Monday March 9, 2015

Posted on Mar 8, 2015 | 0 comments

WOD:

15.2

In 3 Minute, complete:

2 Rounds:

10 Overhead Squats 95#/65#

10 Chest to Bar Pull-ups

If completed within 3 minutes, then:

In 3 Minutes, complete:

2 Rounds:

12 Overhead Squats 95#/65#

12 Chest to Bar Pull-ups

If completed, move on to 14 & 14, 16 & 16, etc….

 

**If you’ve already done 15.2, then:

Strength:

10 Minute EMOM:

2 Reps Back Squat

Add weight each minute…

WOD: (also for MELT)

For time:

Run 1200m

50 Wall Balls 20#/14#

25 Burpees

Run 800m

40 Wall Balls 20#/14#

20 Burpees

Run 400m

30 Wall Balls 20#/14#

15 Burpees

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Friday March 6, 2015

Posted on Mar 5, 2015 | 0 comments

Are you ready for 15.2?? Hope to see you all tonight at 5pm! If you cannot make it tonight then see you Sunday at 10am!

 

Strength:

Minutes 0-2: 3 Reps Push Press

Minutes 3-5: 3 Reps Push Jerk

Minutes 6-9: 3 Reps Split Jerk

** Build weight each minute

 

WOD:

4 Rounds for time:

20 Ground to Overhead with plate 45#/25#

30 Walking Lunges w/plate 45#/25#

40 Sit-ups

Run 400m

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Thursday March 5, 2015

Posted on Mar 4, 2015 | 0 comments

*It’s already time for 15.2! We will air the live announcement at the gym at 5pm! Come join us! 

*Lifting Class this Sunday after Open Gym! Sign ups at the front desk….

*NOTE: If you are unable to make the scheduled times to do the Open WOD, which are Friday nights at 5pm and Sundays at 10am, PLEASE contact a trainer and ask if you can come in at a different time. We are willing to accomodate but we need to make sure there are plenty of people to count reps, etc. We also do not want to disrupt a normal class. Again, more than happy to accomodate we just need to know beforehand to make sure that it works for all parties! Thank you! 

 

Skill Warm-up:

8 Minute EMOM:

Even: 50 Double Unders (practice all you can, they will be in the Open!)

Odd: 30 Second L-sit Hold

 

WOD:

For time:

400m Farmer Carry 45#/25#

30 Box Jumps 24″/20″

20 Hang Cleans 135#/95#

10 Manmakers 45#/25#

5 Rope Climbs

10 Manmakers 45#/25#

20 Hang Cleans 135#/95#

30 Box Jumps 24″/20″

400m Farmer Carry 45#/25#

**Also for MELT class but Sub Sumo Deadlift High Pulls for Hang Cleans**

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Wednesday March 4, 2015

Posted on Mar 3, 2015 | 0 comments

*There will be a lifting class this Sunday after Open Gym with Tim! Sign ups are at the front desk!

*NOTE: If you are unable to make the scheduled times to do the Open WOD, which are Friday nights at 5pm and Sundays at 10am, PLEASE contact a trainer and ask if you can come in at a different time. We are willing to accomodate but we need to make sure there are plenty of people to count reps, etc. We also do not want to disrupt a normal class. Again, more than happy to accomodate we just need to know beforehand to make sure that it works for all parties! Thank you! 

 

Strength:

Hang Power Snatch + 2 Overhead Squats

Every 90 Seconds for 12 Minutes, work up to a heavy complex.

WOD:

Every 2 Minutes for 20 Minutes:

10 Kettlebell Swings 70#/53#

Run 250m

**AT THE 20 MINUTE MARK 3 MINUTES FOR MAX REPS HANDSTAND PUSH-UPS ** 

 

CROSSFIT MELT:

For each round,

In 4 Minutes, 

Run 400m,

In remaining time, Max Reps:

Deadlifts

Row for Calories

Kettlebell Swings

Hang DB Snatch

1 Minute REST after each round.

 

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Tuesday March 3, 2015

Posted on Mar 2, 2015 | 0 comments

Skill EMOM:

8 Minutes EMOM:

Even: 5/3 Muscle Ups (sub muscle up transitions with dip from the floor)

Odd:  5 (each arm) One armed Overhead Squat w/DB or KB

 

WOD:

7 Minute AMRAP:

30 Double Unders

15 Thrusters 95#/65#

3 Minute REST

 

7 Minute AMRAP:

5 Power Cleans 165#/115#

10 Bar Facing Burpees

3 Minute REST

 

7 Minute AMRAP:

5 Pull-ups

7 Push-ups

9 Air Squats

 

(CF MELT sub 15 KB swings for Power Cleans)

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Monday March 2, 2015

Posted on Mar 1, 2015 | 0 comments

GREAT job to everyone on 15.1/15.1a… We saw some awesome scores, some PR’s and everyone killing it!! Time to prepare for 15.2!

The class WOD will be 15.1 today but for those of you who have already done it, we will have a separate WOD! :)

 

WOD:

15.1/15.1a

9 minute AMRAP:

15 Toes to Bar

10 Deadlifts 115/75

5 Snatch 115/75

15.1a

6 minutes to establish a 1RM Clean& Jerk

 

OR:

Strength:

Front Squat

5-5-3-3-1-1-1

In 15 Minutes work up to a heavy Front squat.

WOD:

For Time:

60 Wall Balls 20/14

Run 400m

50 Box Jumps 24″/20″

Run 400m

40 Push Jerk 135/95

Run 400m

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Friday February 27, 2015

Posted on Feb 26, 2015 | 0 comments

15.1 is here! We will be doing the WOD at 5pm tonight as a group. If you cannot make that time, Sunday at Open Gym is also an option. We will also be scheduling the WOD for the class WOD on Mondays. If absolutely none of these times work for you, talk to a trainer!

 

Sign up for the BODYFAT TEST for this Monday if you haven’t already! 

 

Strength:

Clean & Jerk

10 Minute EMOM, 1 rep, adding weight each minute…

Use this to practice your Clean & Jerk under time restraints for 15.1!

 

WOD:

20 Minute AMRAP:

50 Double Unders

20 Kettlebell Swings 53#/35#

20 DB Push Press 45#/25#

20 Burpees

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