Monday 24, December 2018

CHRISTMAS EVE

9:30am CLASS ONLY

Two choices

12 Days of CrossFit - new version every year

or

Chad

1000 box step ups 20inch box 45lb pack

Friday 21, December 2018

Warm up
Coach led

Ready
Ab destroyer :)

Strength
Hatch Week 10 Day 2
Max set Strict pull ups between sets

Metcon
30-20-10 box jumps 24/20in  and hand release push ups
15-10-5 Strict HSPU and pull ups
10-20-30 burpees and pistol squats

Thursday 20, December 2018

Warm up
Coach led

Ready
Abs - pick a move coach gives a rep count

Strength
Strict press
3-3-3-3 building weight to 1st set of
Push press
3-3-3-3

Metcon
Diane Jumps too
21-41-21
15-30-15
9-18-9
Deadlifts - Double unders - HSPU
102.5/80kg

Wednesday 19, December 2018

Warm up
Coach led

Ready
Snatch warm up

Strength
Snatch
1-1-1-1-1-1-1-1-1

Metcon
4x
20 hang power snatch 35/25
25 Wall balls 20/16lbs
30 calories on the rower
15 min cap

Tuesday 18, December 2018

Warm up
Coach led

Ready
Coaches choice abs

Strength
Hatch squat week 10 day 1
Strict pull ups between sets

Metcon
14 min AMRAP
12 double KB swing and press
10 double KB front rack lunges
8 double KB thrusters
24/16kg

Monday 17, December 2018

Warm up
Coach led

Ready
Core - coaches choice

Strength
Power clean
3-3-3 weight building to
Squat clean
3-3-3

Metcon

Pyramid sprints - same as 12-6

2 rounds 

Friday 14, December 2018

Warm up
Coach led

Ready
4x
30 sec Pulsing side plank e/s
60 sec plank
30 sec robot plank

Strength

Hatch Week 9 Day 2

Metcon

18 min EMOM

Min 1-3-5-7-9-11-13-15-17

10 KB swings Russian

10 Cal rower

Min 2-4-6-8-10-12-14-16-18

10 KB swing American

10 Cal bike

Thursday 13, December 2018

Warm up
Coach led

Ready
3x
20 Double KB sit ups
20 V-Ups

Strength
Snatch
1+1+1 at 70%
Snatch - squat
Hang snatch - no squat
Hang squat snatch

Metcon
800m warm up
12x
30 second sprint 100%
30 second recovery
Keep the treadmill at full speed entire time so you're not wasting time :-)

Wednesday 12, December 2018

Warm up
Coach led

Ready
3x
60 seconds each
Hollow rock
Wall walk to hold
Superman rock

Shoulder Press
Strength
Shoulder Press
5-5-5-5-5
Build up weight each set
Max rep pull ups between sets

Metcon
5x
5 renegade rows 50/35 e/s
10 burpees holding DB
15 burpees

Tuesday 11, December 2018

Warm up
Coach led

Ready
100 ab May sit ups
Squat warm up

Strength
Hatch squat
Week 9 Day 1

Metcon
10 min EMOM
10 Wall balls 20/16lb
5 floor press 60/42.5

Monday 10, December 2018

Warm up
Coach led

Ready
Set up for WOD

Strength
Is the WOD

Metcon
Operation Rock and Roll
10,000 lb deadlift
7,500 lb power clean
5,000 lb push press
Pick a doable weight for each and complete the number of reps to get to that weight
Must complete each move before moving on
Example
DL 70kg = 64 reps
PC 50kg = 63 reps
PP 40kg = 57 reps

1.5 mile run or row after

Friday 7, December 2018

Warm up
Coach led

Ready
Same as Tue

Strength
Hatch
Week 8 Day 2

Metcon
20 min AMRAP
10 KB snatch right arm - AHAP
5 burpees
10 KB snatch left arm
5 burpees
10 KB OH walking lunge right side - AHAP
5 burpees
10 KB OH walking lunge left side
5 burpees

Thursday 6, December 2018

Warm up
Coach led

Ready
50 mountain climbers
50 flutter kicks
50 opposite arm toe touch
25 each side

