Warm up:
6 min AMRAP
25 double unders
15 KB swings - light
10 air squats
Right into
4 min AMRAP
10 push ups
10 pull ups
10 sit ups
Day 2 of the Pull up program
3x 5 reps of chest to bar chin ups with a 6 second negative
2 minute rest
2x max reps pull ups with 5 second negative
2 minute rest
2x max hold chin ups 30+ second
Metcon:
31 of each of the following except for the row/run 310 meters fo that
HSPU
Ab mat sit ups
Push ups
Pull ups
Y - whY not box jumps
N - kNees to elbows
Evil wheels
W - floor Wipers
Y - whY not burpees
Everyone rows
All do KB swings
R - jump Rope
Squats goblet
Thursday, December 31, 2015
Wednesday, December 30, 2015
Wednesday 30, December 2015
Warm up:
6 min AMRAP
25 double unders
15 KB swings - light
10 air squats
Right into
4 min AMRAP
10 push ups
10 pull ups
10 sit ups
Strength:
Floor Press
Pyramid
5-10-15-10-5-10-15
5 reps should be heavy and a struggle
10 reps should be heavy and a struggle
15 reps should be heavy and a struggle
After each set of floor press you will do
10 diamond push ups - so 7 sets of 10
Metcon:
Barbell Wednesday
21 deadlifts 70/60kg superset with 21 double KB deadlifts
15 OHS 50/40kg superset with 15 single or double KB OH squats (depends on mobility)
9 thrusters 42.5/32.5kg superset with KB thruster
15 OHS 50/40kg superset with 15 single or double KB OH squats (depends on mobility)
21 deadlifts 70/60kg superset with 21 double KB deadlifts
6 min AMRAP
25 double unders
15 KB swings - light
10 air squats
Right into
4 min AMRAP
10 push ups
10 pull ups
10 sit ups
Strength:
Floor Press
Pyramid
5-10-15-10-5-10-15
5 reps should be heavy and a struggle
10 reps should be heavy and a struggle
15 reps should be heavy and a struggle
After each set of floor press you will do
10 diamond push ups - so 7 sets of 10
Metcon:
Barbell Wednesday
21 deadlifts 70/60kg superset with 21 double KB deadlifts
15 OHS 50/40kg superset with 15 single or double KB OH squats (depends on mobility)
9 thrusters 42.5/32.5kg superset with KB thruster
15 OHS 50/40kg superset with 15 single or double KB OH squats (depends on mobility)
21 deadlifts 70/60kg superset with 21 double KB deadlifts
Tuesday, December 29, 2015
Tuesday 29, December 2015
Warm up:
6 min AMRAP
25 double unders
15 KB swings - light
10 air squats
Right into
4 min AMRAP
10 push ups
10 pull ups
10 sit ups
Skill:
Day 1 Pull up Progression
2x (Always Strict)
Wide grip pull ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Medium grip pull ups max reps
Same as above
Rest 2 minutes
Medium grip chin ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Narrow grip chin ups max reps
Same as above
Strength:
Back squats
12-10-8 warm up
5-5-5-5-5 at 85% of your 1 rep max
Super set the 5 work sets with pause squats at 50% of your 85% for a 3 second hold/count
Metcon:
4x
15 push press
75 double unders
6 min AMRAP
25 double unders
15 KB swings - light
10 air squats
Right into
4 min AMRAP
10 push ups
10 pull ups
10 sit ups
Skill:
Day 1 Pull up Progression
2x (Always Strict)
Wide grip pull ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Medium grip pull ups max reps
Same as above
Rest 2 minutes
Medium grip chin ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Narrow grip chin ups max reps
Same as above
Strength:
Back squats
12-10-8 warm up
5-5-5-5-5 at 85% of your 1 rep max
Super set the 5 work sets with pause squats at 50% of your 85% for a 3 second hold/count
Metcon:
4x
15 push press
75 double unders
Monday, December 28, 2015
New Years Schedule 2015
New Years Eve -
Normal schedule except for NO PM CLASS
New Years Day -
CLOSED
Saturday - back to normal
EFFECTIVE Sunday the 3rd of January we are NO longer having class - please be advised, and sorry for any inconvenience this may of caused. Coaches need a day off too :-)
Normal schedule except for NO PM CLASS
New Years Day -
CLOSED
Saturday - back to normal
EFFECTIVE Sunday the 3rd of January we are NO longer having class - please be advised, and sorry for any inconvenience this may of caused. Coaches need a day off too :-)
Monday 28, December 2015
Warm up:
6 min AMRAP
25 double unders
15 KB swings - light
10 air squats
Right into
4 min AMRAP
10 push ups
10 pull ups
10 sit ups
Skill:
Not today we have a new Hero WOD :-(
Strength:
So after being awake all night thinking I had done something wrong with the programming I realized I didnt put in a max effort today - and it literally kept me up all night, SORRY guys
Strict press
12-10-8 warm up
5-5-5-5-5 @85% of your 1 rep max
Super set your work sets with dumbbell or kettlebell lateral flys 15 reps
Metcon:
Harper
Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate - due to the icy conditions we subbed this with a 500m row
Post rounds completed to comments.
Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.
6 min AMRAP
25 double unders
15 KB swings - light
10 air squats
Right into
4 min AMRAP
10 push ups
10 pull ups
10 sit ups
Skill:
Not today we have a new Hero WOD :-(
Strength:
So after being awake all night thinking I had done something wrong with the programming I realized I didnt put in a max effort today - and it literally kept me up all night, SORRY guys
Strict press
12-10-8 warm up
5-5-5-5-5 @85% of your 1 rep max
Super set your work sets with dumbbell or kettlebell lateral flys 15 reps
Metcon:
Harper
Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate - due to the icy conditions we subbed this with a 500m row
Post rounds completed to comments.
Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.
December 24, 2015
Class time 9am today, doors close at 11am
12 Days of CrossFit or Christmas is performed today
1 deadlift
2 bar muscle ups
3 hang cleans
4 HSPU
5 front squats
6 burpees
7 back squats
8 push ups
9 GHD sit ups
10 thrusters
11 pull ups
12 push press
60/42.5kg
Merry Christmas to everyone!
We are closed tomorrow, but back to it Saturday 9am
12 Days of CrossFit or Christmas is performed today
1 deadlift
2 bar muscle ups
3 hang cleans
4 HSPU
5 front squats
6 burpees
7 back squats
8 push ups
9 GHD sit ups
10 thrusters
11 pull ups
12 push press
60/42.5kg
Merry Christmas to everyone!
We are closed tomorrow, but back to it Saturday 9am
Wednesday 23, December 2015
Warm up:
3 minute single jump rope
Down and back (D&B) spider man crawl
2 minute single jump rope
D&B stiff leg bear crawl
1 minute single jump rope
D&B duck walk
Skill:
Day 2 of the Pull up program
3x 5 reps of chest to bar chin ups with a 6 second negative
2 minute rest
2x max reps pull ups with 5 second negative
2 minute rest
2x max hold chin ups 30+ second
Strength:
Back squats
12-10-8 warm up
6-6-6-6 @ 80% of your 1 rep max
all 7 sets above are to be super set with KB deck squats - 10 reps
Metcon:
Stolen from The Box magazine, becuase my hands hurt today and I dont wanna do all the barbell work we had scheduled HAHA
"Indy"
You have 12 minutes to complete 5 rounds of
5 burpees
10 box jumps
15 KB swings 24/16kg
20 sit ups
If you are unable to do your 5 rounds you have a penalty of
30 wallballs unbroken 20/16lbs
3 minute single jump rope
Down and back (D&B) spider man crawl
2 minute single jump rope
D&B stiff leg bear crawl
1 minute single jump rope
D&B duck walk
Skill:
Day 2 of the Pull up program
3x 5 reps of chest to bar chin ups with a 6 second negative
2 minute rest
2x max reps pull ups with 5 second negative
2 minute rest
2x max hold chin ups 30+ second
Strength:
Back squats
12-10-8 warm up
6-6-6-6 @ 80% of your 1 rep max
all 7 sets above are to be super set with KB deck squats - 10 reps
Metcon:
Stolen from The Box magazine, becuase my hands hurt today and I dont wanna do all the barbell work we had scheduled HAHA
"Indy"
You have 12 minutes to complete 5 rounds of
5 burpees
10 box jumps
15 KB swings 24/16kg
20 sit ups
If you are unable to do your 5 rounds you have a penalty of
30 wallballs unbroken 20/16lbs
Tuesday 22, December 2015
Warm up:
3 minute single jump rope
Down and back (D&B) spider man crawl
2 minute single jump rope
D&B stiff leg bear crawl
1 minute single jump rope
D&B duck walk
Skill:
Tabata knees 2 elbow
Strength:
Bench press
12-10-8 warm up
6-6-6-6 @ 80% of your 1 rep max
Super Set all 7 sets with
15 reps of HEAVY dumbbell lat pull overs
Metcon:
Chain of Pain week 2
Swing
Snatch
Swing
Clean
Press
3 minute single jump rope
Down and back (D&B) spider man crawl
2 minute single jump rope
D&B stiff leg bear crawl
1 minute single jump rope
D&B duck walk
Skill:
Tabata knees 2 elbow
Strength:
Bench press
12-10-8 warm up
6-6-6-6 @ 80% of your 1 rep max
Super Set all 7 sets with
15 reps of HEAVY dumbbell lat pull overs
Metcon:
Chain of Pain week 2
A second week would evolve to:
Snatch
Swing
Clean
Press
The second swing after the snatch builds the next link to the chain. Feel free to set the chain up in any order you wish. Simply make sure that one exercise flows smoothly into the next.
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