CrossFit, Sweat & HIBB WODs Sat July 6th 2019


Registration closes MONDAY! Click the photo to register your team!
All the WODs one more time.
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!

 

CrossFit:

*Ben, if you have more than 12 you can sub bike for shuttle sprint reps (30ft)
Every 7min. x 5 Rounds: (35min.)
Min. 1) 40 Cal Bike + 100 Wall Balls 20/14
Min. 2) 40 Cal Row + 100 Toes-To-Bar
Min. 3) 40 Cal Bike + 100 Deadlifts
Min. 4) 40 Cal Row + Burpees
Min. 5) 40 Cal Bike + MAX Hang Power Cleans 135/95

Teams of 2. Only 1 person works at a time.

ADV is 50/40 Cals, 30/20lb ball, and 155/105.

Also, you may trade any section for 30 Muscle Ups 🙂

Ladies regular RX is 30 Cals of everything.

Sweat:

35 min to finish…
800m Run (200m intervals)
100 Push Press 75/55lb
100 Sit-Ups
100 American KB Swings 53/35lb
150 Air Squats
100 American KB Swings 53/35lb
100 Sit-Ups
100 Push Press 75/55lb
800m Run (200m intervals)

Teams of 2. Only 1 person works at a time.

*Feet anchored on KB for sit-ups, so that you can move a little quicker.

*This is going to be a close one on finish time! Excited to see how you do.

HIBB:

A.) 4 Sets
8-10 reps OH Reverse Lunge (Heavy as possible)
Rest 30 sec then:
8 DB Bent over rows (heavy as possible)
Rest 30 sec then:
2 min max cals on the assault bike
Rest 2-3 min as needed

Rest as needed (8-20min) then:

B.) 10 sets of 10 reps
Barbell Biceps Curls (add weight if you can but the bar is probably fine)
-Rest 1 min after each set

C.) Optional 3-4 sets
1 min Plank on your Hands (45# weight on your back)
-Rest 1 min after each set

CrossFit, Strong & Sweat WODs Fri July 5th 2019


Registration closes on Monday! Click the photo to register!
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!

 

CrossFit:

A.) Push Press (Week 3 of 4)
Complete a few warm up sets, and then:

75% x 5
85% x 3
Few attempts at a 1RM!
*Make sure you don’t jerk it! Knees bend for the push and then they never bend again! They only straighten and lock out as your arms lock out.

Optional:
10-15 GHD Sit-Ups between sets
OR
5 Heavy Sandbags Over The Shoulder between sets. Try the 100 if you can. Advanced peeps can do 10 if you want a little more sweat going on. I just wanted to throw these in bc we don’t get a chance to do these in WODs and it’s fun.

B.) 18min. to finish…
50-40-30-20-10
Front Squats 75/55
American KB Swings 53/35
*5 Strict Pull Ups after each set (5 total)

*ADV is 5 Weighted Pull Ups after each set
*Make them strict no kipping, use a band or do  hard ring rows if you can’t do pull ups.

Strong:

Upper Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day

A. Incline DB Bench – 8 reps EMOM x 8 min @ 20X0 tempo
At approx weight for 15-16 reps (fatigue accumulation)
Note 20X0 means: 2 sec to lower weight and no pause at top or bottom of rep
(approx 20 seconds of work time)
B. One-Arm DB Rows (with or without bench)
Reps 15-12-10 (per arm, increasing)
Note that SOME momentum is necessary to get the most out of this movement. Stay STRICT on the lighter sets, and then allow yourself some explosiveness on the heavier sets

C. Superset x 2 sets each:
Decline DB Flies x 10-12 reps
Max unbroken Pushups (Goal for 10-15 reps) *elevate hands to scale
Rest 2-3 min
D. Superset x 2 sets each:
*scale as rack pull-ups if “AMRAP (-2)” is less than 5 reps
Wide-Grip Pull-ups x AMRAP (-2) = 2 reps shy of failure
Inverted Rows x 12-15 reps
Rest 2-3 min
E. Superset x 2 sets each:
DB Lateral Raise x 10-12 reps
Seated DB OHP x 10-12 reps
Rest 2-3 min
Optional, time permitting:
Reps 20-16-12-8 For Time and QUALITY:
The “Time” component means to move quickly between movements (minimizing rest) but the QUALITY component means to still perform the final two movements at a controlled tempo
Assault Bike Cals
Hang DB Snatch (switch arms at halfway each set)
Lying DB Tricep Extensions
Hammer DB Curls

Sweat:

(0-9min.)
2 Rounds:
25 Cal Bike
25 DB Deadlifts 70/50/35s

(9-18min.)
2 Rounds:
25 Cal Row
25 Box Jumps 24/20″

(18-27min.)
2 Rounds:
25 Shuttle Runs
25 Wall Balls 20/14lb.