Strength
Clean and Jerk
65-70-75-80-85%
2 x 2+1
Catch in hole
Rest after the each movement for optimum strength

Metcon
Treadmill sprints
1 min at 60-70-80-90-100% of MAX perceived exertion
3 min recovery (jog)
1 min at 100-90-80-70-60% of MAX perceived exertion
Log your 100% in the notes :-)

Wednesday 5, December 2018

Warm up
Coach led

Ready
20 double KB sit ups
20 crunches

Strength
Snatch
65-70-75% x 3 reps
80-85% x 2 reps
Catch in hole
Do not touch and go

Metcon
15 min EMOM
8 cal bike
4 Dumbbell clean and jerk 50/35lb
* can do all to one side before switching

Tuesday 4, December 2018

Warm up
Coach led

Ready
3x
10 HSPU or 30 second hold
10 wall walks up and down

Strength

Hatch Squat

Week 8 day 1

Metcon
6 x 2 min EMOM
10 toes 2 bar
30 double unders
10 hang cleans 60/42.5kg

Monday 3, December 2018

Warm up
Coach led

Ready
3x
1 min plank
1 min plank jacks

Strength
Sumo Deadlift
5-5-5-5-5
Add weight every round

Metcon
21-15-9
Deadlift 60/40kg
Shoulder to overhead 40/30kg
400m run
15-12-9
Deadlift 70/50kg
S2OH 50/40kg
400m run
12-9-6
Deadlift 80/60kg
S2OH 60/50kg
400m run

Friday 30, November 2018

Warm up
Coach led

Ready
50 double KB sit ups
50 weighted sit ups

Strength
Hatch Squat

Metcon
5x
15 pull ups
15 thrusters 42.5/30kg

Thursday 29, November 2018

Warm up
Coach led

Ready
2x
50 crunches
50 bicycles

Strength
Snatch
3x 60-65-70-75%
2x 80-85%

Metcon
7x
7 burpee box jump overs
7 push press 42.5/30kg
7 pull ups

Wednesday 28, November 2018

Warm up
Coach led

Ready
3x
10 toes to bar
10 four count flutter kicks
10 weighted v-twist

Strength

Sumo Deadlift
5-5-5-5-5
Max rep strict pull ups between sets

Metcon

12 min EMOM
5 clean and jerks 60/42.5
5 front squats
5 burpees

Modify as directed by the coach

Tuesday 27, November 2018

Warm up
Coach led

Ready
3x
25 med ball sit ups - arms locked out
25 mountain climbers

Strength
Hatch
Week 7

 Metcon
YES YOU MUST DO IT
4000m row
Or
2 mile run (can use a treadmill)

Monday 26, November 2018

Warm up
Coach led

Ready
100 ab mat sit ups

Strength
Clean and Jerk
3 x 2+1
60-65-70-75-80%

Metcon
16 min EMOM
Even 15 double KB swings 24/16kg
Odd 15 double front rack lunge

Friday 23, November 2018

Warm up
Coach led

Ready
Roll out all the FOOD

Strength
Hatch Week 6 day 2

Metcon
20 min EMOM
15 cal assault bike
15 ball slams 50/35
Each completed round is a point

Thursday 22, November 2018

Happy Thanksgiving

One class today

9am!

Wednesday 21, October 2018

Warm up
Coach lead

Ready
3x
15 evil wheels
15 toes 2 bar
15  bicycle crunch

Strength
Clean and Jerk
2 sets
3+1 at 60-65-70%
2+1 at 75-80%
Catch in the hole

Metcon

15 min AMRAP

60 double unders

20 KB snatch AHAP

Tuesday 20, November 2018

Warm up
Coach led

Ready
6x
60 second plank
30 x four count flutter kicks

Strength
Hatch
Week 6 day 1
Metcon
21-15-9
Push press 65/45kg
Over the bar burpees

Monday 19, November 2018

Warm up
Coach led

Ready
2x
25 double KB sit-ups
25 crunches
25 mountain climbers

Strength
Snatch
2 x
3 reps at 60&65%
3 reps at 70&75%
3 reps at 80%

Metcon
“Wade”
1200m run
4x
12 Strict pull ups
9 Strict ring dips
6 Strict HSPU
1200m run
Wear a 20lb vest to RX

U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.

