WOD Postings are now all thru Wodify
WOD and Foundations/Masters Classes Monday 2/3/14
Strength/Skill
Five sets of:
Bench Press x 4-6 reps
Rest 30 seconds
60 seconds of Double-Unders
(use this as skill practice if you are not proficient with double-unders)
Rest three minutes
WOD
Complete as many rounds and reps as possible in 10 minutes of:
Renegade Rows x 5 reps
Chest-to-Bar Pull-Ups x 10 reps
100 Meter Run
Competition Class Monday 2/3/14
A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 95+%
B.
Every minute, on the minute, for 12 minutes:
Clean & Jerk
Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+
C.
For time:
5 Ground to Overhead (205/135 lbs)
10 Ground to Overhead (185/125 lbs)
15 Ground to Overhead (155/105 lbs)
20 Ground to Overhead (115/75 lbs)
Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.
D.
For time:
Row 500 Meters
20 Front-Racked Walking Lunges (135/95 lbs)
40 Chest-to-Bar Pull-Ups
20 Front-Racked Walking Lunges (135/95 lbs)
80 Double-Unders
WOD and Foundation/Masters Classes Saturday 2/1/14
WOD
In teams of four, complete as many rounds and reps as possible in 24 minutes of:
Run 200 Meters
Push-Ups x 20 reps
Competition Class Saturday 2/1/14
Complete as many rounds and reps as possible in 5 minutes of:
1 Power Clean (225/155 lbs)
1 Muscle-Up
2 Power Cleans
2 Muscle-Ups
WOD and Foundations/Masters Classes Friday 1/31/14
WOD
Five sets of:
Row 500 Meters
Rest 20 seconds
WOD and Foundations/Masters Classes Thursday 1/30/14
How to do Bulgarian Split Squats
Strength/Skill
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 40X0
Rest 90 seconds
WOD
“Just Nine Minutes”
Three sets for max rounds of:
60 seconds of Hang Power Clean
(elbows must come all the way around and hips must open fully at the top)
60 seconds of Front Squat
60 seconds of Push Press
60 seconds of Rest
(Prescribed loads are 95 lbs. for men and 65 lbs. for women – light enough to make continuous motion a reasonable goal. Scale up or down as you see fit.)
Competition Class Thursday 1/30/14
Evening Followers:
A.
Complete 100 Wall Ball Shots in as few sets as possible:
Unbroken Wall Ball Shots (30/20 lbs) x Max Reps
Rest EXACTLY 60 seconds
Goal is four sets or fewer. Note total sets taken and total time to complete 100 reps.
Foundations/Masters 1/29/14
Four sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
WOD
Five rounds for time of:
Thrusters x 10 reps
Sit-Ups x 20 reps
100 Meter Run
WOD Class 1/29/14
Max effort burpees in 20 second bursts...mmmm mmm good! Strength/Skill
In eight sets or less, build to today’s 1-RM Snatch
WOD
Four sets for times of:
135/95 lb. Thruster x 5 reps
32/24 kg Kettlebell Swings x 10 reps
Double-Unders x 20 reps
Rest 90 seconds
Competitors Class 1/29/14
Morning Followers:
A.
Complete 100 Wall Ball Shots in as few sets as possible:
Unbroken Wall Ball Shots (30/20 lbs) x Max Reps
Rest EXACTLY 60 seconds
Goal is four sets or fewer. Note total sets taken and total time to complete 100 reps.
B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.
C.
Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 6-8 reps @ 3011
Rest 60 seconds
WOD and Foundations/Masters Classes 1/28/14
Four sets of:
Push-Ups x 20 reps
(progression – Ring Push-Ups; regression – raise hands with barbell on a rack)
Competitors Class Tuesday 1/28/14
A.
Three sets, not for time, of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Foundations/Masters Class 1/27/14
Strength/Skill
Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Dumbbell Shoulder Press x 8-10 reps @ 20X1
Rest 60 seconds
Russian Step-Ups x 10 reps each leg
Rest 60 seconds
WOD
Six sets for max reps of:
20 seconds of Kettlebell Swings
10 seconds of Rest
20 seconds of Burpees
10 seconds of Rest
WOD Class Monday 1/27/14
Strength/Skill
Four sets of:
Deadlift x 5 reps (aim for all sets within 90% of 5-RM)
Rest 20 seconds
Box Jumps x 20 reps (as quickly as possible)
Rest 2 minutes
Push Press x 3 reps
Rest 20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
WOD
Six sets for max reps of:
20 seconds of Kettlebell Swings
10 seconds of Rest
20 seconds of Burpees
10 seconds of Rest
Competition Class Monday 1/27/14
Workout of the Day
A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 90-95%
B.
Every two minutes, for 12 minutes (6 sets):
Clean + Front Squat x 1 rep @ 90-95%
C.
Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes
Increase load each set, working to the heaviest 5-rep set possible.
D.
Three sets for times of:
135/95 Squat Clean x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Rest 2 minutes
WOD and Foundations/Masters Classes Saturday 1/25/14
How to do a burpee box jump over.
WOD
In teams of 3, with only one person working at a time, complete:
225 Burpee Box Jump Overs
1200 Meter Med Ball Relay Run
300 Push-Ups
1200 Meter Med Ball Relay Run
450 Squats
1200 Meter Med Ball Relay Run
Competitors Class Saturday 1/25/14
Three sets for times of:
15 Chest-to-Bar Pull-Ups
15 Handstand Push-Ups
15 Kettlebell Swings (32/24 kg)
Rest 2 minutes
Foundations/Masters Friday 1/24/14
Take 12-15 minutes to work on a skill of your choice – muscle-ups, double-unders, handstands, etc…
WOD
Complete as many rounds and reps as possible in 10 minutes of:
Thrusters x 10 reps
Burpees x 10 reps
WOD Class Friday 1/24/14
Can't stress enough how important working proper positioning is with all the movements we do. We stress it constantly in our Olympic lifting, but it's just as vital in our gymnastics.
Strength/Skill
Take 12-15 minutes to work on a skill of your choice – muscle-ups, double-unders, handstands, etc…
Competitors Class Friday 1/24/14
Three sets, not for time, of:
10 Box Jumps (Regionals Standards)
10 Toes to Bar
10 Alternating Pistols
WOD and Foundations/Masters Classes Thursday 1/23/14
WOD
Five sets for times of:
350 Meter Row or 300 Meter Run
10 Dumbbell Ground to Overhead (45/25 lbs)
5 Wall Climbs
Rest 4 minutes
WOD Class Wednesday 1/22/14
Strength/Skill
Five sets of:
Bench Press x 2-3 reps @ 20X1
Foundations/Masters Class Tuesday 1/21/14
Four sets of:
Dumbbell or Barbell Shoulder Press x 8-10 reps @ 2110
Rest 45 seconds
Single Leg Hip Bridge 8-10 reps each leg @ 3011
WOD Class Tuesday 1/21/14
Strength/Skill
Five sets of:
Power Clean x 1.1.1
Competitors Class Tuesday 1/21/14
Three sets, not for time, of:
Kipping Handstand Push-Up x 10-12 reps
Double-Unders x 40-50 reps
Bar Muscle-Ups x 3-6 reps
Foundations/Masters Class Monday 1/20/14
WOD
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Supinated-Grip Pull-Ups x 5-7 reps @ 21X1
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds
WOD
For time:
40 Wall Ball Shots
400 Meter Run
20 Burpees
400 Meter Run
40 Wall Ball Shots
Competition Class Monday 1/20/14
A.
Every two minutes, for 12 minutes (6 sets):
Front Squat x 1 rep @ 85-95%
B.
Every minute, on the minute, for 12 minutes:
Hang Clean + Jerk @ 85-90%
C.
For times:
185/135 lb Ground to Overhead x 10 reps
Rest 2 minutes
155/105 lb Ground to Overhead x 10 reps
Rest 2 minutes
135/95 lb Ground to Overhead x 10 reps
D.
Six sets for times of:
20 Double-Unders
15 Wall Ball Shots (30/20 lb)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds
WOD Class Monday 1/20/14
Strength/Skill
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Reps @ 21X0
(important to follow tempo here, abide by the 1 second pause at the bottom – ensure full extension)
Rest 90 seconds
WOD
For time:
40 Wall Ball Shots 20/14#
400 Meter Run
20 Burpees
400 Meter Run
40 Wall Ball Shots 20/14#
WOD and Foundations/Masters Classes Saturday 1/18/14
This progression video is one of the best I've ever seen. Listen to what the coach says about how long they make the athlete wait, consistently practicing this progression 3 times a week, before they allow them to even attempt a actual muscle-up.
WOD
In teams of four, perform 3 rounds each, advancing to the next station only once the team member in front of you has moved on (congo-line style):
Competitors Class Saturday 1/18/14
A1.
Complete as many rounds and reps as possible in two minutes of:
4/2 Muscle-Ups
8 Deadlifts (225/155 lbs)
Rest 3 minutes, and then…
WOD Class Friday 1/17/14
Strength/Skill
Four sets of:
Front Squat x 5 reps @ 21X1
Rest 90 seconds
DB External Rotation x 10-12 reps each arm @ 2020
Competitors Class Friday 1/17/14
Take 15 minutes to build to today’s heavy:
Push Press + Power Jerk
Use blocks if you have them, but quickly reset yourself for the power jerk.