(27-35min.)
100 Russian Twists with 35/20lb DB
*Left+Right= 1rep

Ladies: 18 Cals for all cardio pieces.

Earn that rest break by going fast! Can’t finish each section with enough time to get a break? Just cut the numbers a little.

CrossFit, Strong, Sweat WODs Wed July 3rd 2019


Meet at the gym at 10am, friends and family are welcome to come workout with you!
Registration closes in 6 days! Click the photo to register your team. 
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!

CrossFit:

A.) Deadlift (Week 3 of 4)
Complete a few warm up sets, and then:

75% x 5
85% x 3
1-3 sets of singles. Shooting for a new 1RM!

*You really only get 1 attempt at  at true 1RM, so make smarts jumps on the singles. Also, after a true 1RM, you’re going to feel a little “burned out” for a few days after. Totally normal. Just be sure to listen to your body.

B.) Hellman
15min AMRAP:
30 Double Unders
15 Wall Balls 20/14
30 Double Unders
15 TTB

Just a little classic style WOD after those heavy deads. Pace yourself and keep an eye on the clock. Try and get each round in about the same amount of time.

Strong:

Lower Body Strength
Part A and B repeat week to week. Track these metrics.
***Note that Part A and B will alternate each week. First week, Back Squat in Part A and Deadlift second. The next week, Deadlift in Part A and Back Squat second.
A. Stop Deadlift
Build to ONE challenging set of 5 reps following below protocol
Example assuming top Deadlift set is 315 x 5
135 x 10, 205 x 6, 255 x 3, 285 x 2, Then 315 x 5
***BEGIN cycle at about 85-90% of projected 5-RM
B. Back Squat – 5 sets of 3 reps (increasing)
The goal is for the FINAL set of 3 reps to be the “5-rep weight” you intend to use for Part A in the FOLLOWING week
C. Work to challenging but QUALITY load for Complex:
Note 31X1 = 3 sec descent, 1 sec pause at bottom (stretched) position
3 Clean-Grip RDL @ 31X1
2 Low Hang Power Cleans (from knee-caps)
1 High Hang Squat Clean (from hips)
D. Farmers Hold Rear-Foot Elevated Split Squat
6 reps EMOM x 8 min
Alternate legs each minute (so basically 4 sets of 6 per leg)
Goal is to use a weight that you would normally use for a challenging set of 12 reps

E. Heavy Russian Twists – 3 x 12-16 Reps (6-8 per side)
The goal is to use a HEAVY Dumbbell or KB and begin each rep from a dead-stop position with the weight resting on the ground so that the core muscles have to brace to get the weight moving for each rep.

Sweat:

0-9 min…
1 Mile Run

9-19 min…
100 DB Push Press 50/35s
*5 burpees EMOM
*Start with burpees

19-29 min…
2000m Row

29-39 min…
100 Renegade Rows 35/20lb.+
*EMOM 5 push-ups in your DBs
*Start with push-ups

Part 1.) Go fast and earn that rest break! If you jog it’s not nearly the same workout.

Part 2.) You may use a barbell with 95/65 or 115/75lb. if you’re proficient with the bar.

Part 3.) Same as Part 1

Part 4.) In your plank position with the DBs in your hand, complete 5 reps on the right and then 5 reps on the left until you hit 100. QUALITY is important.

*If you finish anything super early, you may do sit-ups until the time is up or an ab movement of choice.

CrossFit WOD Tues July 2nd 2019


Meet at the gym at 10am!
Registration closes in 6 days! Click the photo to get registered.
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!

