Sarah’s 2 Year Cancer Free Celebration WOD has been postponed! Stay tuned!
Regular Schedule Programming…
WOD
For Time:
Buy in with:
75 Ab-Mat Sit Ups
50/35 Cal Bike
Then...
3 Rounds
25 Hang Power Snatches 75/55
25 Thrusters 75/55
Then... Cash Out with:
50/35 Cal Bike
75 Ab-Mat Sit Ups
30 Min Time Cap
Read MoreSingle Leg Stability + Core Strengthening Session (15 min)
WOD
“The Joker”
10-9-8-7-6-5-4-3-2-1
Deadlift 225/155
1-2-3-4-5-6-7-8-9-10
Toes to Bar
Read MoreSTRENGTH
Box Back Squats with a Pause
6x3
using tempo: 3-3-X-1 (in normal English = 3 sec down, 3 sec hold, xplode up, 1 sec at the top)
*set up a box or bench beneath you so that your hips stay above parallel at the bottom of the squat.
*complete the rep like a regular back squat, but slow your tempo on the way down . When you reach your box (softly) hover slightly above the box for 3 seconds, before standing back up. (There’s no resting or sitting at the bottom)
*since this is a new ish movement for most of us, AND we are pausing at the bottom, there are no recommended percentages for today’s strength. Start your first set with a weight you know you can handle. Then add weight as needed for the rest of the sets!
WOD
“Sprint Strength”
For Time:
30-20-10
Back Squat 135/95#
15-10-5
Strict Pull Up
10min Time Cap (this is a very generous time cap) go fast!!
Read MoreSTRENGTH
5x5 Snatch Pull
+
5x5 Snatch Drop
*start at a moderate weight for both of these movements. And increase your weight over the course of the 5 sets.
*you’ll have 15 minutes total to complete both of these strength pieces.
WOD
”Randy got a new bike!”
3 Rounds:
15/10 Cal Echo Bike
25 Power Snatch 75/55
13 min time cap
Read MorePart 1)
CORE WOD
Part 2)
WOD
MICF Benchmark workout “Death Row”
EMOM 20 min
Alt. Between…
Min 1) Max Cal Row
Min 2) Max reps burpees
Read MoreSKILL
Technique Review for:
Deadlift
Hang Squat Clean
Push Jerk
WOD
“Squat Clean DT”
5 rounds:
12 Deadlifts 135/95
9 Hang Squat Clean 135/95
6 Push Jerk 135/95
15 Min Time Cap
Read More
“Power Snatch NANCY”
5 Rounds:
500m/400m Row (You can run if you want!)
15 Power Snatch 95/65#
Read MoreWOD
“Mini Annie”
40-30-20-10
Ab Mat Sit Up
Double Unders
Directly into…
3 Rounds:
25 Wall ball 20/14#
25 Alt. DB Snatch 50/35#
Directly into…
“Mini Annie again”
40-30-20-10
Ab Mat Sit Up
Double Unders
Read MoreSTRENGTH
6x3 Push jerk
*Take 5 minutes to build to moderate load.
*Start at a moderate load for your first set, and incrementally increase until you finish with what feels like your 3 rep max Push Jerk.
*We’re not using percentages today for a reason. Use this session to work technique with heavy-ish loads to reinforce good form and build confidence with heavier weight.
*PS. It’s my hope that your shoulders are tired from this week’s workouts! So use your hips to send the bar up, not your shoulders!
WOD
4 Rounds:
15 Toes To Bar
12 Push jerk 115/75#
9 Bar Facing Burpee
Read MoreSTRENGTH (not for score)
EMOM 10 (5 rounds)
Alt. Between..
