Saturday 07-01-17

Saturday, July 1, 2017

Happy Canada Day!

Partner WOD

5 rounds for time...

50m farmer carry
20 air squats
20 pushups
20 alt lunges
20 sit ups
20 burpees

(it totals 150...for Canada's 150th birthday!)

Friday 6-30-17 WOD

Friday 6-30-17 WOD

CrossFit:
5 RFT
3 Muscle Ups (ring)
6 Power Snatches @ 85/115#
9 C2B
12 Hang Power Cleans 85/115#

Fitness:
3 Ring Dips
3 KB Snatches / Arm 30/50#
9 Pull Ups
6 KB Cleans / Arm 30/50 +/-

For this workout rounds should take no longer than 3-4 min. During warm up and movement prep make sure to choose weights and methods that will allow you to maintain 3-4 min per round. As always coaches will assist with loading and modifications as needed.

Thursday 6-29-17 WOD

Thursday 6-29-17 WOD

CrossFit:

EMOM 20
12 OHS 65/95#
12 C2B Pull Ups
12 F.S. 65/95#
12 T2B
12 B.S. 65/95#

Fitness:
EMOM 20
12 KB Front Rack Squats 40/60#
12 Pull Ups / Ring Rows
12 Goblet Squats (Held by the horns) 40/60#
12 T2B / Variation
12 Goblet squat Jumps (bottoms up) 40/60#

Wednesday 6-28-17 WOD

Wednesday 6-28-17 WOD

In Teams Of Two...

30 Min AMRAP
Run 800m
100 Wall Balls 14/20#
75 KBS 60/80#
50 BB Thrusters 35/45#
25 Burpee Box Jump Overs 16/20"

Tuesday 6-27-17 WOD

Tuesday 6-27-17 WOD

CrossFit:
5 Rounds NFT

5 Strict HSPU (add deficit as needed)
5 Strict C2B Chin Ups (add weight as needed or a tempo of 31x1)
5 Weighted Pistols/leg
5 Ring Dips (add weight as needed)
5 BB Supine Grip Rows

Fitness:
5 Rounds NFT

5 Strict HSPU (use pike version if you do not have HSPU)
5 Strict Chin Ups (add weight as needed or a tempo of 31x1)
5 Weighted Pistols/leg (use box as a target if needed)
5 Ring/Box/Bench Dips
5 BB Supine Grip Rows

Monday 6-27-17 WOD

Monday 6-27-17 WOD

For Time:

21-15-9
Power Cleans 95/135#
C2B / Pull Ups
400m Run

Fitness Option Kettlebell Cleans @ 40/60#

A 400m run must be completed after your round of 21, 15, & 9.

Saturday 6-24-17

I call this one "Karma for Sean" (refer to Starke podcast)

With a partner, for time...

100 ring rows
100 wall balls 14/20
100 KBS 60/80
100 box jumps 20/24
100 burpees

Friday 6-23-17 WOD

Friday 6-23-17 WOD

25 Min 3 Way AMRAP...

In teams of three with only one person working at a time...

40 Pull Ups
40 Push Ups
40 Hang Pwr. Cleans 85/115#
40 T2B
400m Run (as a team)

*Fitness option kettlebell cleans @ 25/40 +/-

Thursday 6-22-17 WOD

Thursday 6-22-17 WOD

CrossFit & Fitness

Back Squat 3-3-3-3-3-3-3

Notes:

• Once you hit 80% during your build consider that your first set of three out of your seven sets. 
• Your weight should be heavy enough that you're not excited to go back to the bar. 
• Athletes may increase weight during all sets but the goal should be to finish with your heaviest weight in your last couple sets NOT start off too heavy and have to take weight off the bar. 
• If an athlete fails on their second or third rep that "set" still counts, sort off... 
• If you fail on your last set you do it over again ;-) 

Wednesday 6-21-17 WOD

Wednesday 6-21-17 WOD

CrossFit:

20 Min Partner AMRAP

20 HSPU
20 Squat Cleans @ 95/135#
20 T2B
20 DB Snatches 50/70 +/-
200m Run (both partners)


Fitness:
20 Min Partner AMRAP

20 Kettlebell Push Press 25/40 +/-
20 KB Squat Jumps @ 50/70#
20 HLR
20 DB Snatches 30/50 +/-
200m Run (both partners)

Tuesday 6-20-17 WOD

Tuesday 6-20-17 WOD

"Which Way To the Beach?"
5 Rounds of...

5 DB Floor / Bench Press
5 Weighted Pull Ups
5 Goblet Squats @ 53X1 80/100# +/-
5 Hammer Curls / Arm
5 DB Rows / Arm (not alternating)

Notes:

• This workout is not for time and can start when you've found your working weight for all exercises. 

• Directions to the beach will be given out after the workout. 

• Tanning oil will be applied to every athlete before, during, and after the workout.  

Monday 6-19-17 WOD

Monday 6-19-17 WOD

I hope everyone had an awesome weekend and is ready to take on the week!

Check out our fifth podcast in the iTunes store "Intro CrossFit" with Starke Member Sean Livingstone. What happens when you go from armchair athlete to animal? Listen to what Sean has to say about Base Camp and jumping into regular classes with the rest of the beasts. It's a gooder...

We're starting this week off with something hot and sweaty. Enjoy!

