 rounds:
- 40 air squats
- 6 shoulder to overhead (135/95)
- 4 rope climbs
 

Jun
6
5:00 am05:00

Tuesday June 6, 2017

Strength: OHS
Warm Up sets:
5@40%
5@50%
3@60%
Working sets:
5@75%
3@85%
1+@95%

Wod: 3 rounds
- 400 m run
- 8 deadlifts (305/205)

Jun
5
5:00 am05:00

Monday June 5, 2017

Strength: Strict Press
4x3

Wod: 4 Rounds
- 7 C&J's (185/125)
- 14 TTB
- 21 box jumps (24/20)
**goal is to be around 15 minutes or faster

Jun
3
9:00 am09:00

Saturday June 3, 2017

Strength: Deadlift
Warm Up sets:
5@40%
5@50%
3@60
Working sets:
3@70%
3@80%
3+@90%

Wod:  Partner Wod
26 MIN AMRAP
- Hang Power Cleans (135/95)
- Back Squats (135/95)
- Double Unders
- Burpees

**Partner A runs 400 meters while Partner B performs as many hang power cleans as possible.  When partner A returns then Partner B will run and Partner A will perform hang power cleans.  You will work through all the movements and repeat if the time cap hasn't been reached.
 

Jun
2
5:00 am05:00

Friday June 2, 2017

Strength: Hang Snatch
5x1

Wod:
21 kbs (70/53)
15 situps
18 kbs
15 situps
15 kbs
15 situps
12 kbs
15 situps
9 kbs
15 situps
6 kbs
15 situps
3 kbs
15 situps




 

Jun
1
5:00 am05:00

Thursday June 1, 2017

Strength: Overhead Squat
Warm Up:
5@40%
5@50%
3@60%
Working sets: based off 90% of 1 rm
3@70%
3@80%
3+@90%

Wod:
3 rounds:
- 800 m run
- 30 burpees
- 20 overhead walking lunges (35/15)
 

May
29
9:00 am09:00

Monday May 29, 2017

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

May
27
9:00 am09:00

Saturday May 27, 2017

Strength: Deadlift
Warm Up Sets:
5@40%
5@50%
3@60%
Working sets: **based off 90% of 1RM
5@65%
5@75%
5+90%

Partner Wod:
15 min AMRAP
- 10 deadlifts (135/95)
- 10 lateral burpees over bar
- 10 hang power cleans (135/95)
**1 partner working at a time.

**Scaling options available at class.  If this is your first CrossFit class or if you aren't sure what weights to use, please talk with a coach. 

May
26
5:00 am05:00

Friday May 26, 2017

Strength: 10 EMOM
2 hang squat snatches - **no more than 70% of 1 RM.  Work on technique

Wod:
10-9-8-7-6-5-4-3-2-1
hang power snatch 115/75
wall balls 20/14 --> 10 wall balls per round.

10 hang power snatch
10 wall balls
9 hang power snatch
10 wall balls
.......
...........

May
25
5:00 am05:00

Thursday May 25, 2017

Wod:

Buy in: 10 rope climbs

then...

6 rounds:
5 ttb
10 pistols (alternating)
15 push-ups

**scaling options available at class

May
23
5:00 am05:00

Tuesday May 23, 2017

Strength: OHS
Warm up sets:
5@40%
5@50%
3@60%
Working sets: *based off 90% of 1 RM
5@65%
5@75%
5+@90%

Wod:
5 rounds:
9 muscle ups
9 ohs 135/95
**20 min cap

Scaled versions:
5 Rounds:
9 CTB (jumping chest to bars + 9 push-ups)
9 ohs (105/75)

May
22
5:00 am05:00

Monday May 22, 2017

Strength: Power Clean
4x3

Wod:
3 rounds:
300 m row
5 clean and jerks (185/125)
15 GHD'S

*scaling options available at class.