Friday, March 9th 2018

CF OPEN 18.3 

CrossFit Games Open 18.3 - Rx'd
2 rounds for time of:
100 Double Unders
20 Overhead Squats, 115/80 lbs
100 Double Unders
12 Muscle-ups
100 Double Unders
20 Dumbbell Snatches, 50/35 lbs
100 Double Unders
12 Bar Muscle-ups

Total Possible Reps: 928

Time cap: 14 minutes

CrossFit Games Open 18.3 - Scaled
2 rounds for time of:
100 Single Unders
20 Overhead Squats, 45/35 lbs
100 Single Unders
12 Pull-ups
100 Single Unders
20 Dumbbell Snatches, 35/20 lbs
100 Single Unders
12 Pull-ups

Total Possible Reps: 928

Time cap: 14 minutes

Tuesday, March 6th 2018

This month's Foundations dates:

Monday, March 12th and Monday, March 26th

Foundations Course: Two Weeks/ 4 classes
Monday/Wednesday 7-8pm
Class 1: Squatting/Pressing
Class 2: Pulling/Gymnastics
Class 3: Snatch
Class 4: Clean

1. Warm-up
3 Steady Rounds:
25/20 Calories Row/Bike
:30 Handstand hold
25 jumping air squats

2. OLY
Back Squat 5×3 (Start around 85%)
Every 3 for 15 minutes

3. Met-Con
30-20-10 reps for time:
Shoulder to overhead 135/95
Wall Ball 20/14
Deadlift 135/95

Time cap: 15 minutes

Friday, February 23rd 2018

Hey Guys-Happy "Open" ing Day! Just a quick rundown of how things will work tonight.

CF OPEN 18.1
There are no regular classes tonight, instead we will be running heats of the Open workout. If you are registered for the Open please be on time: we will brief the workout at 5:30 pm and Heat 1 will start at 5:45pm. The plan is to run 4 heats 5:45/6:10/6:35/7:00 pm based on the amount of open registrations, if you aren't signed up or show up late then you may have to perform a modified version of the workout or do it at another time. You must be present at the box to sign up for a heat. See everyone tonight!

CrossFit Games Open 18.1
Complete as many rounds as possible in 20 mins of:
8 Toes-to-bars
10 Dumbbell Hang Clean & Jerks, 50/35 lbs
14/12 Row Calories


CrossFit Games Open 18.1 - Scaled
Complete as many rounds as possible in 20 mins of:
8 Hanging Knee Raises
10 Dumbbell Hang Clean & Jerks, 35/20 lbs
14/12 Row Calories

Friday, February 16th 2018

The 2018 CrossFit Open starts next week!  Just like last year we will be running a Friday Night Lights style Open.  That means on Fridays starting February 23rd through March 23rd there won't be any traditional Friday night classes available. Instead, we will be running heats of each weeks workout between 5-7:30 pm.  All members are welcome to participate in the Friday night workouts but you will only be provided with a judge if you are signed up through games.crossfit.com.  Hopefully, most of you plan on participating in the Open whether it be as an athlete or spectator.  The Open only comes around once a year so have fun with it and commit to going 100% on all of the  workouts.  

    Friday WOD:  CrossFit Games Open 17.3 Prior to 8 mins, do: 3 rounds of: 6 Chest-to-bar Pull-ups 6 Squat Snatches, 95/65 lbs -- then -- 3 rounds of: 7 Chest-to-bar Pull-ups 5 Squat Snatches, 135/95 lbs * Prior to 12 mins, do: 3 rounds of: 8 Chest-to-bar Pull-ups 4 Squat Snatches, 185/135 lbs * Prior to 16 mins, do: 3 rounds of: 9 Chest-to-bar Pull-ups 3 Squat Snatches, 225/155 lbs * Prior to 20 mins, do: 3 rounds of: 10 Chest-to-bar Pull-ups 2 Squat Snatches, 245/175 lbs * Prior to 24 mins, do: 3 rounds of: 11 Chest-to-bar Pull-ups 1 Squat Snatch, 265/185 lbs  * If all reps are completed, time cap extends by 4 mins

 

Friday WOD:

CrossFit Games Open 17.3
Prior to 8 mins, do:
3 rounds of:
6 Chest-to-bar Pull-ups
6 Squat Snatches, 95/65 lbs
-- then --
3 rounds of:
7 Chest-to-bar Pull-ups
5 Squat Snatches, 135/95 lbs
* Prior to 12 mins, do:
3 rounds of:
8 Chest-to-bar Pull-ups
4 Squat Snatches, 185/135 lbs
* Prior to 16 mins, do:
3 rounds of:
9 Chest-to-bar Pull-ups
3 Squat Snatches, 225/155 lbs
* Prior to 20 mins, do:
3 rounds of:
10 Chest-to-bar Pull-ups
2 Squat Snatches, 245/175 lbs
* Prior to 24 mins, do:
3 rounds of:
11 Chest-to-bar Pull-ups
1 Squat Snatch, 265/185 lbs

* If all reps are completed, time cap extends by 4 mins

Monday, February 12th 2018

 

The Open starts next week, time to get signed up!  We will be running a Friday Night Lights style open again this year, more details coming soon.

