Saturday 2017.08.12

0830 Open Gym

1000 CrossFit

In teams of 4, conga line style, complete 3 rounds each:

  • 20 Double Kettlebell Deadlifts (70/53)
  • 20 Shoulder to Overhead (115/75)
  • 20 Wall Balls (20/14)
  • 20 Burpees

Each athlete occupies a station. Athletes must rotate through each station 3 times for a total of 3 rounds completed as a team. You may only rotate once every athlete on your team has completed their prescribed work.

Friday 2017.08.11

Strength

Front Squat

Performance:

  • Establish a 2 rep max

First rep has a 5 second descent and a 5 second pause in the bottom. The second rep has no tempo restriction.

Fitness:

  • 4 x 2-3 @ 55X1

Conditioning

Complete as many rounds as possible in 14:00:

  • 60 Double Unders
  • 12 Double Kettlebell Front Rack Reverse Lunges (53/35)
  • 20/15 Calorie Bike or Row

Thursday 2017.08.10

Strength

1A) Push Press

  • 4 x 3, Building

1B) Horizontal Ring Row

  • 4 x 12-15

Conditioning

With a partner, complete for time:

  • 20 Wall Walks (opwaat)
  • 60 Burpee Box Jump Over (opwaat)
  • 400m Run together
  • 10 Wall Walks (opwaat)
  • 30 Burpee Box Jump Over (opwaat)

Wednesday 2017.08.09

Strength

1A) Deadlift

  • 4 x 2-4 @ 21X1

1B) Push Ups

  • 4 x 7-9 @ 21X2

Performance:  Wall Facing Handstand Push Ups

  • 4 x 5-7 @ 20X1

Conditioning

For time:

  • 600m Run
  • 21 Alternating Dumbbell Snatches (70/45)
  • 4 Bar Muscle Ups
  • 400m Run
  • 15 Alternating Dumbbell Snatches
  • 3 Bar Muscle Ups
  • 200m Run
  • 9 Alternating Dumbbell Snatches
  • 2 Bar Muscle Ups

*Substitute 12, 10, 8 Chest to Bar Pull Ups for Bar Muscle Ups.*

 

Tuesday 2017.08.08

Strength

Back Squat

Performance:

  • 4 x 5 @ 85% of 5 rep max

Fitness:

  • 4 x 2-4 @ 20X1

Conditioning

3 Rounds

In a 3:00 window:

  • 60m Sled Drag
  • Run around to the front door
  • Complete as many wall balls as possible in remaining time

Rest 3:00

Monday 2017.08.07

Strength

Take 15:00 to work on the following complex:

  • Clean Pull + High Hang Clean + Hang Clean Pull + Hang Clean

Conditioning

For time:

  • 100m Farmer’s Carry (70/53)

Then complete 5 rounds of:

  • 10 Toes to Bar
  • 10 Burpees

Then

  • 100m Farmer’s Carry (70/53)

15:00 Time cap.

Friday 2017.08.04

The CrossFit Games have begun!

Come watch the individuals take on the Triple G Chipper! We are going to project the event on the big screen here at the gym. We will have the grill here. Bring your own food, bring your own drinks.

Date: Friday, August 4th

Time: 1830 (Event starts at 1930)


Schedule changes effective Monday, July 31st

Remember, we have made some adjustments to our early morning (0900 and 1130 remain unchanged) and weekend schedule. The changes are as follows:

Monday, Wednesday, and Friday

  • CrossFit Class: 0545
  • CrossFit Class: 0645

Tuesday and Thursday

  • CrossFit Class: 0600

Saturday

  • Open Gym: 0830-1000
  • CrossFit Class: 1000-1100
  • Open Gym + Barbell Club: 1100-until

Sunday

  • Open Gym: 1030-1200

Strength

Back Squat

Performance:

  • Establish a 5 rep max

Fitness:

  • 3 x 1-3 @ 30X1

Conditioning

With a partner, alternating full rounds, complete as many rounds as possible in 15:00:

  • 250/200m Row
  • 10 Burpees over the Erg

Thursday 2017.08.03

The CrossFit Games have begun!

Come watch the individuals take on the Triple G Chipper! We are going to project the event on the big screen here at the gym. We will have the grill here. Bring your own food, bring your own drinks.

Date: Friday, August 4th

Time: 1830 (Event starts at 1930)


Schedule changes effective Monday, July 31st

Remember, we have made some adjustments to our early morning (0900 and 1130 remain unchanged) and weekend schedule. The changes are as follows:

Monday, Wednesday, and Friday

  • CrossFit Class: 0545
  • CrossFit Class: 0645

Tuesday and Thursday

  • CrossFit Class: 0600

Saturday

  • Open Gym: 0830-1000
  • CrossFit Class: 1000-1100
  • Open Gym + Barbell Club: 1100-until

Sunday

  • Open Gym: 1030-1200

Strength

1A) Push Press

  • 4 x 5, building

1B) Ring Pull Up

  • 4 x 3-5 @ 31X1

Performance: Strict Muscle Up

  • 4 x 1-2

Conditioning

Complete as many rounds as possible in 4:00 of:

  • 60m Sled Drag
  • 60m Farmer’s Carry

Rest 2:00

Complete as many rounds as possible in 4:00 of:

  • 200m Run
  • 30 Double Unders

Rest 2:00

Complete as many reps as possible in 4:00 of:

  • Calorie Bike

Rest 2:00

Complete as many rounds as possible in 4:00 of:

  • 200m Run
  • 8 Box Jumps (30/24)

Wednesday 2017.08.02

Schedule changes effective Monday, July 31st

Remember, we have made some adjustments to our early morning (0900 and 1130 remain unchanged) and weekend schedule. The changes are as follows:

Monday, Wednesday, and Friday

  • CrossFit Class: 0545
  • CrossFit Class: 0645

Tuesday and Thursday

  • CrossFit Class: 0600

Saturday

  • Open Gym: 0830-1000
  • CrossFit Class: 1000-1100
  • Open Gym + Barbell Club: 1100-until

Sunday

  • Open Gym: 1030-1200

Strength

1A) Deadlift

  • 4 x 3-5 @ 21X1

1B) Push Ups

  • 4 x 3-5 @ 31X2

Performance: Ring Push Up with 2 circles each direction

  • 4 x 4

Conditioning

For time:

  • 50/35 Calorie Bike or Row

Then complete 3 rounds of:

  • 12 Dumbbell Deadlifts (50/35)
  • 9 Dumbbell Hang Power Cleans (50/35)
  • 6 Dumbbell Shoulder to Overhead (50/35)

Then complete:

  • 50/35 Calorie Bike or Row