Wed May 5th 2019 CrossFit, Strong & Sweat WODs


Click the photo to sign up and kiss your shoulder pain goodbye!
Check out some samples at the Shoulder Workshop and get $25 off your first 2 orders with promo code “CFPB”
YES! It’s back, our in house competition is coming July 13. Ready your swolemate, registration opens June 10th.

 

CrossFit:

35min. to finish…

Run 1 Mile

Immediately into;
5 Rounds:
10 Power Cleans 135/95
10 Bench Press 135/75

Row 2,000m

Immediately into;
5 Rounds:
10 Deadlifts 225/155
10 Bench Press 135/75

RX+ is…

185/100lb Bench and 185/135 Power Cleans for 5 reps each.

Then;

275/185 deadlifts and 185/100 bench for 5 reps again.

*For the Row/Run portion have half the class start on the run and half on the row so that people aren’t waiting for rowers forever.

Strong:

Lower Body

A. Back Squats – Test 1-RM

B. Single Leg DB RDL (one DB in each hand)
Focus on sending the back leg STRAIGHT back creating horizontal alignment of hips
Reps 15-12-9 (increasing weight, PER LEG)
Rest 1-2 min between legs and between sets as needed to ensure quality movement

C. Superset Movements x 2 sets each:
Note that the 15-rep Squat weight should be plus or minus 35-40% of established Max Weight
Scale Pistol Squats by doing “Jumping Lunges”

Back Squats x 15 reps (no pause/rest during reps)
Pistol Squats (alternating legs) x AMRAP 45 seconds
Rest 2-3 min

D. One Round QUICKLY but with QUALITY

25 Heavy Russian KBS
20 Front-Rack Walking Lunges
15 Cal Assault Bike OR Run 400m
10 Burpee Box Step-ups (with DB’s, alternating legs)

Sweat:

10 min to finish…
10-20-30-40
Front Rack DB Step Ups 35/20s+
20-40-60-80
Double Unders

Rest 3min.

10 min to finish…
75 KB Squat Cleans 53/35lb.
*5 burpees every min on the min
**start with burpees

Rest 3min.

10 min amrap:
10 Lateral Barbell Lunges 45/35lb
1 min plank
15 “A” squats
1 min plank

CrossFit WOD Tuesday June 4th 2019


Click the photo to sign up and kiss your shoulder pain goodbye!
Check out some samples at the Shoulder Workshop and get $25 off your first 2 orders with promo code “CFPB”

 

 

 

 

 

 

 

 

 

CLICK the photo to see a RAD promo video!  YES! It’s back, our in house competition is coming July 13. Ready your swolemate, registration opens June 10th.

 

CrossFit:

A.) 30min. Running Clock…
5 Push Jerks (Climbing but unbroken)
10 Chin-ups (underhand grip)
50 Double Unders
Rest 60sec. Between SetsAgain, you can climb as much as you want, but it must be unbroken.

RX+ Pulling options:
1.) 10 Strict Chin-UPs
2.) 3-5 Muscle Ups (must be unbroken)

B.) If you have time, complete this on your own time open gym style:

3 Sets:
1min. of lateral Db raises
1min. of sit-ups
1min. of front Db Raises
1min. of rest

* pick a weight that you get between 12 to 15 reps with

WODs Mon June 3rd 2019: CrossFit, Strong & Sweat


Click the photo to sign up and kiss your shoulder pain goodbye!
Check out some samples at the Shoulder Workshop and get $25 off your first 2 orders with promo code “CFPB”

 

 

 

 

 

 

 

 

YES! It’s back, our in house competition is coming July 13. Ready your swolemate, registration opens June 10th.

CrossFit:

A.) Front Squat (Week 3 of 4)
Few Warm-Ups sets
then;
75% x 5
85% x 3
Shoot for new 1RM (2 tries max)*SUPERSET with 20 Russian Twists with the heaviest DB possible. Left + Right = 1 Rep. 45/30lb + DB.

