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Saturday September 10th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Saturday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”September 10, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]HERO WOD SATURDAYS FOR THE MONTH OF SEPTEMBER!

“COLLIN”

Carry 40lb/30lb Sandbag 400 meters

12 Push Presses (95/65lbs)

12 Box Jumps (24/20″)

12 Sumo Deadlift High Pulls (75/55lbs)

6 Rounds

NOTE: Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

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Tuesday August 23rd, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Tuesday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”August 23, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

WARMUP

(10min) Gymnastics Complex #1

10 Situp to Pike

10 Situp to Pancake

10 Toe Point to Inverted Pike

10 Rolling Pistols (5 each side)

1min L-Sit Hold

1min V-Outs

(10min) Handstand + HSPU Practise

30sec Handstand Hold + 3 negative lowers at the end of that

Rest 30sec

3 rounds

2 Strict HSPU + 1 with 3sec pause at bottom of the last rep (this is hard to do) — Scale to either Kipping/Negatives or simply holding a Handstand for 10sec x 2

Rest 30sec

3 rounds

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WORKOUT PREP/ STRENGTH

5 OH Squats

8 Hip Extensions or Good Mornings

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WORKOUT OF THE DAY

BEYOND RXD

15 OH Squat (185/125lbs)

then:

6 Strict HSPU

8 Hip Extensions

5 Rounds

then:

15 OH Squat (185/125lbs)

RXD

15 OH Squat (155/105lbs)

then:

6 HSPU

8 Hip Extensions

5 Rounds

then:

15 OH Squat (155/105lbs)

FITNESS

15 OH Squat

then:

6 Plate Press

8 Plate Good Mornings

5 Rounds

then:

15 OH Squat

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WARM DOWN

Perform 8 x 15sec Back Bridge Holds

  • Every 2 sets perform 15sec Pigeon Pose each side.

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COMPETITORS

BEFORE METCON:

Power Snatch

3-3-2-2-1-1-1

NOTE: Build across all sets up to a heavy single for the day

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Monday February 22, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Monday: Workout of the day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”February 22, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

SKILL & STRENGTH:

SKILL

Snatch technique and warmup

STRENGTH

Snatch 3×3 @65-70%

6×2 @75-88%

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METCON:

“Open Chipper”

For time:

RX+

Buy-in: 50 Wall balls 20/14#

10 Ring MUs

15 C2B Pull-ups 

20 Pull-ups

10 Snatch 135/95#

15 Power cleans

20 Front squats

Cash-out: 100 Double-unders

RX

Buy-in: 50 Wall balls 20/14#

10 C2B Pull-ups 

15 Pull-ups

20 KB

10 Snatch 95/65#

15 Power cleans

20 Front squats

Cash-out: 100 Double-unders/250 singles

SCALED

Discuss with coach

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*CrossFit Endurance Workout*

Run 10 x 200 Meters

Recover 90 Seconds between intervals

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Tuesday February 23, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Tuesday: Workout of the day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”FEBRARY 23, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

STRENGTH:

Back squat 4×6 @ 85% across all sets

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METCON:

Part A.

“Triple 7” AMRAP

7:00 Minutes

7 Thrusters 115/75#

7 HSPUs

7 Toes to bar

Part B.

Bonus – Coach’s choice

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Tuesday April 26th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Tuesday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”April 26, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

STRENGTH:

A. Clean and Jerk 4X1 @ 80%

B. (Optional: 750 meter row for time or CrossFit Preferred Black Level pace)

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METCON:

Two sets of:

60 Seconds of Dips (Or Muscle ups)

Rest 60 seconds

60 Seconds of Alternating Pistols with Kettlebell (24/16 kg)

Rest 60 seconds

60 Seconds of DB Box Step Overs

Rest 60 seconds

60 Seconds of Toes to bar

Rest 60 seconds

60 Seconds of L-Sit Hold

(try to accumulate 30-40 seconds within the minute)

Rest 60 seconds

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Monday May 23rd, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Monday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”May 23, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

STRENGTH:
Every two minutes, for 10 minutes (5 sets):

Jerk x 1 rep

Keep all five sets between 75-90%[/vc_column_text][vc_column_text delay=”0″]

