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

 

CrossFit & Strong WODs Fri Jan 10th 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! Check out the winners from last year:

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.) Squat Clean Ladder:
1 Squat Clean at 50% every 30 seconds x 5 Rounds
Rest 1min. and change weights
1 Squat Clean at 55% every 30 seconds x 5 Rounds
Rest 1min. and change weights
1 Squat Clean at 60% every 30 seconds x 5 Rounds
Rest 1min. and change weights
1 Squat Clean at 65% every 30 seconds x 5 Rounds
Rest 1min. and change weights
1 Squat Clean at 70% every 30 seconds x 5 Rounds
Rest 1min. and change weights

Score is heaviest weight lifted for 5 consecutive reps
B.) 15min. AMRAP:
15 American KB Swings 53/35lb.
10 Push-Ups
15 KB Goblet Squats 53/35lb.
10 Toes-To-Bar

Just a little something classic today 🙂

Cool Down:

Stretch :30sec-1min each

Strong:

Friday 1/10 – Upper Body
Part A, B and C repeat each week. Track these metrics for progress

A. Incline Barbell Bench Press
3 sets of 15 reps

B. Strict Pull-ups x 3 sets
Descending rep scheme (increasing difficulty) week to week, where the athlete will complete the FIRST WEEK at approx 75% of “max reps unbroken” using a controlled tempo of movement (no sloppy reps; no kicking of the legs for assistance; no dangling at the bottom).

If “Max unbroken” is less than 5 reps, please scale by using “Rack Pullups”
https://www.youtube.com/watch?v=SPIN3fRZ_qQ

Two Examples:
First is assuming 10-rep max, and second is assuming 5-rep max
(both assume controlled tempo throughout with no sloppy or cheat reps)

Week 1 = 8 reps / 4 reps
Week 2 = 6 reps / 3 reps (with SMALL added weight on both examples),
Week 3 = 4 reps / 2 reps (with slightly more added weight on both examples)
Week 4 = 2 reps / 1 rep (heavy)
Week 5 = DELOAD OR start back over with slightly more reps or load than prior 4-weeks

C. Dips or Narrow-Grip (weighted) Push-ups
3 sets of 15 reps
**Choose either Dips or Narrow-Grip Push-ups as the primary Tricep Movement for this cycle. Given that week one utilizes such high reps, you should only choose Dips if you are very strong with that movement, or if you intend to use assistance during the higher rep weeks.
SEE VIDEO OF ADVANCED PUSH-UP VARIATION

D. 2 Rounds – Each round is a SPRINT
16 Reps Barbell Hang Muscle Snatch
https://www.youtube.com/watch?v=HKrYRqTPn8A
8 Burpees over bar
16 Supinated Pendlay Rows (same bar as Snatch)
https://www.youtube.com/watch?v=tAXeRgNL21A
8 Burpees over bar
Rest till 5:00 mark

E. 2 Rounds of “Shoulder Health” Sequence
Powell Raise x 8-10 Reps (per arm)
https://www.youtube.com/watch?v=PCuECDxWCFU
Rest 1-2 min
Banded Face Pulls x 15-20 Reps
Rest 1-2 min

 

CrossFit & Sweat WODs Thurs Jan 9th 2019


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.) 3min. AMRAP x 4 Rounds:
300m Row or 0.5 mile Bike or 300m Run
10 HSPU’s
Max Push Jerks in remaining time
Rest 2min.

Round 1: Push Jerks at 135/95
Round 2: Push Jerks at 145/100
Round 3: Push Jerks at 155/105
Round 4: Push Jerks at 165/110

*These numbers should be god for about 10-15 reps each round. If you can do more, it might be time to do RX+ which is 135/155/185/205 for men and 95/105/135/145 for women
B.) For Time:
50 Alt. DB Snatches 45/30
50 Power Cleans (95/65)
50 Push Press (95/65)

*EMOM complete 5 Burpees
*Starts with Burpees
*ADV DB: 50/35 Bar: 105/75

Cool Down:

Walk 200m then 1 min each side of each stretch

1 Min each side triceps smash

 

Sweat:

A.) Every 5 min x 5 Rounds
400m Run
20 DB Box Step Overs (20″ for everyone)
*in order for this to work the way I want, I need you to go as hard as possible for each round. I want you getting close to two min of rest every time. So earn it! Weight: 35/20s+

4 min. rest

B.) 10 min EMOM: (both in same min)
12 Russian KBS
12 Goblet Reverse Lunges
*if you can’t maintain 12 each min, try 10 or 8 each. Rather than sitting out a min, pick a sustainable number for you! 70/53/35 Pick one for the weight 🙂