Or

1min. Of weighted planks 45/25lb plate

B.) 18min. AMRAP:
8 Cal Assault Bike or Row or 100m Sprint
8 TTB
10 Alt. DB Lunges 50/35s
* At minute 9 switch to 10 Close stance DB or KB Goblet squats (holding 1 DB vertically and your feet as close together as possible) 70/50lb.

Strong:

Upper Body (Full Upper, Pull Dominant)

The next FIVE TRAINING DAYS will be “TESTING” for the cycle of STRONG program

For all movements being tested, it’s best to avoid as much unnecessary fatigue as possible when building up to “test weight”

Therefore, After 75% max, all progressive sets should just be a SINGLE rep

75% x 1-2 reps
80-85% x 1 rep
90-95% x 1 rep
102-103% x 1 rep = New PR
Continue adding weight if you make the 102-103% weight!

All lifts have a 2-Miss Rule

Note: Part B is the NORMAL Part A programming. The “Part A” for today is meant to be a warmup for the Pulling Muscles and Shoulder Girdle and to instill some explosive work to prime the CNS for the heavier weights in Part B

A. Power Snatch

4 Reps EMOM x 4 min @ approx 65%
Rest 1 min
3 Reps EMOM x 4 min @ approx 70%
Rest 1 min
2 Reps EMOM x 4 min @ approx 75%
Rest 1 min
1 Rep EMOM x 4 min @ approx 80%B. Alternate Movements x 4 Sets Each:

One-Arm DB Rows (knee on bench) – Reps 12-9-6-6 (increasing weight EACH SET)
Rest 2-3 min after both arms
Dips – Reps 9-7-5-3 (increasing difficulty EACH SET)
Rest 2-3 minC. Superset Movements x 3 sets each:
For Inverted Rows, elevate feet for added difficulty. If still need a bigger challenge, hold the contraction at “chest to bar” position for 1-2 seconds on each rep. The goal is 12-15 reps per set

Incline DB Bench Press x Reps 15-12-9 (increasing)
Inverted Rows x Max Reps Unbroken
Rest 2-3 minD. Superset Movements x 3 Rounds:

Barbell Curls x Reps 15-12-9 (increasing weight)
Row Calories x 25-20-15 (increasing pace)
Rest as needed to ensure increased loading on Bicep Curls sets

Sweat:

Every 3min. X 5 Rounds:
12 Burpees
15 Pull-Ups or ring rows (pick one you can do fast)
Max Barbell OHS in remaining time

Rest 4min.

Every 3min. X 5 Rounds:
150m Run
15 Wall Balls 20/14lb.
Max Front Rack Lunges in remaining time

*Be sure to leave yourself a little time before starting the next round on each EMOM. Try to save about 20-30sec. to recharge. If you can handle no rest though, by all means, HIT IT!

Extra credit if you have time:
100 Ground to Overhead with a plate (45/25)

* move as quick as he can but with good quality + form.

Sat June 1st CrossFit, Sweat & HIBB WODs


Click the photo to sign up and kiss your shoulder pain goodbye!
Check out some samples at the Shoulder Workshop and get $25 off your first 2 orders with promo code “CFPB”

 

 

 

 

 

YES! It’s back, our in house competition is coming July 13. Ready your swolemate, registration opens June 10th.

 

 

 

 

CrossFit:

(Teams of 2)

35min. to finish…
3 Rounds:
30 Alt. DB Snatches 50/35lb.
40 Wall Balls (20/14)
30 Burpee Deadlifts 50/35s

70/50 Cal Assault Bike or Row

2 Rounds:
30 Alt. DB Snatches 50/35lb.
40 Wall Balls (20/14)
30 Burpee Deadlifts 50/35s

70/50 Cal Row or Assault Bike (if you Biked for the first one Row this one and vice versa)

1 Round:
30 Alt. DB Snatches 50/35lb.
40 Wall Balls (20/14)
30 Burpee Deadlifts 50/35s

*Bike/Row can be switched out for an 800m Run today (in 200m intervals)ifnecessary.

