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Thursday October 23, 2014

Posted on Oct 22, 2014 | 0 comments

How is everybody doing on our PALEO CHALLENGE???!! Staying strong hopefully?! The time to build that willpower is NOW! The holidays are quickly approaching! :)

 

Skill Warm-up:

9 Minute EMOM:

Minute 1: 10 Ring Dips

Minute 2: 10 Alternating Pistols

Minute 3: 15 Barbell Good Mornings

 

WOD:

5 Rounds for time: (rest included)

50 Double Unders

12 Hang Power Snatch 95#/65#

9 Overhead Squats 95#/65#

REST 1 MINUTE after each round 

 

CF MELT:

5 Rounds for time:

Row 500m

15 Hand Lift Push-ups

15 Ball Slams

100 Jumpropes

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Wednesday October 22, 2014

Posted on Oct 21, 2014 | 0 comments

We saw a TON of PR’s today on our back squat! If you missed today, make it up within this week. This is for YOU to see progress. Don’t miss out. 

 

Have you signed up for Everyday Warrior yet? Go to everyday-warrior.org to register for this online competition. Also, contact Krissy Botz for any other questions! krissybfine@hotmail.com or #209-518-1002…Tell your friends! 

 

Strength:

12 Minute EMOM:

Even: 5 Strict Press @ 75% of 1RM

Odd: Max set Strict Pull-ups

 

WOD: (also for MELT)

For time:

50 Kettlebell Swings 53#/35#

Run 400m

40 KB Lunges (holding KB in front rack) 53#/35#

Run 400m

30 Push Press 115#/75#

Run 400m

20 Burpee Box Jump Overs 30″/24″

Run 400m

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Tuesday October 21, 2014

Posted on Oct 20, 2014 | 0 comments

Today we MAX!!!  Hopefully the last few weeks have paid off!

Strength:

MAX 1 rep BACK SQUAT!!

WOD:

20 Minute AMRAP:

5 Power Cleans 185#/125#

10 Toes to Bar

15 Wall Balls

 

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Monday October 20, 2014

Posted on Oct 19, 2014 | 0 comments

Hope everyone had a fabulous weekend!

A group of us at the gym will be doing an online competition that begins November 3-30th. The competition is similar to the Open… It is called Everyday Warrior and the funds raised will go to those in the CrossFit community who are battling cancer. For more information and to register please go to everyday-warrior.org. We will either be doing these workouts Saturdays for the class WOD or on Sundays during open gym. Sign up today! More details to come…..

Do you have your partner and costumes ready for our partner Halloween competition Thursday October 30th?! And if you don’t have a partner, come anyway and we can partner you up! We will begin the warm up at 530pm!

 

Strength:

For 15 Minutes, every 90 seconds:

1 Power Clean + 1 Hang Squat Clean…adding weight each round…

 

WOD: (also for CF MELT)

5 Rounds for time:

60 Double Unders

Run 250m

20 Handstand Push-ups (sub regular push-ups for Melt)

Run 250m

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Friday October 17, 2014

Posted on Oct 16, 2014 | 0 comments

HAPPY FRIDAY!!!! 

Strength:

5X3 Front Squat

Add 5-10 pounds from last week.

These will be our last front squats for this cycle. Next week we max out! :)

 

WOD:

For time:

30 Pull-ups

30 Front Squats 135#/95#

30 Burpee Box Jumps 24″/20″

30 Hang Cleans  135#/95#

30 Knees to Elbows

30 Clean & Jerks 135#/95#

 

CF MELT:

Friday Fun!!!!

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Thursday October 16, 2014

Posted on Oct 15, 2014 | 0 comments

This week is our last week of this squat cycle. Next week we will MAX out! 

 

Skill Warm-up:

10 Minute EMOM:

5 Toes to Bar @ top of the minute

5/3 Strict HSPU @ :30

 

WOD:

Each 4 minute round, RUN 400m …in remaining time, MAX REPS of the following:

1)Bar Facing Burpees

2)Deadlifts 185#/125#

3)Calorie Row

4)Alternating Dumbbell Snatch 70#/50#

5)Muscle Ups (Ring)

REST 1 MINUTE AFTER EACH ROUND

**If you do not have muscle ups, you can do a jumping muscle up or ring dips

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