CrossFit & Strong WODs Wed Jan 8th 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 1 of 4 Strength Cycle)
Every 4min. x 4 Rounds:
400m Run “Buy in”
then;
Round 1: 5 Deadlifts at 50%
Round 2: 5 Deadlifts at 65%
Round 3: 5 Deadlifts at 75%
Round 4: Max Unbroken Deadlifts at 85%*You are running each time. 1 mile total
B.) Metcon (AMRAP – Reps)
Get as far as possible in 15min.
10-20-30-40-50
Wall Balls 20/14
Alt. DB Lunges 45/30s
Sit-Ups (Anchor your feet in your DB’s)

*Left+Right= 2 reps on the Lunges
Cool down:
Walk 200m then:
2 min each side
Spend 1-2 min here too
Strong:
Wednesday 1/8 – Lower (Ham/Glute Dom) and Core
Part A and B repeat each week. Track these metrics for progressA. “Stop” Deadlift (means brief stop/pause on ground versus “touch n go” reps)
3 sets of 9 repsB. Barbell Hip Thrusts
3 sets of 15 repsC. 3 Rounds:Single-Leg DB RDL x Reps 15-12-9 (LEFT LEG, increasing)
Superset Staggered Leg Good Mornings x 15 reps (LEFT LEG Forward)
https://www.youtube.com/watch?v=Fu_mFEutaH0
Rest 1-2 min
Repeat for opposite leg
Rest 2-3 min then start next roundD. Climb as High as Possible in 12 Minutes:
Add designated reps to each movement each round

10-15-20-25 Reps Barbell Sit-ups
https://www.youtube.com/watch?v=sq32HfrHMxk
10-15-20-25 Calorie Row
30-40-50-60 Reps Reverse Crunches
10-15-20-25 Heavy Russian KBS

 

CrossFit & Sweat WODs Tues Jan 7th 2019


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!

 

CrossFit:

Twisted Steel & Sex Appeal
5 Rounds:
1min. of DB Bench Press 50/35s
1min. of Double Unders
1min. of Pull-Ups
1min. of Assault Bike For Cals
1min. of Russian KB Swings 70/53
Rest 2min.

This is a lot harder than it looks!
*ADV 70/45s on bench
*People can start at different stations and share DBs

Cool Down:

2 min easy cardio

1 min each side
At least 1 min each side

Sweat:

A.) 20 min to get as far as possible…
2-4-6-8-10…
DB Squat Cleans (50/35)
20 Wall Balls (20/14lb.)
100m KB Farmer Carry 70/53 *each hand

5 min. rest

B.) For Time:
30-20-10
30 ft Shuttle Runs
DB Deadlifts 70/50
DB Russian Twists (L+R=1) 35/25
*15 min time cap

This looks SO fun! Enjoy 🙂

CrossFit & Strong WODs Mon Dec 6th 2019


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!

 

CrossFit:

A.) Tempo Superset 
4-5 Sets in a 20min. Window:
Back Squat 5 x 8 (30X0 Tempo)
immediately into;
Hip Thrust 5 x 8 (20X1 Tempo)
Rest 90sec.

*Squat Tempo is 3 second count on the way down. Zero time at the bottom. Up. And then 0 seconds spent at the top, before going back to a 3 sec. decent.

*Thrust Tempo is 2 second count on the way down. Zero time at the bottom. Up. And then 1 seconds pause at the top (squeeze your glutes as hard as possible), before going back to a 2 sec. decent.
B.) Tabata Everything
Tabata Hang Power Clean
Tabata Front Squat
Tabata Push Press
Tabata SDHP’s

*Weight: 95/65lbs.
*Tabata = 20 seconds of work x 10 seconds of rest x 8 rounds. That’s 4min. at the same movement. NO REST. Right into the next station. The entire piece is 16min. straight.

Tips:
1.) Find a consistent # you can repeat instead of going balls out and dying.
2.) At the 20sec. mark just drop that bar and rest, you’re gunna need it, trust me.

Cool Down:

Walk 200m then

2 min here, do it. Trust me you need it!
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.

Strong:

Monday 1/6 – Upper Body
Part A and B repeat each week. Track these metrics for progress

A. DB Floor Press
3 sets of 15 reps
https://www.youtube.com/watch?v=W0iNx3mHbhY

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

C. Alternate Movement Sequence x 3 Rounds:
First round slightly lighter, last 2 rounds heavier/challenging
Strict Pull-ups x 3-5 Reps (weighted as feasible)
Rest 1-2 min
Incline DB Bench (1&1/2 Reps) x 6-8 Reps
https://www.youtube.com/watch?v=BfBxu_mZDv8
Rest 1-2 min
Leaning DB Lateral Raise x 12-15 Reps PER ARM
https://www.youtube.com/watch?v=Ako6QOCWGGw
Rest 1-2 min then return to Pull-ups

D. One Round for MAX REPS at each station
AMRAP 1 min – Devils Press
Rest 30 sec
AMRAP 1 min – Bench Jump Overs
(clear the whole bench if poss, otherwise jump on and over bench)
Rest 30 sec
AMRAP 1 min – Burpee Pull-ups
Rest 30 sec
AMRAP 1 min – One-Arm DB Hang Clean and Press
(alternate arms every 5 reps)
https://www.youtube.com/watch?v=oTisL4CE8Bo

CrossFit, Sweat and HIBB WODs Sat Jan 4th 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!

