Friday, F(ab)ruary 16 Gym Open @ 6:15am

anthony

PREPARATION:

  • Row 18 Calories
  • 20 reps of Bench with bar
  • 20 reps of Rubber Band Pull-aparts
  • 20 Push Ups

STRENGTH:

bench 2-4

 

Met-Con WOD:

AMRAP in 5:00 of:

  • Wall Balls
  • EMOM perform 5 Deadlifts @ 185/135

REST 2:00

Complete the following for time:

  • 18/14 Calorie Row
  • 12 Hang Power Cleans @ 95/65
  • 15 Box Jumps
  • 9 Pull Ups
  • 18/14 Calorie Row
  • 12 Push Press @ 95/65
  • 15 Box Jumps
  • 9 Pull Ups
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Thursday, F(ab)ruary 15 Gym Open @ 6:15am

 

PREPARATION:

  • Row 500m/400m
  • 10 Top-down RDL with light weight
  • 8 High Pulls with weight ^
  • 6 Rope Pully Pulls

STRENGTH:

Using 100% of your recent Deadlift Max, complete the following: 

  • 1 set of 5 reps @ 50%
  • 1 set of 5 reps @ 60%

then, 6 sets of the following:

  • 3 reps @ 75% of your Real Max

REST 2:00 between sets

Met-Con WOD:

E2MO2M, for 12:00, complete the following:

  • 2 DB Strict Press
  • 4 DB Push Press
  • 6 DB Push Jerks
  • 12 Barbell Inverted Row

REST 3:00

18-12-6 reps of:

  • Calorie Row
  • 1 Arm DB Thrusters
  • D-Ball Over the Shoulders

 

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Wednesday, F(ab)ruary 14 Gym Open @ 6:15am

calves

Coach Strachan and his monster calves crush a Biathlon on the Ski Erg after school

PREPARATION:

  • Row 24 calories
  • 40 Double Unders or 80 Single Unders (after 5 legit DU attempts)
  • 10 Hollow Rocks
  • 6 Hang Power Cleans
  • 5 Hang Squat Cleans
  • 4 Power Cleans
  • 3 Squat Cleans

STRENGTH:

Every 2 minutes, for 20:00 (10 sets):

  • 2 Clean Lift-Offs + Power Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

Met-Con WOD:

AMRAP for 15:00 of:

  • 12 Hang Power Cleans @ 115/75
  • 24/20 Calorie Row/Ski/Air Assault
  • 10 Chest to Bar Pull Ups (or Pull Ups)
  • 40 Double Unders (or 80 Single Unders)
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Tuesday, F(ab)ruary 13 Gym Open @ 6:15am

rower

PREPARATION:

  • Row 500m
  • 15 reps of Seated Shoulder Press
  • 15 reps of Bent-over Row

STRENGTH:

bench 2-2

 

Met-Con WOD:

WE will give 9 holes a try:

rowing wod

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Monday, F(ab)ruary 12 Gym Open @ 5:15pm

doc

Doc Blaine “down undah”

PREPARATION:

  • Run 2 laps or Row 400m
  • 15 OHS with PVC or light bar
  • 10 Drop Snatch with PVC or light bar
  • 10 Goblet Squats with a 2 second pause in bottom

STRENGTH:

Tonight we are going to add to our STRENGTH component with some SNATCH work and some “barbell cycling” in advance of the OPEN

PART A> Take 15:00 to build to 90-95% of your 1-RM Back Squat

Followed by…

Every minute, on the minute, for 6 minutes:

  • 2 reps of  Back Squat @ 90% of weight achieved above^

PART B> EMOM, for 8 rounds (8:00) of:

  • Hang Snatch + Snatch @ 75-80% of 1-RM

PART C> For time:

  • 9 Power Snatch @ 105/65
  • 12 Power Snatch @ 95/55
  • 15 Power Snatch @ 85/45
  • 21 Power Snatch @ 65/35

Use one barbell and work on quickly changing out the plates to get the right weight combinations…this has become a tested skill in both the Open and Regionals in the past few years.

Met-Con WOD:

Three rounds of the following (coordinate with a crew to sort out rowers):

  • 300m/250m Row/Ski/Air Assault
  • 20 KB Swings
  • 10 KB Squat Cleans
  • 5 KB Push Press

 

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Sunday, F(ab)ruary 11 Gym Open @ 9:30am

karst

So proud of Karsten that he is working at RedLeaf Fitness (CrossFit gym)

PREPARATION:

  • Row 500m
  • 20 reps of Bench Press with bar
  • 20 reps of Band Pull-aparts
  • 15 Wall Ball
  • 10 Jumping Squats with bar

STRENGTH:

bench 2-1

Met-Con WOD:

7 rounds for time:

  • 6 Hang Power Cleans @ 115/75
  • 7 Wall Balls
  • 8 Push Ups
  • 9 Calorie Row

REST 1:00 between rounds

 

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Friday, F(ab)ruary 9 Gym Open @ 6:15am

 

nate

PREPARATION:

  • Row 500m
  • 20 reps of Bench bar
  • 20 reps of Rubber Band Pull-aparts
  • 20 Push Ups

STRENGTH:

bench 1-4

Met-Con WOD:

AMRAP in 16:00 of:

  • 16/12 Calorie Row/Ski/Airdyne
  • 14 Goblet Squats (or Wall Balls)
  • 12 DB Snatches
  • 8 Toes to Bar (or 12 Hollow Rocks)

 

 

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