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
 

Workouts for 12/4-12/9/2017

Monday, December 4

STRENGTH/SKILL

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

CONDITIONING

4 Rounds for Time:
    2 Rope Climbs   FB: legless
    12 OHS (105/75#)   FB: 135/95#
    1 Rope Climb
    9 Shoulder-to-Overhead
    Rest 1 Min


Tuesday, December 5

STRENGTH/SKILL

3 Sets:
    8 GHD Raise
    10 T2B
Rest 90s

CONDITIONING

"Fifteen of Fame"
8 min AMRAP:
    15 Deadlift (155/105#)
    15 Box Jumps (24/20")


Wednesday, December 6

STRENGTH/SKILL

SuperSet:
    Press of 2RM
        1x5 @ 75%
        1x3 @ 85%
        1x1 @ 95%
    5-3-2 Weighted Chin-Ups
Rest 2 Min in Between

CONDITIONING

"Nicole"
20 min AMRAP:
    400m Run
    Max Pull-Ups  (FB: >20 each set)


Thursday, December 7

STRENGTH/SKILL

3 Supersets:
    5-8 Stone to Shoulder
    Sled Forward Walk Pull
    Sled Backwards Walk Pull
Rest 90s

CONDITIONING

42-30-18 for Time:
    Wall Balls (20/14#)
    Sit-Ups   FB: GHD

CASH OUT (IF TIME)

    3x 1 Min Stairstepper w/Weight Vest


Friday, December 8

STRENGTH/SKILL

A. Power Clean of 2RM
    1x5 @ 75%
    1x3 @ 85%
    1x1 @ 95%

B. Deadlift of 2RM
    1x5 @ 75%
    1x3 @ 85%
    1x1 @ 95%

CONDITIONING

For Time:
    1k Row

CASH OUT (IF TIME)

400m Farmers Carry


Saturday, December 9

8:30 CLASS

    STRENGTH/SKILL

    Handstand Walking Practice

    CONDITIONING

    "Linda"
    10-9-8-7-6-5-4-3-2-1:
        Deadlift (1.5x Body weight)
        Bench Press (Body weight)
        Clean (.75x Body weight)

10a CLASS

    "3 Bars of Death" for Time:
        10-9-8-7-6-5-4-3-2-1
        Deadlift (185/135#)
        Bench Press (135/95#)
        Power Clean (115/75#)

Workouts for 11/27-12/2/2017

Hope everyone had a great Thanksgiving!

We're starting on Week 2 of our second Wendler cycle. If you missed last week, add 5lbs to your previous Press 2RM and 10lbs to previous squat and deadlift 2RMs, and calculate daily percentages from there. Any questions? Never hesitate to email us or ask your coach!

As we close out the end of the year, we'll continue focusing on building strength with shorter conditioning workouts. You may notice more olympic lifts thrown in too. At the start of the New Year, we will retest our Baseline workouts and shift focus to improving cardio as we get into CrossFit Open season at the end of February.

You may have also noticed "FB" with alternative movements listed in the programming. FB = fire breather and is for those looking for an added challenge. Regardless of whether you regularly do workouts RX or looking to just do your first RX, pick and choose what movements from a workout you can do with the hardest version you can to safely challenge yourself!


Monday, November 27

STRENGTH/SKILL

Press 3x3 @ 70%, 80%, 90% of 2RM

CONDITIONING

"Broomstick Mile"
(All movements done with PVC, except running)
For Time:
25 Back Squats
25 Front Squats
25 Overhead Squats
400m Run
25 Shoulder Presses
25 Push Presses
25 Push Jerks
400m Run
50 Hang Cleans
400m Run
50 Snatches
400m Run


Tuesday, November 28

STRENGTH/SKILL

Deadlift 3x3 @ 70%, 80%, 90% of 2RM

CONDITIONING

4 Sets of Each for Reps:
    40s Row, 20s Rest
    40s Double Unders, 20s Rest   FB: Triple Unders
    40s Box Jumps, 20s Rest   FB: 30/24"
    40s Alternating Single-Arm DB C&J, 20s Rest   FB: SA Snatch


Wednesday, November 29

STRENGTH/SKILL

5 Sets of:
   3 Snatch Pull
   3 Mid-Hang Squat Snatch
   3 Snatch Balance

CONDITIONING

"Central Express"
6 min Ladder:
    Overhead Squats (95/65#)
    Chest-to-Bar Pull-Ups   FB: 5-2, 10-4 Bar MU
5-5, 10-10, 15-15, etc.


