Category: Workout of the Day

Wednesday’s Workout: 12-17-14

Don’t miss out on this week’s Crush a Weakness Wednesday Topic; how to build a brick core!! We will be highlighting everything you need to know to build yourself a strong midsection that will resist injury and improve your performance!!

Workout of the Day:

Black and Green options:
15 minute AMRAP of:
5 pull ups / use band if needed
10 push ups
15 air squats
2 power snatches 95#/65 /slam balls. Add 2 reps to each round that you complete.

Blue:
15 minute AMRAP of:
5 dead hang pull ups
10 push ups
15 air squats
2 squat snatches (135#/95)

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Tuesday’s Workout: 12-16-14

Want to build a brick core? Of course you do!!! Show up to our Crush a Weakness Wednesday class this week at 6:30pm to find out how!!

Strength:

Squats and rows! For our strength work, everyone will group up into teams of 3 and warm up. Once everyone has warmed up, time will start. Partners will have 60 seconds to complete the following work:

Black, Green and Blue Options:

Partner 1 will either perform a front squat x 3 reps at 85% of 1 RM /goblet squat x 10 reps / air squat hold in the bottom position x 60 seconds.

Partner 2 will either perform a pendlay row x 5 reps / 5 one arm dumbbell row x 5 reps on each side / batwing hold for 30 seconds.

Partner 3 will rest or work through a mobility drill

Everyone will complete 4 sets of each movement.

Conditioning:

Complete 4 rounds for time of:
4 hand stand push-ups / regular push ups
6 power cleans (135#/95) / barbell deadlift / power cleans @75% of 1 rep max
24 double unders / 72 singles

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Monday’s Workout: 12-15-14

This week in our Crush a Weakness Wednesday class, we will be building a brick core!! This is going to be a great class for anyone who wants to get stronger, resist injuries and move better. Be sure not to miss it!!

Workout of the Day:

“Victoria”
5 rounds of:
10 Thrusters (95#/65) / goblet squats
14 Box Jumps (24”/20) / step ups
12 Sumo deadlift high pulls (95#/65) / kettlebell deadlifts
12 Burpees
27 KB Swings (53#/35)
28 minute time limit
Newer athletes: Complete 3 rounds of Victoria instead of 5 rounds
This workout is named after Victoria Soto, a CrossFitter and teacher at Sandy Hook Elementary who lost her life in the school shooting that transpired on December 14th, 2012. Victoria had hid her students in the closets of her classroom and when the gunman came into the room, she told him all of the children were in the gym. Victoria was shot and killed, however none of her students were harmed.

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Friday’s Workout: 12-12-11

Power Development:

Black: Work up to a heavy single in the jerk. You may use either the push or split variation. Then, take 80% of your heavy single and perform 3 sets of 3 reps.

Green: Explosive standing landmine presses. Complete 5 sets of 5 reps on each arm. Once you have completed these sets. Complete 3 sets of bat wings for 20 seconds each.

Blue: Complete 5 sets of the following: 8 explosive push-ups using a bench or a band, 10 medicine ball slams, 20 mountain climbers on each leg.
For all groups: Complete a 15 second pallof press isometric hold in the half kneeling position on each side.

Conditioning:

3 rounds of:
Row 300 meters
Rest 2 minutes in between each effort

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Thursday’s Workout:12-11-14

Workout of the Day

Black, green and blue options:
Open workout: 11.5
20 minute AMRAP of:
5 power cleans (145#/100) / kettlebell sumo deadlift high pulls
10 toes to bar / 10 push up bridge arm marches or 10 hanging knee raises
15 wall balls (20#/14)/ goblet squats

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Wednesday’s Workout: 12-10-14

Looking to get better at the Power clean?! Well, you are in luck! Be sure to make it to our Crush a Weakness Wednesday class at 6:30pm and your wishes will come true!!!

