Wednesday July 1, 2015

Posted on Jun 30, 2015 | 0 comments

THIS WEEK’S SCHEDULE:

Friday July 3rd: 5,6,7,8,9, Noon (no afternoon classes)

Saturday July 4th: 8 & 930am 

 

MAKE SURE YOU ARE HYDRATING!!!! IT IS HOT, PEOPLE!

 

Strength:

In 15 Minutes, work up at a 4 Rep Max PAUSE Back Squat

Hold for 3 seconds at the bottom of squat

***Scaled: 

15 Minute AMRAP: 

15 Wall Balls

15 Ball Slams

30 Abmat Sit-ups

 

WOD:

20 Minute AMRAP:

Run 250m w/ plate 45#/25#

25 Ground to Overhead w/ plate 45#/25#

Overhead Walking Lunge 2 lengths of gym w/ plate 45#/25#

**Scaled 25#/15#

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Tuesday June 30, 2015

Posted on Jun 29, 2015 | 0 comments

Our masters athlete Chris Podesto is preparing for his appearance at the CrossFit Games in Carson in just 3 short weeks!!! Chris has been putting in a lot of hard work and we are excited for him! 

We will be having party/potluck to for Chris on his return from Carson on Saturday July 25! Make sure to wish him luck with his final days of training! 

 

***We will no longer be having OPEN GYM on Mondays and Wednesdays starting next week ***

 

Skill Warm-up:

8 Minute EMOM:

Even Minutes: 30 Second Handstand Hold

*Advanced: try shoulder taps while in hold

* Scaled:  30 Second Plank hold

Odd Minutes: 4 Turkish Get-ups (2 each arm)

*Advanced: try using barbell

*Scaled: use dumbbell

WOD:

21-15-9-6-3

Deadlifts 185#/115#

Handstand Push-ups

Bar Facing Burpees

 

***Scaled***

Deadlifts 115#/75#

Strict DB Press (for HSPU)

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Monday June 29, 2015

Posted on Jun 28, 2015 | 0 comments

SCHEDULE FOR THIS FRIDAY/ SATURDAY:

Friday July 3:

5,6,7,8,9am and NOON only (no evening classes)

Saturday July 4: 

8am and 930am

 

Strength:

Bench Press!

In 15 Minutes,

work up to a heavy single. Then complete a 5×3 at 75% of that number!

**For scaled:

Every 90 seconds for 15 Minutes, 6 Hand Release Push-ups, 12 Jump Lunges

 

WOD:

10 Minute AMRAP:

“Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

REST 3 MINUTES

 

10 Minute AMRAP:

40 Double Unders

10 Box Jump Overs  30″/24″

 

**Scaled: 90 Single Unders

24″/20″ or step ups on box

 

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Friday June 25, 2015

Posted on Jun 25, 2015 | 0 comments

Don’t forget Backsquat for Freedom is this Sunday at 10am! Come out for a good cause and get your squat on!!!!!

 

Strength:

Every 90 seconds for 15 minutes:

1 Power Clean+ 1 Hang Squat Clean+ 1 Push Jerk

work up to heaviest set

**scaled: every 90 seconds, 3 thrusters, 6 lateral burpees over bar

 

WOD:

Run 250m

30 Wall Balls 20#/14#   **scaled 16/10

Run 250m

20 Hang Cleans 135#/95#  **scaled 95/65

Run 250m

10 Power Snatch 135#/95#  **scaled 95/65

Run 250m

**after last 250m, go back up list, ending with 400m run!

 

 

 

 

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Thursday June 25, 2015

Posted on Jun 24, 2015 | 0 comments

Skill Warm-up:

8 minute EMOM:

Even minutes: 50 double unders/ 40 seconds of practice!

Odd minutes: 5 Shoot Throughs

 

WOD:

5 Rounds for Time:

250m Farmer Carry 50#/35#

20 Alternating DB Snatch 50#/35#

15 Handstand Push-ups

 

**Scaled 35/20

Hand Release Push-ups

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Wednesday June 28, 2015

Posted on Jun 23, 2015 | 0 comments

Strength:

Back Squat

In 15 minutes, work up to a 5 rep max PAUSE back squat! Hold for 3 seconds at the bottom of the squat!

 

WOD:

15 Minute AMRAP:

7 Deadlifts 225#/155#

7 Chest to Bar Pull-ups

7 Kettlebell Swings 70#/53#

 

***Scaled: Deadlift 115/75

Kettlebell Swings 53/35

For pull-ups, jumping chest to bar from box

 

 

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Tuesday June 23, 2015

Posted on Jun 22, 2015 | 0 comments

Skill Warm-up:

8 Minute EMOM:

Even Minutes: 5/3 Muscle Ups

**Scaled 10 Ring Dips. Use a band but make it challenging!

Odd Minutes: 5 Wall Walks

 

WOD:

For time:

15-12-9-6-9-12-15

Burpee Box Jump Overs 24″/20″

Squat Cleans 115#/75#   **Scaled Deadlifts 95#/65#

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