Friday, March 30, 2018

Saturday 31 March 2018

Great job this week on hitting those benchmarks.  A week full of the girls is definitely a rough week, but you all plowed through and got the work done.  Now that the Open is done, Saturday will be for partner and or hero WODs again.  Tomorrow we will have Greg covering the workout, so I hope you all have fun.  We will try to get the ROMWOD going again next week.



Warm Up

Coaches Choice


WOD


Scooter

On a 35-minute clock with a partner: Complete as many rounds as possible in 30 minutes of: 30 double-unders 15 pull-ups 15 push-ups 100-meter sprint For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Thursday, March 29, 2018

Friday 30 March 2018


Warm Up

Take 5 min to 1 minute max rep set of double unders.
10 naked bar front squats
10 kip swings

METCON

Fran
21-15-9

Thrusters (95/65)
Pull ups

Wednesday, March 28, 2018

Thursday 29 March 2018

Warm Up

400m jog
Shoulder prep
10 PVC OHS
Burgener Snatch drill

STRENGTH

Take 15 minutes to establish a bench press 1RM

METCON

Isabel

For time
30 Snatch (135/95)

Tuesday, March 27, 2018

Wednesday 28 Mar 18

WARM UP

100 SU

Shoulder prep
10 Unbroken DU

Strength
 Take 15 min to establish a max rep set of  pull ups

METCON

Annie

50-40-30-20-10
DU (3/1) SU
Abmat Sit up

Monday, March 26, 2018

Tuesday 27 Mar 2018

Great job today everyone!  I know that Kelly is brutal, so congratulations on slogging through that suck fest.  Tomorrow will be a little shorter.

Warm Up

1 lap ea

Shuttle sprint
Shuffle
High knee
Butt kicker
Inch worm
Burpee broad jump

With a naked bar
10 Back squat
10 strict press
10 good morning


Strength

Take 15 minutes to establish Deadlift 1RM

METCON

Elizabeth

21-15-9
Clean (135/95)
Ring dip

Sunday, March 25, 2018

Monday 26 Mar 2017

First off, I want to give a big thanks to everyone for the great turn out for The Open this year.  We had more athletes compete this year than any since I’ve been here.  I really appreciate the hard work and effort, and want to congratulate everyone on making it through.

Now onto business!

This week starts benchmarks!  It’s time to reset, and find our new baselines.  That means The Girls, 1RM’s, and max rep set!  Yay!  You want to be here for these.  To kick things off right we are going to do Kelly.


Warm Up

3 rounds
200m jog
10 pvc thruster
10 kip swing

Kelly

5 rounds for time
400m run
30 box jumps 24/20in
30 wall ball 20/14lbs

Friday, March 23, 2018

Saturday, 24 March 2018

18.5!

We will be opening our building at 10:30 to get after 18.5!  Come get warmed up and get after it!

Thursday, March 22, 2018

Friday, 30 March 2018

Warm up
10 PVC pass thru
10 PVC ATW
10 cow/cat
:30 Samson stretch (ea side)
5:00 foam rolling

Not for time
jog 400m buy-in
3 rounds
10 kipping swings
10 GHD sit-ups
1 lap walking lunges
1 wall walk
jog 400m cash-out
 

Wednesday, March 21, 2018

Thursday, 22 March 2018

Warm up
3 rds 10 single unders, 5 air squats, 5 strict press with empty barbell, 5 muscle snatches with empty barbell

Strength
Squat Snatch: 4 @ 65%, 4 @ 75%, 3x3 @ 80%
Power Clean and Jerk: 4-1 @ 65%, 4-1 @75%, 3x3-1 @ 80%

WOD
15:00 Every 3 minutes on the minute
100 single unders, 15 wall balls (20/14)

Tuesday, March 20, 2018

Wednesday, 21 March 2018

Warm up
50 single unders, 10 GHD sit ups, 10 PVC pass through, 10 air squats

Strength:
10:00 EMOM:  3 behind the neck push presses and 3 overhead squats (minutes 1-5 95/65), (minutes 6-10 115/75)

WOD:
14:00 AMRAP
40 abmat situps, 100 single unders, 20 burpees

Monday, March 19, 2018

Tuesday, 20 March 2018

Warm up
foam roll for 3:00, 200m jog, pigeon pose (:30 each side), (with empty barbell) 5 back squats, 5 push presses, 5 front squats, 5 stiff legged deadlift

Strength
12:00 alternating EMOM
Even minutes-5 back squats (175/125)
Odd minutes-3 front squats (175/125)

WOD
21-15-9
Sumo deadlift high pull (95/65), box jumps (24/20), S2OH (95/65)

Sunday, March 18, 2018

Monday, 19 March 2018

Warm up:
1 lap walking lunges, 10 BB only OHS, 10 superman, 10 hollow rocks

Strength
Deadlift:  10:00 EMOM
minutes 1-2, 5 @ 50%
minutes 3-4, 4 @ 60%
minutes 5-6, 3 @ 70%
minutes 7-8, 2 @ 75%
minutes 9-10, 2 @ 80%

WOD
14:00 AMRAP: 3 pull ups, 3 dips, 4 power snatches (95/65), 5 thrusters (9565)

Friday, March 16, 2018

Saturday 17 March 2018

Happy Saint Patrick's Day! Remember to wear green!