Thursday, November 30

STRENGTH/SKILL

Back Squat 3x3 @ 70%, 80%, 90% of 2RM

CONDITIONING

"Bear Over The Mountain"
17 min AMRAP:
    Power Clean (95/65#)  FB: 135/95
    Front Squat
    Push Press
    Back Squat
    Push Press
    Bar Facing Burpee


Friday, December 1

STRENGTH/SKILL

3 Super Sets:
    10/side DB Single Row
    10 Weighted Good Mornings  FB: GHD Hip Ext
Rest 2 min b/t

CONDITIONING

Hero WOD - Chris Coffland
"Coffland Lite"
Deadhang for 4 Minutes:
Each time drop from bar, perform:
    400m Run
    20 Push-Ups

FB: "Coffland"
Deadhang for 6 minutes.
Each time drop from bar, perform:
    800m Run
    30 Push-Ups


Saturday, December 2 - Community Day - 10a ONLY

STRENGTH/SKILL

3 Super Sets:
    10 DB Bench Press
    8 Strict Pull-Ups (Scale: Toe-Spot, FB: Weighted)
Rest 2 min b/t

CONDITIONING

21-15-9:
    DB Thrusters
    Kettlebell Swings

Workouts for 11/20-11/25/2017

Monday, November 20

STRENGTH/SKILL

Superset:
    Front Squat 3x5 @ 65%, 75%, 85% of 2RM
    5/each YTWL

CONDITIONING

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


Tuesday, November 21

STRENGTH/SKILL

Strict Press 3x5 @ 65%, 75%, 85% of 2RM

CONDITIONING

"Viadoom:"
11 min Ladder:
    1 Slam Ball
    1 HSPU
    2 Slam Ball
    2 HSPU
    3-3, 4-4, 5-5, etc.


Wednesday, November 22

STRENGTH/SKILL

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

CONDITIONING

"25 Rep Countdown"
For Time:
    100 Air Squats
    75 KB Swings (53/35#)
    50 Push Ups / FB: 25 HSPU
    25 Deadlifts (155/105)


Thursday, November 23

Happy Thanksgiving!!

"The Gobbler"
With a partner, Complete for time as a team:
    100 Double-Unders
    200m Buddy Carry
    100s Plank Hold
    100 KB Swings (53/35#)
    100 Walking Lunge
    100 Knees-to-Elbows
    400m Run
    100 Push Press (75/45#)
    100 Sit-Ups
    100 Wall Balls (20/14#)
    100 Burpees
    400m Run


Friday, November 24

Mike Special


Saturday, November 25

STRENGTH/SKILL

3 Rounds Superset:
    :45 sec Front Rack Hold @ 110% of 2RM FS
    Max Ring Hold
    Rest 90 seconds

CONDITIONING

"Bad News Bears"
21-15-9:
    Hang Power Cleans (135/95#)
    Burpees over Bar
    Deadlifts (135/95#)
    Sit-Ups

Workouts for 11/13-11/18/2017

Welcome to CrossFit Total Week!

Saturday is where we will test all the strength we've been working to build the past several weeks. Curious to know more? Checkout the official CrossFit Journal Article. Saturday, doors will be open from 9-11a. Come in, warm-up, and see what you're capable of! Good luck!