Friday 16, November 2018

Warm up
Coach led

Ready
3x
25 RDL
25 evil wheels

Strength
Hatch Squat

Metcon
12 min EMOM
3 clean and jerks 70/50
5 Strict pull ups

Thursday 15, November 2018

Warm up
Coach led

Ready
7 min
10 good mornings
10 evil wheels
10 floor wipers

Strength
Sumo deadlift
5-5-5-3-3-3

Metcon
10-9-8-7-6-5-4-3-2-1
Deadlifts 102.5/80kg
Hang cleans 60/42.5kg
HSPU
20 min time cap

Wednesday 14, November 2018

Warm up
Coach led

 Ready
50 toes 2 bar
50 ab May sit ups

Strength
Snatch
60% 3 x 2
65% 3 x 2
70% 2 x 2
75% 2 x 2

 Metcon
14 min AMRAP
10 KB swings 32/24
10 calories
Increase by 2 every round
Score = last complete round

Tuesday 13, November 2018

Warm up
Coach led

Ready
6x 30 sec on 15 sec off
Back squat hold 130%

Strength
Hatch Squat
Week 5

Metcon
3x
4 minute
2 rounds of
3 squat cleans 75/55kq
15 box jumps 24/20in
Then max rep burpees over the bar
1 minute rest between
Score is total burpees all 3 rounds

Monday 12, November 2018

Warm up
Coach led

Ready
50 double KB sit-ups
50 weighted sit ups

Strength
Clean and Jerk
60% 3x3+1
65% 3x3+1
70% 3x2+1
75% 3x2+1

Metcon
Rembrance Day
18 min AMRAP
11 hang power snatch 35/25kg
11 burpees
11 thrusters 35/25kg
11 pull ups

Thursday 8, November 2018

Warm up
Coach led

Ready
3x
10 Cuban press - light weight bar
10 stots press - light weight bar
90 second third world squat followed by 10 air squats

Strength
Snatch
5 @ 60%
5 @ 65%
3 @ 70%
3 @ 75%
Catch in the hole
Not touch and go

Metcon
15 min AMRAP
15 push press 42.5/30kg
15 OHS
15 pull ups

Wednesday 7, October 2018

Warm up
Coach led

 Ready
Partner
Junk yard dog 10 each
Over under 10 each
Wheel barrow
20 leg toss

Strength
Clean and Jerk
3x60% 2+1 (2 cleans 1 jerk)
4x65% 2+1
5x70% 2+1

Metcon
3x
80 double unders
20 Wall balls 20/16lb
20 hang cleans 50/35kg

Tuesday 6, November 2018

Warm up
Coach led

Ready
6x
30 second hold 130% max
15 second rest

Strength
Hatch squat
Week 4 Day 1

Metcon
7x
1 minute
10 swings
5 cleans e/s
5 snatch e/s
AHAP
Can use multiple kettlebells
Missed round 10 burpees
Score = completed rounds

Monday 5, November 2018

Warm up
Coach led

Metcon
“Bert”
50 burpees
400m run
100 push ups
400m run
150 lunges
400m run
200 squats
400m run
150 lunges
400m run
100 push ups
400m run
50 burpees
Modify as needed
45 min time cap

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

Friday 2, November 2018

Warm up
Coach lead

Ready
SQUATTTTSS

Strength
Hatch Squat

Metcon
Walk

Thursday 1, November 2018

Warm up
Coach lead

Ready
2x
15 barbell thrusters
15 evil wheels

Strength
Jerk
60-65-70% x 3
Then 3RPM

 Metcon
12 min
2 KB thrusters
2 burpees
*add 2 every round
Score = last complete round of both

Wednesday 31, October 2018

Warm up
Coach led

Ready
3x
10 DB push press
10 push ups
10 pull ups - as strict as possible

Strength
Power Clean
70-75-80% x 3
Then 1 set at 3RPM

Metcon
3x
30 Wall balls 20/16lb
30 deadlifts 75/55kg
30 cal on rower

Tuesday 30, October 2018

Warm up
Coach lead

Ready
50 banded KB swings
50 banded hip thrusts
50 banded squats - band around knees