Min 1) :40 sec of strict chest to bar pull ups
Min 2) :40 sec of strict HSPU or Seated DB Shoulder Press (we will review HSPU progressions in class)
WOD
AMRAP 16
40/30 Cal Row
40 Bench Press 95/65
40 KB Swing 53/35
40 Box Jump 24/20”
Read MoreSTRENGTH
Every 90sec for 15 minutes (10 Rounds)
Perform…
1 Squat Clean + 1 Front Squat
*Start at a moderate load around 40-50% of your 1RM Squat Clean and build to 85% over the 10 sets.
*Experienced athletes, feel free to build faster so that this becomes more of a strength session.
*Athletes who are just starting their Olympic lifting journey, take your time and make sure the clean and squat movement feel good before adding weight. Invest your time early on good technique!
WOD
“Fran Prep”
3 Rounds:
15 Burpee Over Bar
15 Thrusters 95/65#
15 Pull Ups
12 min time cap
Read MoreWOD
Tom’s Wedding Day Surprise WOD
”For Better or For Worse”
2 Rounds:
70 Thrusters 45/35# (Empty Barbell)
50 KB Swings 53/35#
30 Pull Ups
22 min time cap
Coaches note: Today’s workout is dedicated to Tom R. and Caitie who are tying the knot TODAY! Tom mentioned to me weeks ago, that he had to start his wedding day off right with a CrossFit workout! SO… Surprise Tom!! Today’s workout is dedicated to YOU and Caitie!! We couldn’t be happier for you!! CHEERS!
Read MoreWOD
In memory of Sgt Major Jerry Dwayne Patton, 40, who died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.
Jerry is survived by his wife Milely and his sons Chad, Cody, Chase, and Connor.
The “Jerry” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for May 9, 2010 (100509).
“Jerry”
For Time:
1 mile run
2k row
1 mile run
27 Min Time Cap
Read MoreSTRENGTH
(5 mins of prep time + 15 min of working time)
Every 90 sec for 10 rounds Complete the following complex:
1 snatch deadlift + 1 hang power snatch + 1 power snatch
Over the course of the 10 rounds, begin with a light weight and work up towards 75% of your 1RM power snatch then maintain that weight for the remainder of the session.
WOD
“Death Race”
5 rounds:
15/10 Cal Bike
10 Burpee
10 min time cap
(historically, 8 minutes has been our time cap with the assault bikes, but then echo bikes happened so we moved to a 9 min time cap then... covid happened... so we’re adding an extra minute this time around) GO HARD!
Read MoreSTRENGTH
Deadlift 7x1 @ 90% of 1RM
WOD
”FGB, Burpee Style”
4 rounds:
1 min max reps burpee pull ups
1 min max reps burpee box jumps 24/20”
1 min max reps Single Arm DB Devils Press 50/35#
1 min rest
HERO WOD “HAVANA”
Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.
While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.
Marchini is survived by numerous friends and family members.
WOD
“Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.
AMRAP 25
150 Double Under
50 Push Ups
15 Power Clean 185/125 (use a challenging weight for you)
SCALING OPTIONS
*There are many ways we can scale this workout so that the intended stimulus is achieved!
Here are a few examples:
AMRAP 25
100 double-unders
30 push-ups
10 power cleans
Men: 135 lb.
Women: 95 lb.
AMRAP 20
75 single-unders
20 knee push-ups
10 power cleans
Men: 75 lb.
Women: 55 lb.
Read More
STRENGTH
Back Squat
Set 1: 5 reps @ 60% of 1-RM
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80-85%
Set 4: 7 reps @ 65-70%
Set 5: 7 reps @ 65-70%
Set 6: 7 reps @ 65-70%
Set 7: 7 reps @ 65-70%
WOD
21-15-9
Wall Ball 20/14
Ball Slam 30/20
Then...
400m Run
Then...
21-15-9
Wall Ball 20/14
Ball Slam 30/20
14 min time cap
Read MoreAMRAP 24
200m Run
8 Double DB Power Clean 50/35#
16 Alternating Front Rack Step Back Lunges (with DB’s) 50/35# (intended to be heavy)
8 DB Push Press 50/35#
Read More