1. Warm-up
3 Steady Rounds:
Row 300m
15 Good Mornings
15 Push Ups

2. OLY
Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Snatch
Round 1 75%
Round 2 80%
Round 3 85%

3. Met-Con
20-15-10-5 reps for time
Thruster 95/65lbs
Toes to bar

Thursday, January 31st 2018

warm up

2 rounds
20 walking lunges
20 calorie row
10 push ups

1. Conditioning

Perform all 6 rounds before changing movements/stations.

Tabata Row/Bike

6 rounds of :40 work/ :20 rest

1 minute rest 

Tabata score is the lowest reps performed in any of the intervals

Tabata Dumbbell Snatch

6 rounds of :40 work/ :20 rest

1 minute rest

Tabata score is the lowest reps performed in any of the intervals

Tabata Double Under

6 rounds of :40 work/ :20 rest

Tabata score is the lowest reps performed in any of the intervals.

2. Mobility

Wednesday, January 24th 2018

1. Warm-up
Row 50/40 Calories

2. Strength
BACK SQUAT “DIE SET”
Choose a weight you believe you can hit for 8-15 reps
Warm up sets:
8 reps @50% of working weight – Slow controlled pause squats
6 reps @75% – Focus on speed
Working Set:
Max effort reps at chosen weight.

3. Met-Con

Every 1 min for 18 mins, alternating between:
Row, 200 m
15 Dumbbell Snatches, 53/35 lbs
15 Box Jump Overs

Tuesday, January 23rd 2018

1. Interval Oly

"Tabata" - Power Snatch (Touch & Go)s : 3 x 1 min / 2 mins
Tabata Power Snatch (Touch & Go), 70% 1RM

2. Conditioning

Complete as many rounds as possible in 12 mins of:
5 Deadlifts
10 Lateral Burpee Over Barbells
15 Wall Balls

Rx: 185/125#

Rx+: 225/155#

Monday, January 22nd 2018

Warm up
1K row or 2K bike

Then;
3 rounds:
5 pull ups
10 light push jerks
20 Double Unders


1. Conditioning

Re-Test from 12/19/17

Complete as many rounds as possible in 10 mins of:
50 Double Unders
10 Push Jerks, 185/125 lbs
5 Bar Muscle-ups

or

Complete as many rounds as possible in 10 mins of:
50 Double Unders
10 Push Jerks, 135/95 lbs
10 Chest-to-bar Pull-ups

2. Gymnastics

For Time: All sets must be unbroken, 15 minute time cap
Toes-to-bars 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

Monday, January 15th 2018

1. Conditioning

Complete as many rounds as possible in 8 mins of:
8 Hang Power Cleans, 155/105 lbs
8 Handstand Push-ups

2. Strength

Deadlift 12-12-12

Every 4 minutes for 12 minutes.  Deadlifts should be as heavy as possible while maintaining proper mechanics/technique.  Sets can be climbing or across.

Saturday, January 13th 2018

1. Team Conditioning (Teams of 3, 2 work-1 rest)
Complete as many rounds as possible in 25 mins of:
5 Dumbbell Power Cleans, 50/35 lbs
10 Dumbbell Front Rack Walking Lunges, 50/35 lbs
10 Burpee Box Jump Overs

Teams of 3.  1 set of dumbbells and 1 box per team.  2 athletes work, 1 rests but the movements must always be done in the listed order.  For example the workout starts with athlete 1, once athlete 1 completes the lunges and moves to burpees box jumps then athlete 2 can begin on the dumbbells,  while athlete 3 remains resting.  After athlete 1 completes the BBJO, then Athlete 2 can begin his set of BBJO while Athlete 3 can start the dumbbell work.  Athlete 1 is now resting.  Lunges are alternating leg for a total of 10 reps (5 per leg).  

 

Friday, January 12th 2018

1. Oly

Every 1:30 for 10:30 do:
2 MisFit Clean Complexes (Power clean, push jerk, front squat, hang squat clean, split jerk)

2. Conditioning

7 rounds for time of:
15 Wall Balls, 20/14 lbs
15 Sumo Deadlift High-pulls, 75/55 lbs

15 minute time cap

Saturday, December 30th 2017

Teams of 2: One athlete works while one rests.  Partition the reps anyhow but only one athlete can work at a time.  Keep sets small and manageable and focus on moving fast and efficiently. 

For time:
100 Push Jerks, 155/105 lbs
90 Sit-ups
80 Push-ups
70 Kettlebell Swings, 70/55 lbs
60 Front Squats, 155/105 lbs
50 Bar Facing Burpees
40 Strict Pull-ups

30 minute cap

Friday, December 29th 2017

1. Oly 

"Tabata" - Power Snatch : 5 x 1 min / 2 mins
Tabata Power Snatch, 75% 1RM

The Tabata interval is 1 min of work followed
by 2 mins of rest for 5 intervals.
Tabata score is the total reps performed in all of the intervals.

2. Conditioning

3 Rounds:
2:00 Max Walking Lunge Steps
:60 Rest
2:00 Max Cal Row or Bike
:60 Rest

Thursday, December 28th 2017

1. Mobility 20 minutes

2. Gymnastic/ Aerobic Capacity

Every 5 minutes for 20 minutes perform:

30 Single Arm Dumbbell Push Presses (15 per arm, partition anyhow)

20 Toes to bar

rest remainder of the 5 minutes.  If you are unable to finish required work in 3:30 then scale reps/load