 

CrossFit:

Every 7min. X 5 Rounds:
400m run
400m Row or .7 mile Bike
15 pull-ups
3 Snatches (climbing)

I would also like everyone to get a good amount of weight on the bar BEFORE this thing kicks off. Having a challenging weight on the whole time is really going to make this workout great or so so… We had our max session of squats yesterday and our max deadlifts tomorrow, so I thought today would be a great day for the cardio this week.

If snatches are still not your strong suit, then go lighter and sets of 5-6 reps or complete them from the hang instead if that is more comfortable right now. Remember… LATS, chest tall, and SWEEP into that hip crease.

CrossFit, Strong & Sweat WODs Mon July 1st 2019


Click on the photo to register your team! All 3 workouts are SO MUCH FUN! Registration closes July 8th!
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!

CrossFit:

A.) Back Squat (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5
85% x 3
1 to 2 attempts at a new 1RM!

OPTIONAL:
In between sets, do 10-15 HEAVY russian kettlebell swings to warm up that posterior chain  and get you primed for that 1 rep max. This helps some people a lot.

B.) For Time:
33 Thrusters (95/65 lbs)
33 Sumo Deadlift High-Pulls (95/65 lbs)
33 Overhead Squats (95/65 lbs)
33 Push Jerks (95/65 lbs)
33 Front Squats (95/65 lbs)*3 Burpees at the top of each minute. Start with burpees also.
Time CAP: 18min.

Strong:
Monday 7/1
Upper Body Strength
Parts A and B remain similar throughout the cycle. Track these metrics.
A. Alternate Movements
Rest as needed between sets of each to ensure loading and quality movement
As usual, remember to begin the cycle with weights that are about RPE 7 and leave room for improvement week to week
Bench Press
Ramp-up sets as needed, then 2 x 4-6 for work sets
Ring Pullups (scale as “Rack Pull-ups”)
Ramp-up sets as needed, then 2 x 4-6 for work sets
B. Strict BB OHP
Ramp-up sets as needed, then work sets of 3×3 @ the SAME WEIGHT
increase weight following week when you make all 3×3 with same loading
***Fractional plates will be key to continue progress.
C. Pendlay Rows – Build in weight, then complete 3 x 5 at same loading
Goal for approximately 40-50% of your deadlift max
https://www.youtube.com/watch?v=a5apml0xAxo
D. Alternate Movements, resting as needed between build-up sets and works sets
Weighted Dips – 3 x 6 work sets
Barbell Curls – 3 x 6 work sets
(slight momentum ok to allow for additional loading)
Sweat:
A.) 10min. EMOM (Both in same min)
8 Burpees
8 KB or DB Front Squats 45/30sRest 3 min.

B.) 10min. EMOM (Both in same min)
8 Alt DB Snatch 45/30
8 Wall balls (20/14)

Rest 3 min.

C.) 12min. AMRAP
100m Single Arm KB Farmer Carry 70/53lb.
15 Toes to Bar

*add or subtract a rep or two on the EMOMS so that it’s doable or challenging enough for you!
**switch arms after 50m. Go Overhead if you’re feeling it!

CrossFit, Sweat and HIBB WODs Sat June 29th 2019


Click on the photo to register your team! All 3 workouts are SO MUCH FUN! Registration closes July 8th!
Meet us here at 10am for a fun beach WOD!
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!

CrossFit:

In teams of 2 get as far as possible in 30min…

100 Wallballs (20/14)
100 American KB Swings 70/53
800m Run
80 Sit-Ups
60 Toes-To-Bar
60 Hang Power Cleans (115/75lb.)
40 Front Squats (115/75lb.)
40 Lateral Barbell Burpees
20 Hang Power Snatch (115/75lb.)
20 Overhead Squats (115/75lb.)

When/If you finish go through again with half the reps. So 50,50,40,40 and so on…

115/75 is pretty light most of you, but we do have the squat program on Monday’s so if you want to go lighter like 95/65 that’s cool. Or if you and your teammate are really strong, you may want to consider 135/95 on the bar.

