Monthly archives: February, 2016

Is Anyone Still Sore?!

Tommy making those OH lunges look light!

Tommy making those OH lunges look light!

Strength-

Bent Over Row

10-10-8-8-8

 

WOD

AMRAP 6.

10 Deadlift (155/105)

8 Box jumps ( 24″/20)

Rest 2 mins

AMRAP 6.

8 HSPUs

10 Lateral Burpees



Last day to Post Scores

Mary during her first open ... Crushed it whoo!!!!

Mary during her first open … Crushed it whoo!!!!

Make sure you get your scores in today, ALL scores must be in by 8pm tonight

 

Strength-

EMOMx 10

1 Clean Pull + 1 Squat Clean

*increas weight if possible

 

Workout

AMRAP 12

20 Wall Balls( 24/20)

40 Double Unders

10 Power Cleans (135/95)

 



“In-house” Leaderboard



Sore Saturday

Just a Couple of Our 5amers Warming Up for Our Open Night

Just a Couple of Our 5amers Warming Up for Our Open Night

What a fun and exciting first Open Night!!! Congrats to everyone who competed and Thank You for all those who came out to support.

 

 

WOD

Partner Rows

2k row with partner- switch at any point

 

Partner WOD

AMRAP 16

Alternating each round

40 II Unders

30 KB Swings 53/35

20 Box Jumps (24″/20)

 



Open Workout 16.1 is…..

 

Tonight is our Open Night . We will get started after the 4:30 class tomorrow , look at the start to be about 5:45-6pm  we encourage all members to come down and cheer everyone on even if you yourself are not competing. This is a long workout that requires much of the gym. So please come in early and warm up so ou are ready to go when your turn is up on Friday. Good Luck !

 

 

Workout 16.1 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Men lunge 65 lb.
Women lunge 45 lb.

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups

*Lunges are unweighted

Teens 14-15
(Teen Boys 14-15, Teen Girls 14-15)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Boys lunge 65 lb.
Girls lunge 45 lb.

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Boys lunge 45 lb.
Girls lunge 35 lb.



The Season Starts Tonight

Join us tonight at 8pm to watch the LIVE announcement of the First CrossFit Open Workout of the 2016 year .

 

Leave your predictions or what you hope is in the first workout in the Comments

 

WOD

use this workout to “Greace the Gears” should not be a hard weight. Each round should be unbroken

EMOM –

Mins 1-6.

5 Hang power clean (95/65).

5-7 HSPUs

Mins 7-12

6 Thrusters (95/65)

6 BF Burpees

Mins 13-18.

6 S2oh (95/65).

10 weighted V-up

 

Extra Credit

3 rds

500m Row

( easy- moderate Pace )



2 days till the CrossFit Season Begins

Heat Sheets are up!!!

speak to a coach to get you signed up for a heat for the Open this Friday Night or Saturday Afternoon.

First Come First Served !

 

Strength-

Push Jerk

5×3 – increase weight throughout if possible

 

WOD

5 Rds

1:00 at each station

A) Wall Balls (20/14)

B) Power Snatch (75/55)

C) GHD Back Extentions

D) Battle Ropes

E) Burpee Box Jump Overs (24″/20″)

F) Rest

 

 



Perfect the Pull

Still Time to sign up for the Open, ask a coach today how to do it.

 

Skill Work –

Kipping Pullups

Butterfly

 

Strength-

Find your 3 Rep Max Strict Pull Up

 

WOD

AMRAP 10

30 Double Unders

15 Sumo Deadlift High Pulls (95/65)

15 HR Push Ups



It’s Not To Late

Make sure you tell a coach your Tshirt size for this years CrossFit Open Jerseys.

 

It’s still not to late to join our team and compete in this years CrossFit Open!

 

Strength-

EMOMx8

Barbell complex

1 Power Clean + 2 Front Squats + 1 Split Jerk

 

WOD

4 RFT

15 Box Jumps (24″/20)

20 MB Cleans (20/14)

25 Ab Mat Situps



Partner Open Prep

Partner WOD

With a Partner complete the following workouts . Break up as needed

Score is total time

Running Clock

6 Rounds

9 Deadlifts (155/105)

12 HR Push-ups

15 BoX Jumps (24″/20)

 

Directly into

4 Rds

12 OHS (95/65)

12 Chest To Bar Pull Ups

Directly into

21-18-15-12

Thruster

Bar Facing Burpees



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