Friday 28 February 2014

February 28, 2014

The Open season is here!!!
14.1
10 Minute AMRAP
30 Double Unders
15 Power Snatch (75/55)


Wednesday 26 February 2014

February 27, 2014

Strength:
Snatch
2-2-2-2-2-2

Snatch Pulls
5-5-5-5-5

5 Sets (not for time)
Prowler - 2 lengths
Ring Dips

The Open 14.1 gets released tonight!!!

Tuesday 25 February 2014

February 26, 2014

Strength:
Strict Press
5-5-5

12 Minutes Every minute on the minute
Odd: 10 Overhead Squats
Even: 10 Toes to Bar

WOD:
3 Rounds
10 Power Cleans
35 Double Unders

For the Open we will be doing the workouts on Fridays. If you are signed up with CrossFit Games we will be doing the judging in the evening at the 5:15 class. We will run heats so please show up early and get warmed up. I will do my best for programming trying to balance everything out.

Monday 24 February 2014

February 25, 2014

JP coaching during the Teens Performance class!!
Strength:
Deadlift
5-5-5

5 Sets of Max Chest to Bar Pull Ups
Rest 90 seconds

WOD:
5 Rounds
In two minutes
20 Kettlebell Swings
20 Box Jumps
Max Hand Release Push Ups in remaining time
1 Minute


Sunday 23 February 2014

February 24, 2014

Congratulations to all the athletes at the Sochi Olympics. I guess this means I have to start doing work again!
Strength:
Clean + Jerk
2-2-2-2

Back Squat
5-5-5 @ 80%

WOD:
12 Minute AMRAP
15 Wall Balls
15 Burpees
15 Shoulder to Overhead (95/65)

The Open starts this week. We will be doing the WODs on Friday nights. If you cannot make it to Friday night then Open gym on Saturday or Sunday will be the other times. 
Also for Barbell For Boobs we will have auctions on display. One of them will be to pick the workout to the CrossFit coach (Kira, Bob and Amy) and they will have to do it on Saturday!

February 23, 2014

Matt with Bob and Amy at an Olympic Lifting seminar
Strength:
Split Jerk
3-3-3-3-3

WOD:
Coaches Choice

5 Days until the Open starts!!!
7 Days until Barbell for Boobs!!!

Friday 21 February 2014

February 22, 2014

WOD:
"Filthy Fifty"
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings (35)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45)
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders

We will have a table set up for the Barbell For Boobs at the gym. Take a look at the items that are up for auction.

February 21,2014

Congrats to the Women's Hockey Team

WOD:
30 Power Snatches
60 Pistols (Alternating)
90 Kettlebell Snatches

Wednesday 19 February 2014

February 20, 2014

Strength:
Deadlift
6-6-6-6

Snatch Balance/Overhead Squat
1-1-1-1-1

Ring Push Ups
10-10-10

Big dates coming up:
February 27 is the release of the first WOD for the 2014
March 1st is our Barbell For Boobs

Tuesday 18 February 2014

February 19, 2014

Jamaican Bobsled Team Theme Song

Strength:
5 Rep Max Power Clean (TnG)

4 Sets Max Unbroken Toes to Bar

WOD:
Tabata (20 Second Work:10 Second Rest)
Row
Air Squat
Double Unders


Monday 17 February 2014

February 18, 2014

Hopefully people were able to enjoy the beautiful day!
Strength:
Strict Press
3-3-3-3

WOD:
18 Minute AMRAP
7 Thrusters (95/65)
7 SDLHP (95/65)
7 Push Ups

Sunday 16 February 2014

February 17, 2014

Strength:
Snatch
2-2-2-2

Back Squat
3-3-3-3-3

WOD:
21-15-9
Pull Up
Box Jump 
Kettlebell Swing (53/35)

Friday 14 February 2014

February 15, 2014


Strength:
Floor Press
5-5-5-5-5

WOD:
In Teams of two
20 Minute AMRAP
Row 250 Meters
15 Deadlifts (135/95)
10 Front Squat (135/95)
5 Burpee Box Jumps
One person works while the other rest!!

Thursday 13 February 2014

february 14, 2014

International Hall Mark Day!!!

