November 2014

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WOD – December 1, 2014

 Schedule updates:

  • We now have a noon class daily, M-F

  • We have added 4:30pm class on Tuesdays

  • New early morning schedule takes effect this week:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

 

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

 

WOD

Prep:

Bulletproof shoulder complex

 

Strength:

Review snatch (hang and full)

then,

3 attempts to work-up to weight for EMOM

then,

3 snatches EMOM x 7 min @ 60-70% 1RM

 

 

Training:

10 snatches (95/65)

10 burpees

run 200

9 snatches

9 burpees

run 200

8 snatches

8 burpees

run 200

etc, until

1 snatch

1 burpee

run 200

Post time to comments!

 

Scaling options:

Snatch

  • power or full snatch permitted
  • scale weight to 30-50% 1RM if unable to perform RX weight

WOD – November 28, 2014

Thanksgiving Day and Black Friday hours are as follows:

Thanksgiving Day – 8am ONLY

Black Friday – 9am and 12pm ONLY

The rest of the week will follow a normal schedule.

 

Schedule updates:

  • We now have a noon class daily, M-F

  • We have added 4:30pm class on Tuesdays

  • New early morning schedule takes effect this week:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

 

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

 

WOD

Strength:

Back squat – 3,3,3,2,2,2,1,1

rounds 1-4: moderate weight (50-70% 1RM effort)

rounds 4-8: heavy (>70% 1RM effort)

rest 2-3 min between rounds

 

 

Training:

Death by backsquats (50% 1RM)

1 rep 1st min

2 reps 2nd min

3 reps 3rd min

etc until unable to finish reps within the specified minute

then,

2 min max double unders or double under attempts.

  • Rest 2 min and repeat

Post “death by” score and 2 min max double unders to comments!

 

Scaling options:

No scaling required

 

WOD – November 27, 2014

Happy Thanksgiving!!

Team WOD

WOD – November 26, 2014

THANK YOU for making our 1st year party a success!!  An extra special thanks to: Coach Jen for planning and executing on the party and awards and The Connolly family for hosting the after party!!

 

Thanksgiving Day and Black Friday hours are as follows:

Thanksgiving Day – 8am ONLY

Black Friday – 9am and 12pm ONLY

The rest of the week will follow a normal schedule.

 

Schedule updates:

  • We now have a noon class daily, M-F

  • We have added 4:30pm class on Tuesdays

  • New early morning schedule takes effect this week:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

 

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

 

WOD

Strength:

Review squat cleans

then,

Squat Cleans
One set every 2 minutes for 15 minutes (8 sets)

Set 1: 3 reps @ 50% 1RM
Set 2: 3 reps @ 60%
Set 3: 2 reps @ 70%
Set 4: 2 reps @ 80%
Set 5: 1 rep @ 85%
Set 6: 1 rep @ 90%*
Set 7: 1 rep @ 90-95%*
Set 8: 1 rep @ 90-100%*

*max effort attempts ONLY if sound technique demonstrated

 

Training:

“The Crow”

6 rounds for time of:

5 squat cleans (165/115)

30 double unders

 

Post time to comments!

 

Scaling Options:

Squat cleans

  • scale weight to 70-80% 1RM
  • sub 1 power clean + 1 front squat for each squat clean

Double unders

  • sub max double unders in 1 min
  • sub single/double/single/double to accumulate 15 doubles
  • sub 60 single unders

WOD – November 25, 2014

THANK YOU for making our 1st year party a success!!  An extra special thanks to: Coach Jen for planning and executing on the party and awards and The Connolly family for hosting the after party!!

 

Thanksgiving Day and Black Friday hours are as follows:

Thanksgiving Day – 8am ONLY

Black Friday – 9am and 12pm ONLY

The rest of the week will follow a normal schedule.

 

Schedule updates:

  • We now have a noon class daily, M-F

  • We have added 4:30pm class on Tuesdays

  • New early morning schedule takes effect this week:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

 

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

 

WOD

Prep:

3-4 of each movement of the “filthy fifty” to warm-up and to determine appropriate scaled movements

 

 

Training:

“Filthy Fifty”

50 box jumps (24″ for all)

50 jumping pull ups

50 kettlebell swings (1pd for all)

50 walking lunges

50 knees to elbows

50 push-press (45/30)

50 back extension

50 wall balls (20/14)

50 burpees

50 DUs

(WOD last completed on 8/29/14)

Time-cap: 35 min

 

Post time to comments!

 

Scaling Options:

sub the “dirty thirty” which is 30 of each movement

WOD – November 24, 2015

THANK YOU for making our 1st year party a success!!  An extra special thanks to: Coach Jen for planning and executing on the party and awards and The Connolly family for hosting the after party!!

 

Thanksgiving week holiday hours are still being finalized.  But, we WILL have a morning class on Thanksgiving Day and 2 classes on Black Friday.  The rest of the week will follow a normal schedule. 

 

Schedule updates:

  • We now have a noon class daily, M-F

  • We have added 4:30pm class on Tuesdays

  • New early morning schedule takes effect this week:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

 

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

 

WOD

Prep:

Bulletproof shoulder complex

 

Strength:

deadlift and push jerk review

then,

Push jerk – 3,3,2,2,2,1,1,1

  • Set 1: 3 reps @ 50% 1RM
  • Set 2: 3 reps @ 60%
  • Set 3: 2 reps @ 70%
  • Set 4: 2 reps @ 75%
  • Set 5: 2 reps @ 80%
  • Set 6: 1 rep @ 90%
  • Set 7: 1 rep @ 90-95%
  • Set 8: 1 rep @ 90-100%

 

 

Training:

“CrossFit Games Open 13.2″

AMRAP 10 minutes of:

STANDARD:

5 shoulder to overhead (115/75)

10 deadlifts (115/75)

15 box jumps (24/20)

 

MASTERS:

5 shoulder to overhead (95/55)

10 deadlifts (95/55)

15 box jumps (20)

 

Post push jerk weight and rounds (complete and partial) to comments!