Foundations/Masters Class Thursday 1/16/14
Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Strict Toes to Bar x 7-10 reps
Rest 60 seconds
(No toes to bar, no problem. Grab a PVC pipe and do supine toes to PVC.)
WOD
“Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups
WOD Class Thursday 1/16/14
Strength/Skill
Five sets of:
Hang Snatch + Snatch
Rest as needed between sets
WOD
“Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups
Competition Class Thursday 1/16/14
Five sets for times of:
Row 250 Meters
12 Alternating Pistols
12 Pull-Ups
Rest 90 seconds
B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day.
C.
Three sets, not for time, of:
Banded Good Mornings x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8-10 reps @ 2012
Rest 45 seconds
Same exact movements as last week…you should be learning how to perform the movements better and able to more confidently perform them with greater intensity.
WOD and Foundations/Masters Classes Wednesday 1/15/14
Registration for the 2014 CrossFit Games Open begins today!!! Are you ready for some community bonding and celebration through positive competition?! Sign up and join in the fun this year.
WOD
Four rounds for time of:
Row 400 Meters
Run 400 Meters
(This workout will be performed as a relay race in teams of three or four. The moment one member
Foundations/Masters Class Tuesday 1/14/14
Three sets of:
Bench Press x 6-8 reps @ 20X1
Rest 60 seconds
WOD Class Tuesday 1/14/14
This is a great series showing how to cook great healthy meals for yourself from CrossFit.com. Enjoy!
Strength/Skill
Three sets of:
Bench Press x 3-4 reps @ 20X1
Rest 2 minutes
Competition Class Tuesday 1/14/14
Three sets, not for time, of:
Kipping Handstand Push-Up x 10-12 reps
(working on movement efficiency – make these as effortless as possible)
Double-Unders x 40-50 reps
L-Sit x 45-60 seconds
Foundations/Masters Class Monday 1/13/14
Strength/Skill
Three sets of:
Back Squat x 6-8 reps @ 3011
Rest 45 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds
WOD
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Kettlebell Swings (24/16 kg)
Rest 60 seconds
2 Minutes of Goblet Squats (24/16 kg)
Rest 60 seconds
1 Minute of Dumbbell Push Press
WOD Class Monday 1/13/14
Strength/Skill
In 12-15 minutes, build to a 3-RM Clean and Jerk
(reps must be completed within a 40 second window)
WOD
“Ten-Minute Capacity Test”
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)
Competition Class Monday 1/13/14
A.
Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 80-85%
B.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-90%
Rest as needed
C.
Five sets for max reps of:
45 seconds of Ground to Overhead (185/135 lbs)
Rest 45 seconds
D.
Every minute, on the minute, for 10 minutes:
Odd Minutes – 15 Wall Ball Shots (30/20 lb)
Even Minutes – 10 Chest-to-Bar Pull-Ups
WOD and Foundations/Masters Classes Saturday 1/11/14
WOD
In teams of two, complete:
100 Power Cleans (135/95 lbs)
1600 Meter Relay with a 20 lb Ball or Dumbbell
100 Burpees
Only one partner works at a time. Partition reps however you like.
Competition Class Saturday 1/11/14
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
Handstand Walk x 10-15 meters
Toes to Bar x 10-12 reps
WOD and Foundations/Masters Classes Friday 1/10/14
There is only one Lord of the Row. I put this picture up because we've been doing a lot of rowing...A LOT of rowing these past two weeks. Unfortunately due to the uncooperative weather, anytime there is a run programmed it becomes a row. Take hope, dear haters of rowing that, "The sun will come out, tomorrow..." In the mean time, suck it up buttercup, it's good for you (this is coming from someone who has not yet learned to thoroughly enjoy rowing as much as I would like to).
Strength/Skill
Take 12-15 minutes to practice your Clean and Jerk technique
Competition Class Friday 1/10/14
Take exactly 10 minutes to build to today’s heavy Strict Shoulder Press
and then…
Take exactly 10 minutes to build to today’s heavy Push Press
B.
Two sets for times:
Run 400 Meters
95/65 lb Shoulder to Overhead x 25 reps
Rest 3 minutes
C.
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – Max Reps @ 80%
Rest 2 minutes between sets.
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
D.
For time:
95/65 lb Thrusters x 20 reps
5 Muscle-Ups
Thrusters x 15 reps
4 Muscle-Ups
Thrusters x 10 reps
3 Muscle-Ups
Thrusters x 5 reps
2 Muscle-Ups
Foundations/Masters Class 1/9/14
Four sets of:
Bench Press x 6-8 reps @ 30X1
Rest 60 seconds
WOD Class Thursday 1/9/14
The couple that WODs together, stays together!
