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13 March

March 13, 2018

Please Sign up for SugarWOD if you have not already done so. It is a great free app! this will be our primary source of programming going forward. It also tracks your lifts, PR etc which will be very helpful heading into strength cycles. Plus it retains your information even if you leave our gym and move onto another one.

We will be starting a new cycle of strength on Monday March 19th for the following 6 weeks. This cycle we will be focusing on Front Squats.

Today:
Coach led warm-up

Strength: Deadlift
Deadlift for load:
#1: 5 reps @ 30%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
#4: 4 reps @ 70%
#5: 4 reps @ 70%
#6: 2 reps @ 80%
#7: 4 reps @ 70%

WOD:
5 rounds:

7 Front Squats ( 135/95#)
7 Push Jerk (135/95#)
15 Box Jumps ( 24/20in)

Then go right into:
400m Run(5 times around BB ball court or Treadmill)
Rest 30 sec
400m Run

Record total time

 

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12 Mar 18

March 12, 2018

District CrossFit has agreed to let us use their box during their open gym times, which is 0800 to 1200 tomorrow morning.  Some folks from the 1130 class will be going at 0800 to attempt 18.3.

08 March

March 8, 2018

Squat clean
5-5-3-3-2-2-3

15 Thrusters (#95/65)
15 Bent Over Rows
15 Front Rack lunges
15 Pullups
4 laps around BB court/400m run on treadmill
10 Thrusters
10 Bent over rows
10 Front Rack lunges
10 Pullups
4 laps around BB court/400m run on treadmill
5 thrusters
5 Bent Over Rows
5 Front Rack lunges
4 laps around BB court/400m run on treadmill

Cash out=100 DU

07 March

March 7, 2018

Warmup, then:

Overhead squat
5-5-3-3-2-2-3

Jay Coon memorial WOD
2 min Max Pullups
Rest one minute
2 min Max Kettlebell Swings (#53/35)
Rest one minute
2 min Max Cals Row
Rest one minute
2 min Max Wall Balls (20/14#)
Rest one minute
2 min Max Reps Double Unders

06 March

March 6, 2018

EMOM 8
2 snatch grip deadlift at 75% 1RM

8 rounds for time
5 front squats (115/85)
5 push press (115/85)
10 box jump overs
15 abmat sit-ups

05 March

March 5, 2018

Happy Monday with the government being closed Friday today will be the day we complete the Open workout. If you have already completed the open workout please let a coach know we have another workout for today also.

18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
•Dumbbell squats
•Bar-facing burpees

Rx:
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Scaled:
Men use 35-lb. dumbbells,
stepping burpees allowed
Women use 20-lb. dumbbells,
stepping burpees allowed

Time cap: 12 minutes to complete 18.2 and 18.2a

View full scaling details and movement standards at: https://games-assets.crossfit.com/18_2_15_aosi89035aiwSDOFIHhawe.pdf

18.2a
To be completed in the 12 minute time-cap of Open 18.2:
•1-rep-max clean

View full scaling details and movement standards at: https://games-assets.crossfit.com/18_2_15_aosi89035aiwSDOFIHhawe.pdf

Thursday, 01 March 2018 (1130)

March 1, 2018

Meet in the gym.  If you are doing 18.2 on Friday do 5×3 at a light to moderate weight so you don’t burn out your legs before workout is released.

Warmup:
3 rds –
10 cal bike
10 walking lunge
10 ring rows
10 knee raises

Front Squat for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 3 reps @ 60%
#4: 2 reps @ 80%
#5: 2 reps @ 85%
#6: 2 reps @ 90%
#7: 5 reps @ 70%

ARES
AMRAP 15
3 basketball court laps
20 Front Rack Barbell Lunges in place (#115/75)
15 Ab-mat situps
10 Pullups

Score=total reps