CrossFit & Strong WODs Wed Jan 22nd 2020


 

Seminars with Dr Shu are back in action, the first one of 2020 will be all about rowing! Don’t miss it!

 

CrossFit:

A.) Deadlift (Week 3 of 4 Strength Cycle)
Every 5min. x 5 Rounds:
500m Row “Buy in” or 0.7 Mile Bike or 400m Run
then;
Round 1: 3 Deadlifts at 65%
Round 2: 3 Deadlifts at 75%
Round 3: 2 Deadlifts at 85%
Round 4: 1 Deadlift at 90-95%
Round 5: 1 Deadlift at a 1 rep max attempt

*Similar to last week except I added 1 more round and 1 more minute of rest since it’s MAX OUT week.
*I think these are good jumps in weight, but if you know your body and want to make some minor changes, go for it! Just keep your form ON POINT today. There’s nothing worse than watching an ugly deadlift.

B.) Just Abs:
That first section was ROUGH, so I want to keep this part fun…
2min. AMRAP:
5 Barbell Sit-Ups
5 Reverse Barbell Sit-Ups
*Rest 1min. Repeat for 3 Total Rounds
*Reverse barbell sit-up still requires you to hold the barbell in front. Bring those knees to your chest and point those toes to the sky. And get your tailbone off the ground on each rep!

Cool Down:

Back Stretches at least 30 sec each one.

Strong: 

The incorrect workout was posted for Monday so this is the correct one. I’m sorry guys Bryan sent it to me super late and I didn’t see it until it was too late!

Monday 1/20 – Lower (Ham/Glute Dom) and Core
Part A and B repeat each week. Track these metrics for progress

A. “Stop” Deadlift (means brief stop/pause on ground versus “touch n go” reps)
3 sets of 7 reps
*Increase from 3×9 last week

B. Barbell Hip Thrusts
3 sets of 12 reps
*Increase from 3×15 last week

C. Alternate Movements x 3 Rounds
First round lighter, getting a feel for the movements, last 2 rounds heavier
Rear-Foot Elevated DB RDL x 8-10 Reps
https://www.youtube.com/watch?v=qN_Ivx1E4SA
Rest 1 min
Repeat for opposite leg
Rest 1 min
Banded Hamstring Curls x 15-20 Reps https://www.youtube.com/watch?v=01lZBLGvT8Y Superset Russian KBS x 20-25 Reps
Rest 2-3 min then start next round

D. One Round:
Rest as needed to ensure QUALITY on each movement as opposed to SPEED
50 Reverse Lunge Steps (Light DB on each shoulder as desired) 50 Wall-Ball (scale as light DB Thrusters if no medball)
50 Hollow Rocks
50 Second Wall-Sit (add weight on lap as feasible)
50 Russian Twists (Holding DB, plate medball)

 

CrossFit & Sweat WODs Tues Jan 21st 2020


Seminars with Dr Shu are back in action, the first one of 2020 will be all about rowing! Don’t miss it!

 

CrossFit:

A.) EMOM x 18min:
Odd: 50 Double Unders
Even: Power Clean & Jerks (climbing)

Rounds 1,2,3 is 3 Clean & Jerks
Rounds 4,5,6 is 2 Clean & Jerks
Rounds 7,8,9 is 1 Clean & Jerk

*Trying to climb to a max. Get those dubs in! You can do it 🙂

B.) 15min. to get as far as possible….
50 American KB Swings 53/35
25 Push-Ups
50 Hang Power Cleans 95/65
25 Push-Ups
50 American KB Swings
25 Push-Ups
50 Hang Power Cleans 95/65
25 Push-Ups

Cool Down:

Mobilize your calves 2 min each side with a KB.

 

Sweat:

A.) 0-20 min…
3 Rounds:
20 Alt. DB Snatches 50/35lb.
500m Row
20 Push-ups
10 Burpee Pull-ups

B.) 20-30 min…
3 Rounds:
400m Run
20 Wall Balls 20/14lb.

