Friday, Sept. 13 Gym Open @ 6:05am

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Good luck to Evie as she competes in Slovakia on Friday!

PREPARATION:

  • Row/Ski/Bike for 15 Calories
  • 10 Band-resisted Push Ups
  • 10 DB Fyes
  • 10 DB Rows

STRENGTH:

E2MO2M, for 11 sets (22:00), Bench Press, as follows:

  • 1 set of 6 reps @ 55%
  • 1 set of 5 reps @ 65%
  • 1 set of 4 reps @ 70%
  • 1 set of 3 reps @ 75% 
  • 1 set of 2 reps @ 80%
  • 6 sets of 1 rep @ 85% and increase as form allows

REST 2:00 between sets

Met-Con WOD:

We are a team!

In teams of 5 or 6:

  • Row/Ski 7500m (yeah, 7.5km)
  • after each effort, perform 2 heavy D-Ball Over the Shoulder
  • every 5:00, everyone must perform 6 Burpees; Row/Ski can be resumed after first person finishes Burpees

I suggest we have men pull for 20 strokes and women pull for 15 strokes before switching

 

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Thursday, Sept. 12 Gym Open @ 6:05am

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Mikey went after this workout with full force!

PREPARATION:

  • Row/Ski 600m or Bike 1200m
  • Complete the following – it is a total of 5:00

5 Rounds of:
1) Hang Power Clean (3 Reps)
-Recommend Load: 95/65
-Max 8 seconds to complete
-scaling option: load
.
2) Front Rack Hold (8 Seconds)
-after rep 3, before lowering
-keep all fingers under the bar throughout
.
3) Hang Power Clean (3 Reps)
-Max 8 seconds to complete
.
4) Romanian Deadlift w/PVC (Up to the Minute)
-Active Recovery – Slow, Continuous Movement (No Stopping)
.
*No rest between reps or rounds
*Total Time: 5 minutes

STRENGTH:

Deadlift, 11 sets, as follows:

  • 1 set of 6 reps @ 55%
  • 1 set of 5 reps @ 65%
  • 1 set of 4 reps @ 70%
  • 1 set of 3 reps @ 75% 
  • 1 set of 2 reps @ 80%
  • 6 sets of 1 rep @ 85% and increase as form allows)

REST 2:00 between sets

Met-Con WOD:

For time:

3 rounds of the following:

  • 400/320m Row
  • 30 Air Squats
  • 20 Sit Ups
  • 10 Push Ups
  • 5 Pull Ups

REST 1:00 between Rounds 1 and 2 and 2:00 between rounds 2 and 3

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Wednesday, Sept. 11 Gym Open @ 6:05am

rusty

PREPARATION:

  • Row/Ski/Bike 500m/1000m
  • shoulder openers from Kristen Holte – Table Slides; German Hang; Thoracic Mobility with Med-Ball; Deep Ring Support
  • 5 sets of the Bear Complex with the bar

STRENGTH:

E2MO2M, for 20:00 (10 sets) of:

  • Squat Clean 

*Sets 1-3 – 70-75%
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%
*Sets 9-10 – 85-90%

Met-Con WOD:

In honour of those who died in 9/11, a tribute WOD from Ben Bergeron of CrossFit New England. The work is split by you and your partner however you see fit.

“Always Remembered”
In teams of 2:

  • Buy-In: 2001 Meter Row

then:
4 rounds:

  • 9 Rope Climbs (or Chest to Bar Pull Ups or Ring Rows)
  • 11 Bear Complexes @ 105/75

then:

  • Cash-Out: 2977 Meter Row

 

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Tuesday, Sept. 10 Gym Open @ 6:05 am

sprice

PREPARATION:

  • Row/Ski 500m or Bike 1000m
  • 10 reps of Kristen Holte’s rubber band shoulder warm-up

Snatch Technique Warm-Up
Two sets of:

  • 3 reps of Snatch-Grip Romanian Deadlift 
  • 3 reps of Snatch High Pull from Below Knee 
  • 3 reps of Muscle-Snatch 
  • 3 reps of Overhead Squat 
  • 3 reps of Snatch Push Press 
  • 3 reps of Snatch Balance 
  • 3 reps of Hang Power Snatch 
  • 3 reps of Snatch from Below Knee 

*Set 1 – Empty Barbell
*Set 2 – 65/40 
Perform the following for positioning and activation – load is not the priority.

