Monday, Jack’duary 15 Gym Open @ 5:15pm

bar fight

Brendan and Diana had a tough time wrestling the new bars out of the shipping tubes…

and now on to the next Big Deal on the horizon…

open

  • please consider spending the $20 (US) and play along with us for the 5 week Online Qualifier
  • there are scaled divisions for all age groups
  • we will be be performing the Workouts in class anyway, so why not see how you rank compared to your peers in a fun-filled and low stress environment

PREPARATION:

  • Run 2 laps or Row 500m
  • 20 Perfect Air Squats
  • 15 Goblet Squats
  • 10 Pistols (5 each side)
  • 5 Overhead Squats with bar with 2 second pause in bottom

STRENGTH:

E2MO2M, for 10 minutes (5 sets):
Back Squat as follows:
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:

  • Back Squat for Max Unbroken Reps @ 80%
    (athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:

  • Back Squat for the same number as above @ 70% 

Met-Con WOD:

Part A>

AMRAP in 12:00 of:

  • 10 Hollow Rocks
  • 10 Deadlifts @ 135/95
  • 10 Box Jumps
  • 1 + 1 “Bear Complex” @ 95/55 (Power Clean + Push Press + Back Squat + Back Rack Press) 

REST 5:00

PART B> “Midline Mania”

In no specific order:

  • 10 Handstand Push Ups (or 5 Wall Walks)
  • 10 Reverse Hypers (can also be done on GHD Machine)
  • 3 TGU’s with a barbell (move to hallway if you need more space)
  • 1:00 Hard on Ski Erg or Air Assault Bike
  • 10 Muscle Up Transitions on Rings (feet will be on the floor for this) – or 4 Muscle Ups if you have them
  • 1 Inner Loop walk with D-Ball hugged to chest
  • 20 Deadbugs with KB

 

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Saturday, Jack’duary 13 Gym Open @ 8:30am

https://journal.crossfit.com/article/raine-schrock-2

PREPARATION:

Pick 2 of 3:

  • Airdyne for 2:00
  • Ski Erg for 2:00
  • Row for 2:00

then: 

  • 10 Hang Power Clean + 8 Power Clean + 6 Thrusters with bar

STRENGTH:

Establish in 20:00 a heavy Complex of:

  • 1 Power Clean + 1 Thruster

Met-Con WOD:

EMOM, for 24:00, complete as a team (one person working at a time)

  • Min 1: DB Thrusters 
  • Min 2: DB Power Clean 
  • Min 3: Double Unders or Single Unders
  • Min 4: D-Ball Over the Shoulder
  • Min 5: Calorie Row
  • Min 6: REST

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Friday, Jack’duary 12, 2018 Gym Open @ 6:15am

chains

PREPARATION:

  • Row 500m
  • 10 DB Bench Press
  • 10 DB Incline Press
  • 10 One Arm DB Rows (each side)

STRENGTH:

arm farm 2

 

Met-Con WOD:

15 Min AMRAP of:

  • 1 Squat Snatch @ build as you go
  • 2 Squat Clean & Jerks @ same weight as Snatch
  • 6 Pull Ups 
  • 9 Push Ups
  • 12 Air Squats

REST 2:00

  • Row 500m hard
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Thursday, Jack’duary 11 Gym Open @ 6:15am

adam

PREPARATION:

  • Row 45/36 Calories
  • 10 KB Swings with emphasis on hip hinge and snap
  • 10 Good Mornings with light weight
  • 10 Pull-Throughs

STRENGTH:

Using 90% of your recent Deadlift Max, complete the following: 

  • 1 set of 8 reps @ 50%
  • 1 set of 6 reps @ 60%
  • 1 set of 5 reps @ 75%
  • 1 set of 5 reps @ 80%
  • 1 set of 5+ reps @ 85%

REST 2:00 between sets

Met-Con WOD:

Complete the following for time:

  • 50 DB Snatches*
  • 45/36 Cal Row
  • 40 DB Walking Lunges
  • 35 Double Unders (or 70 Single Unders)
  • 30 DB Front Squats
  • 25 V-Ups
  • 20 DB Push Press
  • 15 Strict (ish) Pull Ups
  • 10 DB Push Ups
  • 5 Handstand Push Ups (or Wall Walks)

*use the same weight for all DB movements

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Wednesday, Jack’duary 10 Gym Open @ 6:15am

growth

PREPARATION:

  • Row 27 Calories
  • 10 Seated Box Jumps
  • 10 Kneeling Med Ball Toss
  • 10 Half-kneeling Med Ball Toss
  • 10 Split Stance Med Ball Toss
  • 10 Neutral Stance Med Ball Toss

STRENGTH:

E2MO2M, for 16:00 (8 rounds), complete the following Clean Complex as follows:

  • 1 Power Clean + 1 Push Press
  • start @ 60% and build accordingly

Met-Con WOD:

27-21-15-12-9 reps of:

  • Wall Ball
  • Sumo Deadlift High Pull @ 65/45 
  • Box Jump
  • Calorie Row

 

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Tuesday, Jack’uary 9, 2018

 

western front

PREPARATION:

  • Row for 3:00
  • 10 Snatch High Pulls with bar
  • 10 Muscle Snatch with bar
  • 8 Snatch Balance with bar
  • 6 Hang Power Snatch

STRENGTH:

Every 90 seconds, for 6 minutes (4 sets):

  • 2 reps of High Hang Snatch @ 50-65%

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):

  • 1 rep of Hang Snatch @ 65-80%

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):

  • 1 Snatch Lift-Off +1 Snatch from 2″ Below the Knee
    (pause for 2 seconds at 2″ below the knee on BOTH the snatch lift-off, and the snatch from below the knee)

Build to today’s heavy single.

Met-Con WOD:

On a 25-minute clock, 5 rounds of:

  • Row for 50 seconds, rest 10 seconds
  • Row for 40 seconds, rest 20 seconds
  • Row for 30 seconds, rest 30 seconds
  • Row for 20 seconds, rest 40 seconds
  • Row for 10 seconds, rest 50 seconds
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Monday, Jack’duary 8 Gym Open @ 5:15pm

the dream is free

PREPARATION:

  • Run 2 laps
  • 10 Alternating KB Push Press
  • 8 Seated KB  Z-Press
  • 6 Pike Push Ups on KBs

STRENGTH:

E2MO2M, for 12:00 (6 sets):

  • 2 Front Squats + 1 Jerk @ 65-85% of 1-RM C&J

E2MO2M, for 14:00
Strict Overhead Press as follows:

  • Set 1: 5 reps @ 60% of 1-RM
  • Set 2: 3 reps @ 75%
  • Set 3: 1 rep @ 80-85%
  • Set 4: 7 reps @ 65-70%
  • Set 5: 7 reps @ 65-70%
  • Set 6: 7 reps @ 65-70%
  • Set 7: 7 reps @ 65-70%
    REST 2:00 between sets

Met-Con WOD: 

2 rounds of “Twenty is Plenty – NOT” for time:

  • 20 Wall Balls 
  • 20 Hang Power Cleans @ 95/65 
  • 20 Pull Ups
  • 20 Deadlifts @ 95/65 
  • 20 Push Ups
  • 20 Box Jumps 
  • 20 KB Swings 
  • 20 Toes to Bar
  • 20 Air Squats
  • 20 Calories on Rower/Ski Erg or Airdyne
  • 20 Double Unders (pr 60 Singles)
  • 20 Sit Ups
  • 20 Burpees
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