Power Development:
Black: Squat clean: Work up to a heavy single. Then, complete 3 sets of the following complex with 80% of your heavy single: 1 hang squat clean from the high hang, 1 hang squat clean from just below the knees, 1 hang squat clean from the ground.

Green: Explosive back squats: Complete 5 sets of 3 reps with 70% of your 1 rep max. Rest 2 minutes in between these sets. Then complete 1 set with the same weight for as many reps as possible with solid technique. Strive to hit 15-20 reps.

Blue: Complete 5 sets of the following: 30 Airdyne sprint, then immediately perform 8 tuck jumps. Rest 2 minutes in between efforts.

For all groups: In between your work sets, perform 3 bird dogs on each side, emphasizing a neutral spine.

Conditioning:
7 minute AMRAP of:
5 handstand push ups / 5 regular push ups
10 Goblet lunges (5 reps on each side) (70#/53)
30 double unders / 90 singles

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Tuesday’s Workout: 12-9-14

Remember! This week’s Crush a Weakness Wednesday skill is the power clean! Be sure to show up on Wednesday night at 6:30pm to improve your technique!

Workout of the Day:

10 minute AMRAP with a partner:
Partner 1 completes 10 box jumps (24”/20) and 10 kettlebell swings (80#/53)
Partner 2 rests
Every 2 minutes, both partners must complete 8 push-ups

Rest 1 minute, then complete another 10 minute AMRAP of:

Partner 1 completes 250 meters on the rower
Partner 2 holds a plank position
If partner 2’s knees touch the ground on the plank, each partner must complete 30 mountain climbers (15 on each leg) once partner 1 finishes the row.

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Monday’s Workout: 12-8-14

This week in our Crush a Weakness Wednesday class, we will be covering the power clean! Come on, admit it, you know you want to get better at the clean, so why not come on Wednesday night!? its going to be a party!!!

Power Development
Black: Squat snatch: Work up to a heavy single. Then, take 80% of that number and perform 3 sets of the following complex: 1 squat snatch snatch from the high hang (pockets), 1 squat snatch from just below the knee and 1 squat snatch from the ground.

Green: Explosive deadlifts: Complete 5 sets of 3 reps at 70% of 1 rep max. Make these reps as fast as possible. Then, using the same weight, complete 1 set of dead stop deadlifts for as many reps as possible without sacrificing solid technique. You should be able to hit 15-20 good reps with this weight.

Blue: Complete 5 sets of the following: 10 deadlifts with a light to moderate load, then 10 banded broad jumps for distance. Rest 2 minutes in between sets.
For all groups: In between each work set, perform a 10 second RKC plank with one leg off the ground, on each leg

Conditioning:
Descending ladder from 9 to 1 of
Thrusters (95#/65) / goblet squats / thrusters (115#/75)
Bar over burpees

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Friday’s Workout: 12-5-14

Power Development:

Black: Work up to a heavy single in the jerk. You may use either the push or split variation. Then, take 80% of your heavy single and perform 2 sets of 3 reps.

Green: Explosive standing landmine presses. Complete 4 sets of 5 reps on each arm. Once you have completed these sets. Complete 3 sets of bat wings for 20 seconds each.

Blue: Complete 5 sets of the following: 8 land mine presses from half kneeling on each side, 10 medicine ball slams, 12 ring rows. Rest 2 minutes in between sets.

Conditioning:
10 minute AMRAP with a partner:
Partner 1 completes 10 goblet squats (70#/53) and 10 push-ups
Partner 2 rests
Every 2 minutes, both partners must complete 30 mountain climbers (15 on each leg)

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Thursday’s Workout: 12-4-14

Workout of the Day:
Black, Green, and blue options:
3 rounds of:
1 minute of rowing for calories
1 minute of toes to bar / hanging knee raise / push up bridge arm march
1 minute of wall balls (20#/14) / air squats
1 minute of double unders / single unders
1 minute of goblet lunges (53#/35) / body weight lunges / front racked lunges (95#/65)
1 minute of rest

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