Workouts for 4/23-4/30/2018

Monday, April 23

STRENGTH/SKILL

3x5 Back Squat
    If did >5 reps on last weeks BS, add 5lbs.
    If not, subtract 10% of last weeks weight.
30s Handstand Hold

CONDITIONING

15-12-9-6-3, for Time:
    Wallballs (20/14#)    FB: (25/20#)
    Toes-to-Bar
    Thrusters (75/45#)   FB: (115/75#)


Tuesday, April 24

STRENGTH/SKILL

3x5 Deadlift
    If did >5 reps on last weeks Deadlift, add 5lbs.
    If not, subtract 10% of last weeks weight.

CONDITIONING

3 Rounds For Time:
    20 KB Swings (53/35#)
    50 Ft Sandbag Bear Hug Carry
    10 Ground-To-Overhead w/Sandbag
    50 Ft Sandbag Bear Hug Carry


Wednesday, April 25

STRENGTH/SKILL

3 Supersets:
    5 Strict Press
        If did >5 reps on last weeks Press, add 2.5lbs.
        If not, subtract 10% of last weeks weight.
   10 Bicep Curls

CONDITIONING

4 Rounds For Time:
    25 Sit-ups    FB: GHD Sit-up
    3 Rope Climbs
    400m Run


Thursday, April 26

STRENGTH/SKILL

Snatch Complex
4 Rounds, Increasing Weight:
    5 Snatch Pulls
    5 Hang Snatch
    5 Overhead Squat

CONDITIONING

For Time:
    150 Air Squats
EMOM:
    3 Push-ups


Friday, April 27

STRENGTH/SKILL

3x5 Front Squat
    If did >5 reps on last weeks FS, add 5lbs.
    If not, subtract 10% of last weeks weight.
30s Front Rack hold

CONDITIONING

10 Min AMRAP:
3-6-9...
    Deadlift (205/135#)    FB: 225/155#
    Burpee Box Jump Over (24/20")


Saturday, April 28

*Reminder: Gymnastics Clinic at 11a!*

"Cindy"
20 Minute AMRAP:
    5 Pullups
    10 Pushups
    15 Air Squats

Workouts for 4/16-4/21/2018

Hi Jets! If you missed our introduction to the Greyskull Progression last week, you can check it out here. This week we'll be adding 2.5lb to our Press weight from last week and 5lbs to our Squat and Deadlift weights. Also, same as last week, on your 3rd set, don't forget to go for max reps! See you at the gym!


Monday, April 16

STRENGTH/SKILL

Back Squat 3X5
    If did >5 reps on last weeks FS, add 5lbs.
    If not, subtract 10% of last weeks weight.

CONDITIONING

For Time:
    800m Run
    30 Pullups
    60 Pushups
    800m Run


Tuesday, April 17

STRENGTH/SKILL

20 Minutes to work to a heavy set of:
    1 Power Snatch + 1 Hang Squat Snatch
    Rest 2 Minutes Between Sets

CONDITIONING

8 Minute AMRAP:
    2 Wall Walks    FB: 4 HSPU
    8 KB Swings (53/35#)
    12 Situps    FB: GHD Situp


Wednesday, April 18

STRENGTH/SKILL

Superset:
    Strict Press 3X5
        If did >5 reps on last weeks FS, add 2.5lbs.
        If not, subtract 10% of last weeks weight.
    3 Pull-up Negatives + 3 Ring Pushdowns

CONDITIONING

For Time:
    20 Box Jumps (30/24")
    28 Push Press (135/95#)
    44 Slamballs (50/40#)


Thursday, April 19

STRENGTH/SKILL

Deadlift 3X5
    If did >5 reps on last weeks FS, add 5lbs.
    If not, subtract 10% of last weeks weight.

CONDITIONING

"Firefighter 400"
3 Rounds For Time:
     10 Sandbag Shouldering (each side)
     15 Sandbag Zercher Squat
     10 Sandbag Cleans
     10 Sandbag Single-Leg Row (each side)
     15 Sandbag Thrusters


Friday, April 20

STRENGTH/SKILL

Superset:
    Front Squat 3X5
        If did >5 reps on last weeks FS, add 5lbs.
        If not, subtract 10% of last weeks weight.
    30s Front Rack hold

CONDITIONING

3 Rounds For Time:
    3 Rope Climbs
    10 Toes-2-Bar
    22 Overhead Plate Lunges (45/25#)
    2 Minute Rest


Saturday, April 21

CONDITIONING

"Nancy"
5 Rounds for Time:
    400m Run
    15 Overhead Squats (95/65#)

Workouts for 4/9-4/14/2018

Welcome to the start of our second quarter of 2018! This quarter, as the weather improves, look for more workouts outside and more running in preparation for Murph at the end of May. This cycle we're mixing up our strength progression. At the direction of Coach Zach, we'll be following the Greyskull Progression. You can read about it in depth here. See you at the gym!


Monday, April 9

STRENGTH/SKILL

3X5 Back Squat @ 80% of 2RM

CONDITIONING

15 Min AMRAP:
    250m Row
    10 Wall Balls (20/14#)
    20 Situps    FB: GHD Situps


Tuesday, April 10

STRENGTH/SKILL

3 Supersets:
    5 Strict Press @ 80% of 2RM
    5 Strict Pull-Ups


CONDITIONING

"Bear Complex"
5 Rounds for Load:
    7 Unbroken Sets of the Following Complex:
        1 Power Clean
        1 Front Squat
        1 Push Press
        1 Back Squat
        1 Push Press


Wednesday, April 11

STRENGTH/SKILL

3X5 Deadlift @ 80% of 2RM

CONDITIONING

12 Min EMOM:
    Min 1 - Kettlebell Swings (53/35#)
    Min 2 - Double Unders
    Min 3 - Ring Dips


Thursday, April 12

STRENGTH/SKILL

5 Sets, Increasing Weight:
     2 Snatch High Pull + 2 Squat Snatch

CONDITIONING

200m Run
400m Run
800m Run
400m Run
200m Run
*Rest 2-3min in between each


Friday, April 13

STRENGTH/SKILL

3X5 Front Squat@ 70% of Back Squat 2RM

CONDITIONING

"Mary Lite"
20 Min AMRAP:
    5 Wall Walks    FB: 5 HSPU
    10 Assisted Single Leg Squats    FB: 10 Pistols
    15 Pull-Ups


Saturday, April 14

*Reminder: Gymnastics Clinic at 11a!*

CONDITIONING

"Grace"
    30 Clean and Jerk (135/95#)

Rest 5 Minutes

"Annie"
50-40-30-20-10:
    Double Unders
    Situps

Workouts for 4/2-4/7/2018

Welcome to the Second Baseline Week of 2018!

