Updated schedule
August 31st, 2012
Starting 9-4-12 we will be implementing a new schedule. We will be adding a lite class to Tuesday and Thursday evenings at 530pm. The lite class is designed to be three days a week so we will be keeping the Tuesday lite class the same as Monday, and the Thursday lite class the same as Friday. In other words, if you show up Monday and Tuesday, you will be doing the same workout. Also, Tuesday and Thursday mornings at 1030am will be open gym. Utilize this time to work on weaknesses, do a recovery workout, makeup a workout that you missed, or just hang out and have some fun. The new schedule will look like this:
Monday, Wednesday, and Friday:
530am- CrossFit
930am- CrossFit
1030am- CrossFit Lite
530pm- CrossFit Lite
630pm- CrossFit
Tuesday and Thursday:
530am- CrossFit
930am- CrossFit
1030am- Open Gym
530pm-CrossFit Lite
630pm- CrossFit
Saturday:
930am- CrossFit/Team Workout
8.31.12 WOD
August 30th, 2012
STRENGTH
Overhead squats 7 x 1
WOD
“2 minute drills”
2 minutes of rowing (for calories)
1 minute rest
2 minutes of push-ups
1 minute rest
2 minutes of sled drags (90/45#)
1 minute rest
2 minutes of sit-ups
1 minute rest
2 minutes of wall balls (20/14#)
*lite class is the same as above but with no prescribed weights
**530 am class will substitute wall squat holds in place of sled drags due to noise
8.30.12 WOD
August 29th, 2012
SKILL
15 minutes to find a 1 rep max height box jump
WOD
Every minute on the minute for 15 minutes perform:
3 Hang cleans (115/75#)
1 Box jump at 90% of 1 rep max
*cleans should start from the hang position and can be full squat or power
**box jumps should be as close to 90% as possible using bumpers stacked on top of the boxes
8.29.12 WOD
August 28th, 2012
Happy Birthday Brendan! (August 26th)
STRENGTH
Split jerk 7 x 1
WOD
“Brendan”
25 Box jumps (24/20″)
25 Ring dips
25 Overhead walking lunges (45/25#)
25 Pull-ups
25 Kettlebell swings (53/35#)
25 Handstand push-ups
LITE
15 Box jumps
15 Box dips
15 Walking lunges
15 Jumping pull-ups
15 Kettlebell swings
15 Push-ups
8.28.12 WOD
August 27th, 2012
SKILL
Rope Climbs- 5 ascents or 10 raise and lowers on the small rope
WOD
12 minute AMRAP of:
10 Sumo deadlift high pulls (95/65#)
5 Burpees
10 Push press (95/65#)
5 Burpees
8.27.12 WOD
August 26th, 2012
Happy Birthday BJ!
STRENGTH
High bar back squat 1x 8, 1 x 5, 1 x 5, 1 x3, 1 x 3, 1 x 1
WOD
“BJ”
3 rds of:
8 Squat cleans (135/95#)
27 Toes to bar
12 Power cleans (135/95#)
Happy Birthday Sophia!
LITE
“Sophia”
3 rds of:
8 Wall balls
27 Sit-ups
12 Push-ups
8.24.12 WOD
August 23rd, 2012
SKILL
10 minutes of hang snatch practice
WOD
Battlefit Workout #3
“The Crank”
3 rds of:
12 Power Snatches
12 Air Squats
12 Alternating Lunges
12 Jumping Alternating Lunges
6 Jumping Squats
*Weights for power snatches are as follows: Novice- 65/45#, Intermediate-95/65#, Advanced- 135/95#
LITE
4 rds of:
5 Medicine ball cleans
10 Air squats
10 Alternating lunges
5 Jumping squats
8.23.12 WOD
August 22nd, 2012
STRENGTH
Strict Press 5 x 3
WOD
3 rds of:
Max effort strict pull-ups
Rest 45 sec.
5 Push press @ 110% of heaviest strict press above
Rest 45 sec.
10 Kettlebell Swings (32/24 kg)
Rest 45 sec.
20 Abmat sit-ups
Rest 45 sec.
8.22.12 WOD
August 21st, 2012
***Open Gym***
There will be someone at the gym to help out but not coach. You will need to select one of the workouts below and partner up with somebody else to count your reps and coach you through it.
WOD
Battlefit Workout #2
“Annies Nightmare”
50 Double Unders (or 150 Singles for Novice only)
50 Kettlebell Sumo Deadlift High Pulls
40 Double Unders (or 120 Singles for Novice only)
40 Kettlebell Sumo Deadlift High Pulls
30 Double Unders (or 90 Singles for Novice only)
30 Kettlebell Sumo Deadlift High Pulls
20 Double Unders (or 60 Singles for Novice only)
20 Kettlebell Sumo Deadlift High Pulls
10 Double Unders (or 30 Singles for Novice only)
10 Kettlebell Sumo Deadlift High Pulls
*Kettlebell weights are as follows: Novice- 35/18#, Intermediate- 53/35#, Advanced- 70/53#
LITE
“Baseline”
5oom Row
40 Air squats
30 Sit-ups
20 Burpees
10 Pull-ups
*Partner up with someone and have them count your reps and cheer you on and switch when you have completed your turn
8.21.12 WOD
August 20th, 2012
STRENGTH
10 minutes to work up to a heavy single squat clean
WOD
Every minute on the minute for 15 minutes of:
3 Squat cleans @ 60% of above
5 Push-ups