Monday, November 13

STRENGTH/SKILL

1-1-1-1-1-1-1:
    3 Snatch Deadlift + 1 Snatch

CONDITIONING

8 Min Ladder:
    1 Strict CTB Pull-Up
    1 Jerk (same load as Snatch)


Tuesday, November 14

STRENGTH/SKILL

A.
    Front Squat 2-2-2
    Back Squat 2-2-2

B. 3 Sets, 30s Work/30s Rest:
    Front Rack Hold (same weight as last BS)

CONDITIONING

50 Toes-to-Bar   FB: Toes-through-Rings
-Do 100m Farmer's Carry every break off the bar


Wednesday, November 15

STRENGTH/SKILL

Push Press 5-5-3-3-2

CONDITIONING

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


Thursday, November 16

STRENGTH/SKILL

Romanian Deadlift 3x5

CONDITIONING

"Jackie":
    1000m Row
    50 Thrusters (45/35#)
    30 Pull-Ups


Friday, November 17

STRENGTH/SKILL

A. 5 Sets:
      3/side Turkish Get-Ups   FB: w/KB
      5-8 GHD Sit-Ups  FB: 10reps w/medball
   Rest 90s
    
B. 5 Sets of Each, 30s Work/30s Rest:
      Kettlebell Swings
      Slam Ball over Shoulder

C. Accumulate 3 Min in Stomach-to-Wall Handstand Hold  FB: 5 Min


Saturday, November 18

THE CROSSFIT TOTAL

3 Attempts at Each:
    Back Squat
    Press
    Deadlift

Score is sum of highest successful lift of each

Workouts for 11/6-11/11/2017

Monday, November 6

STRENGTH/SKILL

A. Back Squat 1x5 @ 40%, 1x5 @ 50%, 1x5 @ 60% of 2RM

B. Pistol Practice

CONDITIONING

3 Rounds for Time:
    10 Cal Row
    10 V-Ups  FB: GHD Sit-Ups


Tuesday, November 7

STRENGTH/SKILL

1-1-1-1-1-1-1:
    Thruster + Push Press + Push Jerk
    FB: Add Split Jerk

CONDITIONING

"Daylight Fail"
15 min AMRAP:
    12 Thrusters (115/75#)
    400m Run
    12 Box Jumps (24/20")
    200m Run


Wednesday, November 8

STRENGTH/SKILL

20 Minutes:
Super Set:
    Bench Press 1x5 @ 40%, 1x5 @ 50%, 1x5 @ 60% of 2RM
    Weighted Pull-ups: 5-3-2
    Rest 2 Min

CONDITIONING

3 Rounds for Time:
    500m Row  FB: 2000m Bike
    12 Left-Arm Kettlebell Swings  FB: KB Snatch
    12 Right Arm Kettlebell Swings  FB: KB Snatch


Thursday, November 9

STRENGTH/SKILL

Deadlift 1x5 @ 40%, 1x5 @ 50%, 1x5 @ 60% of 2RM

CONDITIONING

For Time:
    50 Slam Balls
    40 Double Unders  Sub: 200m Run
    30 Russian Twists
    20 Burpee Box Jumpovers
    10 Deadlifts (155/105#)

CASHOUT (if time):
    "Death by Sled"
        Push Empty Sled Length of Gym, add Plate (45/25#)
        Push Sled w/1 Plate Length of Gym, add Plate
        Push Sled w/2 Plates Length of Gym...


Friday, November 10

STRENGTH/SKILL

EMOM for 12 Min:
    odd: 3-5 Muscle-Ups
        Scale: hardest of 30s Ring Hold, 5-8 Dips, 3-5 Muscle-Up Transitions
    even: 3-5 Strict Handstand Push-Ups  Scale: Using Box
    
CONDITIONING
    
3 Rounds for Time:
    3 Rope Climbs
    9 Toes to Bar
    18 Reverse Lunges w/Plate Overhead (45/25#) FB: w/Bar OH 95/65#


Saturday, November 11 - Veterans Day

All active and retired military welcome!

Army Physical Fitness Test:

2-Min Push-Up Test

2-Min Sit-Up Test

2 Mile Run for Time

Workouts for 10/30-11/03/2017

Monday, October 30

STRENGTH/SKILL

Deadlift 1x5 @ 75%, 1x3 @ 85%, 1x1 @ 95% of 2RM

CONDITIONING

4 Rounds, 3 Min Each of:
    10 Cal Row or Bike
    15 KB Swings
    20 Reverse Lunges w/KB


Tuesday, October 31

STRENGTH/SKILL

12 Min EMOM:
    1 Power Snatch + 1 Mid-Hang Snatch + 1 Drop Snatch

CONDITIONING

2 Rounds (30s Work, 30s Rest):
    30s Plate Russian Twist (35/25#), 30s Rest
    30s Plate Row, 30s Rest
    30s OH Russian Box Step-Up (35/25#), 30s Rest
    30s Supermans, 30s Rest
    30s Farmer's Hold (70/53#), 30s Rest


