October 01, 2014

Strength:

1 Snatch Pull + 1 Power Snatch + 1 Hang Snatch

6 Sets Building

3 Attempts at Max Pull Ups

Max Pull Ups in One Minute

Rest 90 Seconds

WOD:

"D.T."

5 Rounds

12 Deadlifts (135/95)

9 Hang Power Cleans

6 Push jerks

Happy Birthday to Sue, this workout was requested by her. Its for sure a badass WOD

September 30, 2014

Strength:

Speed Deadlifts

10 X 3 reps @ 55 %

On :45 seconds

Ring Dip

4 Sets of 5-10 reps

WOD:

3 Rounds

3 Minute AMRAP

10 Wall Balls

10 Box Jumps

Rest 1 Minute

Tonight's Intro To Weightlifting class will be focusing on the Snatch

September 29, 2014

Strength:

Overhead Squat

5-5-5-5-5

3 X Max Toes to Bar in 60 seconds

Rest 90 seconds

WOD:

Run 400 Meters

21 Strict Press

Run 400 Meters

21 Push Press

Run 400 Meters

21 Push Jerks

Note:

Next Saturday CF Juniors and Open gm will be cancelled for "Giving Isabel a Lift"

September 27, 2014

Strength:

1 Push Press + 1Split Jerk

Build to a max set

WOD:

Partner WOD

With a partner

Run 400 meters with a medicine ball

70 Thrusters (75/55)

400 meter run with med ball

70 Hang Power Snatches (75/55)

400 meter run with med ball

70 Thrusters (75/55)

400 meter run with med ball

*one med ball between you and your partner for the 400 meter run

Reminder: we are having our fundraiser event next Saturday. Please come out to join us either to participate, watch or for the BBQ and pet the service dogs!!!

September 26, 2014

Strength:

"Klokov"

6 Sets

1 Deadlift + 1 Full Clean + 1 Front Squat + 1 Split Jerk

WOD:

A) 3 attempts at fastest 500 meter row

Rest 3 Minutes between attempts

B) "Annie"

50-40-30-20-10

Double Unders

Sit Ups

September 25, 2014

Strength:

OTM X 16

Odd - Handstand Push Ups 5-15

Even - Pull Ups 5-15

 WOD:

5 Rounds

10 Power Snatches (115/75)

30 Wall Balls

Note: We will be offering Beginner Olympic Weightlifting classes starting on Tuesday nights at 6:15. We will be cycling through the lifts. First week will be snatches, second week Cleans and third week being Jerks. We will repeat this process. If any questions please ask!!!

September 24, 2014

Strength:

4 Sets

4 Front Squats + 7 Back Squats @ 80% of Front Squat 1 RM or increase weight from  September 19

Rest Two minutes

Barbell Row

7-7-7-7

WOD:

Tabata

8 Rounds of 20 seconds with 10 seconds rest

Push Press

Burpee Over Bar

L-Hangs

September 23, 2014

Strength:

5 Sets

1 Snatch Pull + 1 Power Snatch + Hang Snatch

Rest 90 seconds between sets

4 Sets

Strict Pull Ups - Increase from September 17

WOD:

Run 400 Meters

21 Power Clean (135/95)

Run 400 Meters

21 Toes To Bar

Run 400 Meters

21 Thrusters (135/95)

The End of The World as We Know It

September 22, 2014

Strength:
5 Sets Building
3 Power Cleans
3 Front Squats
3 Push Press
Increase from September 08
Rest 2 Minutes between sets

Ring Dips
5 Sets 5-10 reps

WOD:
3 Rounds
40 Kettlebell Swings (53/35)
20 Box Jumps

September 20, 2014

Strength:

On The Minute X 10

Odd - Handstand Push Ups

Even - Strict Pull Ups

WOD:

"Fight Gone Bad"

3 Rounds for max Reps

1 Minute at each movement

Wall Balls

Sumo Deadlift High Pull (70/53)

Box Jump (24/20)

Push press (75/55)

Row (calories)

Come join us at 12:30 for a birthday BBQ

Happy birthday Meara

September 19, 2014

Strength:

4 Sets

5 Front Squats + 8 Back Squats @75% of Front Squat 1 RM

(or increase weight from Monday September 15)

Barbell Row

5-5-5-5-5 

Building

WOD:

30 Calorie Row

30 Bar Over Burpees

30 Hang Power Cleans (135/95)

Note: We will be doing a BBQ on Saturday starting at 12:30 during Open Gym, All are welcomed

September 18, 2014

Strength:

4 Stage Pull

1 Deadlift to Knee + 1 Deadlift + 1 Clean Pull + 1 Power Clean

5 Sets - Increase from September September 12

Toes to Bar

5 Sets X 5-15 Reps

Working on Kipping

WOD:

4 Rounds
400 meter Run
20 Kettkrbell Swings (70/53)
10 Ring Push Ups

September 17, 2014

Late night session

Strength:

6 Sets Building

1 Snatch Pull + 1 Snatch + 1 Overhead Squat + 1 Snatch Balance

5 Sets X 5-7 Pull Ups

WOD:

Every Minute on The Minute X 14 Minutes

Odd - 15 Wall Balls

Even - 6 Push Jerks

September 16, 2014

Strength:

1 Power Clean + 1 Push Press + Split Jerk

6 Sets Building

WOD:

"Diane"

21-15-9

Deadlift (225/155)

Handstand Push Up

4 Super Foods Media Tells You It Is Unhealthy

September 15, 2014

Strength:

4 Sets 7 Front Squats + 13 Back Squats @ 70% of 1 RM Front Squat

(increase weight from September 11)

Ring Dips

3 X 5-7 reps

WOD:

3 Rounds

10 Power Snatch (115/75)

20 Burpees

50 Double Unders

Chalk Talk and Back Tweaks

September 13, 2014

Strength:

Muscle Up Practice

6 X 3-5 reps on the minute

OR

6 X 3-5 Strict Pullups + 3-5 Ring Dips on the minute

WOD:

Partner "Chief"

5 Rounds

5 Minute AMRAP

3 Power Cleans (135/95)

6 Push Ups

9 Air Squats

One Partner completes one full round then second partner does one full round. Continue this pattern for 5 minutes. 

Rest 1 Minute Between rounds

September 12,2014

Strength

4 Stage Pull

1 Deadlift to knee + 1 Deadlift + 1Clean Pull + 1 Power Clean

5 Sets Building

Rest 2 Minutes between sets

Pistols

4 Rounds

30 Seconds Max Pistols

30 Seconds Rest

WOD:

8 Minute AMRAP

5 Thrusters (135/95)

20 Double Unders

September 11, 2014

Strength:

4 X 7 FrontSquats + 13 Back Squats @65% of 1 RM Front Squat.  Rest 2 minutes

(Do 7 reps of your 65% front squat, rack the bar and then complete 13 back squats of your 65% of your  1 RM. Perform all 20 reps at the same weight)

Strict Pull Ups

4 sets of 6 reps or increase from Monday September 08

WOD:

4 Rounds

10 Push Press (115/75)

15 Toes to Bar

20 Box Jumps

Here is the Link for signing up your family members in TeamUp. This will be of use for all families who are registering their children in the CrossFit Juniors. We will be using the punch passes to sign your kids. If any questions please ask Kira or Bob

September 10, 2014

Strength:

3 Push Press + 1 Split Jerk

Lever practice

WOD:

5 Rounds

10 Power Snatches (115/75)

200 Meter Run

Rest 1:00 Minute

Please note the Saturday changes to the schedule!

September 09, 2014

Kira at the sidewalk sale!

Strength:

Snatch Complex
3 Snatch Pulls + 3 Power Snatches + 3 Snatch Pulls
6 Sets

Barbell Row

5-5-5-5-5

WOD:

3 Minute Max Row for Calories

1 Minute Rest

3 Minute Max Box Over

1 Minute Rest

3 Minute Max Wall Balls

September 08, 2014

Strength:

6 Sets

5 Power Cleans + 5 Front Squats + 5 Push Press

Increase weight for each set.

Rest 2 Minutes between each set

Strict Pull Ups

4 sets of 5 reps

WOD:

3 Rounds

10 Burpees

20 KettlebellSwings

September 06, 2014

Bob teaching foot position for the deadlift to the Frosh

Strength:

Deadlift

1-1-1-1

WOD:

7 Rounds

Row 250 Meters

Run 200 Meters

Rest 1:00 Minute

September 05, 2014

Strength:

10 Rep Back Squat

Ring Row

10-10-10-10

WOD:

"Double Grace"

60 Clean & Jerks for time @135/95

September 04, 2014

Coaches Lacey and Amy's sons chillin!

Strength:

On The Minute X 10

1 Clean - Building

WOD:

5 Rounds

6 Handstand Push Ups

12 Toes to Bar

18 Kettlebell Swings

September 03, 2014

Bob showing the Teens Strength class picking up odd objects

Strength:

Front Squat

1-1-1-1

Strict Toes to Bar

5 Sets X 3-5

WOD:

21-15-9

Deadlift (225/155)

Push Up

Run 400 Meters between each set

September 02, 2014

Assessing the damage after 60 Chest to Bars!

Strength:

Snatch

On The Minute X 9

Increase every minute

Push Press

1-1-1-1

Good Mornings

10-10-10

WOD:

Prowlers