Sweat:

35min. to get as far as possible…
10 Wall Balls
_
10 Wall Balls
25 Box Jumps 20″
_
10 Wall Balls
25 Box Jumps 20″
50 American KB Swings (53/35lb)
_
10 Wall Balls
25 Box Jumps 20″
50 American KB Swings (53/35lb)
75 Front Squats with 45/35lb Bar
_
10 Wall Balls
25 Box Jumps 20″
50 American KB Swings (53/35lb)
75 Front Squats with 45/35lb Bar
100 Cals of your choice

NO REST between sections. Go in order, just as it’s written. I don’t think anyone will finish that 100 cals at the end, so don’t even worry about that. Just get as much as you can OR run a mile.

Instead of front squats, you may do Overhead squats if you wish and have the mobility.

I am pumped on how this one came out. Little different style and it looks super fun!

HIBB:

A.) 10 Min AMRAP (65% 1RMs)
5 Power Cleans
5 Deadlifts
5 Bench Press

B.) 10 Min AMRAP (75% 1RMs)
3 Power Cleans
3 Deadlifts
3 Bench Press

C.) 10 Min AMRAP (85% 1RMs)
1 Power Cleans
1 Deadlifts
1 Bench Press

*3 min rest between sections

D.) At 80% effort

50-40-30-20-10-
Push Ups
6-6-6-6-6
Weighted Pull Ups

 

 

CrossFit, Strong & Sweat WODs Fri June 28th 2019


Click on the photo to register your team! All 3 workouts are SO MUCH FUN! Registration closes July 8th!
Meet us here at 10am for a fun beach WOD!
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!

 

CrossFit:

A.) Push Press (Week 2 of 4) SUPERSET
Complete a few warm up sets, and then:

70% x 3
80% x 3
90% x max reps

*Set of 20 DB Russian Twists between sets! 45/30lb+ (Left+Right=1)

Or

10-12 Hang High Pulls that I prescribed last week. (This is definitely a better option if you’re trying to get a true shoulder day in)

B.) 15min. AMRAP:
2 Devil Press, 50/35s (Round 1)
1 Round of “Friday”
4 Devil Press, 50/35s (Round 2)
1 Round of “Friday”
6 Devil Press, 50/35s  (Round 3)
1 Round of “Friday”
…continue to add 2 Devil Press after every round of “Friday”

“Friday” is 7 Pull-Ups + 10 Wall Balls 20/14lb

“Friday” ADV – 3 Muscle Ups + 10 Wall Balls

Strong:

Friday 6/28
Lower Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day

A. Jump Back Squats – 5 reps EMOM x 6 min @ 25-30% squat max
https://www.youtube.com/watch?v=_jBEJDWdY7s
B. 3 Rounds:
Rest 60-90 seconds between movements
Front Squats x Reps 12-10-8 (increasing each round)
DB RDL x Reps 15-12-10 (increase each round)
C. Weighted Pistols (standing on edge of a box so non-working leg can descend down)
5 sets of 6-8 reps per leg
Rest as needed between legs and sets to ensure quality/unbroken reps
https://www.youtube.com/watch?v=ihWeFee_IE4
D. Reps 25-20-15-10 For Quality:
Try to rest as minimally as possible, but always use proper control on the Hip Thrust, and make sure to really squeeze at the top of each rep!
Barbell Hip Thrusts (use weight where first 25 can be done unbroken)
Weighted Sit-ups (ADV GHD or Decline)
E. Single-Leg weighted Calf Raises
Stand on the edge of a stair or bumper plate with a DB in the hand of the working leg
Use the off-hand to support balance on a wall or pole
3-4 sets of 10 reps PER LEG
Try to rest as minimally as possible (while the opposite leg is working)

Sweat:

(0-15min.)
3 Rounds:
400m Run
30 Push Press 50/35s
20 DB Deadlifts 70/50s
10 Toes-To-Bar

(15-30min.)
15min. to finish…
10 Rounds:
30 Double Unders
3 Devil Press 50/35s

(30-35min.)
For Time and Quality:
100 Russian Twists with 25/15lb. DB
(Left + Right = 1 rep)

The only rest you get is if you finish a section early. So… Go fast 🙂 Have everything setup so that you can go right into the next section. Go heavy on the deadlifts! Get atleast 1min. rest before going to the next section. So, no matter where you are, just STOP and chill before the next piece.

CrossFit & Sweat WODs Thursday June 27th 2019


Click on the photo to register your team! All 3 workouts are SO MUCH FUN!
Meet us here at 10am for a fun beach WOD to kick off your 4th!
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!

