Tuesday September 1, 2015

Posted on Aug 31, 2015 | 0 comments

Starting September 9th we will be adding a CrossFit Conditioning class at 9am on Monday, Wednesday and Friday. This class will be offered at the same time as the regular CrossFit class! The new and improved “Melt” class! :)

 

September 20th we will be having a “Strongman” class with Tim Fua. So if you love atlas stones, yoke carries and heavy sleds, this is for you! There will be a sign up at front desk and class size will be limited to 12 people!

 

WOD:

Part A.

3 Rounds NOT for time:

10 1- Arm Dumbell Row (10 each arm)

10 Dumbbell Bench Press

15 Back Extensions

**Do not rush through the movements. Focus on proper technique. Warm up and try to use  heavier dumbbells. For more of a challenge on the back extensions, hold a plate on your chest.

 

Part B.

For Time:

Run 1200m

50 Wall Balls 20#/14#  **Scaled 16#/10#

Run 800m

40 Toes to Bar   **Scaled Knee Raises

Run 400m

30 Handstand Push-ups  **Scaled Hand Release Push-ups

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Monday August 31, 2015

Posted on Aug 30, 2015 | 0 comments

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Don’t forget to register for this event on September 19 at 8am!  There will be no regular cf classes that day!

 

 

Strength:

Overhead Squat

Every 90 Seconds for 15 Minutes, 3 reps, working up to heaviest set.

**Scaled option:

Every 3 Minutes for 15 Minutes:

10 Calories on Air Bike+ 15 Ball Slams

 

WOD:

5 Rounds for time:

15 Overhead Squats 95#/65# ***Scaled 75#/55# Front Squats

15 Bar Facing Burpees

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Friday August 28, 2015

Posted on Aug 27, 2015 | 0 comments

Strength:

In 15 Minutes,

work up to a max SQUAT Clean & Jerk

 

WOD:

15-12-9-6-3

Power Clean 185#/125#  **scaled Deadlift 155/105

*After each set: 

1 Round :  5 Chest to Bar Pull-ups

10 Push-ups

15 Air Squats

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Thursday August 27, 2015

Posted on Aug 26, 2015 | 0 comments

Skill Warm-up:

8 Minute EMOM:

Even Minutes: 5 Muscle Ups **Scaled 5/3 Ring Dip + 5/3 Strict Pull-ups 

Odd Minutes: 30 Second L-sit Hold

 

WOD:

30 Minute EMOM:

Minute 1: 3 Push Jerk + 6 Alternating Front Rack Lunges 115#/75#  **Scaled 95#/65#

Minute 2: 50 Double Unders  **Scaled 150 Single Unders

Minute 3: 10 Calories Airdyne/ Assault Bike

Minute 4: 6 Alternating Dumbbell Snatch 70#/50#  **Scaled 45#/25#

Minute 5: Run 250m  (scale as needed)

 

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Wednesday August 26, 2015

Posted on Aug 25, 2015 | 0 comments

Strength:

Every 90 Seconds for 15 Minutes:

3 rep Power Snatch (touch & go)…work up in weight

 

WOD:

15 Minute AMRAP:

10 Kettlebell Swings 53#/35#  **Scaled 35#/26#

10 Toes to Bar  **Scaled Knee Raises

10 Box Jump Overs 24″/20″ **Scaled Step ups

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Tuesday August 25, 2015

Posted on Aug 24, 2015 | 0 comments

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September 19! Register today! 

Strength:

10 Minute EMOM:

3 Reps Strict Shoulder Press @ 75-80% of 1RM (something heavy!)

 

WOD:

5 Rounds for time:

6 Deadlifts 275#/185# **Scaled 205/135

9  Defecit Handstand Push-ups 45# plates/25# plates  **Scaled Strict DB Press (heavy)

12 Bar-Facing Burpees

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Monday August 24, 2015

Posted on Aug 23, 2015 | 0 comments

Happy Monday!

 

This workout is by request from Andrew :)

GOOD LUCK TO ANDREW at the Academy! 

 

WOD:

“Bull”

2 Rounds:

200 Double Unders  **Scaled 400 Single Unders 

50 Overhead Squats 135#/95#  **Scaled Front Squats 95#/65#

50 Pull-ups  **Scaled Ring Rows 

Run 1 Mile

 

We will be performing this workout as a 40 minute AMRAP. If you finish the 2 rounds under 40 minutes then you are done! Get as much done as possible in 40 minutes :)  

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