ADV Option:
20 Alt DB Snatches 70/50lb
and
20 Burpee Deadlifts with 70/50s

Sweat:

4 rounds for time:
30 Push Press 95/65lb
30 Toes-To-Bar
30 Wall Balls 20/14
30 American KB Swings 70/53/35
800m run (200m intervals)Time CAP: 35 Min.

Teams of 2: Split up the work however you want. One person works at a time.

*If you finish early and want to just AMRAP until 35min, go for it.

HIBB:

A.) Every 4 min for 5 Rounds
100 Double Unders
3 Snatches (as heavy as possible) 185/135+?

Rest 5 min.

B.) Every 4 min for 5 Rounds
5 Overhead Squats (Heavy as possible)
immediately into:
8 DB Bent Over Rows on each arm (Heavy as possible) 70/50+

CrossFit, Strong, & Sweat WODs Fri May 31st 2019


Click the photo to sign up and kiss your shoulder pain goodbye!
Check out some samples at the Shoulder Workshop and get $25 off your first 2 orders with promo code “CrossfitPB”
Ready to perfect your handstand? Click the photo to register. Open gym will be postponed until 11:15.

 

CrossFit:

A.)  Every 3min. x 10 Rounds:
10/7 Cal Assault Bike or Row or 100m Sprint
10 Pull-Ups
3 Power Clean and Jerks 135/95**Rounds 4,5,6, is 2 Power Clean and Jerks as heavy as you can. (While still staying on pace for the workout)*Rounds 7,8,9,10 is only 1 Power Clean and Jerk. You want to be shooting for some max effort attempts in the end here.*Scale is just staying at 135/95 the whole time or starting with lighter #s and climbing at your own abilities.

B.) 5min. AMRAP:
Max Russian KB Swings 70/53lb

Can you go unbroken for the entire 5min? This is actually going to be a fun challenge while lighting up your booty and abs. Be sure to “hinge” while swinging and NOT “squatting.”

Strong:

Upper Body (Push Dominant) + Lower Body (Quad Dominant)

This is the TESTING week for the Thruster. This is because next week will have HEAVY Deadlifts on Friday, and it will be difficult to maximize loading on the thruster the following day.

A. Thruster – Reps 3-3-2-2-1-1
Increase weight each set to a HEAVY SINGLE
The sets of 3 reps should start at around 50-60% of projected max to ensure that you avoid accumulating too much fatigue before the heavy single
B. Alternate Movements x 3 sets each:
For the RFESS, choose variation as Back-Rack, Front-Rack or Holding DB’s by your side
Note that a Strict Hanging Leg Raise takes the legs just above parallel to the ground. All reps performed under control with a slow lowering phase and a slight pause at the “top” of the rep
Rear-Foot Elevated Split Squats x Reps 12-10-8 (increasing)
Rest as needed to ensure quality on next movement
Strict Hanging Leg Raises x 8-12 reps (scale as “Knee Raises” as needed)
Rest 2 min
C. 2-3 Rounds (based on fatigue from prior work):
AMRAP 1 min – “Two Pushup” Burpees
Rest 1 min
AMRAP 1 min – GHD or Decline Sit-ups
Rest 1 min
AMRAP 1 min – DB Snatch (heavy, alternate arms)
Rest 1 min
D. Superset x 3 sets each:
Pronated Grip Tricep Kickbacks x 15 reps
https://www.youtube.com/watch?v=WQRJacR4tuc
Banded or Cable Pushdowns x 15-20 reps
https://www.youtube.com/watch?v=kq-fSyPL1m8
Rest 2 min after paired superset

Sweat:

3 Rounds:

(0-2min.)
30 Shuttle Runs (30 ft)
Immediately into;
(2-4min.)
30 DB Deadlifts 70/50s
Immediately into;
(4-6min.)
25 Burpees
Immediately into;
(6-8min.)
Max DB Box Step Overs 20″ (35/20s)