Strength
Hatch Squat

Metcon
5x
5 power cleans 60/42.5kg
10 front squats
15 toes to bar

Monday 29, October 2018

Warm up
Coach led

Ready
25 single leg step ups w/ weight 25e/s
25 weighted RDL
25 weighted lunges e/s

Strength
Power Snatch
70-75-80% x 3
1x3 at your Max today

Metcon
2x
25 box jumps 24/20in
50 KB swings 32/24kg
25 goblet squats
50 KB swings

Friday 26, October 2018

Warm up
Coach led

Ready
6x
30 second on 15 second off
130% of back squat
No belt

Strength
Hatch squat program

Metcon
If you choose
300 double unders
100 evil wheels

Thursday 25, October 2018

Warm up
Coach led

Ready
Oly warm up

Strength
Power Clean
5x5 at 75%
3x3 at 85%

Metcon
5x3 min AMRAP
3 deadlifts 102.5/80kg
6 push ups
9 box jumps 24/20in
1 min rest

Wednesday 24, October 2018

Warm up
Coach led

Ready
Olympic warm up

Strength
Power Snatch
3x5@75%
Position
Not touch and go
Deliberate and confident

Metcon
16 min AMRAP
16 cal row
16 KB snatch 24/16kg
16 C2B pull ups

Tuesday 23, October 2018

Warm up
Coach led

Ready
50 banded KB swings
50 good mornings
50 banded hip thrusts

Ready
50 banded KB swings
50 good mornings
50 banded hip thrusts

Metcon
10 min AMRAP
2 KB swings 32/24kg
2 burpees
Every round add 2 reps to each
Score is total completed round

Monday 22, October 2018

Warm up
Coach led

Ready
3x
10 DB push press
10 evil wheels
10 DB squats

Strength
Shoulder Press
5x3 @ 70%
Push jerk
3x5 @ 65%

Metcon
100 thrusters 42.5/30kg
*every time you break 30 double unders

Friday 19, October 2018

Warm up
Coach led

Ready
4x
10 straight leg lifts
10 knees to elbows
10 toes 2 bar
All as strict as possible

Strength

Hatch Program

Day 2 - Week 1

Metcon

300 KB swings - AHAP

Thursday 18, October 2018

Warm up
Coach led

Ready
25 burpee broad jumps
25 hollow rocks

Strength
Bench Press
5x5

Metcon
50 DB OH walking lunges 50/35lb
25 calories - rower
50 Wall balls 20/16lb
25 calories - rower
50 Wall balls
25 calories - rower
50 DB OH walking lunges 50/35lb

Wednesday 17, October 2018

Warm up
Coach led

 Ready
Olympic lift prep

Strength
Power Snatch
3x5 @ 70%

Metcon
“Dork”
6x
60 Double unders
30 KB swings 24/16kg
15 burpees

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

Tuesday 16, October 2018

Warm up
Coach led

Ready
50 banded KB swings - YES really
50 banded knee push outs
50 banded hip thrust

Strength
Hatch Program
Day 1 - Week 1
Back squat
Front squat
You have the reps and %

 Metcon
12 min EMOM - EVERY 2 minutes
5 HSPU
10 deadlifts 102.5/80kg
Remainder of time max rep box jumps 24/20
Score = # of box jumps

Monday 15, October 2018

Warm up
Coach led

Ready
Olympic lift prep

Strength
Power Clean
3x5 @ 70%

Push jerk
3x5 @ 60%

Metcon
20 min Alternating EMOM
Odd - 3 clean and jerks 70/50kg
Even - max rep burpee pull ups
Score = number burpee pull ups

Friday 12, October 2018

Warm up
Coach led

Ready
5x
250m row sprint 30 sec rest
Log best time

Strength
Shoulder Press
Find your 3 rep max

Metcon

21-15-9

Deadlifts 60/42.5kg

HSPU

Hang cleans

Toes 2 Bar

Thursday 11, October 2018

Warm up
Coach led

Ready
5 min 30 sec on 10 sec off
Front rack hold - NO BELT 110% of your FS max

Strength
Front Squat
Find your 3 rep max
IF YOU DON'T HAVE YOUR 1 REP - YOU MUST

Metcon
800m run
100 KB swings
800m run