Saturday July 13th CrossFit, Sweat and HIBB WODs


We are taking a poll on what day works best for everyone for the competition! Please click the photo to cast your vote (it takes 2 seconds, I promise).

CrossFit:

(Teams of 2)

35min. to finish…
3 Rounds:
30 Toes to Bar
40 Wall Balls (20/14)
30 Power Snatches (75/55)

70/50 Cal Assault Bike, Row or an 800m Run (in 200m intervals).

2 Rounds:
30 Toes to Bar
40 Wall Balls (20/14)
30 Power Cleans (115/75)

70/50 Cal Assault Bike,  Row or an 800m Run (in 200m intervals).

1 Round:
30 Toes to Bar
40 Wall Balls (20/14)
30 Front Squats (135/95)

RX+ numbers:
Snatch 95/65
Clean 135/95
Front Squat 185/135

Sweat:

Every 2 min x 10 Rounds
Round 1: 10 Cal Bike + 10 DB Box Step Overs (35/20lb)
Round 2: 10 Cal Row + 10 DB Lunges (35/20lb)
*alt each roundRest 3 min

12 min to finish…
100 Wall Balls 20/14
*Every 2min. Complete a 200m Run
*Start with the 200m Run 🙂

Can you finish that 2nd part!?

HIBB:

A.) Every 4 min for 5 Rounds:
15/12 Cal Bike
1 Round DT (135/95)
5 Weighted Strict Pull Ups
*ADV is 20/15 Cal and 155/105 on the Bar
*DT is 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

CrossFit, Strong & Sweat WODs Fri July 12th 2019


What say works best for you? Let us know by clicking the photo!

 

CrossFit:

A.) Push Press (Recovery week 4 of 4)
A few warm-up sets and then;
5 x 40%
5 x 50%
5 x 60%*In between each set complete 30 Russian Twists with a 45/30lb DB (Left + Right = 1)
B.) EMOM x 8min. (Both in the same minute)
8/6 Cal Row or 7/5 Cal Bike or 50m Sprint
8 Alt. DB snatches 50/35
Rest 2min.
EMOM x 8min. (Both in the same minute)
8/6 Cal Row or 7/5 Cal Bike or 50m Sprint
7 Power Cleans 105/75

*Don’t do the same cardio twice!

I’m really excited to see scores on this one! Score is out of 16 possible rounds. We did this one about a year ago with some different RX+ numbers that everyone tried and wound up dying on lol. Let’s just all try and finish RX this time. Stay close to your station and have fast transitions.
*If you’re not making the reps CUT THEM DOWN! You should have 20 sec rest each time if you are MOVING!

Strong:

Friday 7/12
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. Back Squat
Build to ONE challenging set of 5 reps following below protocol
Example assuming top Squat 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. Stop Deaadlift – 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. 5 Sets, increasing weight each set to challenging set of Complex:
2 Hang Clean Pul
2 Hang Squat Cleans
2 Front Squats (with 2 sec pause at bottom of each rep)

D. DB Walking Lunges (Heavy DB in each hand)
1 x 16 (light, warmup, 8 per leg)
3 x 16 (8 per leg, alternating legs)
All three work sets at same heavy weight
Heavy Russian Twists (DB) – 3 x 12-16 reps (6-8 per side)
Superset the FINAL SET ONLY with max reps unbroken
Ring or TRX Plank Sprawls (scale on knees to achieve 8+ quality reps)

Sweat:

12 min to finish…
5 Rounds:
10 DB Deadlifts 70/50s
15 Box Jumps 24/20″
100m run12 min to finish…
5 Rounds:
10 DB Bench 45/25s+
50 Double Unders
100m Run10 min clock…
10 Rounds of “Cindy”
*Every time a couch yells out “Snatches!” you must complete 3 DB Snatches on each arm. If you finish all 10 rounds of Cindy before the 10min. mark, you can stop.*3 min rest between each section

If you really want to makes that last section fun, you can make everyone do burpees or another penalty movement for every rep they didn’t get to finish the whole 10 rounds of Cindy 🙂

“Cindy” is:
5 Pull-Ups
10 Push-Ups
15 Air Squats

 

CrossFit & Sweat WODs Thursday July 11th 2019


CrossFit:

35min. AMRAP:
10 Bench Press 135/95
400m Run
10 Strict Pull Ups
10 Burpees
20 Russian KB Swings 70/53

*Optional ADV is adding 5 Sandbag Over Shoulder each round wherever you want OR 5 Tire Flips. Any weight is fine, but try for the 100/75lb or more on the bag.
*ADV can also do weighted pull ups

*No kipping on the pull ups, use a band or do HARD ring rows

Was feeling something long and fun today. It’s been a while since we’ve done something like this.

If you can workout it out with a few other people at the same station, you may climb a little in weight on the bench. Just try to not to increase it so much that you’re taking more than 2 sets to finish.

Also, try and swing a heavier KB today than normal. Try the 88lb for men and the 70 for some of you ladies. You’d be surprised that you can actually swing it, I promise!

Sweat:

35 min to get as far possible…

30 Devil Press 45/30s
Run 1 mile

40 Sit ups
40 Hanging Knee Raises
Run 1 mile
90 Burpees

*Post that time if you finish!

*Similiar style to the CrossFit HERO WOD called “Glen” … But Sweat style 🙂

 

CrossFit, Strong & Sweat WODs Wed July 10th 2019


Join us tonight 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 (Recovery week 4 of 4)
Every 4min. x 4 Rounds:
25/18cal Assault Bike or Row or 300m Run
5 Deadlifts at % of 1RMRound 1: 40%
Round 2: 50%
Round 3: 50%
Round 4: 60%PLEASE do not go above these percentages as it is the recovery week. The cardio should be the hard part today.