"Grace"

Followed by 
"Mini Cindy"
10 Minute AMRAP of
5 ull Ups
10 Push Ups
15 Squats

Wednesday 12 February 2014

February 13, 2014

Bob hard at work!
Strength:
Push jerk
3-3-3-3-3

Back Squat
20-20-20

WOD:
9 Minute AMRAP
15 Burpees
15 SDLHP



Tuesday 11 February 2014

February 12, 2014

Strength:
Every Minute on The Minute for 8 rounds
3 Power Snatches + 30 DU

Pull Up/Muscle Up Practice

WOD:
5 Rounds
10 Toes to Bar
20 Pistols

Monday 10 February 2014

February 11, 2014


Strength:
Deadlift
1-1-1-1-1

WOD:
5 Rounds
10 thrusters (115/75)
15 kettlebell Swings
Rest 1:1 between rounds

Sunday 9 February 2014

February 10, 2014


Strength:
Overhead Squat
3-3-3

Barbell Row
5-5-5-5-5

WOD:
4 Minute AMRAP
10 Kettlebell Snatches (Left Arm)
10 Kettlebell Snatches (Right Arm)
10 Box Jumps
1 Minute Rest
3 Minute AMRAP
7 Kettlebell Snatches (Left Arm)
7 Kettlebell Snatches (Right Arm)
7 Push Ups
1 Minute Rest
2 Minute AMRAP
5 KB Snatches (Left Arm)
5 KB Snatches (Right Arm)
5 Box Jumps

We will be starting our Teen Performance Program this week. This is for High School athletes who want to improve their game in the off season. It will be three times a week at 3:15-4:15 on Mondays, Wednesdays and Fridays. Please ask the coaches for more details!

Friday 7 February 2014

February 08, 2014

In-House Competition is today!!!
All regular classes are cancelled.

WOD 1:
10 Minute time cap to max out in a Bear Complex
1 Power Clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 Shoulder to Overhead

All divisions will start with an empty barbell. Partial points will be handed out if only part of the lift was completed. Division III does not have to do the back squat and second shoulder to overhead.

WOD 2:
10 Minute AMRAP
Row 200 Meters
10 Ground to Overhead
Each 50 meters is one 1 rep and one ground to overhead is one rep. We will score on most reps completed.
Weight
Division I: Men - 135 Female - 95
Division II: Male - 115 Female - 75
Division III: Male - 75 Female - 55

WOD 3:
12 Minute AMRAP
20 Kettlebell Swings (Russian)
15 Wall Balls
10 Toes to Bar
We will score based on most rounds and most reps completed.
Weights and Standards for Male
Division I: KB - 70, Wall Ball - 20 LB to 10 foot mark, both toes touch the bar
Division II: KB - 53, Wall Ball - 20 LB to 10 foot mark, both toes touch the bar
Division III: KB - 35, Wall Ball - 14 LB to 9 foot mark, knees past hip crease
Weights and Standards for Female
Division I: KB - 53, Wall Ball 14 LB to 9 foot mark, both toes touch the bar
Division II: KB - 35, Wall Ball 12 LB to 9 foot mark, knees to elbows
Division III: KB - 26, Wall Ball 8 LB to 9 foot mark, knees past hip crease

WOD 4:
Surprise!!!

Thursday 6 February 2014

February 07, 2014

Strength:
Snatch
3-3-3

Snatch Pulls
5-5-5-5-5

Kang Squats
8-8-8-8

Please check the Facebook page for the WODS for Saturday. They are posted on it. Any questions please ask!!!

Wednesday 5 February 2014

February 06, 2014

Strength:
Strict Press
1-1-1-1-1

Toes to Bar
5-5-5-5-5

WOD:
12 Minute AMRAP
Climbing Ladder of 3
3 Hang Power Snatches
3 Pull Ups
3 Burpees
6 Hang Power Snatches
6 Pull Ups
6 Burpees
9 Hang Power Snatches
9 Pull Ups
9 Burpees

A Couple Notes:
The In-House Competition will start at 10:00. The Wods will be posted at the end of the day no February 05.
After we will be meeting at the Iron Duke at 7:00 PM for drinks. All are welcomed!!!
We will be selling Barbell For Boobs gloves by donation. Please leave money in the jar at the front entrance. 

Tuesday 4 February 2014

February 05, 2014

Strength:
Sumo Deadlift
3 Every Minute for 7 minutes

Handstand Push Up
5-5-5-5-5

WOD:
4 Rounds
90 Second Max Row
90 Second Max Wall Balls
30 Second Rest

Detox Cleanse Diets - Can They Make You More Toxic?
(I do not agree with his example 3, I can eat fifteen cookies and not be toxic for me)

Monday 3 February 2014

February 04, 2014

Strength:
Back Squat
1-1-1-1-1

Ring Row
5 Sets of 10

WOD:
5 Rounds
10 Shoulder to Overhead
10 Box Jumps

We will be selling gloves to help raise money for Barbell For Boobs. If you would like to purchase a pair please ask the coaches!!

Sunday 2 February 2014

February 03, 2014


Strength:
Hang Clean
2-2-2-2-2

WOD:
7 Minute AMRAP
10 Front Squats (135/95)
10 Pull Ups

Rest 5 Minutes

7 Minute AMRAP
15 Push Ups
15 Sit Ups
15 Deadlift (135/95)