Wednesday Workout: PS + OHS, AMRAP 4’s

Remember to RSVP to our Nutrition Workshop this Saturday at 10am! See the Event HERE for more info.

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STRENGTH

3 Sets: Power Snatch + 3 Overhead Squats

Notes: Start from the hang position if you are newer to the movement (i.e. Hang Power Snatch + 3 Overhead Squats)

WOD

Level 1

AMRAP 4:

  • Hang Power Snatch x 10
  • Push-up x 10

Rest 2 minutes

AMRAP 4:

  • Hang Dumbbell Squat Clean x 10
  • Abmat Sit-up x 10

Level 2

AMRAP 4:

  • Power Snatch (95/65) x 10
  • Ring Dip x 10 (scale to Hand Release Push-up)

Rest 2 minutes

AMRAP 4:

  • Hang Squat Clean (95/65) x 10
  • Abmat Sit-up x 10

Notes: Unless you can do 10 ring dips in a row, scale to hand release push-ups so you can keep moving at a consistent pace on part 1.  Power snatches should be a weight that you can do “touch and go” reps if possible.

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the 2015 Open!  We will have a viewing party at the gym the night they release the first open WOD!

2. Nutrition Seminar this Saturday!! RSVP on Facebook

Tuesday Workout: Snow Day Chipper

The 6am and 7am CrossFit Classes are canceled. Stay tuned to Facebook for updates regarding the 8am class (will make the call around 7am).  All other classes are ON at this point.  Be safe if you have to drive around!

WOD

Level 1

For Time:

  • 50 Single Unders
  • 30 Burpee Box Jumps (18/12)
  • 30 Db Snatch Alternating Arms (35/15)
  • 30 Calorie Row
  • 30 Wall Balls (14/8)
  • 30 Lunges
  • 50 Single Unders

Level 2

For Time:

  • 50 Double Unders
  • 50 Burpee Box Jumps (24/20)
  • 50 Db Snatch Alternating Arms (55/35)
  • 50 Calorie Row
  • 50 Wall Balls (20/14)
  • 50 OH Plate Lunges (45/25)
  • 50 Double Unders

Notes: Can step up to box on burpee box jumps if necessary. If there are more people than rowers, adjust order or do staggered start from beginning.

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the 2015 Open!  We will have a viewing party at the gym the night they release the first open WOD!

2. Nutrition Seminar this Saturday!! RSVP on Facebook

Monday Workout: Clean Complex and Open WOD 13.4

6:15pm Essentials, Intro, and Regular CrossFit are canceled as well as 7pm due to the snow!! As always, check our Facebook for updates on class cancellations or visit our Front Desk site for up to date info.

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STRENGTH

3 Sets: Power Clean + Squat Clean + Front Squat x 2 + Jerk

Notes: Build weight each set, focus on technique and solid receiving position

WOD

CrossFit Games Open WOD 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

  • Clean and Jerk (135/95, 115/65) x 3
  • Toes-to-Bar x 3
  • Clean and Jerk x 6
  • Toes-to-Bar x 6
  • Clean and Jerk x 9
  • Toes-to-Bar x 9
  • Clean and Jerk x 12
  • Toes-to-Bar x 12
  • Clean and Jerk x 15
  • Toes-to-Bar x 15
  • Clean and Jerk x 18
  • Toes-to-Bar x 18 . . .

Notes

  • For Level 1, scale to V-ups, and consider using dumbbells for clean and jerks.
  • This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
  • Every rep counts in this workout. You will enter your score as the total number of reps.

ANNOUNCEMENTS/UPCOMING EVENTS

Register for the 2015 Open!

Sunday Comp Class 2/15

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Sunday 2/15 Competition Class WOD

A. EMOM in 10 minutes. Evens: 10 light touch and go power snatch. Odds: 1 heavy (squat) clean and jerk

B. Power Jerk 5-5-5 (touch and go from rack, don’t go too heavy)

C. 5 Rounds: 5 deadlift 275/185, 10 burpees. Rest 5 minutes. 5 Rounds: 5 Power Clean 205/135, 10 burpee over barbell. Rest 5 minutes. 5 Rounds: 5 Power Snatch 135/95, 10 bar facing burpee.

D. 15 minutes Z1 rowing. Every 3 minutes, do 10 weighted sit ups.

 

Friday Workout: Thruster Double, and 2011 SuperFit Thruster/Pull-up Workout

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Flashback to 2011 SuperFit Games held at our original space. Second ever SuperFit comp!

STRENGTH

From the floor, build to a heavy 2-rep thruster

Notes: Can squat clean thruster the first rep

WOD

Level 1

  • 6 Minute AMRAP of Max Rep Dumbbell Squat Clean Thrusters*

Level 2

“Death Becomes Us”

  • 6 Minute AMRAP of Max Rep Squat Clean Thrusters (115 / 80)*

*At the top of every minute including the start, do 7 for men and 4 for women chest to bar pull-ups.  For L1, scale as needed (i.e. chin over bar pull-ups, inverted ring rows, etc.).  So, with the clock counting down, do chest to bar pull-ups at 6:00, 5:00, 4:00, 3:00, 2:00, and 1:00.  Score is total number of thrusters.

