Wednesday Workout: Overhead Squats and Chest to Bar Pull-ups

See announcements below (got my dates screwed up) – Nutrition Seminar is NEXT Thursday (March 12), at 530pm.

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STRENGTH

In 10 Minutes, work up to a heavy Overhead Squat triple

Notes: If you are scaling workout to front squats, work up to a heavy front squat triple

WOD

Level 1

15-12-9 Reps of Each for Time:

  • Front Squat (75/55)
  • Ring Row

Level 2

15-12-9-6-3 Reps of Each for Time:

  • Overhead Squat (100/65)
  • Chest to Bar Pull-up

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Nutrition Seminar Thursday, March 12 at 530pm

Tuesday Workout: Shoulder Press, Ground to Overhead and Burpees

Open WOD 15.1 is in the books! Congrats to all our competitors!

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STRENGTH

Shoulder Press, 4-6 x 4 sets

WOD

Level 1

For Time:

  • Row x 150m
  • Burpee x 15
  • Power Clean + Push Press x 15
  • Burpee x 15
  • Row x 150m

Level 2

For Time:

  • Row x 250m
  • Bar Burpee x 20
  • Ground to Overhead (155/105) x 15
  • Bar Burpee x 20
  • Row x 250m

Notes: 2-footed take-off and landing for bar burpees (can be lateral or bar facing).  Scale weight as needed. Sub 200m run for row if you want.

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Nutrition Seminar this week at 5:30pm on Thursday

Monday Workout: Muscle Ups, KBS, Wall Balls and Double Unders

The Nutrition Seminar has been rescheduled for this Thursday at 5:30pm!  Please RSVP to the event HERE if you plan on attending.  Thanks!

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OTM WORK

Level 1

OTM 8:

  • Odd Minutes: Ring Row (feet on box if possible) x 5-10
  • Even Minutes: Heavy Russian Swing x 15

Level 2

OTM 8:

  • Odd Minutes: Muscle Up x 3-6 (go for unbroken set each time)
  • Even Minutes: Kettlebell Swing (70/53) x 15 (unbroken set each time)

Notes: Scale Muscle Ups to challenging pull-up variation (no push due to time constraints). I.e. Strict chest to bar pull-up, strict pull-up, etc.

WOD

Level 1

For Time*:

  • Jump Rope Single x 80
  • Wall Ball x 40
  • Jump Rope Single x 60
  • Wall Ball x 30
  • Jump Rope Single x 40
  • Wall Ball x 20

Level 2

50-40-30 Reps of Each for time*:

  • Wall Ball
  • Double Under

*10 Minute Time Cap

Notes: If you are unable to complete the workout within the time cap, record the number of reps completed.

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Nutrition Seminar this week at 5:30pm on Thursday

Competition Class 3/1/15

3/1/15

Option 1:

Open Workout 15.1

Option 2:

A. 10 minutes to establish a max height box jump (no stepping into the jump)

Immediately followed by

B. 10 minutes to establish a heavy squat clean thruster

Immediately followed by

C. 10 minutes to establish a heavy weighted pull-up

Immediately followed by

D. AMRAP in 10 minutes: 1 DB Snatch Right Arm, 1 DB Snatch Left Arm, 1 Burpee, 1 Chest to Bar Pull-up, 1 Goblet Squat with DB, 2 DB Snatch Right Arm, 2 DB Snatch Left Arm, 2 Burpee, 2 Chest to Bar Pull-up, 2 Goblet Squat with DB, etc.

Friday Workout: CrossFit Games Open WOD 15.1!

More workout details can be found on the CrossFit Games site HERE

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:

  • 15 toes-to-bars
  • 10 deadlifts (115 / 75 lb.)
  • 5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
*6-minute time cap

Notes
These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.  Athletes must use the same barbell for 15.1 and 15.1a

Workout 15.1 Variations

Rx’d 
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

Thursday Workout: See announcements – Back Squats, Press, Row

1.  Due to the potential for snow overnight, we are canceling the 6 and 7am classes.  Sorry for the late notice, and thanks for understanding!  It could be light, but we want to play it safe in case the roads are slippery in the AM. All other classes will be on a normal schedule starting at 8am.