Wednesday, November 1

STRENGTH/SKILL

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

CONDITIONING

"Death by Wall Ball"
    Wall Ball (20/14#)


Thursday, November 2

STRENGTH/SKILL

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

CONDITIONING

15 Min AMRAP:
    200m Run
    15 Slam Balls (40/30#)  FB: (50/40#)
    12 Pull-Ups  FB: Chest-to-Bar OR 6 Muscle-Ups


Friday, November 3

"Filthy 50":
    50 Box Jumps (24"/20")
    50 Jumping Pull-Ups
    50 KB Swings (35/26#)
    50 Lunges
    50 Knees to Elbows
    50 Push Press (45/35#)
    50 Back Extensions/Supermans
    50 Wall Balls (20/14#)
    50 Burpees
    50 Double Unders

Workouts for 10/23-10/27/2017

Monday, October 23

STRENGTH/SKILL

10 Min EMOM:
    2 Power Clean and Jerks

CONDITIONING

"Clean Up, Sit Up"
5 Min AMRAP:
    5 KB Cleans - Right Side
    5 KB Cleans - Left Side
    10 Overhead Plate Sit-Ups


Tuesday, October 24

STRENGTH/SKILL

Front Squat 3x3 @ 70%, 80%, 90% of 2RM

CONDITIONING

"Tabata Fight Gone Bad":
    Tabata Wall Ball (20/14#)
    Tabata Sumo Deadlift High Pull (75/55#)
    Tabata Box Jump (24/20")
    Tabata Push Press (75/55#)
    Tabata Row (for Calories)


Wednesday, October 25

STRENGTH/SKILL

3 Rounds Superset:
    :30s Front Rack Hold @ 110% of 2RM FS
    Max Ring Hold
    Rest 90s

CONDITIONING

"Ab-Squaticus"
15-12-9:
    HEAVY DB Goblet Squats
    Hanging L-Raises or Candlesticks


Thursday, October 26

STRENGTH/SKILL

Deadlift 3x3 @ 70%, 80%, 90% of 2RM

CONDITIONING

"The Burpee Crux"
For Time:
    400m Run
    10 Deadlifts (155/105#)
    20 Pull Ups
    30 Burpees
    20 Pull Ups
    10 Deadlifts (155/105#)
    400m Run


Friday, October 27

STRENGTH/SKILL

A. Bench Press 3x3 @ 70%, 80%, 90% of 2RM

B. "The Dip and Climb"
     10 Min EMOM:
         Odd: 5-10 Strict Dips
         Even: 3 Rope Climbs
       
C. 6 Min EMOM:
     Odd: 3 Ab Rollers
         RX+: 10 GHD Situps
     Even: 20 Superman  
         RX+: 15 GHD Back Ext

Workouts for 10/16-10/21/2017

Welcome to our next cycle! The focus of the next several weeks will be building up our strength and maintaining our cardio. For the next 4 weeks, we will follow a Wendler cycle for lifts that works as follows:

  • Week 1 3x5
  • Week 2 3x3
  • Week 3 1x5, 1x3, 1x1
  • Week 4 3x5 (deload)

Each set you will go up in weight based on percentage of your 2 rep max found during baseline week and your final set of the day will be for max reps! If you're curious for more science behind the madness, here's a great article. These next weeks are to prepare us for The CrossFit Total coming in November! Keep your eyes and ears out for more info in the next couple weeks.