C.) 30-35 min…
AMRAP:
30 DB Russian Twists (25/15lb.)
10 Alternating Toe Touches (L+R= 1rep)

CrossFit & Strong WODs Mon Jan 20th 2020


Seminars with Dr Shu are back in action, the first one of 2020 will be all about rowing! Don’t miss it!

CrossFit:

A.) Front Squat & Pull Superset 
18min. Window…
Front Squat 5 x 5 with a 30×0 Tempo
(3sec. down, 0sec. at the bottom, up, and 0sec. at the top)
Immediately into;
Pulling option:
Option 1: 5 Weighted Chin-Ups (underhand)
Option 2: 5-10 Towel Pull Ups
Rest 90sec. After Each Set
B.) 17min. Running Clock…
20sec. ON
20sec. OFF
100 Burpees
100 Front Squats 95/65lbs.
100 Pull-Ups (kipping)

*Partition anyway you like

So you only get 20sec. to work, then a mandatory 20sec. rest. Not sure if you can finish this or not, but lets see. Score is just the amount of reps you got total unless you can finish.

Cool Down:

Walk 200m then

30 sec each
1 min each side

 

 

Strong:

Monday 1/13 – Conditioning

A. AMRAP 20 min (with mandatory rest after each round)
100m Run with medball (carry however)
15 Wall-Balls
100m Farmers Carry (one KB/DB per hand)
15 DB/KB Deadlifts
100m Sprint (with nothing added)
30-second Plank on medball
https://www.youtube.com/watch?v=l_m9jxIONw8
Rest EXACTLY 2 minutes

Rest as needed

B. 4 Rounds:

Bike 30 seconds at HARD effort
Walk 200m recovery

CrossFit, Sweat and HIBB WODs Sat Jan 18th 2020


 

Save your Christmas Trees and join us for s’mores and a potluck! You can store your tree on the side yard before the fire.
Seminars with Dr Shu are back in action, the first one of 2020 will be all about rowing! Don’t miss it!

CrossFit:

A.) 10min. of Complex Ladder…
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Jerk
*You go, I go style. Add 1 Rep after each person goes

5min. of Toes-To-Bar
*Same style. Start at 1 and go back and forth until the clock is up.

10min. of Complex Ladder…
*Start over and complete the same sequence

5min. of Toes-To-Bar
*Same style. Start at 1 again and go back and forth until the clock is up.

Ok, it’s not that complicated! Everything is you go, I go and you’re just adding 1 rep to everything each round.

There is NO REST between sections! 30min. straight 🙂

RX is 135/95
ADV is 155/105
Badass is 185/135

This does look insanely fun though, so get amped!

Cool Down:

Walk 200m then

2 min each side
1 min each side

 

Sweat:

For time: (35min. CAP)
100 Air Squats
90 Calories
80 Push-ups
70 Calories
60 DB Push Press (50/35s or 95/65lb Bar)
50 Calories
40 Sit-Ups (GHD for RX+)
30 Calories
20 DB Burpee Deadlifts (70/50s)
10 Calories

*you can pick whatever you want to use for the calories 😊

 

HIBB:

A.) Every 3 min for 10 Rounds
10 Cal Assault Bike
immediately into
5 Deadlifts 70-80%

B.) 5 Rounds
5 Front Squats (Heavy as possible)
immediately into
1 min DB Bent Over Rows (right arm)
1 min DB Bent Over Rows (left arm)
Rest 2 min

CrossFit & Strong WODs Fri Jan 17th 2020


Save your Christmas Trees and join us for s’mores and a potluck! You can store your tree on the side yard before the fire.
Seminars with Dr Shu are back in action, the first one of 2020 will be all about rowing! Don’t miss it!

CrossFit:

A.) 5 Sets:
1min. of Bench Press
Immediately into;
1min. of Pull-Ups
Rest 2min.

For the bench, I don’t want you getting more than 10-12 reps per set. So go as heavy as you can to keep that percentage. It will inevitably go down a little each round but that’s ok.
*ADV Strict Pull-Ups (preferred)
B.) 13min. AMRAP:
10/7 Cal Assault Bike or Row or 100m Run
15 American KB Swings 53/35
30 Double Unders
*ADV 70/53lb. KB

Cool Down:

2 min easy Cardio

Friday Stretch at least 30 sec each one.

