FRIDAY 24 NOVEMBER 2017

CLASSES CANCELED

Sorry everyone -I don't feel well, and the weather is amazing so GO OUTSIDE AND PLAY!!!

Thursday 23, November 2017

Thanksgiving WOD

2x
200m backwards
25 goblet squats AHAP
25 burpees
400m run
25 KB swings 32/24
25 HSPU
600m run
25 Turkish get ups
25 pull ups
400m run
25 KB swings - American AHAP
25 push ups
200m run backwards
25 goblet squats AHAP
25 sit ups

Wednesday 22, November 2017

Warm up
100 double unders
3x
10 pull ups
10 push ups
10 OHS

Ready
5 min
Max rep HSPU

Strength
Snatch grip dead + hang snatch + snatch
2+2+1 x 10
add weight

Metcon
6 min AMRAP
Row calories 40/30
30 KB swings - Russian 32/24kg

2 min rest

6 min AMRAP
Row calories 40/30
30 KB swings - American 24/16kg

Row = 1 point or rep

Tuesday 21, November 2017

Warm up
100 double unders
3x
10 pull ups
10 push ups
10 OHS

Ready
5 min AMRAP
10 HSPU
5 burpees

Strength
Deadlift + hang clean + front squat
2+1+2 x 8
add weight each round

Metcon
16-12-8-4
Hang clean 80/60kg
Front rack lunge 80/60kg
Bar facing burpees

HOURS Thanksgiving WEEK

Monday to Wednesday

11-20 to 11-22

NORMAL HOURS

Thursday - Thanksgiving Day

8am ONLY

Friday

Noon and 5pm ONLY

Saturday

8am

Monday 20, November 2017

Warm up
100 double unders
3x
10 pull ups
10 push ups
10 OHS

Ready
5 min EMOM
10 HSPU
5 strict chin ups

Strength
Delaod week
Power clean + hang squat clean + jerk
1+2+1 x 10

Coffland

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

Friday 17, November 2017

Warm up
500m Row RACE - everyone has to go together and set their rowers!
3x10
wide grip strict pull ups
strict toes to bar
lunging sampson stretch

Ready
4x
1 min 3 "bounce" in bottom squat to a jump sqaut
1 min inch worm

Strength
Front Squat
3-3-3-3-3 should end at 90% of your max

Strength
Bench Press
Week 3 cycle 4
5-3-1+ at 75/85/95% of your 90%

Metcon
5x
2 sets per round then increase weight
1 clean
3 push press
5 front squats
7 deadlifts
Men 40/50/60/70/80
Woman 40/45/50/55/60
Rest as needed

Thursday 16, November 2017

 Warm up
750m Row RACE - everyone has to go together and set their rowers!
3x10
wide grip strict pull ups
strict toes to bar
lunging sampson stretch

Ready
10 minutes to get through partner positions
Rack stretch
Shoulder stretch on pull up bar
30 second hold on each

Strength
Clean and Jerk
3-3-3-3-3
Heavier each set
Should fail
Catch in the hole
RESET your feet for each position

 Metcon
50-40-30-20-10 UNBROKEN wall balls 20/14lb
10-20-30-40-50 UNBROKEN KB swings 32/24kg
*Penalty for breaking to be determined by coach based on what you suck at :-)

Wednesday 15, November 2017

Warm up
1000m Row RACE - everyone has to go together and set their rowers!
3x10
wide grip strict pull ups
strict toes to bar
lunging sampson stretch

Ready
4x
1 min 15 kang squats
1 min good mornings

Strength
Deadlift
Week 3 Cycle 4
5-3-1+ at 75/85/95% of your 90%

Metcon
15 minute AMRAP
3 G2OH 80/60kg
6 front rack lunges
9 floor wipers

Tuesday 14, November 2017

Warm up
750m Row RACE - everyone has to go together and set their rowers!
3x10
wide grip strict pull ups
strict toes to bar
lunging sampson stretch

Ready
4x
1 min stots press
1 min cuban press
use a bar if you can

Strength
Overhead Squat
3-3-3-3-3
Must end at 90% of your current max

Strength
Strict press
Week 3 Cycle 4
5-3-1+ @ 75/85/95% of your 90%

 Metcon
4 min AMRAP
Row calories 27/20
27 burpees
27 C2B pull ups
2 min rest
4 min AMRAP
Row calories 21/15
21 burpees
21 toes 2 bar
2 min rest
4 min AMRAP
Row calories 15/10
15 burpees
15 pull ups
***MUST GET 1 ROUND PER AMRAP
500m row under 2:00 for each missed round
Score = 1 point for each fully completed round

Monday 13, November 2017

Warm up
500m Row RACE - everyone has to go together and set their rowers!
3x10
wide grip strict pull ups
strict toes to bar
lunging sampson stretch

Ready
4x
90 second side step lunge
30 second "recover"

Strength
Back Squat
Week 3 Cycle 4
5-3-1+ at 75/85/95% of your 90%

Metcon
"Viola"
20 min AMRAP
400m run
11 power sntch 42.5/30kg
17 pull ups
13 power cleans 42.5/30kg

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

Friday 10, November 2017

WARM UP
1000m row
3x
10 chin ups - 3 second hold over bar each rep
10 push ups - 3 second hold in bottom each rep
10 OHS