Rest 2min. Repeat 3 Times

Optional Ca$h Out:
Weighted Partner planks
1min. on 1min. off x 3 Rounds

CrossFit and Sweat WODs Thurs May 30th 2019


Ready to perfect your handstand? Click the photo to register. Open gym will be postponed until 11:15.
Click the photo to sign up and kiss your shoulder pain goodbye!
Check out some samples at the Shoulder Workshop and get $25 off your first 2 orders with promo code “CrossfitPB”

 

CrossFit:

25min. running clock…
5 Bench Press (Heavy as possible)
immediately into;
300m Row (Hard as possible)
Rest 90sec.*After 3 Rounds start doing 3 reps
*After 5 Rounds start doing 1 rep (95%+ attempts)
*Get as many rounds as you can. Should get between 6-8 rounds

Score is heaviest bench. ALSO, put your slowest row in the comments. Try and stay within 5sec. of all rows if you can.

B.) Spend the next 10-15min. doing this little bodybuilding circuit:

3 Working Sets:
Max Rep DB Incline Bench Press
immediately into;
8-10 DB Bent Over Rows
Rest 90sec. Between Sets
*(2-3 sec. eccentrics on all reps)

For the incline, use a stack of 45lb plates. Perfect angle is about 30 degrees. Looking for about 10-15 reps on the DB bench press so pick something appropriate. 50/25s are prob good for most and 70/45s for your strong peeps. On the rows go as heavy as possible also.
C.) (Optional) That’s a lot of time but if you’re still looking for a little more today then grab a buddy and do some weighted partner planks or a farmer carry.

Sweat:

0-6min.
1 Round:
400m Run
25 Barbell Thrusters 45/35lb
15 Pull-Ups6-12min.
3 Rounds:
20 Alt. DB Snatches 45/30lb
60 Double Unders

12-18min.
1 Round:
400m Run
25 Barbell Thrusters 45/35lb
15 Pull-Ups

18-24min.
3 Rounds:
20 Alt. DB Snatches 45/30lb
60 Double Unders

24-30min.
1 Round:
400m Run
25 Barbell Thrusters 45/35lb
15 Pull-Ups

Finish anything early and that’s your rest. Nothing should take all the way until the time cap however.

If you want to beef it up a little, you can add weight to the thruster on the 2nd and 3rd rounds.

CrossFit, Strong & Sweat WODs Wed May 29th 2019


Click the photo to sign up and kiss your shoulder pain goodbye!
Check out some samples at the Shoulder Workshop and get $25 off your first 2 orders with promo code “CrossfitPB”
Ready to perfect your handstand? Click the photo to register. Open gym will be postponed until 11:15.

CrossFit:

A.) Front Squat (Week 2 of 4)
A Few Warm-Ups sets
then;
70% x 3
80% x 3
90% x Max Reps! (3+ goal)*SUPERSET with 20 Russian Twists with the heaviest DB possible. Left + Right = 1 Rep. 45/30lb + DB.
B.) 16min. to get as far as possible…
5 Rounds:
10 Push Jerks 115/75
15 Toes-To-BarRest 2min. (You MUST rest. And it’s included in the 16min. running clock)Max Rounds in remaining time…
10 Push Jerks (135/85)
15 Wall Balls (20/14lb.)

Score is rounds and reps of just the last section. Everyone will finish the first section.