This is our opportunity to see how far we've come during The Open! For those who will be experiencing it for the first time, checkout our original post.

For those looking for an added bonus this round, challenge yourself by making sure you are hitting all movement standards and saying "no rep" to yourself when you're not. Wall ball didn't hit above the yellow? Squat not below parallel? No rep! Don't be afraid to move down in weight, or move to a different progression to be successful. Never hesitate to ask your coach for advice! We are here for YOU!

We are all here to support and cheer each other on. Good luck and see you this week!


Monday, April 2

STRENGTH/SKILL

2 RM Bench Press

CONDITIONING

"The Chief"
5 Rounds of:
    3 Min AMRAP:
        3 Power Cleans (135/95#)
        6 Push Ups
        9 Squats
    Rest 1 Min Between Rounds


Tuesday, April 3

STRENGTH/SKILL/CONDITIONING

Each for Time (rest as needed between):
    100 DUs or Max DUs in 3 Min (whichever comes first)

    500m Row

    Handstand Against Wall for Time (Scale: Max Plank Hold)

    1 Min Max Sit-Ups

    Max Bar Hang    FB: With 1/2 BW vest

    Vertical Jump

    Max Ring Support Hold

    2 Min Push Up Test


Wednesday, April 4

STRENGTH/SKILL

2 RM Back Squat

CONDITIONING

1 Mile Run

Rest

1 Min Max Burpees


Thursday, April 5

STRENGTH/SKILL

2 RM Strict Press

CONDITIONING

"Helen"
3 Rounds for Time:
    400m Run
    21 KB Swings (53/35#)
    12 Pull-Ups


Friday, April 6

STRENGTH/SKILL

A. 2 RM Snatch

B. 2 RM Clean

C. 2 RM Deadlift


Saturday, April 7

COMMUNITY DAY

TBD

Workouts for 3/26-3/31/2018

Monday, March 26

*5:30a, 10:30a, and 6p are Designated as Open Make-Up Times*

STRENGTH/SKILL

Superset:
    5-5-5 Bench Press
    15 Plate Russian Twist
Rest 2-3 Min

CONDITIONING

"Muddy 40"
For Time w/Partner:
    40 Alternating Slam Balls
    40 Alternating Lateral Ball Toss (20 Left/20 Right)
    40 Alternating Squat & Chuck
    40 Burpee Over & Back


Tuesday, March 27

STRENGTH/SKILL

5 Sets of:
    3 Back Squats @ 4040 Tempo (60% of BW or 5RM)
Rest 45s

CONDITIONING

12 Min AMRAP:
5-10-15-20-25-30...
    Double Unders
    Kettlebell Swings (53/35#)
    Toes-to-Bar


Wednesday, March 28

STRENGTH/SKILL

A. 15 Min HS Practice

B. Accumulate 2 Min in Active Knuckles-Up Bar Hang

CONDITIONING

24 Rounds:
    20s Ring Push Downs, 10s Rest
    20s Hand Weight Shift (in plank or HS), 10s Rest
    20s Dips, 10s Rest


Thursday, March 29

STRENGTH/SKILL

A. 12 Min to Find 1RM Squat Clean

B. 8 Min EMOM:
        1 Power Clean + 3 Front Squats
            Min 1&2: 65% of 1RM
            Min 3&4: 70% of 1RM
            Min 5&6: 75% of 1RM
            Min 7&8: 80% of 1RM

CONDITIONING

5 Rounds for Time:
    1 Rope Climb     FB: legless
    250m Row Sprint


Friday, March 30

STRENGTH/SKILL

10-15 Min Review WOD and Movements

CONDITIONING

3 Rounds for Time, 1 Min Each:  (FB: w/Weight Vest)
    Plate Step-Ups
    Sledhammer Strike
    Hose Drag
    Sand Bag Clean (heavy)
    Farmer Carry (70/53#)
    Backwards Sled Drag
    Rest


Saturday, March 31

CONDITIONING

"DT"

