Month: July 2014

Main – CrossFit Group

Warm-up

– 500m Row

Burgener Warm-up (No Measure)

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Do Burgener warm-up steps 1 through 5 with PVC pipe, then again with a barbell.

Weightlifting

A: Metcon (7 Rounds for weight)

EMOM – 7:00
– 1 Snatch Balance
Add no more than 5lbs each round.

B: Metcon (7 Rounds for weight)

EMOM – 7:00
– 1 Hang Snatch

Finisher

Metcon (Time)

12-9-6 Reps For Time:
– Squat Clean (165#/105#)
– Ring Dips

Main – CrossFit Group

Warm-up

– 200m Run
– 10 Inch Worms
– 10 Plank Samsons (total)

2x: Warmup #2 (No Measure)

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

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP: 10:00 @ 80%
– 8 Burpees
– 8 Box Jumps (24″/20″) w/ Step Down
– 8 Slam Balls

Metcon

B: Metcon (Time)

Five Rounds for Time:
– 100m Sprint
– 100m Walk

Main – CrossFit Group

Warm-up

– 250m Row
– 25m Lunge
– 25m Duck Walk

Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind the Shoulder
– 10 Pass Through
– 10 Press (each)

1 to 5:
– Wall Ball
– Pullup

Weightlifting

Four Rounds w/ 2:00 Rest

A1: Back Squat (4 Back Squat @ 30X1)

A2: Chest-To-Bar Pull-ups (AMRAP Strict C2B Pullups)

Weightlifting

Four Rounds w/ 2:00 Rest

B1: Double KB Row (5 to 8 Reps)

Bent over row with two kettlebells.
Use the same weight all four rounds.

B2: Double KB Press (5 to 8 Reps)

Use the same weight all four rounds.

Finisher

C: Metcon (Time)

For Time:
– 1:30 Front Plank on Rings
– 500m Row

Main – CrossFit Group

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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/LEO) drop-in fee to WOD.

37 East Railroad, Main – CrossFit Group

Warm-up

– 500m Row

1 to 5 to 1 Pyramid:
– KB Swings
– Lunge
– Situp

Weightlifting

A: Overhead Squat (2-2-2-2)

Tempo: 31X1
Rest: 3:00

WOD

B: Metcon (Time)

10-8-6-4-2:
– Power Clean (135#/95#)
– Front Squat (135#/95#)
– Alternating Burpee

Main – CrossFit Group

Warm-up

– 250m Row

Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind Shoulder
– 10 Pass Through
– 10 Presses (each)

1 to 5 to 1 Partner Pyramid
– Burpees
Note: Partner A does 1 burpee. Partner B does 1 burpee. Each partner does 2. Up to 5 and back to 1.

Weightlifting

A: Shoulder Press (2-2-2-2)

Tempo: 12X1
Rest: 3:00

WOD

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 12:00
– 21 Double unders
– 15 Russian KB Swings (24kg/16kg)
– 9 Knees to Elbows

Main – CrossFit Group

Warm-up

– 200m Run
– 250m Row

PVC Pipe Mobility
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats

Burgener Warm-up (No Measure)

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Weightlifting

A: Metcon (12 Rounds for weight)

EMOM – 12:00
– 1 Snatch
Any type of snatch is acceptable.

WOD

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 10:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats

Main – CrossFit Group

Warm-up

– 200m Row
– 5 Pullups
– 10 KB Swings
– 10 Walking Inch Worms
– 10 KB Swings
– 5 Pullups
– 200m Row

Shoulder Mobility: Coach’s choice.

Weightlifting

Five rounds with 2:00 Rest

A1: Weighted Pull-ups (AMRAP x 5)

A2: Shoulder Press (AMRAP x 5 w/ 75% 1RM)

WOD

Metcon (AMRAP – Reps)

EMOM – 12:00
– Odd: Max Unbroken Ring Dips
– Even: Max Unbroken KB Swings (32kg/20kg)
Score: Total reps. When you rest you are done for that minute.

Main – CrossFit Group

Warm-up

– 10 Plank Lunges (each)
– 5 Plank Samsons (each)
– 3 Plank Squats (each)

Two Rounds
– 200m Run
– 10 Slam Ball Squat Clean Slams
– 5 Burpee Broad Jumps

WOD

A: Back Squat (1.1.1 x Five Rounds)

Load: 80 to 85% 1RM
Rest: 20 Seconds between reps. 3:00 between rounds.
Note: Place barbell in rack during rest.

B: Metcon (Time)

For Time:
– 30 Clean Catch Squats
– 20 Burpee Box Jumps
– 10 Wall Walks