Month: January 2015

 

Reminders:

• Open Gym and Yoga are cancelled tomorrow. Enjoy a rest day and the Superbowl!
• Olympic Lifting meets today at 12PM

Strength:

A. Perform a max effort set of Muscle Ups or Strict Pull Ups
B. Perform a max effort set of HSPU or Push Ups

Conditioning:

Open WOD 13.2
10 min AMRAP:

• 5 STO (115/75)
• 10 Deadlift (115/75)
• 15 Box Jumps/Step Ups

 
Congrats to Brent and Michele on the birth of their baby girl earlier this week! Michele was still attending class right up to her due date, now that’s impressive!

Reminders:

• Open Gym and Yoga are cancelled this Sunday 2/1/15
• Olympic Lifting meets tomorrow at 12PM

Strength:

A. Find a 1RM Front Squat (10 mins)
B. Split Squat: 4×8 (32×0 tempo)

Conditioning:

For Total Reps:

• 5 min AMRAP of Burpees
• 3 min AMRAP of Wall Balls (20/14)
• 1 min AMRAP of Double Unders

Extra:

Deadlift: 5×5 (only perform this is you DO NOT plan on attending tomorrow’s class)

 

Reminders:

• Open Gym and Yoga are cancelled this Sunday 2/1/15.
• Olympic Lifting meets tonight at 6:30PM (there is no CrossFit class at this time)

Strength:

Make Up Strength

Conditioning:

3 Rounds:

• 20 TTB
• 100-ft Handstand Walk (Scale = 10 Wall Walks)
• 150 Double Unders

 

Reminders:

• Open Gym and Yoga are cancelled this Sunday, 2/1/15.

Strength:

A1. Ring Dips or Weighted Push Ups: 5×5 (1 min rest)
A2. Weighted Pull Ups: 5×5 (1 min rest)
**Every 1:30 alternate between movements

Conditioning:

21-15-9

• Front Squat (135/95)

3-2-1

• Rope Climbs

 

Reminders:

• Open Gym and Yoga are CANCELLED this Sunday 2/1/15, in observation of the Great American Holiday that is the Superbowl.

Strength:

12 minutes to find a 1RM Push Jerk

Conditioning:

3 Rounds:

• 200m Row
• 5 Shoulder to Overhead (75% 1RM)
• 17 TTB

*Rest as needed.
**Record your fastest and slowest split

 

Reminders:

• Open Gym and Yoga are cancelled this Sunday 2/1/15.

Strength:

Back Squat: (5 Rounds)

•  Perform 5 reps every 2:30 (add 5# from 1/12/15 or 80% 1RM)

Conditioning:

4 Rounds:

• 5 Power Cleans (75% 1RM)
• 15 Burpees Over Bar

Open Gym today from 10AM to 12PM
Yoga meets today @ 12:30PM

Reminders:

• Foundations Class meets today @ 9AM!
• Olympic lifting meets today @ 12PM!
• Open Gym tomorrow from 10AM – 12PM
• Yoga tomorrow @ 12:30PM

Conditioning:

“Fight Gone Bad”
3 Rounds: [1 min AMRAP at each station]

• Wall Balls (20/14)
• Sumo Deadlift High Pull (75/55)
• Box Jumps or Step Ups (20/16)
• Push Press (75/55)
• Row for Calories

*Your score is the total # reps completed over all 3 rounds

Reminders:

• Foundations Class meets tomorrow, 1/24, @ 9AM
• Yoga with Melissa DiLeonardo meets every Sunday after open gym @ 12:30PM

Strength:

Deadlift: (4 Rounds)

• Every 2:30 complete 5 reps @ 77.5% – 80% 1RM (increase 5# from last week)

Conditioning:

12 min AMRAP:

• 5 Front Squats (185/120)
• 7 HSPU
• 9 Pull Ups

Reminders:

• Olympic Lifting meets tonight at 6:30PM (there is no CrossFit class at this time)
• Foundations Class meets this Saturday 1/24 @ 9AM
• Yoga with Melissa DiLeonardo meets every Sunday after open gym @ 12:30PM

Strength:

Make Up Strength

Conditioning:

5000m Row for Time
or,
5×100 M Prowler push (prowler+180/90)