Month: February 2015

2.27.15

Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps

Workout 15.1a
6 minutes to find 1-rep-max clean and jerk

Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.

Post rounds and reps completed for 15.1 and load for 15.1a to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.

Reminder:

We will be having a “Friday Night Lights” event from 5-730ish. There will be multiple heats beginning at 5pm and running every 20 minutes. We encourage you ALL to come during that time if your schedule allows it. The atmosphere will be very energetic, and it will be a great opportunity for you guys to cheer each other on, motivate, and push each other through these tough workouts.

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Open Season: upcoming schedule

Hey guys, we’ve been having a few questions about the open regarding when the workouts will be programmed, times you can do them, etc.. 

Here’s a heads up on the next 5 weeks. Programming on Monday through Wednesday will have a nice amount of volume to it. Thursday’s will generally be somewhat of a lighter or toned back WOD. Think rowing, Russian kettlebell swings, core work etc. to work up a sweat, flush the body, and keep you fresh going into Friday.

On Thursday evenings we will be streaming the live announcement here at the gym – consider it a viewing party if you will. On Fridays we will be programming the Open WOD as our workout of the day. Also on Fridays, we will be having a “Friday Night Lights” event from 5-730. There will be multiple heats at specific times depending on the length of each workout. We encourage you ALL to come during that time if your schedule allows it. The atmosphere will be very energetic, and it will be a great opportunity for you guys to cheer each other on, motivate, and push each other through these tough workouts.
Classes on Fridays will be regularly scheduled with the exception of the 430. This will bruised as a time for you guys to come down, mobilize, get in the zone, and get ready to go!
If you are unable to make it in on Fridays, you can make it up on Saturday ams during our open gym hours. If you can’t make it then, ask Anthony or Christian about a time on maybe Sunday or Monday that works.
Can’t wait to see you guys crush it!

2.25.15

A.
Every minute on the minute, for 8:00:
5 Power Snatch @ 55-65% of 1RM Snatch
7 Pull-ups

Goal is to race through sets as quickly as possible, then rest the remainder of the minute.

B.
For max meters:
8 Minutes of Rowing

Rest exactly 2 minutes, and when the running clock hits 10:00, perform the following…

C.
Complete as many rounds and reps as possible in 5 minutes of:
10 Overhead Squats (135/95 lbs)
10 Burpees Over the Barbelld9b81585e61d353103502076eed386b3-420x69

2.24.15

A.
Every minute on the minute for 15:00
1 Cluster (Squat clean thruster) + 1 Jerk
*Go up in weight each set

B.
At 0:00

15-12-9 reps for time of:
Thrusters (95/65)
Toes to bar

At 8:00

12-9-6 reps for time of:
Thrusters (95/65)
Toes to bar

At 16:00

9-6-3 reps for time of:
Thrusters (95/65)
Toes to bard9b81585e61d353103502076eed386b3-420x69

2.20.15

A.
20 RM Back Squat
*Add 5lb from last time.

B.
AMRAP in 5:00
Squat Clean and Jerk (165/110)

Rest 5:00

C.
AMRAP in 12:00
60 Double-unders
50 Deadlift (165/110)
40 Alternating single-legged squats
30 Burpees over bar
20 Front Squats (165/110)

*AMRAP HSPU with the remaining time.

2.18.15

A.
3 sets NFT:
Muscle-ups x 3-8 reps
Seated Single arm KB press x 5 each arm @ 1112
Hollow Rock x 25 reps

B.
AMRAP in 8:00
10 Deadlifts (135/95)
15 Box jumps (24/20)
15 Deadlifts (185/135)
15 Box jumps (24/20)
20 Deadlifts (225/155)
15 Box jumps (24/20)
25 Deadlifts (275/185)
15 Box jumps (24/20)
30 Deadlifts (315/205)
15 Box jumps (24/20)
35 Deadlifts (365/225)
15 Box jumps (24/20)