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

5 Rounds for Time:
    12 Deadlift (155/105#)
    9 Hang Power Clean
    6 Push Jerk

Workouts for 3/19-3/24/2018

Monday, March 19

*5:30a, 10:30a, and 6p are Designated as Open Make-Up Times*

STRENGTH/SKILL

5 Min to Warm-Up Back Squat

4 Sets of:
    5 Back Squats @ 4040 Tempo (50% of BW or 5RM)
    Rest 45s

CONDITIONING

4 Rounds for Reps:
    :30s Wall Balls (16/12# to 11' Target)
    :30s Box Jumps (24/20#)
1 Min Rest Between Rounds

CASH OUT

3 Sets of:
    1 Min Wall Sit
    15 Deficit Calf Raises


Tuesday, March 20

STRENGTH/SKILL

10 Min EMOM:
    2 Snatch Pull + 1 Power Snatch + 2 OHS

CONDITIONING

4 x 400m Sprints


Wednesday, March 21

STRENGTH/SKILL

5-10 Min Kipping Practice

CONDITIONING

4 Rounds for Time:
    20 CTB Pull-Ups
    20 Burpees
    20 Sit-Ups     FB: GHD
Rest 1 Min Between Rounds

CASH OUT

Tabata Alternating Hollow Rock/Arch Rock


Thursday, March 22

STRENGTH/SKILL

3 Superset:
    3 Squat Clean
    1 Min Front Rack Hold
Rest 2-3 Min

CONDITIONING

15-12-9-6-3:
    DB Hang Clean and Jerks (50/35#)
    Cal Row


Friday, March 23

TBD - Active Recovery Based on Open Workout


Saturday, March 24

OPEN 18.5

Workouts for 3/12-3/17/2018

Monday, March 12

*5:30a, 10:30a, and 6p are Designated as Open Make-Up Times*

STRENGTH/SKILL

SuperSet:
    4-3-2 Press
    8-6-4 Push Press
    8-4-2 Weighted Strict Chest-to-Bar Pull-Ups
Rest 2-3 Min in Between Sets

CONDITIONING

7 Rounds, Every 2-3 Min:
    200m Sprint

CASH OUT

Max Unbroken 10' Wall Balls


Tuesday, March 13

STRENGTH/SKILL

SuperSet:
    3-3-3 Front Squat
    5-5-5 Back Squat
Rest 2-3 Min in Between Sets

CONDITIONING

Open Workout 14.3
8 Min "As Many Reps As Possible":
    10 Deadlifts (135/95#)
    15 Box Jumps (24/20")
    15 Deadlifts (185/135#)
    15 Box Jumps
    20 Deadlifts (225/155#)
    15 Box Jumps
    25 Deadlifts (275/185#)
    15 Box Jumps
    30 Deadlifts (315/205#)
    15 Box Jumps
    35 Deadlifts (365/225#)
    15 Box Jumps


Wednesday, March 14

STRENGTH/SKILL

Clean Review & Practice:
    3 Sets, Every 90s:
        3 Clean Pulls+1 Squat Clean

CONDITIONING

At the request of Kelley Dyer, Zachary Dyer's mom and fellow CrossFitter and gym owner, we, along with many gyms around the world will do "Dyer" on Zachary's birthday.

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zach write up.png

"Dyer"
23 Min AMRAP:
    3 Power Cleans (205/155#)
    14 Handstand Push-Ups
    9 Front Squats (205/155#)
    2 Muscle-Ups


Thursday, March 15

STRENGTH/SKILL

3 Sets of:
    2/side Turkish Get-Ups
    5/side SA DB OH Lunge (50/35#)
Rest 2-3 Min in Between Sets

CONDITIONING

3 Rounds for Time:
    1000m Row
    25 Toes-to-Bar
    25 KBS


Friday, March 16

TBD - Active Recovery Based on Open Workout


Saturday, March 17

OPEN 18.4

Workouts for 3/5-3/10/2018

Monday, March 5

*5:30a, 10:30a, and 6p are Designated as Open Make-Up Times*

STRENGTH/SKILL

8-4-3-2:
    Strict Weighted Pull-Ups
    Strict Weighted Ring Dips

CONDITIONING

12 Min AMRAP:
    15 Box Jump (24/20")
    12 Push Press (95/65#)
     9 Chest-To-Bar Pull-Ups


Tuesday, March 6

STRENGTH/SKILL

10-7-5-3 Deadlift

CONDITIONING

3 Rounds For Time:
    30 DUs
    20 Goblet Squats or Alternating Pistols
    10 Deadlift (205/155#)
Rest 1 Min Between Rounds


Wednesday, March 7

STRENGTH/SKILL

10 Sets, Every 90s, Increasing Weight of:
    1 Power Snatch + 3 OHS

CONDITIONING

12-9-6:
    Thruster (20-30# more than usual)
    Slam Ball (moderate)


Thursday, March 8

STRENGTH/SKILL

3 Sets:
    Backwards Sled Drag
    2x Around Rig Suitcase Carry
Rest 90s

CONDITIONING

15 Min EMOM, 30s Work/30s Rest:
    Plate Sit-Ups    FB: GHD Sit-Ups
    Weight Good Morning    FB: GHD Hip Ext
    HS or Plank Shoulder Taps    FB: 50ft HS Walk


Friday, March 9

TBD - Active Recovery Based on Open Workout


Saturday, March 10

OPEN 18.3

Workouts for 2/26-3/3/2018

Monday, February 26

*5:30a, 10:30a, and 6p are Designated as Open Make-Up Times*

STRENGTH/SKILL

10 Min EMOM:
    3 Snatch Pull
    2 Hang Power Snatch
    1 Drop Snatch

CONDITIONING

18.1 Make-Up 

OR

20 Min AMRAP:
    8 Power Snatch (95/65#)
    10 Push-Ups
    50/30 Singles or Doubles
        (If you are proficient at DUs, do singles;
         if you struggle with DUs, do doubles).


Tuesday, February 27

STRENGTH/SKILL

8-5-3 Deadlift w/Max Hold on Last Rep

CONDITIONING

Mini Mainsite 20180217
3 Rounds of:
    3 Min of:
        10 Front Squats (135/95#)   FB: 185/125#
        10 Box Jumps (30/24")    FB: 36/30"
        Max Cal Row
Rest 3 Min Between Rounds


Wednesday, February 28

STRENGTH/SKILL

Superset:
    8-5-3 Bench Press (Aim for Men: BW/ Women: 3/4 BW on 3 Rep)
    Max Handstand Hold

CONDITIONING

12 Min EMOM:
    Min 1: 3 Strict HSPU or Wall Walks
    Min 2: 2 Muscle-Ups or 4 MU Transitions or 8 Jumping Ring Dips
    Min 3: 12 Slamball Russian Twists (50/40#)