Monday, October 16

STRENGTH/SKILL

2 RM Front Squat

CONDITIONING

"Fran"
21-15-9:
    Thrusters (95/65#)
    Pull-Ups


Tuesday, October 17

STRENGTH/SKILL

Deadlift 3x5 @ 65%, 70%, 75% of 2RM

CONDITIONING

3 Rounds for Reps
    :30 Sec Burpee Box Jumps (24/20")
    :30 Sec Rest
    :30 Sec Flutter Kicks (R+L=1)
    :30 Sec Rest
    :30 Sec Row for Calories
    :30 Sec Rest
    :30 Sec Russian KB Swings (72/53#)


Wednesday, October 18

STRENGTH/SKILL

Strict Press 3x5 @ 65%, 70%, 75% of 2RM

CONDITIONING

A. "Annie"
    50-40-30-20-10:
       Double Unders
       Sit-Ups
       
B. Tabata: Alternate Hollow Hold and Superman


Thursday, October 19

STRENGTH/SKILL

Back Squat 3x5 @ 65%, 70%, 75% of 2RM

CONDITIONING

10-9-8-7-6-5-4-3-2-1:
    Slam Balls (40/30#)
    Push-Ups


Friday, October 20

STRENGTH/SKILL

Super Set:
    10/Side Paloff Press
    8-10/Side Renegade Row
    Rest 90s Between Movements

CONDITIONING

Partner Quadzilla,
6 Rounds Alernating w/Partner:
    10 Alternating Forward Lunges w/DBs (25/15#)
    10 Alternating Jumping Lunges w/DBs
    10 Alternating Jumping Lunges (no DB)
    10 Jumping Squats (no DB)


Saturday, October 21

8:30a Advanced

CONDITIONING

"Fatal 40":
    40 Wall Balls (20/14#)
    40 Hang Cleans (95/65#)
    40 Pull-Ups
    40 Deadlifts (95/65#)
    40 KB Swings (53/35#)
    40 Toes to Bar
    40 Air Squats
    40 Hang Snatches (95/65#)
    40 Double Unders
    40 Sit-Ups
    40 Burpees
    -400m Run at start and finish of each 40
    
10a

CONDITIONING

"Fatal 40" with a Friend:
    40 Wall Balls (20/14#)
    40 DB Hang Cleans (35/25#)
    40 Pull Ups
    40 DB Deadlifts (35/25#)
    40 KB Swings (53/35#)
    40 Toes to Bar
    40 Air Squats
    40 Alternating DB Snatches (35/25#)
    40 Double Unders
    40 Sit Ups
    40 Burpees
    -200m Run at start and finish of each 40

Workouts for 10/9-10/14/2017

Welcome to Baseline Week Round 2!
This is our opportunity to see how far we've come the past few weeks! For those who will be experiencing it for the first time, be sure to 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, October 9
  
STRENGTH/SKILL

15 Min to Find:
    2 RM Bench Press

CONDITIONING

Record time of each for:

  • 500m Row
  • Max Sit Ups in a Minute
  • Handstand Against Wall for Time
  • Vertical Jump
  • Max Bar Hang

Tuesday, October 10

STRENGTH/SKILL

15 Min to Find:
  2 RM Back Squat

CONDITIONING

"The Chief"
Complete 5 rounds of the following:
   3 min AMRAP:
      3 Power Cleans (135/95)
      6 Push-Ups
      9 Air Squats
   1 min Rest


Wednesday, October 11

STRENGTH/SKILL

A. 1 Mile Run

B. 1 Min Max Burpees

CONDITIONING

Make-Up Baseline

AND/OR

3 Rounds for Time:
    10 Slam Balls Over the Shoulder
    15 Box Jumps
    20 Double Unders
    200m Run
    Rest 2 Min


Thursday, October 12

STRENGTH/SKILL

15 Min to Find:
    2 RM Strict Press

CONDITIONING

A. "Helen"
     3 Rounds for Time:
         400m Run
         21 KB Swings (24/16kg)
         12 Pull Ups

B. Max Ring Hold


Friday, October 13

STRENGTH/SKILL

A. 15 Min to Find:
     2 RM Power Clean
  
B. 15 Min to Find:
     2 RM Deadlift

CONDITIONING

2k Row


Saturday, October 14

Make-Up Baseline

AND/OR

STRENGTH/SKILL

10 Min EMOM:
    100m Sprint

CONDITIONING

4 Rounds for Time:
    100m Farmer's Carry
    5 of Bar Complex:
        1 Power Clean
        1 Front Squat
        1 Push Press