CrossFit:

35min. to finish…
1000m Row
100 Double Unders
1 Mile Run
1 Mile Assault Bike
500m Row
50 Double Unders
.5 Mile Run
.5 Mile Assault Bike
250m Row
25 Double Unders
.25 Mile Run
.2 Mile Assault Bike

We havent’ done just a straight cardio day in forever, so I’m excited to throw this one in there. I tried to make the style a little more fun than just 1 super long distance of each. You may start in any order and sub out a ROW or BIKE ONLY for DB Devils Press 30-20-10. Go in whatever order the equipment allows.
SWEAT:
15 Min EMOM:
Min 1: 16 Alt. DB Snatches 50/35lb.
Min 2: 16 KB Swings (53/35)
Min 3: 12 BurpeesRest 5 min.15 Min AMRAP:
10 DB Lunges 50/35
100m Single Arm DB Overhead Walk (switch arms after 50m) 50/35
10 Pull-ups
100m Run (try and sprint!)

If you want to hustle a little bit on the overhead walk you can, but make sure your shoulder is really locked out and keeping control. I don’t want you putting any jarring motion on that joint. You can also try a 70/53lb kettlebell for you more advanced peoples 😉

CrossFit, Strong & Sweat WODs Wed June 26th 2019


Click on the photo to register your team! All 3 workouts are SO MUCH FUN!

July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!

 

CrossFit:

A.) Deadlift (Week 2 of 4) Superset

Complete a few warm up sets, and then:

70% x 3
80% x 3
90% x max reps

Same SUPERSET as last week/

Complete a 1min. Weighted Plank on your hands BEFORE every set above. 3-5 Sets total. The warm-up sets are optional. With the TTB coming up later, it’s going to a good ab day 🙂

B.) 18min AMRAP:
6 Cal Assault bike or Row or 30ft Shuttle Run
6 Toes-To-Bar
6 Front Squats 95/65lb. (Every other round do Front Rack Lunges)*Round 2 is 8 reps of everything
*Round 3 is 10 reps of everything
*Round 4 is 12 reps of everything
*And so on… Adding 2 reps every round.

ADV 115/75

Strong:

Wednesday 6/26
Upper Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day
A. Incline DB Bench – Work quickly to challenging set of 10
Then rest 2-3 min and then, with the same weight as 10-rep set, complete:
5 Reps every 30 seconds for as long as possible unbroken (4-min cap)
B. Bentover BB Rows
Reps 15-12-10 (increasing)
C. Superset x 2 sets each:
DB Lateral Raises x 12-15 reps
Barbell Strict Press x 10-12 reps
Rest 2-3 min
D. AMRAP 2 min (Rest 3 min) x 2 Sets:
16 Alternating DB Snatches (heavy, so it takes almost a minute)
Max Strict Pull-ups in remaining time
E. EMOM x 8 min (alternating):
DB Hammer Curls x 10-12
Lying DB Tricep Extensions x 10-12

Sweat:

2 Rounds
5 min AMRAP:
5 Rounds
7 Box Jumps + 8 Plate Squat Cleans 55/35lb.
Max shuttle runs in remaining time!
Rest 1 min

5 min AMRAP:
5 Rounds
7 Burpees + 8 Plate Ground To Overhead
Max 4-count flutter kicks in remaining time!
Rest 1 min

Rest 3 min

12 min to finish…
21-15-9
Russian Swings 70/53lb.
V-Ups
Immediately into…
9-15-21
Wall Balls 20/14
Ab Mat Sit-ups

*do the V-Ups right! Your feet and hands should never touch the ground. Stay in a hollow position then bring hands and feet together. Don’t be a flopper.

 

CrossFit WOD Tues June 25th 2019


Click on the photo to register your team! All 3 workouts are SO MUCH FUN!

July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!

CrossFit:

A.) (0-10min.)
5 Rounds For Time:
6 Power Cleans 185/135
12 pull-ups

*ADV CTB Pull-Ups
*If you are not done by 9min. you should probably stop and get ready for part B!
B.) (10-18min.)
For Time:
1 mile run
*With a partner, in 200m intervals
C.) (18-32min.)
For time:
21-15-9
Jerks 135/95
Burpees over the bar
HSPUs

BE AWARE of the time caps for each section!