Thursday, March 1

STRENGTH/SKILL

3 Rounds Superset:
    8-5-3 Back Squat
    :45 sec Front Rack Hold @ BS Wt
Rest 90 seconds

CONDITIONING

8 Rounds for Time:
    10 DB Suitcase Lunge (55/40#)
    15 KBS (62/44#)
1 Min Rest


Friday, March 2

TBD - Active Recovery Based on Open Workout


Saturday, March 3

OPEN 18.2

Workouts for 2/19-2/24/2018

Monday, February 19

STRENGTH/SKILL

8-6-4-2 Romanian Deadlift

CONDITIONING

Mainsite 20180208:
5 Min AMRAP:
    3 Deadlifts (115/75#)
    7 Push Press 


Tuesday, February 20

CONDITIONING

In Teams of 2, Alternating Rounds, 20 Min AMRAP:
    12 Front Squats
    18 KB Swings
    24 Double-Unders


Wednesday, February 21

STRENGTH/SKILL

Superset:
    8-6-4-2 Push Jerk
    Max Knuckle-Up Weighted Bar Hang

CONDITIONING

Mainsite 20180207
12 Min AMRAP
    20 Sit-Ups    FB: 10 GHD Sit-Ups
    10 Left-Arm OH Walking Lunge (45/30#)
    10 Right-Arm OH Walking Lunge


Thursday, February 22

CONDITIONING

3 Rounds for Time:
    30 Calorie Row
    30 Wall Balls (20/14#)    FB: 25/16#

Rest 5 Min

5 Min AMRAP:
    Burpee Box Jump Overs (24/20")


Friday, February 23

TBD - Active Recovery Based on Open Workout


Saturday, February 24

OPEN 18.1

Workouts for 2/12-2/17/2018

Monday, February 12

STRENGTH/SKILL

1 RM Clean & Jerk

CONDITIONING

3 Rounds for Time:
    100m Sprint
    10 Squat Clean Thrusters (115/75#)
    15 KBS
    100m Sprint
Rest 2 Minutes Between Rounds


Tuesday, February 13

STRENGTH/SKILL

5-5-5 Deadlift

CONDITIONING

4 Rounds for Time:
    30 Double Unders
    15 Deadlifts (185/125#)
    15 Box Jump (24/20")


Wednesday, February 14

STRENGTH/SKILL

1 RM Squat Snatch

CONDITIONING

Workout 16.3
7 Min AMRAP:
    10 Power Snatches (75/55#)
    3 Chest-to-Bar Pull-Ups    FB: Bar Muscle-Ups


Thursday, February 15

STRENGTH/SKILL

3 Sets of:
    8 Ab-Wheel
    8 GHD Back Extensions

CONDITIONING

10 Rounds for Time:
    7 Toes-2-Bar
    7 Push Press (85/55#)
:30s Rest


Friday, February 16

STRENGTH/SKILL

3-3-3 Back Squat

CONDITIONING

7 Min AMRAP:
    Burpees to 6" Target


Saturday, February 17

CONDITIONING

Workout 15.5
27-21-15-9 Reps for Time:
    Row Calories
    Thrusters

Workouts for 2/5-2/10/2018

Monday, February 5

STRENGTH/SKILL

3-3-3 Front Squat
3-3-3 Thruster
3-3-3 Push Jerk

CONDITIONING

Main Site Workout 180123, 12-9-6:
    Hang squat cleans (65/45#)    FB: 125/85#
    Burpees    FB: Burpee C2B Pull-Ups


Tuesday, February 6

CONDITIONING

In Teams of 2, for Time:
    1000m Row
    2 Rounds for TIme:
        80 Double-Unders
        52 Walking Front Rack Lunges
        80 Double-Unders
        52 KB Taters
    1000m Row


Wednesday, February 7

STRENGTH/SKILL

Handstand/Handstand Push-Up Review and Practice

CONDITIONING

Workout 17.1, For Time (20 Min Cap):
    10 Dumbbell Snatches (50/35#)
    15 Burpee Box Jump-Overs (24/20")
    20 Dumbbell Snatches
    15 Burpee Box Jump-Overs
    30 Dumbbell Snatches
    15 Burpee Box Jump-Overs
    40 Dumbbell Snatches
    15 Burpee Box Jump-Overs
    50 Dumbbell Snatches
    15 Burpee Box Jump-Overs


Thursday, February 8

STRENGTH/SKILL

3-3-3-3-3 Deficit Deadlift

CONDITIONING

"All Ball Fives", For Time:
5-15-25-15-5:
    Wall Balls
    Med Ball Cleans
    Med Ball Sit Ups


Friday, February 9

STRENGTH/SKILL

3-3-3-3-3 Overhead Squat

CONDITIONING

21-15-9, For Time:
    Push Press (135/95#)
    Power Clean


Saturday, February 10

CONDITIONING

For Time:
    25 Walking Lunges
    20 Pull-Ups
    50 Box Jumps (24/20")
    20 Double-Unders
    25 Ring Dips
    20 Toes-2-Bar
    30 KBS (62/44#)
    30 Sit-Ups
    20 DB Hang Squat Cleans (55/35#)
    25 Back Extensions
    30 Wall Balls (20/14#)
    3 Rope Climbs

Workouts for 1/29-2/3/2018

This week we continue our "Road to the Open" preparation and our last week of the Wendler strength cycle for a while. Our Intramural Sign-Ups are live! Sign up HERE.

Finally, just a reminder of the occurring programming changes:

1) Active grip strength improvement focus--we continue a "no barbell drop" policy during class. The exception here, of course, is for safety. If you need to drop the barbell, DROP. But otherwise, make your best effort not to.

2) More skill/technique work. THIS week, muscle-ups!

3) More conditioning focused workouts--more intervals, pacing, and the occasionally longer workout. More previous Open workouts!

4) WOD scoring change--in the open AMRAP workouts are recorded as a single, total rep count. This week we will be asking for a total number of reps instead of the usual "rounds plus reps" at the end of the WOD.