CrossFit:

For Time...
10 Muscle Ups
20 C2B Pull Ups
30 Hang Power Cleans 65/95#
40 Wall Balls 20/30#
50 T2B
40 Wall Balls
30 Hang Power Cleans
20 C2B Pull Ups
10 Muscle Ups

Fitness:

For Time...
10 Ring Dips / Dips
20 Pull Ups / Ring Rows
30 Double Bell Cleans 30/50# +/-
40 Wall Balls 14/20#
50 HLR (Hanging Leg Raise)
40 Wall Balls
30 Double Bell Cleans
20 Pull Ups / Ring Rows
10 Ring Dips / Dips

Saturday 6-17-19 WOD

Saturday 6-17-19 WOD

Double 300 partner WOD

50 pull-ups
100 DL
100 push ups
100 box jumps
100 floor wipers
100 c&p (single arm)
50 pull-ups

Friday 6-16-17 WOD

Friday 6-16-17 WOD

Skill Work:
Muscle up transitions

CrossFit:
8 Min AMRAP
15 Power Snatches 65/95#
15 Ring Dips
50 Double Unders

Fitness:
8 Min AMRAP
16 Kettlebell Snatches 30/50# (8 per arm)
15 HRPU
50 Double Unders or 100 single skips

Thursday 6-15-17 WOD

Thursday 6-15-17 WOD

20 Min Partner AMRAP
20 S2OH 85/115#
20 T2B
20 Squat Jumps 85/115#
20 Double Bell Swings 30/50#
400m Supine Grip Rowing

*Fitness Option use kettlebells @ 25/40+ for S2OH and a single kettle bell @ 40/60# for the squat jumps.

Wednesday 6-14-17 WOD

Wednesday 6-14-17 WOD

CrossFit:
Hang Squat Clean 3-3-3-3-3-3-3

Once you get to approximately 75-80% of your 1RM hang squat clean consider that your first set of three.

Maintain a hook grip for all three reps if possible.

Rest 3 Minutes between sets.

Fitness:
Double Bell Clean + Front Squat 3-3-3-3-3-3-3

Athletes will pull bells from the ground and receive the bells in the rack position for the first rep. Once the bells are in the rack position perform a front squat. Your second and third clean will not be from the ground but from the back swing.

Build to a heavy weight and rest 2-3 min between sets.

Tuesday 6-13-17 WOD

Tuesday 6-13-17 WOD

CrossFit:

3RFT
10 Front Squats 95/135#
10 C2B Pull Ups

Rest 5 Min

3RFT
10 Front Squats 95/135#
10 C2B Pull Ups

Fitness:

3RFT
10 Double Bell Front Squats 25/40#
10 Banded / Jumping Pull Ups

Rest 5 Min

3RFT
10 Front Squats 25/40#
10 Banded / Jumping Pull Ups

For both CrossFit & Fitness post times for both sets of three rounds.

Monday 6-12-17 WOD

Monday 6-12-17 WOD

5 RFT
8 Walking DB Lunges 30/50#
10 DB Cleans 30/50#
12 DB Snatches 30/50#
14 Horizontal Ring Rows*

*Use heels up on box if possible.

Saturday 6-10-17 WOD

Saturday 6-10-17 WOD

25 Min Partner AMRAP

You go, I go style...

15 T2B
15 Front Squats 65/95#
15 Thrusters 65/95#
15 KBS 80/100#
200m Run

-Only one person working at a time performing all 15 reps before the next person can start on the next exercise.
-Only one person runs the 200m each round.

Friday 6-09-17 WOD

Friday 6-09-17 WOD

5 Rounds NFT
Run 200m
8 Strict C2B Pull Ups
8 Double Bell C&J*
8 Ring Dips
8 Alternating DB Renegade Rows (no push up)*

*Weight is athletes choice but must be unbroken for 8 reps.

Thursday 6-08-17 WOD

Thursday 6-08-17 WOD

CrossFit & Fitness

"BECKY"
31 Min AMRAP

31 Body Weight Back Squats
31 HSPU
31 Wall Balls
31 T2B
31 DU's

Wednesday 6-07-17 WOD

Wednesday 6-07-17 WOD

"Fran"
Thrusters 65/95#
Pull Ups

*Fitness option use kettlebells @ 25/40#

Tuesday 6-06-17

Tuesday 6-06-17

CrossFit & Fitness
Front Squat 3-3-3-3-3-3-3

Monday 6-05-17 WOD

Monday 6-05-17 WOD

"EMOM MONDAY"

CrossFit:

20 Min EMOM
Min 1. 5 HSPU & 5 Front Squats 85/115#
Min 2 5 Burpee Pull Ups & 5 T2B
Min 3 5 Hang Squat Cleans & 10 Push Ups
Min 4 Sprint 80m (2nd speed bump and back)

Fitness:

20 Min EMOM
Min 1. 5 HSPU (pike or box variation) & 5 Goblet Squats 60/80#
Min 2 5 Burpee Pull Ups & 5 HLR
Min 3 5 Single bell clean & press/arm 30/50 +/-
Min 4 Run 100m

06-03-17

Saturday, June 3, 2017

400m run

4 rounds...
10 lunges
10 HSPU/push-ups
10 front squat
10 C2B/pull ups

400m run

Weights 65/95#

Friday 6-02-17 WOD

Friday 6-02-17 WOD


For time:

"Filthy Fifty"
50 Box jumps 20/24"
50 Jumping pull-ups
50 Kettlebell swings 30/50#
50 Walking Lunge Steps 
50 Knees to elbows
50 Push press BB @ 35/45# 
50 Back extensions / Good mornings BB @ 35/45#
50 Wall balls 14/20#
50 Burpees
50 Double unders