Strength/Skill
Five or Six sets of:
Bench Press
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Competition Class Thursday 1/9/14
For time:
25 Wall Ball Shots (30/20 lb)
Run 400 Meters
20 Wall Ball Shots
Run 400 Meters
15 Wall Ball Shots (If you don’t have a 30 lb ball, throw the 20 to a 12′ target.)
B.
Rest exactly 4 minutes after A, and then…
Five rounds for time of:
12 Pull-Ups
12 Kettlebell Swings (32/24 kg)
C.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
If you don’t know your current 1-RM you can make an educated guess, or use this online 1-RM Calcuator. Full disclosure, I don’t love percentages and tend to adjust them for the athletes I coach based on what I see…but I can’t do that for you all, so without getting into a huge discussion on how best to calculate based on your individual abilities and muscle fiber types, let’s just stick with this simple, even if slightly flawed, calculator.
D.
Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest 45 seconds
——————-
Scheduling Note - For the next 8-10 weeks, if you have the ability to train twice a day on Wednesdays, I would suggest that you perform parts A and B in the AM, and parts C and D several hours later in the afternoon.
WOD and Foundations/Masters Classes Wednesday 1/8/14
WOD
For time:
48 Pull-Ups
48 Kettlebell Swings 70/53#
WOD and Foundations/Masters Classes Tuesday 1/7/14
Strength/Skill
WOD movement prep and warmup/setup
WOD
In teams of 3, with one person rowing and one person performing the couplet, complete:
2013 Meter Row (each member of team)
12 Rounds (Total) of:
Competition Class Tuesday 1/7/14
Three sets, not for time, of:
Ring Muscle-Ups x 3-8 reps
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 40-50 reps
Foundations/Masters Class Monday 1/6/14
Strength/Skill
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Dumbbell Shoulder Press x 6-8 reps @ 20X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Plank Holds x 45 seconds
Rest 45 seconds
WOD
Complete as many rounds and reps as possible in 6 minutes of:
3 Burpees
6 Box Jumps
9 Kettlebell Swings (Heavy)
WOD Class Monday 1/6/14
Due to the Snowpocalypse we will only be holding 2 classes tomorrow at 4:15 and 5:30 PM. Please only travel if you feel safe about doing so. There is always 7 minutes of Burpees you can do in your home after shoveling!
Strength/Skill
In 18-20 minutes, work up to a 1-RM Power Clean
Suggested loading pattern:
50% of 1-RM x 3 reps
65 % of 1-RM x 2 reps
75% of 1-RM x 2 reps
85% of 1-RM x 1 rep
90% of 1-RM x 1 rep
95% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep
WOD
Working in intervals of 60 seconds of work followed by 60 seconds of rest, complete 5 rounds of:
155/105 lb. Power Clean x 5 reps
24″/18″ Box Jumps x 10 reps
Competitors Class Monday 1/6/14
!!!Please Check the Comp Class FB page for weather schedule details!!!
**Today marks the beginning of the 2014 Open Prep Cycle!**
Workout of the Day
A.
Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 75-80%
B.
Five sets of:
3-Position Clean @ 70-80%
(high hang, mid-thigh, 2″ below the knee)
Rest as needed
C.
Four sets for max reps of:
30 seconds of Power Cleans @ 60% of 1-RM Clean
Rest 90 seconds
Note the weight used and the reps achieved.
From now until the beginning of the Open you will see many opportunities to practice cycling the barbell through different movements and loading percentages. Use these opportunities to fine tune technique and determine your best movement strategies for different loads and rep schemes.
D.
Build quickly to 80% of your 1-RM Back Squat, and then…
Three rounds for time of:
5 Back Squats @ 80%
15 Chest-to-Bar Pull-Ups
————————-
The 2014 Open Prep Cycle will be broken into two separate phases, the second building off of the first.
Competitors, WOD, and Foundations/Masters Classes Saturday 1/4/14
CrossFit Ballet…or Bridget really has to pee.
All classes are cancelled today while we run our multi-gym competition. It runs from 8 AM to around 2 PM. Feel free to stop by if you aren't competing and cheer on your fellow gym mates! Maybe you'll catch the competition bug yourself!
WOD and Foundations/Masters Class 1/3/14
WOD
Teams of two will complete three rounds each (total of 6 rounds per team) of:
10 x Lateral Jumps (24″/18″ hurdle)
15 x Thrusters (95/65 lbs)
20 x Knees to Elbows
Competitors Class Friday 1/3/14
A.
Take 15-20 minutes to build to a heavy-ish Snatch
WOD and Foundations/Masters Class Thursday 1/2/14
Make sure to check Facebook and Mindbody during the day for possible cancellations due to weather if it gets bad.
Strength/Skill
Take 10-12 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to:
Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
WOD
Five rounds for time of:
10 Chest-to-Bar Pull-Ups
20 Kettlebell Swings (32/24 kg)
30 Anchored Sit-Ups
40 Double-Unders