As always, never hesitate to reach out to the gym or your coaches with questions!


Monday, January 29

STRENGTH/SKILL

SuperSet:
    Deadlift
        1x5 @ 75% of 2RM
        1x3 @ 85% of 2RM
        1x1+ @ 95% of 2RM
    Max Knuckle-Up Bar Hang
Rest 2-3 Min Between Sets

CONDITIONING

10 Min AMRAP:
    5 Snatches (95/65#)
    10 OH Walking Lunge
    1 Rope Climb


Tuesday, January 30

STRENGTH/SKILL

SuperSet:
    3 Sets:
        8 Heavy Thrusters
        8 Alternating Pistols
    Rest 2-3 Min

CONDITIONING

Workout 16.4, 13 Min AMRAP:
    55 Deadlifts
    55 Wall Balls
    55 Cal Row
    55 Hand-Release Push-Ups    FB: HSPU


Wednesday, January 31

STRENGTH/SKILL

Muscle-Up Technique Practice

CONDITIONING

Main Site Workout 180115, For Time:
    10 Muscle-Ups
    25 Thrusters (75/55#)
    1000m Row
    25 Thrusters
    10 Muscle-Ups


Thursday, February 1

STRENGTH/SKILL

Back Squat
    1x5 @ 75% of 2RM
    1x3 @ 85% of 2RM
    1x1+ @ 95% of 2RM

CONDITIONING

21-15-9:
    Alternating Single-Arm KBS
    Box Jumps    FB: 30/24"


Friday, February 2

SuperSet:
    Strict Press
        1x5 @ 75% of 2RM
        1x3 @ 85% of 2RM
        1x1+ @ 95% of 2RM
    6/4/2 Strict Weighted Pull-Ups 

CONDITIONING

3 Sets, 1 Min of Each:
    Single-Arm DB OH Reverse Lunge
    Chest-2-Bar Pull-Ups
    Burpees
    DUs


Saturday, February 3

COMMUNITY DAY, 10a Class Only

Workouts for 1/22-1/27/2018

This week we continue our "Road to the Open" preparation. Just a reminder of the occurring and upcoming programming changes:

1) Active grip strength improvement focus--we continue a "no barbell drop" policy during class. The exception here, of course, is for safety. If you need to drop the barbell, DROP. But otherwise, make your best effort not to.

2) More skill/technique work. Next week expect to see more practice with pistols and muscle-ups!

3) More conditioning focused workouts--more intervals, pacing, and the occasionally longer workout. This week we're starting to throw in Main Site and previous Open workouts. Plus, a special treat of "18.0" on Wednesday!

4) WOD scoring change--in the open AMRAP workouts are recorded as a single, total rep count. This week we will be asking for a total number of reps instead of the usual "rounds plus reps" at the end of the WOD.

Our Intramural Sign-Ups are live! Check your email for details.

As always, never hesitate to reach out to the gym or your coaches with questions!


Monday, January 22

STRENGTH/SKILL

Superset:
    Strict Press
        1x3 @ 70% of 2RM
        1x3 @ 80% of 2RM
        1x3+ @ 90% of 2RM
    8 Alternating DB Clean & Jerk (increasing wt.)

CONDITIONING

10 Min AMRAP:
    3 Hang Power Cleans    (FB: HSPUs on 25s w/AbMat)
    2 Push Presses    (FB: HPC 165/105#)
    1 Rope Climb    (FB: Legless, no jumping OR 1 BMU)


Tuesday, January 23

STRENGTH/SKILL

3 Sets (30s Work/30s Rest):
    Strict Chin-Ups Increasing Wt    FB: On Rings
    Weighted Bar Hang    FB: 50% BW
    Weighted Good Mornings

CONDITIONING

18 Min AMRAP, In Teams of 2:
    50 Plate OH Forward Lunges (45/25#)
        -Partner hold plank on elbows
    50 Russian Twists (same plate)
        -Partner hangs from bar
    50 KBS (62/44#)
        -Partner suitcase hold plate


Wednesday, January 24

STRENGTH/SKILL

5 Sets, Every 2 Min:
    1 Hang Power Snatch + 1 OHS w/3 Sec Pause

CONDITIONING

"18.0"
21-15-9:
    Dumbbell Snatch (50/35#)
    Burpees Over Dumbbell


Thursday, January 25

STRENGTH/SKILL

Superset:
    Deadlift
        1x3 @ 70% of 2RM
        1x3 @ 80% of 2RM
        1x3+ @ 90% of 2RM
    8-6-4 Weighted Push-Ups
Rest 2 Min Between Sets

CONDITIONING

5 Rounds for Time:
    9 Deadlifts (155/115#)
    12 Push-Ups
    15 Cal Row
    1 Min Rest
  
Friday, January 26

STRENGTH/SKILL

Back Squat
    1x3 @ 70% of 2RM
    1x3 @ 80% of 2RM
    1x3+ @ 90% of 2RM

CONDITIONING

"Main Site 180112"
20 Min AMRAP:
    20 MedBall Cleans (14/10#)    FB: 20/14#
    30 Double-Unders    FB: 60 DUs


Saturday, January 27

STRENGTH/SKILL

A. 10 Min Ankle/Calf Mobility

B. Test Box Jump Skill Progression

CONDITIONING

"Kelly"
5 Rounds for Time:
    400m Run
    30 Box Jump
    30 Wall Balls

Workouts for 1/15-1/20/2018

Hope you all had a great baseline week last week! This week officially starts our "Road to the Open" preparation. Our programming focus is shifting slightly and you will notice the following beginning this week:

1) Active grip strength improvement focus--we are implementing a "no barbell drop" policy during class. The exception here, of course, is for safety. If you need to drop the barbell, DROP. But otherwise, make your best effort not to.

2) More skill/technique work.

3) More conditioning focused workouts--more intervals, pacing, and the occasionally longer workout.

