W.O.D.

  • Labor Day Schedule & Reminders

    1) The only class this Monday (Labor Day) is a Partner WOD at 9:00AM. If you are competing at the Iron City competition, you will be paired with whoever you are competing with. I will pair the rest of you up when you come in for the WOD.

     

    2) Following the Labor Day WOD we will have a small cookout at the gym. If you plan to stay for this, please bring some type of dish and anything libations you like.

     

    3) The September On Ramp Course beings Monday Sept 8th at 7:00PM. If you have any friends/family that you are trying to get signed up make sure to get them in for a free class this week.

     

    4) Stef and I will be out of town visiting my family Thursday (after the 9:30AM class) until Sunday. Sam, Jenn, and Mike will be running classes. The only modification to the schedule will be NO FRIDAY OPEN GYM.

     

    That is all,

    Kevin


  • 8/28/14 CrossFit

    A few announcements:

    1) Labor Day is this Monday. We will only be having one WOD that day at 9:00AM. We will have a small cookout at the gym after the WOD as well

    2) Dues for September need to be in by the end of next week.

    3) The next On Ramp course begins Monday, Sept. 8th. Make sure to get your friends/family in before them to try a class.

     

    Strength:

    10 minutes to est a MAX of: clean + clean (2" off floor) + hang clean (just about knee) + jerk

     

    Skill:

     bar muscle ups/ progressions

     

    Conditioning:

    3 rounds/ 1:30 work/ :30 transition:

    - row (cal)

    -man makers (25#/15#)

    -double unders

    -stone to shoulder (73#/42#)

     

     


  • 8/27/14

    Stength: 

    A1) strict press 4 x 3sets @ 85%-90%

    A2) weighted strict pull ups 8 x 3sets (AHAP)

     

    Conditioning:

    EMOM 10 minutes:

    -Even min: 10 KB snatch L-arm (24kg/16kg) + 5 over the box jumps (30"/24")

    -Odd min: 10 KB snatch R-arm (24kg/16kg) + 5 K2E

     

    Skill:

    2 minute push up test

    (This is a retest. Please compare this to you score last month. This will be performed after the WOD and a short rest period.)

     


  • 8/26/14 CrossFit

    Our next On Ramp course will start Monday, September 8th. If you have family/friends interested in joining make sure to get them in for a free class and/or get them signed up before then!

     

    Strength:

    A) 10 minutes to establish MAX weight on the complex:

    snatch + snatch (2" off floor) + hang snatch (just about knee)

    B) snatch pull to shrug: 5 x 3sets @ 100%

     

    Skill:

    A) ring muscle ups/ progressions

     

    Conditioning:

    For total time:

    -800m run

    -rest 2 minutes

    -400m run

    -rest 1 minute

    -200m run

    -rest :30 sec

    -100m run

    -rest :10 sec

    -100m run

    -rest :10 sec

    -100m run


  • 8/25/14 CrossFit

    Strength:

    A) back squat 8 x 3sets @ 65%

    B) deadlift 8 x 3 sets @ 65%

     

    Skill:

    A) hanging hip touches: ME x 4 sets or 50 reps (whichever is greater)

     

    Conditioning:

    AMRAP 12 minutes:

    -6 clusters (135/95)

    -6 bar facing burpees

    * A cluster is a squat/full clean into a thruster.


  • 8/21/14 CrossFit

    Strength:

    A) 10 minutes to establish MAX on the complex of: 2 power cleans + 2 push jerks

     

    Skill:

    A) pull ups/ C2B/ bar MU

     

    Conditioning:

    AMRAP 20 minutes:

    -400m run

    -5 S2OH (185/125)

    -3 legless rope climbs


  • 8/20/14 CrossFit

    Please make sure to write your name/goals up on the "Goals" board. Write them up in black. When you achieve a goal you will circle it with color. Please write up at least 3 goals. They don't all have to be CrossFit related.

     

    Strength: 

    A) back squat 8 x 3sets @ 65%

    B) dead lift 6 x 3sets @ 75%

     

    Skill: 

    A) GHD sit ups 10 x 3sets

     

    Conditioning:

    EMOM 8 minutes:

    -8 UB wallballs (20/14)

    -ME double unders

    *Score is total double unders. Make sure to go all the way to the end of each minute on the double unders.


  • 8/19/14 CrossFit

    Strength:

    10 minutes to find MAX complex of: 2 power snatches + 2 OHS

     

    Skill: ring muscle ups/progressions

     

    Conditioning:

    For time:

    -25 OHS (115/85)

    -25 yd inch worm

    -25 over-the-box jumps (30"/24")

    -25 ring dips

    -25 DB snatches/arm (45/35)


  • 8/18/14

    All of you that run Tough Mudder on Saturday are most likely sore/achey. If it only muscle soreness make sure to move around or it won't get any better. If you are feeling any pain or joint soreness it may be a good idea to take another rest day and/or work on extra mobility.

     

    Strength:

    A1) strict press 5 x 3sets @ 80%-85%

    A2) weighted strict pull ups 8 x 3sets (AHAP)

     

    Skill:

    freestanding handstands/ walks/ pirouettes 

     

    Conditioning:

    With at 10 minute timer:

    -1000m row

    -Then in the remaining time complete ME T2B. You must perform 7 burpees before you get on the bar for each set. Score is total T2B.


  • Schedule Changes for 8/16/14

    ​We are running a modified schedule for Saturday classes this week. All the coaches except Jenn will be participating in Tough Mudder. The only classes we will have are:

     

    8:30AM - On Ramp

    9:30AM - Team/Partner WOD

     

     


  • 8/13/14 CrossFit

    Great job on the WOD yesterday. Everyone (well, almost everyone) was pushing at 100%. Interval workouts are an awesome way to improve conditioning. There will be a lot of them in the programming over then next chunk of weeks.

     

    Today's conditioning is simple. No 5k or series of 200m repeats. Just a 1 mile run. That being said... I want you to really push on this! We will retest this at the end of this set of programming. If you miss today be sure to make it up during open gym time.

     

    Strength:

    A) 10 minutes to find a MAX for the following: hang snatch + mid hang snatch + high hang snatch

    B) snatch pull to shrug: 3 x 4sets @ 100%

     

    Skill:

    handstands/walks

    *I would really like those of you who have been attached to the wall to start trying to move off the wall into freestanding handstand holds. I am here to spot  you if needed. Those of you will good HS walks should be working on pirouettes so you can extend how far you can walk.

     

    Conditioning:

    1 mile run for time 



  • 8/12/14 CrossFit

    Those of you doing the Clean Eating Challenge, you need to be weighed in and have you sheets to me by Tuesday of each week. If you have not handed in you sheets please do so today.

     

    Tough Mudder is this weekend!!! We have a lot of people doing it. Saturday's class schedule will be modified since all the coaches except Jenn are running in the mudder. There will be no barbell or mobility classes. There will only be On Ramp at 8:30am and Team WOD at 9:30am.

     

    Strength:

    A1) strict press 7 x 3sets @ 65%-70%

    A2) weighted pull ups 8 x 4sets (AHAP)

     

    Skill:

    GHD sit ups 10 x 4 sets

     

    Conditioning:

    5 rounds:

    -30 sec ME wall balls (20/14)

    -30 sec ME alt KB snatch (24kg/16kg)

    -30 sec ME alt DB split jerk (35/25)

    -30 sec ME power clean (135/95)

    -1 minute rest

    *Score is total reps accumulated during all rounds combined.

     


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