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March 1, 2017

Spring is almost here!  Beginning in March Commitment Club is going to change slightly.  In place of attendance being the metric we measure this month the metric will change to a movement (or more precisely a skill).  March’s CC will be based on Double Unders!  Each member will be placed into one of two groups: those who have the skill and those trying to acquire it.  Based on that you will be required to complete a designated number for the month.  Details will be given in class and questions will be answered then.  The coaches and myself are hoping this helps more members master double unders (you will thank us when you get them:) Good luck!

Warm Up:
4rds
:45 Deadbug
1/1 Knee Hug Lunge Step Vertical Flex/Ext
10 Kips/Kipping Practice
10 EB Press/EB BTN Press

Partner WOD:
“Marty and Doc”
For Time
4rds
10 Deadlifts (185/135)
20 KBS – Russian (AHAP)
4rds
10 S2OH (135/85)
10 Pullups
8rds
10 Front Rack Lunges (95/65)
20 Double Unders
4rds
10 S2OH (135/85)
10 Pullups
4rds
10 Deadlifts (185/135)
20 KBS – Russian (AHAP)

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February 28, 2017

CrossFit:

Warm Up:
500m Row – Easy Pace
3rds
10 Kips/Kipping Practice
10 Dynamic Pushups
10 MB to Toes

Strength:
DB Bench Press
All Levels: 4 x 6 (Build)
Dips 4 x 10

WOD:
“Teaser”
Every 3min x 5
250m Row
10 Ball Slams
MR T2B
*Score is total T2B

BodyFit: 085

Warm Up:
Ankle Circuit
3rds
20 Double Unders
10 Step Lunges
10 Kips/Kipping Practice
10/10 Single Arm KB  Press

WOD:
7min AMRAP
30 Double Unders
10 Ball Slams
Rest 4min
For Time
500m Row
21-15-9
T2B
Seated Russian Twists
500m Row
Rest 4min
For Time
6rds
12 OH Walking Lunge (45/25)
6 Burpees to plate

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February 27, 2017

Congrats to all that completed 17.1 this weekend, it was quite a doozy!  Same plan for this Friday and the upcoming weeks.  Make sure you get your workout in and earn that t-shirt!

Warm Up:
Squat Prep
Then
3rds
10 Scap Depressions
:10 Super Friend Stretch + 4 Front Squats (Build)

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 3 x 7 (Build)
*3 working sets of 7 heavy reps

WOD:
“Hot Potater”
5rds
5 Strict Pullups
10 Taters (53/35)

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February 24, 2017

Tonight is the night, FNL will begin between 6 and 6:30pm.  Heats will be set up based off of when you arrive so if you want to go first get here early.  Looking forward to spending the next few Friday’s together.

Warm Up:
5min Rope Warmup
3rds
Barbell Complex
5 Hang Snatche
5 Snatch Balance
5 OHS
*Build over 3 sets

WOD:
24min EMOM
Min 1: 5 Snatch (115/85)
Min 2: 30 Double Unders (2:1)
Min 3: 5 Overhead Squat
Min 4: 15 Situps

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February 23, 2017

Tomorrow it begins: Friday Night Lights!  See myself or the coaches with money to sign up or with any questions on what to expect.  There will not be a 5:30 class on Fridays for next 5 weeks so that we can get FNL moving and not be here until midnight.  Hope to see you all there.

CrossFit:

Warm Up:
4rds
:45 Deadbug
12 KB Good Morning
8 BB Bent Over Row
4 Speed Deadlifts (Light)

Strength:
Deadlift
All Levels: 3RM – go get a PR!

Choose your own adventure
Flex Sesh:
3rds
10 DB Bicep Curls to Shoulder Press
20 Straight Leg Lifts

Interval:
500m-400m-300m-200m-100m Run
:90 Rest between efforts

BodyFit: 084

Trunk:
3rds
10 Side Pillar with hip kiss (R then L)
:30 6in Hold

WOD:
“Triathlon”
10cal-20cal-30cal-20cal-10cal
AD
Row
100m-200m-400m-200m-100m
Run
*Complete 10 cal bike, 10 cal row, 100m, then proceed

 

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February 21, 2017

Don’t forget Friday is the beginning of Friday Night Lights for the CrossFit Open.  If you are planning to participate be sure to have your money in by Friday.  P.S. don’t let your schedule preclude you from participating – we’ll figure it out.

CrossFit:

Warm Up:
Wrist/Shoulder DROM
PA Clean Warmup x 3
*Childs Pose Progressions

Skill:
Split Jerk Footwork

Strength:
Clean and Jerk
Level 1: Technique
Level 2: Heavy 1

WOD:
“Grace”
30 Clean and Jerks (135/95)

BodyFit: 083

WOD:
8min AMRAP
18 Air Squats
12 Pushups
6 Pullups
Rest 4min
7min AMRAP
1 Farmers Carry (AHAP)
2,4,6,8…. Burpees
*Farmers carry is down and back
Rest 4min
Every 2min x 3
15 Calorie Row
Max Rep Wall Ball (20/14)

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February 20, 2017

Don’t forget this coming Friday will be our first Friday Night Lights session for the CrossFit Open.  Please refer to our Facebook group on how we will be handling FNL this year.  If you’re interested in participating please square up with myself or one of the coaches before Friday.  Looking forward to kicking off the Open season this week!

Warm Up:
Squat Prep
Then
3rds
10 KBS – Russian (AHAP)
8 Goblet Squat (AHAP)
6 Box Jumps (30/24)

Strength:
All Levels: Front Squat – 3RM
*This is a test, go get me a PR!

WOD:
“The Donald”
6rds
10 MB Situps
15 KBS -Russian (72/53)
40 Double Unders (3:1)

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February 17, 2017

Warm Up:
3rds
:25 Nose to Wall HS Hold
10 Scap Depressions
PA Clean Warmup
10/10 Partner Russian Twists

Strength:
All Levels
Strict Pullups & Strict HSPU – 4 x 5
*Add weight if necessary

WOD:
“Building Blocks”
21 Hang Cleans (115/95)
21 Rotational Ball Slams
15 Power Cleans (135/95)
15 Rotational Ball Slams
9 Squat Cleans (155/105)
9 Rotational Ball Slams
*Lateral Jumps x 2 between each round

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February 16, 2017

CrossFit:

Warm Up:
500m Row – Easy pace
3rds
:45 Deadbug
:25 HS Hold
10 KB Good Morning (Heavy)

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Clean Pulls
Level 2: 3 x 5
*Weight should be 100+% of 1 RM Clean

WOD:
Open 16.4
55 Deadlift (225/155)
55 Wall Balls (20/14)
55 Calorie Row
55 HSPU

BodyFit: 082

Warm Up:
Get your chili warm!

Trunk:
4rds
10 MB Situps
:45 Plank Hold

WOD:
21-18-15-12-9-6-3
DB Thruster (35/25)
Bar Facing Burpee