4) WOD scoring change--in the open AMRAP workouts are recorded as a single, total rep count. We will occasionally start asking for a total instead of the usual "rounds plus reps" at the end of the WOD.

At Jet, we will run our own Intramural event with details coming this week, but here's how The Open works worldwide.

Good luck to you all, and never hesitate to reach out to the gym or your coaches with questions!


Monday, January 15

STRENGTH/SKILL

Superset:
    Back Squat
        1x5 @ 65% of 2RM
        1x5 @ 75% of 2RM
        1x5+ @ 85% of 2RM
    30-45s Front Rack Hold (same load)

CONDITIONING

3 Rounds For Time:
    250m Row
    21 Dumbbell Thrusters    FB: 30#
    12 Burpees Over Rower


Tuesday, January 16

STRENGTH/SKILL

A. Superset:
    Strict Press
        1x5 @ 65% of 2RM
        1x5 @ 75% of 2RM
        1x5+ @ 85% of 2RM
    5-3-2 Weighted Strict Pull-Ups    FB: BMU

B. 10 Min Single-Arm Technique Work:
        DB Clean & Jerk
        DB Snatch

C. 12 Min EMOM:
        Min 1: 8 Alternating DB C&J
        Min 2: 8 Alternating DB Snatch
        Min 3: 30s L-Sit Hold (parallette)


Wednesday, January 17

STRENGTH/SKILL

A. 10 Min Pistol Instruction

B. Every 3 Mins For 9 Min:
        20 Pistol Progressions

CONDITIONING

2 Rounds for Time:
    600m Run
    50 Air Squats
    30 Sit-Ups
    2 Rope Climbs


Thursday, January 18

STRENGTH/SKILL

Superset:
    Deadlift
        1x5 @ 65% of 2RM
        1x5 @ 75% of 2RM
        1x5+ @ 85% of 2RM
    10/Side Pallof Press

CONDITIONING

"Workout 15.1"
9 Min AMRAP:
    15 Toes-2-Bars
    10 Deadlifts (115/75#)
    5 Snatches (115/75#)


Friday, January 19

STRENGTH/SKILL

9 Min EMOM:
    1 Min: 10 Front Squats (95/65#)    FB: 125/85#
    2 Min: 10 KBS (53/35#)
    3 Min: 4 Turkish Get-Up (2/side, then switch)    FB: 53/35#

CONDITIONING

A. In Teams of 2, 5 Min AMRAP, Alternating Every 5 Reps of:
        Slam Balls (50/40#)

    Rest 3 Min

B. In Teams of 2, 5 Min AMRAP, Alternating Every 15 Reps of:
        Wall Balls (16/10#)


Saturday, January 20

"Triubute WOD for Officer Daniel McCartney"

We, along with most other CrossFit gyms in WA, will be hosting a tribute WOD to Officer Daniel McCartney.

"Daniel was a coach at CrossFit Yelm and passed away on the morning of January 8th, 2018 while responding to a home invasion. Daniel chased the two men, shot one, and was fatally shot by the second. He was an amazing father and husband. He leaves behind 3 young boys and a loving wife."

3 Rounds For Time, In Teams of 3:
    2000m Row
    14 DB Thrusters (50/35#)
    34 KBS (70/53#)
    484 Double Unders
    108 Burpees
    2000m Row
    18 Deadlifts (225/185#)

Meaning behind the WOD:
    2000m + 14 reps = 2014, the year he started with Pierce County
    34 reps = his age when he passed
    484 reps = his badge number
    108 = date of his passing
    2000m + 18 reps = year of his passing
    3 rounds for his 3 sons left behind

Shirts in honor of Officer McCartney can be purchased here.

Donations to his family can be made here.

Workouts for 1/8-1/13/2018

Welcome to Baseline Week!

This is our opportunity to see how far we've come the past year! For those who will be experiencing it for the first time, checkout our original post.

For those looking for an added bonus this round, challenge yourself by making sure you are hitting all movement standards and saying "no rep" to yourself when you're not. Wall ball didn't hit above the yellow? Squat not below parallel? No rep! Don't be afraid to move down in weight, or move to a different progression to be successful. Never hesitate to ask your coach for advice! We are here for YOU!

We are all here to support and cheer each other on. Good luck and see you this week!


Monday, January 8

STRENGTH/SKILL

15 Min to Find:
    2 RM Bench Press

CONDITIONING

"The Chief"
5 Rounds of:
    3 Min AMRAP:
        3 Power Cleans (135/95#)
        6 Push Ups
        9 Squats
    Rest 1 Min Between Rounds


Tuesday, January 9

STRENGTH/SKILL

Each for Time:

    100 DUs or Max DUs in 3 Min (whichever comes first)

    500m Row

    Handstand Against Wall for Time

    1 Min Max Sit-Ups

    Max Bar Hang    FB: With 1/2 BW vest

    Vertical Jump

    Max Ring Support Hold

    2 Min Push Up Test


Wednesday, January 10

STRENGTH/SKILL

20 Min to Find:
    2 RM Back Squat

CONDITIONING

1 Mile Run

Rest

1 Min Max Burpees


Thursday, January 11

STRENGTH/SKILL

15 Min to Find:
    2 RM Strict Press

CONDITIONING

"Helen"
3 Rounds for Time:
    400m Run
    21 KB Swings (53/35#)
    12 Pull-Ups


Friday, January 12

STRENGTH/SKILL

A. 15 Min to Find:
    2 RM Power Snatch

B. 15 Min to Find:
    2 RM Squat Clean

C. 15 Min to Find:
    2 RM Deadlift


Saturday, January 13

STRENGTH/SKILL

15 Min Handstand & HS Walk Practice

CONDITIONING

On a 25-minute clock, 5 rounds of:
    50s Row, Rest 10s
    40s Row, Rest 20s
    30s Row, Rest 30s
    20s Row, Rest 40s
    10s Row, Rest 50s

Workouts for 1/1-1/6/2018

Happy New Year!