2.  Reminder that while the CrossFit Games Open is happening (2/26 to 3/30) the 10am class on Saturdays is canceled and we will be running the open workouts during this time! Open workout 15.1 starts this week, and will be released tonight (2/26) at 8pm.  For more information, please re-read this post: Details about the 2015 Open

WOD for 2/26/15

STRENGTH

A1. Back Squat, 3-3-3

A2. One Arm Kettlebell Strict Press, 8-8-8

Notes: A1 and A2 are supersets – do a set of 3 back squats, then do a set of 8 kettlebell strict press on each side. Keep rest intervals to 30-60sec between exercises.

WOD

3 rounds, every 4 minutes (starting at 0:00, 4:00, and 8:00):

  • Row 500m

Notes: Keep the effort at 85-90% if you’re doing the open workout on Friday or Saturday.

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the 2015 Open!  We will have a viewing party at the gym tonight!

 

Wednesday Workout: OH Squats, Box Jumps, T2B, DU

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WOD

Level 1

4 Sets:

  • Front Squat* x 10
  • Box Jump step down (18/12) x 10
  • V-up x 10
  • Jump Rope Single x 60
  • Rest 1 Minute

*challenging weight on front squats

Level 2

5 Sets:

  • Overhead Squat (115/85) x 10
  • Box Jump step down (30/24) x 10
  • Toe to Bar x 10
  • Double Under x 30
  • Rest 1 Minute

Notes: Try to move quickly and consistently each set.  Record total time (including rest intervals)

ANNOUNCEMENTS/UPCOMING EVENTS

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

Tuesday Workout: Push Press/Muscle Ups, 3 Rounds of HPC, S2O, and Burpees

STRENGTH

A1. Push Press, 5-5-5-5, rest 15 seconds

A2. Muscle Up, AMRAP(-2) x 4 sets, rest ~90 seconds

Notes: Increase weight each set, work up to a moderate/heavy set of 5.  A1 and A2 are supersets – do a set of A1, rest 15 seconds, then do a max set of muscle ups stopping a couple reps shy of failure. Rest 90 seconds and repeat.  Scale Muscle ups to transitions, muscle up negatives, or sets of strict pull-ups or some pull-up variation.

WOD

Level 1

3 Rounds for Time:

  • Hang Power Clean x 15
  • Push Press x 15
  • Burpee x 15

Level 2

3 Rounds for Time:

  • Hang Power Clean (95/65) x 15
  • Shoulder to Overhead (95/65) x 15
  • Lateral Bar Burpee x 15

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!

Monday Workout: Deadlifts, AMRAP 5’s

The 2015 Open starts this week!

STRENGTH

Deadlift, 3 sets: Set 1 – 10 reps ~55-60%, Set 2 – 10 reps at ~60-65%, Set 3 –  8-10 reps at ~65-70%

Notes: Should be touch and go reps (no bouncing or dropping from the top).  Start at the right percentage and build each set. Focus on good form and speed.  Rest 90 seconds to 2 minutes between sets.

WOD

Level 1

AMRAP 5:

  • Row x 150m
  • Wall Ball x 30

Rest 3 Minutes

AMRAP 5:

  • Jump Rope Single x 50
  • Russian Kettlebell Swing x 30

Level 2

AMRAP 5:

  • Row x 150m
  • Wall Ball (20/14) x 30

Rest 3 Minutes

AMRAP 5:

  • Double Under x 50
  • Kettlebell Swing (53/35) x 30

Notes: For L2 – if scaling to single unders do 2x reps.

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!

Sunday Comp Class 2/22

SUNDAY COMPETITION CLASS WORKOUT 2/22

A) Work up to a heavy single on A2G Back Squat

*A2G on each effort otherwise no rep.

*Two attempts if needed otherwise shut it down.

*If A2G range of motion is questionable then no rep.

B) 21-15-9 Reps of Each for Time:

  • KB Swings (70/53#)
  • CTB Pull-Ups

*KB swings are american (overhead).

*Chest must touch the bar every rep for it to count

Rest 20 min.

C) 5 min. AMRAP

  • 7 Burpees
  • 20 Double Unders

*Consider the amount of work/rest ratio and go to a dark place on this.

Rest 10 min.

D) 5 min. AMRAP

  • 5 T2B
  • 5 Air Squats

*A2G on squats. Every.single.rep :)

*Consider the amount of work/rest ratio and go to a dark place on this.