 

Scaling options:

General

  • scale weight as needed

Box jumps

  • sub box step-ups
  • scale box height

WOD – November 21, 2014

1-year anniversary party on Saturday, November, 22nd at the New Governer’s Tavern!  Sign-up at the gym so we can get an accurate head count!  Lurong and gym awards to be given out, so you don’t wanna miss it! Many thanks to Mary and John for hosting the after party at their house immediately following.  Their address is 50 Old Clark Hill Road…go to the end of the dirt road (seriously)

Schedule updates:

  • We now have a noon class daily, M-F

  • We have added 4:30pm class on Tuesdays

  • New early morning schedule takes effect this week:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

 

WOD

Prep:

Bulletproof shoulder complex

 

Strength:

Thrusters

  • 15 minutes t0 build up to a tough double (NOT A 2 REP MAX…NO FAILED ATTEMPTS)

  • Bar is taken from rack

 

 

Training:

“Fran”

21-15-9 reps for time of:

Thrusters (95/65)

Pull-ups

HIT THIS HARD!!!

*If scaling, scale to keep workout > 5 minutes, but < 8 minutes

Post thruster 2 rep weight and “Fran” time to comments!

 

 

Scaling options:

Thrusters

  • scale to weight that allows you to perform no more than 10-12 in a row during round of 21.
  • If scaled weight allows you to complete thrusters unbroken, it’s too light!

Pull-ups

  • sub 12-9-6 eccentric pull-ups or “negatives”
  • sub band (band that allows no more than 10-12 in a row during round of 21)
  • sub ring-rows

WOD – November 20, 2014

1-year anniversary party on Saturday, November, 22nd at the New Governer’s Tavern!  Sign-up at the gym so we can get an accurate head count!  Lurong and gym awards to be given out, so you don’t wanna miss it! Many thanks to Mary and John for hosting the after party at their house immediately following.  Their address is 50 Old Clark Hill Road.

Schedule updates:

  • We now have a noon class daily, M-F

  • We have added 4:30pm class on Tuesdays

  • New early morning schedule takes effect this week:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

 

WOD

Prep:

Strict pull-ups – max reps x 4 attempts (rest 2 min between attempts)

  • If unable to do strict pull-ups, complete max rep eccentric pull-ups (negatives) OR max rep ring rows.  Rest 2 min between attempts.

 

 

Training:

For time:

8 rounds of:

run 400M (rest 2 minutes between runs)

Post total time to comments!

 

 

Scaling options:

400m runs

  • sub 500m row for 400m run
  • scale to 200m

WOD – November 19, 2014

1-year anniversary party on Saturday, November, 22nd at the New Governer’s Tavern!  Sign-up at the gym so we can get an accurate head count!  Lurong and gym awards to be given out, so you don’t wanna miss it! Many thanks to Mary and John for hosting the after party at their house immediately following.  Their address is 50 Old Clark Hill Road.

Schedule updates:

  • We now have a noon class daily, M-F

  • We have added 4:30pm class on Tuesdays

  • New early morning schedule takes effect this week:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

 

WOD

Prep:

Review power cleans

then,

3 Power cleans every 2 minutes x 14 min (8 sets) at 60-70% 1RM

  • Complete 30 sec of double unders between each set

Training:

“Stampede”

 10 rounds for time of:

3 power cleans (135/95)

5 ring dips

7 elephant walks

**14 min time-cap

 

Post time to comments!

 

Scaling options:

**Use an appropriate scale to allow you to complete (or nearly complete) the workout within the 14 minute cap

Power cleans

  • reduce weight to a moderate weight (50-70% 1RM) to achieve and maintain proper technique

Ring dips

  • scale to banded ring dips or box dips

Elephant walks

  • scale ROM
  • sub weighted sit-ups (med ball held overhead)
  • sub sit-ups

WOD – November 18, 2014

1-year anniversary party on Saturday, November, 22nd at the New Governer’s Tavern!  Sign-up at the gym so we can get an accurate head count!  Lurong and gym awards to be given out, so you don’t wanna miss it! 

Schedule updates:

  • We now have a noon class daily, M-F

  • We have added 4:30pm class on Tuesdays

  • New early morning schedule takes effect this week:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

 

WOD

Strength:

review KB C&J, front squats and clean pulls with high-pull

then,

Front squats – 5, 5, 3, 3, 2, 2

  • Start at 50% 1RM and increase by 10% each set as tolerated to heavy/max effort 2RM.  Go for new PR if able.

then,

Clean pulls with high-pull (pulling bar to mid-chest after full hip extension with 2nd pull) – 4 x 70% clean 1RM (x 4 sets with 1-2 minutes between sets)

  • Reduce weight as needed to meet the requirements of the movement

 

Training:

“Sub-zero”

For time:

10 front squats (125/85) / 2 alternating arm KB C&J (1.5/1)

9 front squats / 4 KB C&J

8 front squats / 6 KB C&J

7 front squats / 8 KB C&J

etc, until

1 front squat / 20 KB C&J

Post time to comments!

 

Scaling options:

Front squats

  • scale ROM (cross armed front rack if unable to achieve adequate front rack or goblet squats)
  • reduce weight to a moderate weight (50-60% 1RM)

KB C&J

  • scale KB weight to achieve proper form
  • scale to KB swings (Russian) if shoulder pain/injury