Strong:

Friday 1/17 – Upper Body
Part A and B repeat each week. Track these metrics for progress

A. DB Floor Press
3 sets of 12 reps
*Increase from 3×15 last week
https://www.youtube.com/watch?v=W0iNx3mHbhY

B. Alternate Movements:
3 sets of 12 reps for each movement
*Increase from 3×15 last week
Barbell Seal Rows
https://www.youtube.com/watch?v=kh54Q2qByz0
Rest 1-2 min
Seated DB Overhead Press
Rest 1-2 min

C. 2 Rounds:
Rest approx 1-min between every set
8-12 Reps One-arm DB Bench Press (non-working arm rests)
8-12 Reps One-arm DB Row (knee on bench, same arm)
Repeat for opposite arm

D. EMOM x 11 min:
First 3 minutes – 12 Reps DB Lateral Raise
Rest 1 min
Next 3 minutes – 12 Reps Barbell Strict Overhead Press
Rest 1 min
Final 3 minutes – 15 Reps Banded Face Pulls

E. 3 Rounds
Use the same weight for the whole thing, and just rest as minimally as possible. The decrease in reps set to set should allow you to keep moving
Standing DB Curls x Reps 12-10-8
Lying DB Tricep Extensions x Reps 12-10-8

CrossFit & Sweat WODs Thurs Jan 16th 2020


Click the photo for more info! 6 week Macro based nutrition challenge is starting Jan 13th. Sign up now, make a friend sign up with you and their first month of CrossFit is FREE! *new members only. Learn how to eat for your goals, how to balance your lifestyle and eating habits and crush 2020! You even get drafted onto a team for those of you who love a good competition!

Save your Christmas Trees and join us for s’mores and a potluck! You can store your tree on the side yard before the fire.

CrossFit:

(coaches today is a long one so fast warm up and GO!)

A.) All the EMOMs:
EMOM x 5min.
12/9 Cal Row or Bike
EMOM x 5min.
3 Hang Power Snatch
EMOM x 5min.
12/9 Cal Row or Bike
EMOM x 5min.
3 Hang Power Clean + Jerk

*COACHES have 1/2 your class start on the cardio and the other 1/2 start on the barbell
*Pick a weight that feels like 70-80% effort. Not based off of 1 rep max. Solid sexy reps today. You’re welcome to climb in weight also, but you won’t have much time to change it.
*Score is heaviest snatch and clean and jerk combined
*No rest between stations. 20min. Straight through.
B.) For Time:
10 Rounds:
10 Alt. DB Snatch 50/35lb.
10 Burpees

Round 2: 9 Burpees
Round 3: 8 Burpees
Round 4: 7 Burpees
Round 5: 6 Burpees
… And so on… All the way to 1 Burpee on the last round

ADV is 8 reps with 70/50lb. DB

Cool Down:

Walk 200m then

1 min each side
Couch stretch, use an ab mat under your knee and the wall. Back knee as close to the wall as possible and keep a tight core. At least 1 min each side 2 is better though if you have time.

Sweat:

Every 4 min x 10 Rounds:
200m Run
15 Burpees
10 DB Snatches (45/30)
10 Wall Balls (20/14lb.)
7 Toes-To-Bar

Daaaaaammmmmn! Can you hang or what?! This looks equally as brutal as it looks fun. Buckle up, it’s going to be a bumpy ride today 🙂 #GodSpeed

CrossFit & Strong WODs Wed Jan 15th 2020


Click the photo for more info! 6 week Macro based nutrition challenge is starting Jan 13th. Sign up now, make a friend sign up with you and their first month of CrossFit is FREE! *new members only. Learn how to eat for your goals, how to balance your lifestyle and eating habits and crush 2020! You even get drafted onto a team for those of you who love a good competition!
Save your Christmas Trees and join us for s’mores and a potluck! You can store your tree on the side yard before the fire.