Hope you've all had a great holiday and ready to get back at it for 2018! This is a great week to ease back in if you've been absent from the gym.

This week is our third week of this Wendler cycle. If you need a refresher here's a great article. Our rep scheme this week is - 1x5, 1x3, 1x1. You will do 3 sets total: the first set of 5 reps, the second of 3 reps, and the last set for 1.

Next week, starting Jan 8th, is our first Baseline Week of the year and great way to see how far you've come and set some goals for the upcoming Open and rest of the year!


Monday, January 1, 2018

"New Years Day with the Girls"
1 Round for Time:

    Angie/Barbara's House
       20 Pull-ups
       20 Push-ups
       20 Sit Ups
       20 Air Squats
    
    Fran's House
        15 Thrusters (95/65#)
        15 Pull-Ups
    
    Grace/Isabel's House
        20 Clean & Jerk (95/65#)

    Helen's House
        400 m Run
        21 Kettlebell Swings (53/35#)
        12 Pull-Ups
    
    Kelly's House
       400m Run
       30 Box Jumps (24/20#)
       30 Wall Balls (20/14#)

    Nancy's House
        400m Run
        15 Overhead Squats (95/65#)


Tuesday, January 2

CONDITIONING

8 Min AMRAP:
    8 Power Snatch (105/75#)
    12 V-Ups   FB: GHD Sit-Ups (15/10#)

Rest 3 Min

8 Min AMRAP:
    12 Hang Squat Clean (same load)
    8 Weighted Good Mornings (45/35#)    FB: GHD Hip Exts (15/10#)


Wednesday, January 3

STRENGTH/SKILL

Press
    1x5 @ 75% of 2RM
    1x3 @ 85% of 2RM
    1x1+ @ 95% of 2RM

CONDITIONING

8 Rounds for Time:
    20s Russian KBS, 10s Rest
    20s Pistols, 10s Rest
    20s Burpees, 10s Rest


Thursday, January 4

STRENGTH/SKILL

Superset:
    Deadlift
        1x5 @ 75% of 2RM
        1x3 @ 85% of 2RM
        1x1+ @ 95% of 2RM
    Handstand hold x 30-60 sec after each set
Rest 2 Min Between Sets

CONDITIONING

The 2017 Liftoff Workout
12 Min AMRAP:
    25 Pull-Ups
    50 Cal Row
    100 OHS (45/45#)
    50 Box Jumps (24/20")
    25 Pull-Ups


Friday, January 5

STRENGTH/SKILL

Back Squat
    1x5 @ 75% of 2RM
    1x3 @ 85% of 2RM
    1x1+ @ 95% of 2RM

CONDITIONING

400m Run @ 80% (brisk warm-up pace) – rest 1:1
400m Run @ 90% – rest 1:1
400m Run -- full sprint – rest 1:1
800m Run – rest 1:1
800m Run -- full sprint


Saturday, January 6

COMMUNITY DAY, 10a Class Only
 

Workouts for 12/24-12/30/2017

Happy Holidays Jets!

Here's Schedule Changes/Updates for this week:

  • Ric will be hosting Open Gym on Christmas Day at 10a!
  • There will be NO early morning (5:30 & 6:30a) classes on December 26th.
  • On Wednesday, December 27th at 6p, there will only be StrongHuman (no CrossFit).
  • You can always check the calendar here.

Strength Cycle Info:

This week starts our second week of this Wendler cycle. If you need a refresher here's a great article and breakdown of how it works:

  • Week 1 (last week) - 3x5. You will do 3 sets of 5 reps each. On your final set, you will go for MAX reps. Basically, do 5 and then keep going!
  • Week 2 (this week) - 3x3. You will do 3 sets of 3 reps each. Same rules apply on the last set--go for MAX reps and see how many you can do!
  • Week 3 (next week) - 1x5, 1x3, 1x1. For this week, you will do 3 sets. The first of 5 reps, then rest. The second of 3 reps, then rest, the last set of only 1 rep--but you guessed it! Hit that 1 rep and try for more!
  • Week 4 3x5 (deload -- aka recovery)

After these 4 weeks, we will back off our strength cycle slightly and start ramping up our cardio to prepare us for The Open starting February 23rd.


Sunday, December 24

CONDITIONING

"12 Days of Christmas"
For Time:
    1 Shoulder to overhead (135/95#)
    2 Burpees
    3 Pull-Ups
    4 Push-Ups
    5 Toes to Bar
    6 Deadlift (135/95#)
    7 Box Jumps
    8 Lunges
    9 Sit-Ups
    10 KB Swings (53/35#)
    11 Power Clean (135/95#)
    12 Front Squats (135/95#)


Monday, December 25

MERRY CHRISTMAS

Open Gym from 10-11a!


Tuesday, December 26

CONDITIONING

"Who Needs Snow When We Have Sand"
For Time, Performed with Sandbag or Slam ball:
    500m Row
    10 Thrusters
    15 Burpees over Box
    20 Shoulder-to-Shoulder
    25 Walking Lunges
    30 Ground-to-Overhead
    25 Walking Lunges
    20 Shoulder-to-Shoulder
    15 Burpees over Box
    10 Thrusters
    500m Row


Wednesday, December 27

STRENGTH/SKILL

Super Set:
    Deadlift 3x3 @ 70%, 80%, 90% of 2RM
    Max Weighted Active Hang
Rest 2 Min Between Sets

CONDITIONING
21-15-9 for Time:
    OHS (95/65#)
    Ring Dips


Thursday, December 28

STRENGTH/SKILL

Superset:
    Press 3x3 @ 70%, 80%, 90% of 2RM
    Weighted Chin-Ups

CONDITIONING

15 Min AMRAP:
    250m Row
    10 Push Press (105/75#)    FB: 155/105#
    20 Situps    FB: GHD


Friday, December 29

STRENGTH/SKILL

SuperSets:
    Front Squat 3x3 @ 70%, 80%, 90% of 2RM
    45s Front Rack Hold (same load)
Rest 2 Min in Between

