Friday’s Workout: 4-3-15

Strength
Black:

Wendler deadlift: use 90% of your 1 rep max to find the following percentages:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3 AMRAP at 85%

Green: Deadlift: sumo/trap or regular 3 sets of 6 reps

Blue:
Set 1: 10 deadlifts with a light to moderate weight
Set 2: 10 deadlifts with a heavier weight
Set 2: As many deadlifts as possible with a heavy weight!

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 2 sets of RKC planks for 10 seconds between each set.

Conditioning
Complete as many wall balls (20#/14)/ goblet squats as possible in 4 minutes, then immediately complete as many burpees in 3 minutes as possible.

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Thursday’s Workout: 4-2-15

Workout of the Day:

Black and green options: For 20 minutes, complete as many round as possible of:
Row 200 meters or 15 calories on the airdyne
5 dead hang pull ups / 10 ring rows
10 power cleans (135#/95) / 15 medicine ball slams (20#/14)

Blue: for 20 minutes, complete as many rounds as possible of the following:
Airdyne for 15 calories
4 muscle ups
6 power cleans (165#/110)
Rest 90 seconds in between rounds.

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Wednesday’s Workout: 4-1-15

Strength:

Black:
Wendler shoulder press: use 90% of your 1 rep max to find the following percentages:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3 AMRAP at 85%

Green: Landmine press: 3 sets of 6 reps on each arm

Blue: One arm dumbbell or kettlebell press:
Set 1: 10 reps on each arm with a light to moderate weight
Set 2: 10 reps on each arm with a heavier weight
Set 3: As many reps as possible with a heavy weight on each arm!

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 4 tall kneeling Pallof presses on each side in between sets.

Conditioning:

Complete 3 rounds of the following:
1 minute of rowing for calories
1 minute of farmer’s carry with kettlebells down to the edge of the gym and back (70#/53)
1 minute of goblet lunges (53#/35)
1 minute of rest

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Tuesday’s Workout: 3-31-15

Workout of the Day:

Black and green options: “The GBCF 7”
7 rounds of:
7 push ups
7 goblet squats (70#/53)
7 knees to elbows / side bridge reach and squeeze on each arm
7 burpees
7 box jumps (24”/20)
7 kettlebell swings to eye level (70#/53)
7 pull ups
35 minute time cap!

Green: Newer athletes: complete only 5 rounds of “The GBCF 7”

Blue: “ Mini Seven”
4 rounds of:
7 handstand push ups
7 thrusters (135#/95)
7 knees to elbows
7 burpees
7 deadlifts (245#/165)
7 kettlebell swings (70#/53)
7 pull ups

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Monday’s Workout: 3-30-15

Strength:

Black:

Wendler Back Squats: use 90% of your 1 rep max to find the following percentages:
Set 1: 5 reps at 65%
Set 2: 5 reps at 75%
Set 3 AMRAP at 85%

Green: Bulgarian split squat: 3 sets of 6 reps on each leg

Blue: Goblet squat:
Set 1: 10 reps with a moderate weight
Set 2: 10 reps with a heavier weight
Set 3: as many reps as possible with a heavy kettlebell!

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 3 dead bugs on each side in between each set.
• EVERYONE completing the black group will need a spot on their last set. Ask for one!

Conditioning:

Partner Monday!!!
With a partner complete the following for 8 minutes:
Partner 1: 20 mountain climbers on each leg
Partner 2: complete as many double unders / single unders as possible.
Once partner 1 completes the mountain climbers, partners will switch exercises
Total score will be total double unders / single unders completed!

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Wednesday’s Workout: 3-25-15

This week in our Crush a Weakness Wednesday Class, we will be reviewing the kip or the pull up and toes to bar and also the rebounding technique for the box jump. This is a great class to come to if you are interested in learning some of the classic gymnastic movements that are involved in the sport of CrossFit.

Strength:

Black: Dead lift: 4 sets of 2 reps @ 88-90% of 1 rep max
Green: Deadlift: 4 sets of 8 reps @ 65-70% of 1 rep max
Blue: Deadlift: 4 sets of 12 reps at 50% of 1 rep max

Conditioning:

3 rounds of:
40 seconds of kettlebell swings soft: (70/53), hard: (53#/35) , 20 seconds off
40 seconds of double unders / single unders, 20 seconds off
40 seconds of mountain climbers, 20 seconds off

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Tuesday’s Workout: 3-24-15

This week in our Crush a Weakness Wednesday Class, we will be reviewing the kip for the pull up and toes to bar and also the rebounding technique for the box jump. This is a great class to come to if you are interested in learning some of the classic gymnastic movements that are involved in the sport of CrossFit.

Workout of the Day:
2 rounds for time of:
16 burpees
8 goblet lunges (53#/35) on each leg / bodyweight lunges
16 hanging knee raises / push up bridge arm marches
16 ring rows
16 med ball slams (20#/14)
16 box jumps (24”/20) step ups
8 pull ups / banded pull ups
16 goblet squats (53#/35) / air squats

Blue option:
2 rounds of:
10 burpees
5 front rack lunges on each leg (135#/95)
10 toes to bar
10 ring dips
10 power snatches (135#/95)
10 box jumps (30”/24)
10 pull ups
10 front squats (135#/95)

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Monday’s Workout: 3-23-15

This week in our Crush a Weakness Wednesday Class, we will be reviewing the kip for the pull up and toes to bar and the rebounding technique for box jumps! Be sure to stop by this Wednesday night to learn some new techniques!

Workout of the Day:

5 rounds of:
9 hang cleans (135#/95) / kettlebell swings x 2
15 push ups
21 wall balls (20#/14) / goblet squats

Blue option:
4 rounds of:
6 Hang clean and jerks with 70% of 1 RM power clean
15 push ups
21 wall balls (20#/14)
Rest 30 seconds in between each round

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