Sunday, October 4, 2015

WOD 10/05/15

Anderson back squat: Heavy single

WOD: 3 rounds for time of:
10 Deadlifts (255/185 lbs)
20 KJnees to elbows

Post WOD Mobility: Lacrosse ball to hamstring insertion, then, hamstring stretch, 2 minutes each

11:00 am/6:30 pm Strength Class: Max Effort Lower
Lift: Wide stance box squat, heavy single
Accessory work: 3 x 6-8 Anderson front squats
3 x 15 Chair Deadlifts
3 x 15 Partner GHRs
3 x 40 Walking lunges
 3x 20 Partner leg throws
3 or 4  x 10 Reverse hypers w/ 50% back squat 1RM

Saturday, October 3, 2015

WOD 10/04/15

CrossFit Open WOD 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

*Your score will be the total number of repetitions completed before the 8-minute time cap.

If you will be comparing your score to a previous score be sure to follow the following guidelines:
Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details to the left). At the call of “3-2-1 … go,” the athlete will kick up into a handstand and perform handstand push-ups. Once 3 handstand push-up reps are complete they will move to the barbell for 3 cleans, then back to the wall for 6 handstand push-ups, then 3 cleans, etc. Each round, the number of repetitions of the handstand push-ups will increase by 3. After every 3 rounds, the number of clean reps will increase by 3. Athletes will continue following this pattern for as many reps as possible within the 8 minutes.

Friday, October 2, 2015

Saturday 10/03/15

Essentials 1: 8:30 - 10:00 am:  Introductory training for those new to CrossFit; this is the first step to getting into our regularly scheduled classes.  Drop-ins are welcome.

Open Gym: 10 am - Noon:  Open to all members who have already completed our Essentials or
OnRamp Course. No skills check-off is required for this Open Gym time.

Free Trial Class: 11 - 11:45 am:  Free class; open to the public to try out CrossFit for the first time.

Thursday, October 1, 2015

Free Friday WOD 10/02/15

It's Free Friday again!  All regular classes are open to the public today.  Have you been considering trying out CrossFit, but not quite sure?  Come in and try out a class to see if it's for you, you might just get hooked!  Classes are at 6 am, 8:30 am, Noon, 4:30 pm, and 5:30 pm and are open to all types, ages, and ability levels.

Skill work: Medicine ball cleans

WOD: AMRAP in 15 minutes of:
100 m run
15 med. ball cleans (20/14 lbs)
10 up downs

Post WOD mobility: Calf and couch stretches, 3-4 minutes each side

11:00 Strength Class: Max Effort Upper
Lift: Bench press, Heavy single 
Accessory work:3 x 6-8 Floor press
3 x 15 DB rows
3 x 10 Push press
3 x 15 DB sidelying posterior deltoid raises
3 x 20 Close grip bench
3 x 12 strict TTB
 Mobility: Pec and shoulder

Wednesday, September 30, 2015

WOD 10/01/15

Skill work: Turkish get ups, Achieve 12 (total) for quality

WOD:  4 rounds for time of:
50 Double unders
20 Thrusters (75/55 lbs)

 Post WOD mobility: Calf smash on barbell, then, 2 minutes downward dog

 11:00 Strength Class: Dynamic Lower
Lift: Box Squat: 8 x2, 60% Bar, 25% Chain
Accessory work: Deadlift 6 x 1 @50% bar, 30% band tension
3 x 20 Snatch width grip deadlift
3 x 12 Seated good mornings
2 x 40 Russian KB swings
1 x 100 Banded good mornings
1 x 100 Flutter kicks
3 x 15 reverse hyper @ 25% 1RM back squat  
Mobility: Lower Back

6:30 pm Movement and Mobility Hopper Class: General stretching