CONDITIONING

"Solo Kettlebellpalooza"
2 Rounds for Time:
    8 Alternating Single Arm KB C&J  (from ground)
    10 (5/side NOT alternating) Lunge Press https://www.youtube.com/watch?v=eCl0sHxzY9E
    12 Alternating SA Russian KBS
    14 Goblet Squats
    50m Suitcase Carry


Saturday, December 30

CONDITIONING

"Nasty Girls"
3 Rounds for Time:
    50 Squats
    7 Muscle-ups  (Scale: 7x: 3 Pull-Ups, 3 Dips)
    10 Hang Power Cleans (135/95#)

Workouts for 12/18-12/23/2017

Hello Jets! This week marks the first week of our next Wendler cycle. If you need a refresher here's a great article and breakdown of how it works:

  • Week 1 (this week) - 3x5. You will do 3 sets of 5 reps each. On your final set, you will go for MAX reps. Basically, do 5 and then keep going!
  • Week 2 (next week) - 3x3. You will do 3 sets of 3 reps each. Same rules apply on the last set--go for MAX reps and see how many you can do!
  • Week 3 - 1x5, 1x3, 1x1. For this week, you will do 3 sets. The first of 5 reps, then rest. The second of 3 reps, then rest, the last set of only 1 rep--but you guessed it! Hit that 1 rep and try for more!
  • Week 4 3x5 (deload -- aka recovery)

After these 4 weeks, we will back off our strength cycle slightly and start ramping up our cardio to prepare us for The Open starting February 23rd.


Monday, December 18

STRENGTH/SKILL

10 Min EMOM:
    1 Hang Power Snatch, 1 OHS, 1 Squat Snatch

CONDITIONING

5 Rounds for Time:
    9 Box Jumps (24/20")
    15 Wall Balls    FB: 2-for1 WB
    21 Plate OH Sit-Ups


Tuesday, December 19

STRENGTH/SKILL

SuperSet
    Back Squat 3x5 @ 65%, 75%, 85% of 2RM
    10 Banded Pull Downs
Rest 2-3 Min in Between

CONDITIONING

10 Sets:
    100m Sprint
Rest 1 Min Between Each


Wednesday, December 20

CONDITIONING

"Barbara Lite"
3 Rounds for Time:
    20 Pull Ups
    30 Push Ups
    40 Sit-Ups
    50 Squats
Rest 3 Min Between Rounds

FB: 5 Rounds


Thursday, December 21

STRENGTH/SKILL

SuperSet:
    Press 3x5 @ 65%, 75%, 85% of 2RM
    45s Ring Support Hold
Rest 2 Min in Between

CONDITIONING

"Grexit"
For time:
10-8-6-4-2:
    Push Jerk (70%/60% BW)
    Hang Power Clean (same load)


Friday, December 22

STRENGTH/SKILL

Deadlift 3x5 @ 65%, 75%, 85% of 2RM

CONDITIONING

4 Rounds of 3-Minute Sets of:
   Min 1: 7 Thrusters (135/95#)
   Min 2: 14 Russian KBS (72/53#)
   Min 3: 30s Weighted Active Bar Hang    FB: 50% of BW


Saturday, December 23

CONDITIONING

"Michael"
3 Rounds for Time:
    Run 800 meters
    50 Weighted Good Mornings (45/35#)   FB: GHD Back Extensions
    50 Sit-ups    FB: GHD
 

Workouts for 12/11-12/16/2017

Monday, December 11

STRENGTH/SKILL

Super Set:
    Back Squat 1x5 @ 40%, 50%, 60% of 2RM
    45s Front Rack Hold (same load)
Rest 2-3 Min

CONDITIONING

"All Ball"
5-10-15-20-25-20-15-10-5:
    Wall Balls (20/14#)   FB: 25/20#
    Med Ball Cleans
    Med Ball Sit Ups   FB: GHD w/Med Ball

*Last did 9/27/2017


Tuesday, December 12

STRENGTH/SKILL

3 Sets of:
    4/side Turkish Get-Up
    8 Weighted Push-Ups
Rest 2 Min Between

CONDITIONING

8 Min Ladder:
    10 OH Reverse Lunges   FB: 48' Walking (6 mat lengths)
    1 Pull-Up   FB: 1 Ring Muscle-Up
    10 OH Reverse Lunges
    2 Pull-Ups...

CASH OUT (IF TIME)
    Bring Sally Up Plank Style


Wednesday, December 13

STRENGTH/SKILL

7 Sets Increasing Weight:
    1 Hang Clean + 1 FS

CONDITIONING

3 Rounds for Time:
    30 DUs (sub: jump w/double handclap)
    20 KBS (53/35#)
    10 Ring Dips


Thursday, December 14

STRENGTH/SKILL

3 Sets of (increasing weight):
    5 Romanian Deadlift
    5/side DB Bicep Curls
    50m Farmers Carry (72/53#)   FB: w/Wt Vest
Rest 2 Min Between

CONDITIONING

For Time:
    250m Row
    10 pistols
    500m Row
    16 pistols
    1000m Row
    22 pistols


Friday, December 15

STRENGTH/SKILL

Press 2-2-2
Push Press 2-2-2
Push Jerk 2-2-2

CONDITIONING

2 Rounds for Time:
    5 Squat Snatch (105/75#)   FB: 135/95#
    1 Rope Climb  (Progressions: 3-to-1)
    10 Power Snatch
    2 Rope Climb


Saturday, December 16

CONDITIONING

"Disposable Heros"
5 Rounds for Time:
    400m Run
    40m Walking Lunges
    25 KTE's (5 burpee penalty if you drop from bar)
    25 Hand Release Push-Ups
    25 Burpee Pull-Ups