 

CrossFit:

A.) Teams of 2. One person works at a time. Just trying to get as far as possible in 35min.

Make sure that if you’re scaling, that you’re making good numbers that climb each round. You should be able to get at least sets of 2-3 at a time on that last set. If you can do all 5 reps in a row each, it may be too light.

50/35 Cal Assault Bike or Row

2 Rounds:
30 Push Jerks 115/75
30 Pull-Ups

50/35 Cal Assault Row or Bike

3 Rounds:
20 Push Jerks 135/95
20 Pull-Ups

50/35 Cal Assault Bike or Row

4 Rounds:
15 Push Jerks 155/105
15 Pull-Ups

50/35 Cal Assault Row or Bike

5 Rounds:
10 Push Jerks 185/135
10 Pull-Ups

*Alternate your cardio option every time

*If you’d like to switch things up on the harder side, then go for chest to bar pull-ups instead. Let’s leave muscle ups out today though.

Cool Down:

Walk 200m then get some nice stretches in:

 

Sweat:

Every 7min. x 5 Rounds:
400m Run
20 DB Push Press 45/30s
20 Pull-Ups
20 American KB Swings 53/35lb.

The first round is never hard, but these kind of workouts have a way of catching up big time by round 3-4. If you are a ninja at all of these movements, then feel free to do 25 of everything. If you like, you may also use a 95/65lb. barbell for the presses. Just be sure to lock out those reps no matter what you use.

HIBB (High Intensity Body Building):

A.) Partner Day!
10 Rounds (20 between you and your partner)
5 Back Squats (225/155)
5 Sandbag over Shoulder (something heavy)
*So you do 5 Back Squats and 5 Sandbags as quickly as you can then rest while your partner goes. If you don’t have a partner then time how long each round takes you and rest that same amount of time.

B.) Booty Explosion
100 Hip Thrusts (no sloppy rest, full lock out, and pause for a full second at the top)
NO REST Immediately into:
100 Front Rack Lunges (135/95)
*This should be lighter than the hip thrust weight.

CrossFit & Strong WODs Fri Jan 3rd 2019


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!

CrossFit:

A.) Every 3min. x 10 Rounds:
15/12 Cal Row or 200m Run
10 Toes-To-Bar
3 Deadlifts (climbing)

These are my personal favorite kind of workouts.  I think it’s just what the doctor ordered for the week. If you don’t feel like going heavy, then just do 5 reps and keep it at a medium weight. However, the climbing element is usually very fun and makes the rest break needed. You may go up in weight every round, every other round, or just as you feel. Try and hit a 3RM by the end.
B.) Pick one Extra Credit Piece if you like:
1.) 3×10 Towel Pull Ups
2.) 400m heavy farmer carry with 2 KBs
3.) 1min. on by 1min. off of weighted planks with a partner. 3-4 Sets
4.) 6min. AMRAP: of sandbag over the shoulder with a partner. You do 5, I do 5 style use the heaviest sandbag you can.

Cool Down:

2 min easy cardio

2 min each side
2 min each side

Strong:

Friday 1/3 – Lower (Quad Dom) and Core
Part B and C repeat each week. Track these metrics for progress

A. Full Cleans – Build to approx 50% max for 3 reps
From this point, you have 10 reps to work up to a heavy but QUALITY single rep
You can use your 10 reps however you choose
The goal is to avoid misses and use your reps to reinforce positive movement patterns

B. Back Squats
3 sets of 12 reps
*Starting back at “week 1” rep target

C. Rear-Foot Elevated Split Squats
3 sets of 12 reps (per leg)
*Starting back at “week 1” rep target
*Load with DB’s held by side, or barbell in “front-rack” position.
Advanced trainees can use the “back-rack” loading option.|

D. 2 Rounds:
10 Star-Jump Squats
https://www.youtube.com/watch?v=i1nJv4y-W_c
20 Jumping Lunges (no weight, alternate legs)
30 Decline or GHD Sit-ups
40 Skater Plyos (20/side)
Rest 3 min b/w rounds

E. Face-up Chinese Plank
2 sets of 45-60 seconds
***Add load with plates on hips, and try to increase weight for second set
https://www.youtube.com/watch?v=q3ZXskRaKWk