CrossFit:

A.) Deadlift (Week 2 of 4 Strength Cycle)
Every 4min. x 4 Rounds:
20/15 Cal Assault Bike or Row or 400m Run “Buy in”
then;
Round 1: 3 Deadlifts at 60%
Round 2: 3 Deadlifts at 70%
Round 3: 3 Deadlifts at 80%
Round 4: Max Unbroken Deadlifts at 90%
*You are doing the cardio portion each time.
*Be sure to take your time before you grab that bar on the last set. If you go a little over on time for the last one it’s fine. DO NOT bounce the weights. That will mess up your numbers for the future.
B.) For Time:
1-2-3-4-5-6-7-8-9-10
Toes-To-Bar
2-4-6-8-10-12-14-16-18-20
Front Rack Lunges (95/65lbs.)

*To make it easier in your mind, it’s just double the # from the amount of TTB you did. Example) 5 TTB is 10 Lunges.
*Time Cap: 15min.
*Left + Right = 2 reps
Accessory Work
Metcon (No Measure)
Extra Credit: Because I’m unsure how long that second piece is going to be.
Weighted Planks
1min. on x 1min. off
3-4 Rounds
*Squeeze glutes to engage lower abs

Cool Down:

Walk 200m

1 min each side
Pigeon pose: 1 min each leg

Strong:

Wednesday 1/15 – Lower (Quad Dom) and Core
Part B and C repeat each week. Track these metrics for progress

A. Back Squats
3 sets of 9 reps
*Increase from 3×12 last week

B. Rear-Foot Elevated Split Squats
3 sets of 10 reps (per leg)
*Increase from 3×12 last week
*Load with DB’s held by side, or barbell in “front-rack” position.
Advanced trainees can use the “back-rack” loading option.|

C. AMRAP 5 min (Rest 3 min) x 4 Rounds:
Row 40/30 Cals (male/female)
Squat Cleans x 9-7-5-3 (decrease 2 reps and add weight each round)
12 GHD or Decline Sit-ups
12 Hanging Oblique Knee Raises
Max Goblet Squats in remaining time

CrossFit & Sweat WODs Tues Jan 14th 2020


Thursday is the last day to sign up!

Click the photo for more info! 6 week Macro based nutrition challenge is starting Jan 13th. Sign up now, make a friend sign up with you and their first month of CrossFit is FREE! *new members only. Learn how to eat for your goals, how to balance your lifestyle and eating habits and crush 2020! You even get drafted onto a team for those of you who love a good competition!
Save your Christmas Trees and join us for s’mores and a potluck! You can store your tree on the side yard before the fire.

CrossFit:

A.) EMOM x 20min.
Odd: 5 Push Jerks (climbing)
Even: Pick 1 Pull Exercise

Option 1: 5 Weighted Pull-Ups
Option 2: 7 Towel Pull Ups
Option 3: 5 Muscle Ups

*ONLY pick ONE and stick with it the whole time
*Switch your grip to underhand at any moment on pull-ups
*Scaling can just be regular pull-ups, banded pull-ups, or ring rows
B.) Get as far as possible in 15min…..
10 Cal Assault Bike or Row 100m or Run 100m
20 Double Unders
10 HSPU’s

Round 2: 9 HSPU’s
Round 3: 8 HSPU’s
Round 4: 7 HSPU’s
… All The way to 1

Can you finish?

If you finish put 355 reps and your time in the comments 🙂

Cool Down:

2 min easy cardio

At least 1 min each side.
At least 1 min each side

Sweat:

Complete as many rounds and reps as possible in 14 minutes of:
A.) 2 rounds of:
10 Alt. DB Lunges (45/30s)
10 toes-to-bars
8 power cleans
Then, 2 rounds of:
10 Alt. DB Lunges (45/30s)
10 Wall Balls (20/14lb.)
8 power cleans

4 min. rest

B.) 12 min. AMRAP:
10 Cal Row or 100m Run
10 Barbell Sit Ups (45/35lb Bar)
10 Burpees
10 Reverse Sit Ups (holding bar in front)

2 min. rest

Cash out: 100 DB Russian Twists 35/20lb. (Left+Right = 1)

Left+Right = 2 reps on the lunges 🙂

CrossFit & Strong WODs Mon Jan 13th 2020


Click the photo for more info! 6 week Macro based nutrition challenge is starting Jan 13th. Sign up now, make a friend sign up with you and their first month of CrossFit is FREE! *new members only. Learn how to eat for your goals, how to balance your lifestyle and eating habits and crush 2020! You even get drafted onto a team for those of you who love a good competition!
Save your Christmas Trees and join us for s’mores and a potluck! You can store your tree on the side yard before the fire.