Strong:

Upper Body (Pull Dominant) + Lower Body (Hamstring Dominant)

A. Alternate movements x 5 sets each:
Note that the Deadlift work is a “DELOAD” week to let the CNS rest before TESTING next week. Focus on perfect positioning and the SPEED of the pull on each rep
“Stop” Deadlifts – 5 sets of 5-6 reps @ approx 55-60% max
Rest 2-3 min
Chin-ups (supinated, palms facing) – Reps 3-3-3-2-2 (increasing each set to tough double)
Rest 2-3 min
B. Work to challenging but QUALITY weight for complex:
1 Hang Clean HIGH PULL
2 Hang Power Clean
1 Hang Squat Clean
2 Front Squats
C. Chest-Supported DB Rows
Reps 15-12-10 (increase weight)
*All sets stay on the LIGHTER sets, focus on a quick pause and squeeze at the contraction of each rep (mind/muscle connection with lats and mid back)
D. 2 Rounds:
Barbell Curls x 10-12 reps
Rest 1 min
Sorenson Hold x 45-60 seconds (add small weight in front of chest as feasible)
https://www.youtube.com/watch?v=nubehcnhTuI
Rest 2 min
E. One Round:
35/25 Cal Row (male/female)
35 HEAVY Russian KBS
35/25 Cal Row (male/female)

Sweat:

3 Rounds: (40sec. on 20 sec. off)

Station 1.)Max Wall Balls 20/14
Station 2.) 12/9 Cal Row
Station 3.) Plank
Station 4.)12/9 Cal Assault Bike
Station 5.) DB Push Press 50/35
Station 6.) Max Bicycle Abs
Station 7.) 15  KB Swings (53/35)
Station 8.) 12/9 Cal Assault Bike
Station 9.) Max Box Jumps 20″
Station 10.) Max KB Sumo-DLHP 70/53

Rest 2min.

*Should be able to share most equipment here, so team up.

*Advanced can do 15/12 Cal stations

CrossFit WOD Tues May 28th 2019


Ready to perfect your handstand? Click the photo to register. Open gym will be postponed until 11:15.
Click the photo to sign up and kiss your shoulder pain goodbye!

CrossFit:

A.) EMOM x 10min.
Odd: Max Hang Power Snatches 135/95
Even: 60 Double Unders *Every other round is 12/9 Cal Assault Bike or RowRest 3min.

B.) EMOM x 10min.
Odd: Max Hang Power Cleans 185/125
Even: 60 Double Unders *Every other round is 12/9 Cal Assault Bike or Row

Rest 3min.

C.) EMOM x 10min.
Odd: Max Deadlifts 225/155
Even: 60 Double Unders *Every other round is 12/9 Cal Assault Bike or Row

Kinda of hard to program something that makes sense and looks fun after Murph but… I think this will do just fine 🙂

*If you need to scale the weights, that’s fine. Just try and use something that you don’t get less than 5 or more than 10 reps.

Score is just reps on the weights. Must finish the cardio pieces to RX. If you want to beef the weights up, go for it!

 

WODs Saturday May 25th 2019 CrossFit, Sweat & HIBB


It’s Murph TIME! Meeting at Fanuel park this year, running the mile to the gym for pull ups, push ups, and squats and running the mile back to the park to jump in the water and hang out! Can’t wait to see everyone there!
Ready to perfect your handstand? Click the photo to register. Open gym will be postponed until 11:15.

 

 

 

Click the photo to sign up and kiss your shoulder pain goodbye!

 

CrossFit:

Partner WOD: Only one person works at a time!
0-8min.
Row 2,000m Meters

8-16min.
10 Power Clean and Jerks 135/95
10 Power Clean and Jerks 155/105
10 Power Clean and Jerks 175/115
… Keep Adding 20/10lbs for 8min. Straight…

19-27min.
Row 2,000m Meters

27-35min.
10 Deadlifts 225/155
30 Toes-To-Bar
10 Deadlifts 255/170
30 Toes-To-Bar
10 Deadlifts 285/185
… And so on… Deadlifts are always 10 reps adding 30/15lb. and the TTB are always 30.

Notice there is a 3min. Rest After the first 2 sections. Each section is 8min. Any time left over on the row sections are rest. Please hit those hard though or it won’t really be too hard.

