Month: June 2014

Good luck to teams “Box Belles” (Evey, Jenna and Jill), “Eat Clean Drink Dirty” (Amber, Brad and Kyle), and “Thrusting Threesome” (Brandon, Chelsie and MacKenzie) competing at The Gump Games this weekend!

9:00 ~ 10:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.

10:00 ~ 11:00 a.m.
Group WOD
Those who want to try out CrossFit for the first time get to WOD for free! Members should bring their friends to try us out. Visiting CrossFitters can pay our $15 ($12 for military) drop-in fee to WOD.

Main – CrossFit Group

Warm-up

Two rounds:
– 10 Situps
– 10 OH Squats (total)
– 5 Inch Worms
– 5 Burpees

Burgener’s Snatch Warmup

Skill

10:00 – Squat Snatch
– Hang squat snatch from the knee. Barbell only.
– Snatch balance. Barbell only.

WOD

Metcon (Time)

Five Rounds w/ 2:00 Rest
– 10 Heavy Push Press
– 250m Row

Main – CrossFit Group

Warm-up

Shoulder and hip mobilty after the warmup. Coach’s choice.

2 x: Warmup #1 (No Measure)

– 5 Pullups
– 10 Pushups
– 15 Air Squats
250m row before each round.

Weightlifting

Front Squat (3 Reps EMOM x 8)

Tempo: 20X0. Use 65% of 1RM front squat.

WOD

Three Rounds w/ 2:00 Rest

A1: Thruster (8)

A2: Pull-ups (AMRAP)

Finisher

B: Metcon (Time)

30-20-10 Reps For Time:
– KB Swings (24kg/16kg)
– 200m Run

Main – CrossFit Group

Warm-up

Coach’s choice.

WOD

Metcon (AMRAP – Reps)

Two Rounds w/ 15 seconds between stations:
– 1:00 GHD Hip Extensions
– 1:00 Squat Thrusts
– 1:00 KB Swings
– 1:00 Slam Ball
– 1:00 Box Jumps
– 1:00 Mountain Climbers
– 1:00 Goblet Squats
– 1:00 Double Unders
– 1:00 HR Pushups
– 1:00 Situps

Main – CrossFit Group

Warm-up

– 50 Single Unders
– 250m Rower

Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind the shoulder
– 10 Pass throughs.

2 x: Warmup #2 (No Measure)

– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings

Weightlifting

Five rounds w/ 2:00 rest between rounds.

A1: Deadlift (5-4-3-2-1)

A2: Weighted Pull-ups (5-4-3-2-1)

WOD

EMOM – 12:00

Odd: Clean and Jerk (3 Power Cleans + 1 Jerk)

Even: Chest-To-Bar Pull-ups (AMRAP)

Main – CrossFit Group

Warm-up

400m Before warmup. 5:00 third world squat test after warmup.

2 x: Warmup #1 (No Measure)

– 5 Pullups
– 10 Pushups
– 15 Air Squats

Weightlifting

A: Back Squat (3-3-2-2-2)

Tempo 40X1 w/ 3:00 rest between sets.

WOD

EMOM – 14:00

Odd: Strict Toes-To-Bar (AMRAP)

Even: Double-Unders (AMRAP)

Main – CrossFit Group

WOD

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

9:00 ~ 10:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.

10:00 ~ 11:00 a.m.
Group WOD
Those who want to try out CrossFit for the first time get to WOD for free! Sign up for our free class now. Members should bring their friends to try us out. Visiting CrossFitters can pay our $15 ($12 for military) drop-in fee to WOD.

Main – CrossFit Group

Warm-up

WOD

A: Metcon (AMRAP – Rounds and Reps)

Work – 15:00
– 3 Power Clean (205#/125#)
– 5 Burpee
– 7 C2B Pullup

Main – CrossFit Group

Warm-up

– 100 Single Unders
– Front Band Pulls x 10
– Top Band Pulls x 10
– Rear Band Pulls x 10
– Band Pass Through x 10
– Band Press x 10
– 50m Bear Crawl

WOD

A: Push Press (1RM – 10:00)

B: Metcon (Time)

Four Rounds w/ Partner
15-12-9 Reps
– KB Swings (24kg/16kg)
– Burpee
Partner 1 does round 1, 3 and 5. Partner 2 does round 2, 4 and 6. A round is 15, 12, 9 of kb swings and burpees.