Saturday 7-30-16 WOD

"Mr. Jon are those muscles real?"

"Yes Lexa they're real, all of them..."

Saturday 7-30-16 WOD

Partner WOD

A. With both partners working at the same time and performing the movements in synchronism

3 Rounds for time
10 Kettle Bell Swings 50/70#
10 Pull Ups
10 Burpees
10 T2B


B.  Share the load with only one person working at a time.

1 RFT
100 KB Snatches 30/50#
100 Alternating DB or KB Lunges 30/50#
50 Ring Dips
50 DB Burpee Box Overs 30/50#

C.
10x200m Sprints (5x200m each)

While partner 1 is running partner 2 is resting. Alternate for a total of 10 rounds.

Friday 7-29-16 WOD

What a drag. Tina and Cathy show up to boxing and the rest between rounds on pads is running with a tire strapped to them. What doesn't kill you only makes you stronger. 

#italmostkilledthem

Friday 7-29-16 WOD

CrossFit & Fitness

A.
10 Rounds of...
10 Body Weight Back Squats
200m Run

B.
15 min ice bath...

C.
2 Hour nap...

It's been a while since we've hit this one. Use the 200m run as a recovery run so that when you get back in you should be under your bar within 30 seconds. Scale the weight as needed and find a method to mark your rounds prior to the start of the workout. I don't want anyone unable to fall asleep tomorrow night because you're up wondering "Did I do nine rounds or ten rounds?"

Thursday 7-28-16 WOD

Coach Ross tellin everyone what's about to go down in the CrossFit and or Fitness workout. Some people like CrossFit, some people like a slightly less technical workout that's still going to get them fitter, stronger, and moving better. Options are good... 

  

Thursday 7-28-16 WOD

CrossFit:
A.
20 Min Build Clean Complex
Hang Clean + Clean (ground) + Jerk

B.
6 Min AMRAP
5 Ring Dips
5 T2B
5 HSPU

Fitness:
A.
15 Min Circuit
10 Goblet Squats (go heavy)
10 Sandbag Cleans*
100m Sprint (boulevard with recovery jog back)

*Perform sandbag cleans outside the front doors, walk over to the boulevard perform your 100m sprint on the grass then take a light jog back.

B.
6 Min AMRAP
5 Double Bell C&J 25/40#
5 Box Jumps 16/20"
5 Burpees

Wednesday 7-27-16 WOD

Partnering up for the Starke Games could be awkward if the two of you can't make eye contact. Sharing a band together is the first step...

Wednesday 7-27-16 WOD

E90 for 5 Rounds

CrossFit:

1. 200m Run

2. 10 Thrusters 65/95 & 10 Pull Ups

3. 10 KBS 50/70# & 10 HRPU

4. 8 Hang Cleans & 8 Alternating back lunges @65/95# (bar in front rack position)


Fitness:

1. 200m Run

2. 10 DB Thrusters 25/40# & 10 Ring Rows

3. 10 KBS 30/50 & 10 HRPU

4. 8 Double Bell Cleans & 8 alternating back lunges @ 25/40#

Tuesday 7-26-16 WOD

The moment you remind people they only have three days left to register for the 2016 Starke Games and this is what happens... 

Teams Of Two Mens RX'd and Non-RX'd

Teams Of Two Women's RX'd and Non RX'd 

August 6th and 7th 

Register Here 

Tuesday 7-26-16 WOD

CrossFit & Fitness
A.
Deadlift 3-3-3-3-3

B.
1RFT
Row 1000m
40 Wall Balls 20/30#
30 Box Jumps 24/28# (no rebounding)
20 DB Burpees @ 30/50#+
10 Muscle Ups/Ring Dips

Monday 7-25-16 WOD

Jacked up Jon is ready for the Starke Games only two weeks from now (August 6th and 7th)... 

Last day for registration is July 28th

Teams of two Male Intermediate or RX'd

Teams of two Female Intermediate or RX'd 

Find a partner and be a part of an event that will challenge you in ways that you haven't been tested

Register Here

Monday 7-25-16 WOD

CrossFit:

A.
20 Min Build
Pause Snatch + 3 Sec. pause in receiving position.

For this exercise take your time during set up making sure that shoulders are ahead of the bar, weight through the foot has more of a preference to mid foot rather than heels. As you drive the bar from the ground make sure that hips, knees, and shoulders are moving at the same time. As soon as you cross the knee joint, make sure your shoulders are still ahead of the bar and engaged. Count to two full seconds while maintaining tension then finish your snatch catching it in YOUR bottom position and hold for three full seconds before standing it up.

B.
3RFT
10 Squat Cleans 85/115#
10 C2B
10 T2B

Fitness:
A.
4 Rounds of
6 KB Snatch/arm (heavy relative to athlete)
5 Push Ups @ 52x2
6 Goblet squats w. Jump @ 51J1 (J=jump) 40/60#+
6 Shoot Throughs

B.
3 RFT
10 Double Bell Squat Cleans
10 Pull Ups
20 Anchored sit ups

Open Everything 2016

 Checking and double checking handstand pushup standards for open workout 16.4. Yep, we're good...

Tomorrow we celebrat the 2016 CrossFit Open by doing the Open Everything!

What is the Open Everything? Well I'm happy you asked...

The Open Everything is a day where we relive the 2016 open season but instead of hitting one workout a week for five weeks we do one workout an hour for five hours!

Athletes may sign up for the open workout they chose to do starting with 16.1 at 9am and finishing with 16.5 at 1pm. Som athletes may do two or three of the workouts and some might do all five!

The workouts will be scaled and modfied as needed and the intensity will be less since you're hitting potentially five workouts tomorrow. If you're only hitting one then why not go balls deep (or was that balls to the wall?) and beat your open score.

Sign up on our Front Desk schedule and reserve a spot to relive the open. We will be streaming the CrossFit Games as well so you won't be bored and have to talk with others between workouts ;-)

Bring lots of food and be ready for a great time!

See you all tomorrow!!!