CrossFit Games Open Workout 18.4

At the Box @ 1030

T-SHIRTS!!!

The new shirts are ready to order!  Unfortunately we don't have a proof to show, but it will have the centurion banner across the front the American flag on the right shoulder, and I'm told fits snug.  colors are red, blue and black (or dark grey).  Price is 15 dollars for pre order, and 20 dollars after arrival. 

There is also a Zipper hoodie.  The hoodie will have the Centurion banner accross the back shoulders and the helmet logo on the left breast.  The hoodie will be 25 pre order, and 30 afterwards.  Please get the orders in soon so I can get them here as soon as possible!

Thursday, March 15, 2018

Friday 16 March 2018


Schedule today:
no 0515, 1030-1300 open, 1730

Warmup
400m run
PVC PT/ATW/GM
Foam roll

WOD
100 KBS 53/35#
90 Russian twists 20/14# med ball
80 Parallette pass throughs 
70 Mountain climbers
60 Plank shoulder taps
50 Wall balls 20/14#
40 Burpees
30 OH box step ups 20/14# med ball
20 Pushups
10 Pullups

Wednesday, March 14, 2018

Thursday 15 March 2018


Schedule today:
no 0515, 1030-1300 open, 1730

Warmup
High knees
Butt kickers
Shuffles
Cross run
Burpee sprints
Bear crawl
Ivar plate drag under feet
10 jumping jacks
10 slap jacks
10 high jumps
10 DUs

WOD
Buy-in
100 walking lunges

4 RFT
400m run
15 S2OH

Cash-out
100 DU

Tuesday, March 13, 2018

Wednesday 14 March 2018

Schedule today:
0515, 1030-1300 open, 1730

Warmup
400m run
Arm/leg swings
Couch stretch
Samson/spiderman stretch
5 pullups

Strength
7x10 front squat @ 50%1RM tempo 3/1/x/0

and

30 HSPU
Scale: 10-15 wall walks

Monday, March 12, 2018

Tuesday 13 March 2018

Schedule reminder for today:
0515, 1000-1300 open, 1730

Warmup
10 burpees
10 situps
10 broad jumps
10 kip swings
samson/spiderman stretches

Skill work
Do 20 bar muscle ups
or
20 ring row
20 C2B or pull ups
20 ring dips

WOD
10-20-30
Box jumps 24/20"
Hang power cleans 135/95#
GHD situps

Sunday, March 11, 2018

Monday 12 March 2018

Spring break week looks like:
0515 will be Mon/Tue/Wed
Open Gym will be from 1000 until 1300 M-F
1730 M-F

Keep your eyes open for any changes in schedule if they occur.

Warmup
200m jog
PVC PT/ATW/GM
PVC Burgener warmup

Strength
5x3 clean & jerk

WOD
Runs for time of:
200m
400m
800m
400m
200m

rest 2 minutes between each run

Monday, March 5, 2018

Monday, 5 March 2018

Strength:
5x5 deadlifts @ 80% 1RM

WOD:
5 RFT
20 thrusters (65/45)
40 double unders

Friday, March 2, 2018

Satuday 03 Mar 2018 Foundations and the Open

Tomorrow is our monthly foundations course.  As usual this will start at 0830.  Afterwards we will head to the Applied Fitness center to perform 18.2. The second workout of this years open.   


18.2

1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell Squat, 50/35 lbs Bar Facing Burpee* 12 Minute Time Cap (to Complete Both 18.2 and 18.2A) *Scaled is allowed to step up/down on burpees. Teens & Masters are not

18.2A

1RM max Squat clean


18.2 Scaled


1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell Squat, 35/20 lbs Bar Facing Burpee* 12 Minute Time Cap (to Complete Both 18.2 and 18.2A) *Scaled is allowed to step up/down on burpees. Teens & Masters are not




Thursday, March 1, 2018

Friday 02 Mar 2018

WARM UP

Hungry hippos 5 min

Coaches choice

FUNnel


3 rounds for time of: 10 GHD Hip Extensions 10 Pull-ups 10 Bench Press, 135/95 lbs Sled Push, 45/0 lbs, 40 ft Run, 200 m

This is a teams workout. The class will break into two teams. The athletes will funnel through the exercises in a relay. The first athlete must finish the exercise before the next athlete can start.