Friday

Skill Development:
Forward rolls....
Muscle Ups
Inverted hangs


WOD A or B

A. 30 muscle ups for time: 

Post times to comments:

WOD B
B. With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.
Post results to comments.



...........

Thursday

ACTIVE WARMUP
TBD-


MOBILITY will start at half past the hour.



..... 

Wednesday

MAX EFFORT
Deadlift 5,5,5


WOD
21-15-9 rep rounds for time of:
Kettlebell swings 70/55lb
Chest to bar pull ups


Post loads and times to comments.....



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Tuesday

WOD
Three rounds for time of:
26 Wall ball shots, 20 pound ball
75/50 pound Sumo deadlift high-pull, 26 reps
26 Box jump, 20/16"
75/50 pound Push press, 26 reps
Row 26 calories

Note: You may take 6 reps from one exercise and stack it on another, or you may leave it alone. You cannot divide the 6 reps up amongst multiple exercises. 

Post times to comments......

Monday

.................


MAX EFFORT
Back Squat 5,5,5 (40,50,60%)



WOD
5 rounds for time of:
6 Clean and Jerks 135/95lb
10 lateral burpees


post loads and times to comments....

Saturday

REST DAY


REST DAY


REST DAY


REST DAY

Friday

MAX EFFORT
TBD!!!????



WOD
5 rounds for time of:
50 feet of weighted walking lunges 44/26 kettlebell
21 burpees

Thursday

Above demonstration of Rx Wall Climb.

Skill Development:
Movement/Mobility



WOD
15 minute AMRAP:
3 Wall climbs
6 toes to bar
9 grasshoppers

Wednesday

MAX EFFORT
Power Clean 3,2,2,1,1


WOD
10,9,8,7,6,5,4,3,2,1 rep rounds of
Hang squat cleans 115/80lb
20,19,18,17,16,15,14,13,12,11 rep rounds of:
Sit ups

Post loads and times to comments.....

Tuesday

MAX EFFORT
Power Snatch 3,2,1



WOD
21-18-15-12-9-6 rep rounds of
Sumo Deadlift High pull 75/50lb
Push Press 75/50lb

Monday

 Are you still eating Paleo???



Max Effort
Overhead Squat 5,3,1+ 



Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 burpees



Post loads and times to comments.....

Saturday

REST DAY


REST DAY


REST DAY


REST DAY

Friday

When doing the push ups you hips should NOT touch the ground, only your chest. Look forward so you do not lead with your face and hear your coach yell at you that you are not going low enough.
Chest to the deck, not your gut or hips. Move in one plank... do not lift your chest up and leave your hips behind (to be demonstrated in class).
There are a lot of push ups to do, you do not need a 'no rep' in this workout. 


WOD

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats



Post time to comments.

Thursday

MAX EFFORT
Front squat 5,3,1+



WOD
For time complete the following:
30 SQUAT clean and jerks 135/95lb

Wednesday

MAX EFFORT
Deadlift 5,3,1+




WOD
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (55/35lb)
12 Pull-ups



Post time to comments.



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Tuesday

MAX EFFORT
Shoulder press 5,3,1+




WOD
Row 500m
30 split snathces 115/80lb
30 box jumps 30/24
30 burpees
Row 500m 


Post loads and times to comments.....

Monday

MAX EFFORT
Back Squat 5,3,1+
Box Jump 3,3,3 (85% of max height)


WOD
3 rounds for time of:
10 hang power cleans 135/95lb
2 rounds of "Cindy"
5 pull ups
10 push ups
15 squats

So, do 10 hang power cleans, then do 2 rounds of Cindy. do three rounds of that sequence.


Post loads and times to comments......


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Saturday

TEAM WOD 10am

TEAM WOD 10am

TEAM WOD 10am

TEAM WOD 10am

Friday

Everyone did awesome today at the Filthy fifty. We definitely saw improvements....
Eat clean and you will see results! You cannot run a race car on 87 octane, efficiently anyways. 


Skill Development
Clean....


WOD
5 rounds for time of:
9 Squat Cleans 135/95lb
9 Chest to bar pull ups


Post loads and times to comments.

Thursday

I want to thank everyone in the morning classes for cleaning the gym. You all made it a better place. A special thank you to Kathy K. for spearheading the cleaning. Thank you!!

WOD
'Filthy Fifty'
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35/26lb)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds & 30lbs
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.

Note if you miss today's WOD you will make it up this week.

This marks the END of the 30 day Paleo Challenge.  Who is going to stick with it???


....

Wednesday

WOD
Tabata row....
8 intervals of 20 seconds of work followed by 10 seconds of rest.

MOBILITY.

Tuesday

The Filthy Fifty will be this Thursday.

WOD
AMRAP in 20 minutes of:
5 thrusters 95/65lb
7 Hang power cleans 95/65lb
10 Sumo Deadlift-High-pulls 95/65lb


Post loads, rounds and fractions of rounds to comments......



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Monday

 Why cake you may ask in the beginning of the closing week of the Paleo challenge? I will tell you....
Red Velvet cake is my favorite cake. It is like CrossFit. Hear me out: CrossFit is a great training and workout regimen as you may all know. It is as good as cake and I want you to eat it too. What I LOVE about CrossFit is that it forces proper movement in order to be successful. Meaning that if you have great movement in the beginning of the WOD and let it fall apart towards the end you will suffer more for this. You will fail more, you will add more time to your 'score', you will hear me yell at you more, and worse case scenario you risk injury.
What I have seen not only at our gym but at others, is athletes cutting corners on their 'exercises' in order to complete the rep. And with the 'cutting' corners you are slowing progress to getting stronger. Example would be not going low enough during your "+" round of back squats but continuing to do so for more reps to put on the board...All for the reason of competition. I have seen people round their backs during kettlbell swings because they are fatigued, which happens, but instead of taking a rest and fixing themselves they continue with the bad movement in order to beat the other guy. You are truly only hurting yourself....
CrossFit is truly about fitness....  The middle of the cake, the core, the best part, is the fitness aspect of CrossFit and what it demands from us that other programs do not. The competition part of CrossFit is just the icing on top.




Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups


Post rounds completed to comments.


...

Saturday

REST DAY


REST DAY


REST DAY