Strength:
Make Up Strength, or
Rope Climbs: 8 ascents
Conditioning:
In teams of 3, complete:
- 1500m Row
- (9) 100m Sprints
- 300 Double Unders
1/15/14
Strength/Skill:
Snatch Balance: 5×3
Conditioning:
For Time:
- 20 Front Squat (185/125 or 65% 1RM)
- 30 CTB Pull Ups
- 40 Burpee Box Jumps (24/20)
1/14/14
A group picture from the Northisde Throwdown last Friday night. We will post more pictures and info on the next event soon!
Strength:
A1: Press
- 1×5 @ 50%
- 1×3 @ 60%
- 1×2 @ 70%
- 1×1 @ 75%
- 1×1 @ 80%
- AMRAP @ 85%
A2: Bent Over Rows: 3×5 (heavier than last week) (alternate with press after the 3rd set)
Conditioning:
13 min AMRAP:
- 10 Ring Dips (Push Ups)
- 15 TTB
- 200 Single Unders
Post WOD:
HSPU: 3xME (2 min rest)
1/13/14
Strength:
Back Squat:
- 1×5 @ 50%
- 1×3 @ 60%
- 1×2 @ 70%
- 1×1 @ 75%
- 1×1 @ 80%
- AMRAP @ 85%
Conditioning:
21-15-9
- Wall Balls (20/14)
- KBS (55/35)
- 400 m Run after each round
1/12/14
Open Gym today from 10:00AM-12:00PM!
1/11/14
Strength/Skill:
15 mins to establish a 1RM Snatch
Conditioning:
5 Rounds: (15 minute cap)
- 3 Snatches (115/75 or 75% 1RM)
- 6 OHS
- 30Double Unders
1/10/14
Reminder:
The Northside Throwdown is tonight at Hardware CrossFit. Entry fee is $10 and heats begin at 8:30PM. Registration and warm his open at 8. We will announce heats online by 5PM today. If you haven’t already signed up for the event, no worries! We will have space available in some of the heats! Hope to see you all there.
Throwdown WOD:
10 min AMRAP:
3-6-9-12-15…
- Hang Squat Clean (115/75)
- Shoulder to Overhead
- Burpee Over Bar
Strength:
A. Bench Press
- 1×2 @ 65%
- 1×2 @ 72.5%
- 4×5 @ 77.5%*
B. Deadlift
- 1×2 @ 65%
- 1×2 @ 72.5%
- 4×5 @ 77.5%*
*On last set, perform an AMRAP, stop 2 reps shy of failure
Conditioning:
8 min AMRAP:
- 7 Knees to Elbow
- 20 Box Jumps (Step Ups) (24/20)
1/9/14
Strength/Skill:
Make up your strength work from earlier in this week. If you have done both Tuesday and Wednesday’s Strength portion, work with with the coach on a gymnastic skill.
Conditioning:
For time:
Teams of 3 people work to complete a 4500 M Row.
Teams of 4 work to complete a 6K row.
(Athletes must rotate every 500 M)
1/8/14
Reminder:
This Friday 1/10/14 @ 8PM we are hosting the first Northside Throwdown with CrossFit Shoreside! Event details can be found here. The cost is $10 cash at the door and there will be both an Rx and Scaled division. A sign up sheet is at the gym on the bulletin board!
Strength:
A1: Press
- 1×2 @ 65%
- 1×2 @ 72.5%
- 4×5 @ 77.5%*
*On last set, perform an AMRAP, sot 2 reps shy of failure.
A2: Bent Over Row: 6×5
Conditioning:
12 min AMRAP:
- 10 Pull Ups
- 100m Sprint
1/7/14
Back to the normal schedule today.
Reminder:
This Friday we are hosting CrossFit Shoreside for a Throwdown! This will be the first of many competition style events with Shoreside. Heats will start at 8:30PM. For more information check out our Events Page. There is a sign up sheet up at the gym. Please note whether you would like to do the Rx or Scaled division. Everyone is encouraged to participate. This is a great opportunity to prepare for the type of workouts seen during the CrossFit Open.
Drum roll………..This Friday’s workout for the Throwdown will be…..
10 min AMRAP:
3-6-9-12-15…
- Hang Squat Clean (115/75)
- Shoulder to Overhead (115/75)
- Burpee Over Bar
Strength:
Back Squat:
- 1×2 @ 65%
- 1×2 @ 72.5%
- 4×5 @ 77.5% **Last set is AMRAP, stop 2 reps shy of failure
Conditioning:
3 Rounds:
- 50 Air Squats
- 10 Clean & Jerks (135/95) (Grace weight)
Post WOD:
Seated DB External Rotation: 3×8