Monday, June 25th, 2018

0:00-5:00

For 5 min complete

10 Superman extensions

10 pike to cobra stretch

2 laps around gym(w/zig zag through rig)


Speed transition:


Emom for 8 min of:

10 kipping swings

25ft bear crawl

25ft walking lunge


WOD:


5 rounds for time of:

250-m row sprint

50 unbroken double-unders (mod 100singles)

(Every time you break 3 burpees)


*post time and how many burpees accumulated

Friday, June 22nd, 2018

   Last chance to sign up for this weekends Olympic Weightlifting Seminar with Olympic Gold Medalist Aleksey Torokhtiy! PS- It's tomorrow :)

Last chance to sign up for this weekends Olympic Weightlifting Seminar with Olympic Gold Medalist Aleksey Torokhtiy! PS- It's tomorrow :)


No Saturday Class or Sunday Open Gym, due to the Olympic Weightlifting Seminar!

 

0:00-5:00

20 scap pulls 

50’ bear crawl

20 hollow body to superman 

50’ lateral lunge stretch

20 jumping jacks

50’ Sampson stretch 

 

Coach led warm up:

Crossover Symmetry - Activation 

 

 

WOD:

 

For time, using a single dumbbell:

10 weighted pull-ups (mod: strict or banded strict)

40 overhead lunges, 20 each arm

10 weighted pull-ups

30 snatches, alternating arms

10 weighted pull-ups

20 overhead squats, 10 each arm

10 weighted pull-ups

10 Turkish get-ups

10 weighted pull-ups

Men: 50-lb. dumbbell

Women: 35-lb. dumbbell

Post time to comments.

 

Thursday, June 21st, 2018

  Want to PR your Snatch and/or Clean & Jerk??? Sign up for the Olympic   Weightlifting   Seminar this weekend...

Want to PR your Snatch and/or Clean & Jerk??? Sign up for the Olympic Weightlifting Seminar this weekend...


Coach led warm up:

Running Warm Up

 

Game of the Day:

“Knockout”

 

 

WOD:

 

10 rounds, each for time:

5-10-15-yard shuttle sprint

Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).

Rest one minute between sprints.

Post all 10 times to comments.

 

 

Extra Credit/Skill:

10 min EMOM

3-5 Bar Muscle Ups (mod: banded or jumping, make it as challenging as possible)

 

Wednesday, June 20th, 2018

  There are still a few spots open for this weekends Olympic Lifting Seminar with Aleksey!  Ask your Coach how to sign up! You don't want to miss this!

There are still a few spots open for this weekends Olympic Lifting Seminar with Aleksey!  Ask your Coach how to sign up! You don't want to miss this!


0:00-5:00

Foam Roll 

 

Coach led warm up:

Mini Band Warm Up

 

 

PARTNER WOD:

 

“Otis”

Complete as many reps as possible in 15 minutes of:

1 back squat, 1 shoulder press, 1 deadlift

2 back squats, 2 shoulder presses, 2 deadlifts

3 back squats, 3 shoulder presses, 3 deadlifts

Etc.

With either 2 or 3 partners…find average/common weights using prescribed weight below…set up three barbells…move in a waterfall fashion, where one partner cannot move on until partner in front has finished…

Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.

Post weights, rounds and reps completed to comments.

 

U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.

Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses.

He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.

 

Tuesday, June 19th, 2018

0:00-5:00

LAX Ball 

 

Coach led warm up:

PVC warm up

 

CORE:

10 min alternating EMOM

20 Bicycle

10 Leg Lifts

 

 

WOD:

 

Complete as many rounds as possible in 8 minutes of:

9 handstand push-ups (mod: abmat & plates, box handstand push-ups)

6 burpees

3 snatches, 165/115 (mod: 75% of 1RM)

Post rounds completed to comments.

Monday, June 18th, 2018

0:00-5:00

800m Run

 

Coach led warm up:

Banded Mobility

 

 

WOD:

 

Complete as many rounds as possible in 20 minutes of:

50 wall-ball shots, 20/14, 10’/9’

100 double-unders (mod: 200 singles)

50-ft. handstand walk (mod: 5 walk to wall, 20 plate walk, 30 shoulder touch, 50’ bear crawl)

100 double-unders (mod: 200 singles)

50-cal. row

100 double-unders (mod: 200 singles)

50-ft. handstand walk (mod: 5 walk to wall, 20 plate walk, 30 shoulder touch, 50’ bear crawl)

100 double-unders (mod: 200 singles)

Post rounds completed to comments.

 

Thursday, June 13th, 2018

There are still 5 spots available!   

DON’T MISS OUT ON THIS! 

IMG_3918.large.JPG

0:00-5:00

Foam roll


Coach led warm up

Banded floor stretches


7 rounds for time of:

5 power snatches

200-m sprint

Men: 135 lb.

Women: 95 lb.

Post time to comments.


Cool down

100 alternating toe touches

50 weighted back extensions

(Choose sets for back ext)

Wednesday, June 13th, 2018

0:00-5:00

For 5 min alt between

:30 plank hold (forearm)

:30 mtn climber


Coach led warm up

Lacrosse ball mobility


Emom for 14 mins of:

-Triple unders or double unders

(Triple:21-18-15-12-9-6-3/

DU: 42-36-30-21-18-12-6)

- 1:00 Bike max cal



Then,

8 min amrap of

4 bag or ball overshoulder(hap)

6 burpees


Post total cals and rounds

Tuesday, June 12th, 2018

0:00-5:00

Ski erg 300m

30 lateral band rotations(15ea)

50ft Samson stretch


Coach led warm up

Crossover symmetry: iron scap



21-15-9 reps for time of:

Overhead squats

Toes-to-bars

Men: 115 lb.

Women: 80 lb.

Post time to comments


Extra credit

7 reps x 7 sets of strict ring dips

Thursday, June 7th, 2018

0:00-5:00

30/20 cal bike, arms only

 

 

Coach led warm up:

Crossover Symmetry- Activation 

 

 

WOD:

 

5 rounds for max reps of:

DB Floor presses, 50/35
Rest 1 min 

Pull-ups

Rest 1 min

Post reps for both exercises in all rounds.

 

Extra Credit:

Run 1 mile for time

Post time to comments. 

 

Wednesday, June 6th, 2018

0:00-5:00

50’ inchworm w/pushup

50’ duck walk

50’ crab walk

50’ broad jumps

10 handstand kick-ups (to wall) + 5 sec hold 

 

 

Coach led warm up:

Box Stretches 

 

 

Conditioning:

7 min EMOM

10 burpee box jump overs, 24”/20”

 

 

WOD:

Complete as many rounds as possible in 15 minutes of:

50-ft. handstand walk (mod: 10 x handstand walk to the wall, 20 plate walk, 30 handstand shoulder touch, 50’ bear crawl)

100-ft. walking lunge

Post rounds completed to comments.

 

Tuesday, June 5th, 2018

0:00-5:00

Accumulate 1:00 bar hang

20 scap pull

10 hollowhold to superman (on floor)

10 kipping swings

20 slow air squats 

 

 

Coach led warm up:

LAX Ball 

 

 

WOD:

 

30-20-10 reps for time of:

Dumbbell (or KB) thrusters

Toes-to-bars (mod: knees-to-chest)

Men: 35-lb. dumbbells

Women: 25-lb. dumbbells

Post time to comments.