B.) For Time:
100 Front Rack Lunges 95/65
* 5 Wall Balls at the top of each minute until finished. Starting with Wall Balls (20/14lb. ball)ADV is
50 reps at 95/65
50 reps at 115/75

I know you want to go fast , but please don’t hit your knee on the ground too hard. Be cautious! Step back or forward is fine. Left + Right = 2 reps

Strong:

Wednesday 7/10
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. 3 Rounds:
Rest as needed between each movement to optimize load and quality of movement
10-12 Reps Heavy Barbell Row (slight momentum)
10-12 Reps DB Push Press
10-12 Reps Hang DB Power Clean
6-8 Reps Dips (weighted as feasible)

D. AMRAP 4 min to Climb as High as Possible (SPRINT):
Reps 2-4-6-8-10 etc….
Hang Power Snatch
Burpee Pull-ups (ADV Bar Muscle-ups)

Sweat:

A.) (0-8 min)
AMRAP:
20 Push Press 35/20s
20 Shuttle Sprints
(10-18 min)
AMRAP:
15 Pull-ups
15 Burpees
(20-28 min)
AMRAP:
10 Push Press 50/30s
10 Shuttle Sprints
(30-35 min)
AMRAP:
Max Burpee pull-ups

*Notice that the Push Press goes up in weight on the 2nd part.

CrossFit WOD Tuesday July 9th 2019


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.) Hang Power Snatch
3 reps EMOM x 3min.
2 reps EMOM x 3min.
1 rep   EMOM x 5min.

*start with something around 50-60% effort and build whenever you feel comfortable. Ideally, you would keep the same weight the 3s and 2s and then make bigger jumps on the singles at the end.
*Today is a great day to focus on form, especially because it’s from the hang and there’s multiple reps. Be sure to keep your shoulders OVER the bar as you hinge forward into your hang position. You should feel tension on the hamstrings if you do it right.

B.) I’m all the way up (AMRAP – Rounds and Reps)
15min. AMRAP:
15/12 Cal Row or 200m Run or .4 mile bike
5 Hang Power Cleans 135/95
12 Toes-To-Bar
_
Round 2: 5 Hang Power Cleans 155/105
Round 3: 5 Hang Power Cleans 165/110
Round 4: 5 Hang Power Cleans 175/115
Round 5: 5 Hang Power Cleans 185/120
Round 6: 5 Hang Power Cleans 195/125
Round 7: 5 Hang Power Cleans 205/130
…. Keep adding 10/5lbs if you get to this point…

CrossFit, Strong & Sweat WODs Mon July 8th 2019


TODAY is the last day to register! 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 (Recovery week 4 of 4)
5 x 40%
5 x 50%
5 X 60%
*Today is a good day to squat to a ball or anything else that is 12″ tall. Let your butt touch the object, let your hips relax while still keeping you back curvature, and pop up. Should help you get lower than normal and also give you more confidence and form feedback.
*Part 2 is long today but this first part should not take long since it is recovery week.
B.) Go fast or die trying (Time)
Every 5min. x 4 Rounds:
15 Thrusters (95/65)
Run 400m
15 Pull-ups
*Get each round done as fast as possible. This is not just a get it done type of EMOM. You are going to have a lot of rest each time, but I need you to earn it and try to stay within 10-20sec. of each round at the highest intensity possible.

*Score Is Your Slowest Round!
*ADV is 10 Thusters at 135/95
and 5 Muscle Ups

Strong:

Monday 7/8:

Lower Body Hypertrophy

No necessary specific metric-tracking for hypertrophy day

A. Front Squats – Work quickly to 85% x 1
Then take 70% of max (approx 80% of the above single rep)
Complete one set of MAX REPS UNBROKEN @ 20X1 tempo
***very important to keep the 1-sec rest at the top of the rep and no longer. Goal is to avoid pausing at the top excessively. Keep a consistent pace of movement throughout

B. Superset x 3 Sets each:
First set of RDL moderate, then 2 x 10-12 at same heavier weight
DB RDL x 10-12 reps (use deficit as feasible for hamstring flexibility)
GHR or Weighted Hip Extensions x 8-12 reps
Rest 2-3 min

C. Giant Set x 3 Rounds:
Increase weight each set on Lunges, and keep the same Goblet weight throughout
Back-Rack Reverse Lunges x 12-16 Reps (6-8 per leg, alternating)
Goblet Squats x 12-15 reps (no pause at top of rep)
5 Broad Jumps (for distance, full reset each rep)
Rest 2-3 min

D. Barbell Hip Thrusts – Reps 12-10-8 (increasing)
All reps with 1-sec pause at top of rep

E. One Round:
20/15 Cal Row (male/female)
100m Farmers Walk (half of BW per hand)
20 GHD or Decline Sit-ups
20/15 Cal Row (male/female)
100m Front-Rack Walk (one KB/DB on each shoulder, lighter than FW)
20 GHD or Decline Sit-ups
10 Burpee DB Box Step-ups (same weight as Front-Rack Walk)

Sweat:

A.) Every 2 min x 10 Rounds
Round 1: 10 Cal Bike + 10 DB Box Step Overs (35/20lb)
Round 2: 10 Cal Row + 10 DB Lunges (35/20lb)
*alt each round

Rest 3 min

B.) 12 min to finish…
100 Wall Balls 20/14
*Every 2min. Complete a 200m Run
*Start with the 200m Run 🙂

Can you finish that 2nd part!?

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.