ANNOUNCEMENTS/UPCOMING EVENTS

Register for the 2015 Open!

Thursday Workout: Power Snatch and Intervals

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STRENGTH/SKILL

In a few sets, work up to a heavy Power Snatch

Notes: 10 minutes max to build to heavy single for the day, not a 1RM

WOD

Level 1

3 Sets for Total Working Time:

  • Hang Power Snatch x 5
  • Burpee Box Jump (18/12) x 10
  • Russian Kettlebell Swing (40/20) x 10
  • Row x 200m
  • Rest 3 Minutes

Level 2

3 Sets for Total Working Time:

  • Power Snatch* x 5
  • Burpee Box Jump (30/24) x 10
  • Kettlebell Swing (53/35) x 10
  • Row x 250m
  • Rest 3 Minutes

Notes:  Choose a weight that is moderate to heavy for the power snatch (~80% of heavy PS single) – does not have to be touch and go.  If still working on the movement, keep the weight light/moderate and focus on doing reps from the hang position.

ANNOUNCEMENTS/UPCOMING EVENTS

Register for the 2015 Open!

Wednesday Workout: Ring Dips, 0:45 on/0:15 off

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STRENGTH

Ring Dip, AMRAP(-1) x 3 sets

Notes: Scale as needed – try to go for minimum 8-10 reps per set if possible. Rest 1:30-2 minutes between sets.

WOD

Level 1

3 Total Sets for Reps:

  • Minute 1: V-up x 45 seconds
  • Minute 2: Wall Ball x 45 seconds
  • Minute 3: Jump Rope Single x 45 seconds
  • Minute 4: Row (calories) x 45 seconds
  • Rest 1:15

Level 2

4 Total Sets for Reps:

  • Minute 1: Toe to Bar x 45 seconds
  • Minute 2: Wall Ball (20/14) x 45 seconds
  • Minute 3: Double Under x 45 seconds
  • Minute 4: Row (calories) x 45 seconds
  • Rest 1:15

Notes: Record total reps for each movement.  Try to pace and be consistent each round

ANNOUNCEMENTS/UPCOMING EVENTS

  1. Register for the 2015 CrossFit Games Open!

Tuesday Workout: Clean Complex, and 20-15-10

Competing is fun!

STRENGTH

In 10 Minutes work up to a heavy weight in the following complex:  Hang Clean + Clean (from floor)

Notes: Each clean must be a full squat – scale to power + front squat if necessary.

WOD

Level 1

For Time:

  • Goblet Squat x 20
  • Burpee x 20
  • Hang Power Clean x 15
  • Burpee x 15
  • Hang Power Clean + Push Press x 10
  • Burpee x 10

Level 2

For Time:

  • Front Squat (135/95) x 20
  • Bar Burpee x 20
  • Power Clean (135/95) x 15
  • Bar Burpee x 15
  • Ground to Overhead (135/95) x 10
  • Bar Burpee x 10

Notes: Burpees must be 2-footed takeoff and 2-footed landing for L2.

ANNOUNCEMENTS/UPCOMING EVENTS

  1. Register for the 2015 CrossFit Games Open!

Monday Workout: Push Press and Helen

We had two podium performances this weekend: Kim and Emma won their division, and Kendall and Taylor got 2nd place in their division!  Big congrats to all of our SuperFit East Coast Championship competitors!

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STRENGTH

“Touch and go” Shoulder to Overhead, 8 x 3 sets

Notes: Scale to Push press, 8 x 3 sets and no “touch and go” reps if necessary

WOD

Level 1

3 Rounds for Time of:

  • Run x 250m
  • Russian Kettlebell Swing (35/20) x 21
  • Ring Row x 12

Level 2

“Helen”

3 Rounds for Time of:

  • Run x 400m
  • Kettlebell Swing (53/35) x 21
  • Pull-up x 12

Notes: Forecast calls for some rain, but it’ll be warm on Monday. If subbing rowing for running, do 500m row each round in place of 400m run.

Compare Here

ANNOUNCEMENTS/UPCOMING EVENTS

  1. Register for the 2015 CrossFit Games Open!

Sunday Comp Class 2/8

1) Double KB snatch practice.

2) In 15 minutes work up to a heavy snatch deadlift, hang snatch, snatch complex.

3) MAP session. AMRAP in 7 minutes: 7 burpee box jumps (24/20), 7 strict toes to bar, Row 200m. Rest 4 minutes. AMRAP in 7 minutes: 7 overhead squat (135/95), 7 KBS (70/53), Row 200m. Rest 4 minutes. AMRAP in 7 minutes: 7 lunge steps with barbell in front rack (135/95), 7 shoulder to overhead (135/95), 15 sit-ups, 40 double-unders.

4) Shoulder taps or 3×10 strict HSPU