our workouts

SKILL / Warm Up

EMOM 9 min (EMPTY Bar only!)

Min 1) :30 Deadlifts

Min 2) :30 Hang Power Cleans

Min 3) :30 Push Jerks

All empty bar reps are for quality. This is an opportunity for us to improve, and refine our technique!

STRENGTH

7 min to build to a heavy DT complex:

1 deadlift + 1 hang power clean + 1 jerk

*hang on to the bar between each movement!

WOD

Hero WOD “DT”

5 rounds:

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

Time Cap 12 min

Scale rounds and/or weight as needed!!

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one year old son.

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STRENGTH 

Push Press

5x5

*bars are taken from the floor as racks will already be in use

Bench Press

5x5

*The goal for today’s strength is to build over the course of the 5 sets to a heavy set of 5. In the event you feel like a superhuman fitness robot, feel free to attempt a new 5RM!

*30 min will be allocated to today’s strength

WOD:

25 DB Box Step Ups 35/20# 24/20”

15 Burpee Pull Ups

50 Wall Balls 20/14#

15 Burpee Pull Ups

25 DB Box Step Ups 35/20# 24/20”

12 min Time Cap

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8:30 & 9:30am Class WOD:

For Time:

800m Walking Lunge

JUST KIDDING!

Actual WOD:

Part 1:

Partner 4K Row (teams of 2)

Part 2:

AMRAP 15min

20 Power Snatch 75/55

10 Lateral Burpee Over Bar

20 Thruster 75/55

10 Lateral Burpee Over Bar

20 Box Jumps 24/20”

Cash Out - For Quality:

200m Walking Lunge :)

Classes will cap at 14 so please sign in!

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Long Warm + Mobility Session

Review workout movement standards and proper mechanics.

AMRAP 10

3/3, 6/6, 9/9...etc (adding 3 reps every round)

Bench Press 105/70#

Toes to Bar

Rest 5min

AMRAP 10

3/3, 6/6, 9/9...etc (adding 3 reps every round)

Push Press 75/55#

Ball Slam 30/20#

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STRENGTH

Back Squat 6x3 @ 85% of 1RM

WOD

4 rounds FGB style:

1 min max wall balls 20/14#

1 min max echo bike

1 min max BBJO 24/20”

1 min rest

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SKILL

Review Clean and Jerk

STRENGTH

10 min to find a 1RM Power Clean + Hang Power Clean + Push Jerk complex

Rest/ drop down in weight

WOD Part 1

EMOM 10

Take 70% of today’s 1RM and perform 1 Rep of the complex above each minute for 10 minutes

WOD Part 2

500m Row Test (this an all out effort)

3 min time cap

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STRENGTH

Deadlift 6 x 2 @ 90% of 1RM

WOD

AMRAP 15 min

5 Reps Lunge Complex (DB Front Rack Step Back Lunge on Right leg, then on Left leg, then finish with a DB Push Press with 35/20# dumbbells)

5 Devils Press 35/20# (Burpee with hands on DB’s, then perform a double dumbbell snatch)

200m Run

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STRENGTH:

5 x 3 of Overhead Squats using the (1-3-2-1) tempo!

Build over the five sets to as heavy as you’d like!

SKILL:

Review Power Snatch technique

WOD:

4 Rounds For Time:

7 Power Snatch 95/65

7 Bar Facing Burpees

7 Overhead Squats 95/65

12 min time cap 

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WOD for 8:30 & 9:30am

WARNING: Saturday’s workout will ONLY be posted on the whiteboard in the gym.

This workout is only meant for brave souls and will go down in the MICF history books as one of the hardest Saturday workouts yet.

Have a great day!

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STRENGTH:

Bench Press 6x2 @ 85% of 1RM

Deadlift 6x2 @ 85% of 1RM

WOD: “Death Race”

5 rounds:

15/10 cal bike

10 burpees

9 min time cap

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SKILL:

Clean & Jerk Review and build up to moderately heavy weight!

STRENGTH:

CLEAN AND JERK

*Every 2:30 for 12:30 (5 sets)

3 moderately heavy Power clean and jerks

WOD:

5 Rounds for max reps

1:00 Power clean and jerks (135lbs/95lbs)

1:00 Rest

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SKILL

10 min Squat therapy drills and mobility

WOD

For time:

10 Rounds of...

5 strict Pull-ups

10 Burpees

Once 10 rounds have been completed then perform 100 air squats!

25 min time cap

Cash Out:

Find out in class!

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Part 1:

Review Power Snatch & Build in Weight

Then…

Every 0:30 for 10:00 (20 sets)

Perform 1 “moderately heavy” Power snatch

Part 2: For Quality

2 Rounds of…

:20 L Sit (or variation)

:40 Superman hold

:20 hollow hold

:40 plank with active shoulders

Then...

Part 3:

For Time - An all out effort…

100 Ab-Mat sit ups

5 min time cap

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SKILL (Review)

Toes to bar

Back Step lunge review

WOD

10 Rounds:

200m Run

10 Toes to bar

10 Dumbbell reverse lunges (40lbs/25lb)

Time Cap 35 min

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Holy moly! It’s February 1st!! I want to thank each of you for being apart of the MICF community and for choosing to make our workouts and classes apart of your routine!!

We are going to celebrate the right way during Saturday’s 8:30 and 9:30 classes!

Quick Announcement: Sunday Open Gym is from 10-11am AND 3pm-6pm this Sunday! So come sneak away for a quick workout during the Super Bowl - the game will be streamed on the gym TV.

Saturday 8:30 & 9:30am WOD:

AMRAP 15

40 Double Unders

20 Ab - Mat Sit ups

10 Hang Squat Snatches 95/65

Rest 5 min

Death By Wall Balls 20/14#

(time cap is 20 min for death by WOD)

If you have never done a “death by” workout... coach will explain before class :)

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STRENGTH


Shoulder (Strict) Press

6 x 3 @ 80% (Use your CrossFit total 1 rep for these percentages!)

WOD

A new MICF benchmark workout:

“MICF’s ‘Death Row’ Variation”

EMOM 20

alternate between..

Min 1: Max Cal Row

Min 2: Max burpees

Score = Total reps

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STRENGTH

EMOM 7

1-2 Reps of Power Clean & Jerk (Heavy: 70-90% of 1RM)

Rest 3 min

EMOM 7

1-2 Reps of Power Snatch (Heavy: 70-90% of 1RM)

WOD

Every 10 min for 20 min (2 Rounds)

21-15-9

Plate Ground to Overhead 45/25#

Burpee to Plate (Jump to the top of your plate)

*Simple, but these are both big movements, designed for you to go FAST. Rest Until the 10 minute mark then repeat.

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SKILL/ Extended Warm up

EMOM 9

Min 1: :30 sec of crossover symmetry drills

Min 2: :30 L-Sit or variation

Min 3: :30 Active Shoulder Hang from bar

WOD:

50 Push Press 95/65#

50 DB or KB Box Step Up 35/20# 24/20”

50/40 Cal Row

50 Wall Balls 20/14#

Rest 5 min 

Then complete….

50 Wall Balls 20/14#

50/40 Cal Row

50 DB or KB Box Step Up 35/20# 24/20”

50 Push Press 95/65#

30 Min Time Cap (12 minute cap per workout)

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“Barbara"

5 rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest 3 minutes between each round.

42 minute time cap (which means each round needs to be completed in 6 minutes or under)

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