 

CrossFit:

A.) Back Rack Lunge 
Front foot on a 45lb. plate for an extra deficit. Complete 5 reps on each leg with a 3 second eccentric. Should take you about 40sec. just to do 1 set.

Climb in weight each set to the heaviest set possible.

B.) 18min. To Finish

2 Rounds:
20 Cal Row or Bike or 400m Run
20 Heavy Wall Balls (30/20lb.)
20 American KB Swings 70/53

Then;
2 Rounds:
15 Cal Row or Bike or 300m Run
15 Heavy Wall Balls (30/20lb.)
15 American KB Swings 70/53

Then;
2 Rounds:
10 Cal Row or Bike or 200m Run
10 Heavy Wall Balls (30/20lb.)
10 American KB Swings 70/53

Cool Down:
Walk 200m  then
2 min here, do it. Trust me you need it!
Pigeon pose: 1 min each leg

Strong:

Monday 1/13 – Conditioning

A. AMRAP 20 min (with mandatory rest after each round)

100m Run with medball (carry however)
15 Wall-Balls
100m Farmers Carry (one KB/DB per hand)
15 DB/KB Deadlifts
100m Sprint (with nothing added)
30-second Plank on medball
https://www.youtube.com/watch?v=l_m9jxIONw8
Rest EXACTLY 2 minutes

Rest as needed

B. 4 Rounds:

Bike 30 seconds at HARD effort
Walk 200m recovery

CrossFit, Sweat and HIBB WODs Sat Jan 11th 2020


 

Click the photo for more info! 6 week Macro based nutrition challenge is starting Jan 13th. Sign up now, make a friend sign up with you and their first month of CrossFit is FREE! *new members only. Learn how to eat for your goals, how to balance your lifestyle and eating habits and crush 2020! You even get drafted onto a team for those of you who love a good competition!
Save your Christmas Trees and join us for s’mores and a potluck! You can store your tree on the side yard before the fire.

CrossFit:

Teams of 2: Only 1 Person Works At A Time:

Min. 1) Assault Bike
Min. 2) Snatches 95/65lbs.
Min. 3) Burpees
Min. 4) Power Clean + Jerk 95/65
Min. 5) Pull-Ups
Min. 6) Rest

Your team owes me:
150 Assault Bike Cals
100 Snatches 95/65lbs.
150 Burpees
100 Power Clean + Jerk 95/65
150 Pull-Ups

Teams should start on different stations. You only get to work at each station for 1min. before you switch. If you finish all the reps on a particular station, then just go to the next one. Stay in whatever ever order you start in, but always keep that 1 minute rest at the end. Even if you finish say 4 out of the 5 movements, you still have to do the 1min. rest.

ADV Option: 135/95lb. on the lifts

Cool Down:

Walk 200m

Friday Stretch at least 30 sec each one.

Sweat:

A.) 5 min to get as far as possible…
20 Cal Row
30 Wall Balls (20/14lb.)
20 Toes-To-Bar
30 Sumo Deadlift High Pulls 95/65lbs.
20 Burpees
30 American KB Swings 53/35lb.
20 Front Squats (same bar)
30 Cal of Choice

Rest 90 sec

B.) 10 min to get as far as possible…
Same workout as above

Rest 3 min

C.) FOR TIME
Same workout as above 😊

 

HIBB:

A.) 5 Rounds:
5 Muscle Snatches (Heavy as possible)
immediately into:
2 min Rowing at 90%
Rest 3 min

B.) 5 Rounds:
5 Bench Press
immediately into;
1 min of DB Bent over Rows (right arm)
1 min DB Bent over Rows (left arm)
Rest 2 min