METCON:

Complete as many rounds and reps as possible in 8 minutes of:

10 Shoulder to Overhead (135/95 lbs)

50 Double Unders

Rest, then…

1 Mile endurance run[/vc_column_text][/vc_column][/vc_row]

Saturday June 18th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Saturday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”June 18, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

METCON:

“Loredo”

6 Rounds of:

24 Squats

24 Pushups

24 Walking Lunge Steps

400 Meter Run[/vc_column_text][vc_column_text delay=”0″]

*CrossFit Endurance Workout*

Check out the CrossFit Preferred Endurance Group on Facebook to see what we are doing this week![/vc_column_text][/vc_column][/vc_row]

Wednesday June 8th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Wednesday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”June 8, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

STRENGTH:

FRONT SQUAT

Rest 2 min between sets

5 reps @65%

4 @75%

3 @ 80%

3 @85%

1 @ 90%

1 @95%

1 @101% (Repeat this for last set)[/vc_column_text][vc_column_text delay=”0″]

METCON:

Regional Event #4

4 Rounds for Time:

28 One-Legged Squats, alternating

15 Power Cleans

M 115 lb. F 80 lb.

Time cap: 15 minutes[/vc_column_text][vc_column_text delay=”0″]

ACCESSORY:

4 Rounds not for time:

50 Double-Unders (unbroken)

4 Wall Climbs[/vc_column_text][/vc_column][/vc_row]

Tuesday July 5th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Tuesday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”July 5, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

Warmup/Skill:

9  Minute EMOM

1- 4-6 HSPU (Strict or Negatives)

2-12 Toes to Bar

3-30 Double Unders (unbroken) (Add 10 Barbell Overhead Squats if you go unbroken, if you trip, start your count over)

(*If all/some of the these skills are new for you, spend 9 minutes working on 1 skill)

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STRENGTH:

Back Squat

6X3 tempo Back Squats.  :04x:02x:01 (increase load from last week)

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METCON:

“Grace”

30 Clean and Jerks for time (135/95)

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ACCESSORY:

800-1600 Meter Run[/vc_column_text][vc_column_text delay=”0″]

*CrossFit Endurance Workout*

Run 3 Miles at a easy to moderate pace[/vc_column_text][/vc_column][/vc_row]

Friday September 16th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Friday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”September 16, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]WARM UP

6 Wall Balls

6 WB Front Squat

6 WB Russian Twists (1 each side = 1 rep)

6 Burpee + Jump over Ball

6 WB Sit-up

6 WB Hip Raises

6 Wall Balls

Rings Skill Work

8 False Grip Ring Rows

8 Strict Ring Dips — QUICK SCALE: Jump to negative

30sec Ring L-Sit — QUICK SCALE: Knee Tuck or 1 leg support on ground still holding rings

8 Skin the Cat Pass Throughs — QUICK SCALE: Skin the Cat attempts or hang on low Rings and bring one foot up to hook around a ring for a second (this looks messy but is ok).

8 False Grip Strict Ring Pullups — QUICK SCALE: Do this with knees for support on the ground

2 Rounds – not for time

* The first three movements use Low Rings and the second two use high Rings (rxd).[/vc_column_text][vc_column_text delay=”0″]STRENGTH

Front Squat

2-2-2-2-2-2

NOTE: Build to a heavy double across the 6 working sets.

(Optional: Bench Press)[/vc_column_text][vc_column_text delay=”0″]METCON

120 Wall Balls (RX: 120)

60 Toes to Bar or through rings

30 Ring Dips

(*NOTE: Fitness will make this 2 rounds of 60 WB,30 T2B,15 dips)

Shoulder stretches: Under the Body Thoracic Stretch and Flexi Swimmer Stretch[/vc_column_text][vc_column_text delay=”0″]COMPETITOR

3 Rounds for quality:

20 GHD sit up

20 Ring row

NOTE: Hold a med-ball for the GHD sit ups if a set of 20 is easy for you. Any med ball up to a (20/14) is permitted if the set can be done unbroken. For the ring row, elevate your feet onto a bench and touch your chest to the rings at the top of each rep.[/vc_column_text][/vc_column][/vc_row]