Sweat:

“MASH”
0-10min…
3 Rounds:
250m Row
200m Run

10-20min…
2 Rounds:
40 Front Rack Lunges 95/65
20 Burpee Pull-Ups

30-40min: (Gunna be a spicy one)
7 Rounds:
10 DB Deadlifts 70/50s
10 “A” SquatsFinish anything early and you get to REST 🙂

HIBB:

A.) EMOM 5 min
12/9 Cal Row
-immediately into-

EMOM 5 min
5 Deadlifts 315/205
-immediately into-

EMOM 5 min
12/9 Cal Row
-immediately into-

EMOM 5 min
5 Deadlifts 315/205
*Try and pick something heavy but doable. NO SINGLES, unbroken sets only.
The row is purposefully on the easy side

Rest 5-10 min (as needed)

E.) 15 min AMRAP:
10-9-8-7-6-5-4-3-2-1
Handstand Push Ups (strict)
1-2-3-4-5-6-7-8-9-10
Sandbag Over Shoulder (100/75)

WODs Friday May 24th 2019: CrossFit, Strong & Sweat


It’s Murph TIME! Meeting at Fanuel park this year, running the mile to the gym for pull ups, push ups, and squats and running the mile back to the park to jump in the water and hang out! Can’t wait to see everyone there!

 

Ready to perfect your handstand? Click the photo to register. Open gym will be postponed until 11:15.

 

 

 

 

 

 

 

 

Click the photo to sign up and kiss your shoulder pain goodbye!

 

CrossFit:

A.) 35min. running clock…
10 Bench Press
10 Pull-Ups (Strict if possible)
15/12 Cal Assault Bike or Row or 200m RunRest 90sec. After Each Round

*For the weight, think of something you can do unbroken ideally the whole time, but is really hard after set 5-6. If you break 1 time it’s ok. Pull-Ups may be any grip you like.

B.) Extra Credit:
4 Rounds:
20 Russian Twists with 45/30lb DB
20 Sit-Ups (with feet anchored on DB)
*Left+Right = 1 rep)

Fun little interval bodybuilding day. It’s good for you to slow things down a little bit here and there. However, beware, this is still harder than you think if you crank that cardio portion! Score is the weight you used on bench and your rounds.

Strong:

Upper Body (Push Dominant + Core)
Parts A and B stay similar week to week. Track the metrics for progressionA. Bench Press – 5 x 3
First 3 sets build progressively, then 2 sets of 3 reps at same challenging weight

B. One-Arm DB Overhead Press – 3 x 10 PER ARM
1 set at lighter weight, then 2 x 10 at heavier loading, but still 2+ reps shy of failure
Deload Day for this movement before TESTING next week
C. Superset x 2 sets Each:
Flat DB Flies x 10-12 Reps @ 32X0 tempo (2-sec pause at “stretch” position)
Max Reps Push-ups UNBROKEN (goal for 6+ reps, so adjust difficulty as needed)
Rest 2-3 min
D. Alternate Movements x 3 sets each:
For both movements, first set of 15 reps is lighter, than 2×12 at heavier loading
EZ or Barbell Lying Tricep Extensions x Reps 15-12-12
Rest 1-2 min
DB Lateral Raises x Reps 15-12-12
Rest 1-2 min
E. HEAVY Russian Twists with DB or KB
Reps 24-20-16 = 12-10-8 “per side” (increasing weight)
https://www.youtube.com/watch?v=vcw9O-Cc1LY

Sweat:

“Fight Gone Bad Style… Twice…”

3 Rounds: (Twisted Steel & Sex Appeal)
1min. of Push Press 75/55lb Bar
1min. of American KB Swings 53/35
1min. of Box Jumps 24/20″
1min. of SDHP’s 75/55lb Bar
1min. of Push-Ups
1min. Rest

Then immediately into;

3 Rounds: (Cardio + Abs)
1min. of Plank
1min. of Rowing For Cals
1min. of Sit-Ups
1min. of Assault Bike For Cals
1min. of Russian Twist with 35/25lb DB
1min. Rest