STRENGTH:

It has been a while since we tested our 1 rep Max Snatch…

With 24:00 on the clock, establish a 1 rep Heavy Snatch (ideally a Squat Snatch, but revert to a Power Snatch or Split Snatch if necessary)

  • start with 40% on the bar and build accordingly
  • add roughly 5% each lift (or until you cannot make the lift)

REST 2:00 between efforts

Met-Con WOD:

Complete the following for time:

10-9-8-7-6-5-4-3-2-1 reps of:

  • Calorie Row/Bike/Ski
  • Alternating DB Snatches (or Hang Power Snatches @ 75/55)
  • Wall Ball 
  • One arm KB Turkish Sit-Up 
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Monday, Sept. 9 Gym Open @ 5:00pm

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PREPARATION:

  • Run 2 laps or Row/Ski 500m or Bike 1000m
  • 5 Strict Press + 5 Push Press + 5 Front Squat + 5 Back Squat with bar
  • 10 Thrusters with bar
  • 5 singles of today’s Complex: 1 Power Clean + 1 Jerk (warm up weight)

STRENGTH:

  • 1 Power Clean + 1 Jerk

Build over the course of the 5 sets to today’s heavy complex.

E2MO2M, for 10:00 (5 sets):

Back Squat as follows:
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 75%

REST 3:00

*Set 4 – 2 reps @ 80

*Set 5 – 1+ rep @ 85%

 

Met-Con WOD:

PART A>
8 Rounds of the following: 

  • 10 Thrusters @ 75/55- Partner A  
  • 10 KB Swings @ 53/35 – Partner B  
  • 125m Run/Row/Ski or Bike 250m – Partner A

and then switch

– partners must tag in order to transition 

Straight into…

PART B>
5 Rounds of: 

  • 20 Pull Ups 
  • 20 Goblet Squats @ 53/35  

– split your reps up as needed; tag rule is in effect 
– the score is your total time for both workouts 

PART C> ‘Midline Mania’

  • 20 DB Overhead Walking Lunges
  • 15 GHD Sit Ups
  • D-Ball Across Chest Walk inner loop
  • 10 HSPUs (or version)
  • 10 Bird Dogs on bench 
  • 10 L-sit Toes to Bar (over a box)
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Friday, September 6 Gym Open @ 6:00am

mike

PREPARATION:

  • Row/Run/Ski/Bike for 3:00
  • 10 DB Push Ups
  • 10 Seated-on-floor Single Arm DB Press
  • 10 Single Arm DB Rows

STRENGTH:

Warm-up sets:

  • 10 reps @ 40%
  • 8 reps @ 50%
  • 7 reps @ 60%

*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 90%
*Set 4 – 8 reps @ 75 %
REST 2:00 between sets

Met-Con WOD:

EMOM, for 16:00:

Minute 1 – 8/5 Strict-ish Pull Ups

Minute 2 – 10 reps of DB Bench Press

Minute 3 – 40 Double Unders or 40 Singles

Minute 4 – 10 reps of DB Thrusters (use one DB)

On the last Round (that is, Minutes 13-16, go for Max reps; Minute 15 is Skips + Max number of Burpees)

Then:

  • Famer’s Carry (heavy) around perimeter of school building

 

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Thursday, September 5 Gym Open @ 6:00am

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Cassidy and Kayley Banks trying to catch up to their Momma’s progress this summer:)

PREPARATION:

  • Row 21 calories
  • 10 Landmine Squats to fire hips
  • 10 KB RDL
  • 10 1-Arm KB Thrusters (10L/10R)

STRENGTH:

Deadlift, 9 sets, as follows:

  • 1 set of 6 reps @ 50%
  • 1 set of 5 reps @ 60%
  • 1 set of 4 reps @ 70%
  • 1 set of 3 reps @ 75% 
  • 5 sets of 2 reps @ 80% and increase as form allows)

REST 2:00 between sets

Met-Con WOD:

Complete the following for time:

  • 21 Deadlifts @ 135/95
  • 21 DB Push Press
  • 21 KB Swings
  • 21 Calorie Row/Ski/Bike

REST 2:00 and add weight to the barbell

  • 15 Deadlifts @ 155/105
  • 15 DB Push Press
  • 15 KB Swings
  • 15 Calorie Row/Ski/Bike

REST 2:00 and add weight to the barbell

  • 9 Deadlifts @ 185/115
  • 9 DB Push press
  • 9 KB Swings
  • 9 Calorie Row
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