READY
6 min
even rack squat hold
odd 3rd world squat

Strength
Squat Cleans
3-3-3-3-3
*must catch in the hole

METCON
Snake bite
21-15-9
squat snatch 42.5/30
chest to bar pull ups

Thursday 9, November 2017

WARM UP
1000m row
3x
10 chin ups - 3 second hold over bar each rep
10 push ups - 3 second hold in bottom each rep
10 OHS

READY
6 min EMOM
even min good morning
odd min pendlay row

STRENGTH
Deadlifts 3-3-3+
@ 70/80/90% of your 90%

METCON
50 wall balls
21 back squat 90/70
40 wall balls
15 front squats 80/60
30 wall balls
9 over head squats 60/40

Wednesday 8, November 2017

WARM UP
1000m row
3x
10 chin ups - 3 second hold over bar each rep
10 push ups - 3 second hold in bottom each rep
10 OHS

 READY
6 min EMOM
even min sots press
odd min cuban press

STRENGTH
Over Head Squats
3-3-3+
Strict Press
3-3-3+

METCON
4x HELEN
400 meter run
21 KB swings 24/16
12 pull ups
* 5 min to complete each round
* 20 min time cap
* 50 BURPEES IF YOU MISS A ROUND

Tuesday 7, November 2017

Warm up
1000m row
3x
10 chin ups - 3 second hold over bar each rep
10 push ups - 3 second hold in bottom each rep
10 OHS

Ready
6 minute EMOM
1 min wall balls 20/16lb
1 min duck walk

Strength
Cycle 4 Week 2
Back Squat
3-3-3+ @ 70/80/90% of your 90%

Metcon
3x
30 walking lunges -
front rack weight is 50/30
back rack weight 60/40
10 C2B pull ups

Monday 6, November 2017

Warm up
1000m row
3x
10 chin ups - 3 second hold over bar each rep
10 push ups - 3 second hold in bottom each rep
10 OHS

Ready
6 min EMOM
1 min banded palms up front raise
1 min banded side lateral raise

Strength
Snatch
3-3-3-3-3
Catch in hole
Add weight

Metcon
10x
10 thrusters 42.5/30kg
10 bar over burpees
10 calorie airdyne

Friday 3, November 2017

Warm Up
400 meter run
3x10
pullups
push ups
pvc ohs

Body Ready
6 Min EMOM
Even - box step ups
Odd - ring rows


Strength
Cycle 4 week 1
Deadlift
5-5-5+ at 65/75/85% of 90% of your 1RPM
If you have been on the cycle, you are adding another 5KG to your ORIGINAL 1 rep max for a total of 15KG now - IF you found your max last week, you are going off that number

Metcon
30-20-10
Hang clean and jerks 50/35
200 meter sprints
* around small building

* 12 min time cap

Thursday 2, November 2017

Warm Up
400 meter run
3x10
pullups
push ups
pvc ohs

Body Ready
6 Min EMOM
Even- banded face pulls
Odd- Banded Push downs

Strength
Cycle 4 week 1
Strict Press
5-5-5+ at 65/75/85% of 90% of your 1RPM
If you have been on the cycle, you are adding another 2.5KG to your ORIGINAL 1 rep max for a total of 7.5KG now - IF you found your max last week, you are going off that number

Metcon
25-20-15
Kb Snatch 24/16 (*each hand)
Front Squat 80/60

Wednesday 1, November 2017

Warm Up

400 meter run
3x10
pullups
push ups
pvc ohs

Ready

6 Min EMOM
Even - double KB lunge
Odd - OH lunge with bar of your choosing

Strength

Cycle 4 week 1
Back Squat
5-5-5+ at 65/75/85% of 90% of your 1RPM
If you have been on the cycle, you are adding another 5KG to your ORIGINAL 1 rep max for a total of 15KG now - IF you found your max last week, you are going off that number

Metcon

30-20-10
Air dyne calories - double
Thrusters 42.5/30kg
Double unders - triple

Tuesday 31, October 2017

Warm Up

400 meter run
3x10
pullups
push ups
pvc ohs

Ready

6 min EMOM
Even - hold the bottom of a Push up
* 3 burpees each time you fail
Odd - bear crawl
* 3 burpees if you stop/knees touch ground

Strength

Cycle 4 week 1
Bench Press
5-5-5+ at 65/75/85% of 90% of your 1RPM
If you have been on the cycle, you are adding another 2.5KG to your ORIGINAL 1 rep max for a total of 7.5KG now - IF you found your max last week, you are going off that number

Metcon

Crossfit Linchpin Test 3
3x
21 wallballs 20/14
14 Handstand push ups
7 Deadlifts 140/90kg

Monday 30, October 2017

Warm Up

400 meter run
3x10
pullups
push ups
pvc ohs

Ready

6 Min EMOM
Even-Hollow rocks
Odd-sit ups

Strength

5x3 Squat Cleans
* must catch in the hole*

Metcon

21-15-9
MANMAKERS!!!! (HAHAHAHA!!!) 30lb/15lb
Burpee pullups ( Thanks Neil for giving me this idea while warming up!)
22 min time cap