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Friday July 1st, 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=”July 1st, 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:

Pull-Ups (Kip, C2B, Butterfly, Strict, Weighted)[/vc_column_text][vc_column_text delay=”0″]

STRENGTH:

5 count, slow pull Snatch

3X2 @ 75%

*SUBSTITUTE: Overhead Squats

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METCON:

“Granite Games Qualifier”

Complete as many rounds and reps as possible in 12 minutes of:

12 Chest to Bar

8 Deadlifts (245/165 lbs)

12 Handstand Push-Ups

8 Deadlifts (245/165 lbs)

Rest 4 minutes then..

9 Min EMOM

Min 1- Isometric Hold on pull-up bar :20-:30 sec

Min 2: HS walk 15m (sub 3 wall walks or attempts)

Min 3: Strict/Tempo toes to Bar x 5

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Optional *CrossFit Endurance Workout*

2000 Meters (500 Warmup, 500 Fast, 500 Easy, 500 Fast)[/vc_column_text][/vc_column][/vc_row]

Monday March 14th, 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=”March 14, 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:

Snatch

3×1 at 80%

5×1 at 85%

3×1 at 80%

Front Squat

Work to your heaviest single 3 second pause front squat.  Reduce the weight by 10% and do 8 more reps in as few sets as possible.[/vc_column_text][vc_column_text delay=”0″]

METCON:

3 Rounds For Time:

15 OHS (or Front Squat)

30 Wall Balls, 20/14

60 Double Unders[/vc_column_text][/vc_column][/vc_row]

Thursday July 28th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Thursday: 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 28, 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/Skill:

Barbell Clean & Jerk Progression[/vc_column_text][vc_column_text delay=”0″]

STRENGTH:

Athletes choice or

Build to a Double Hang Power Clean

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METCON:

8 Minute AMRAP

6 Kettlebell Swings

6 Box Step-ups

Rest 3 Minutes

then

8 Minute AMRAP

10 Wall Balls

10 Flutter Kicks

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ACCESSORY:

100 Sit-Ups

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*CrossFit Endurance Workout*

5000 Meter Row[/vc_column_text][/vc_column][/vc_row]

Saturday April 9, 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=”April 9, 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:

“Daisy Dukes”

5 Rounds for time

400 meter run

20 Jump Squats (45/35)

20 Lunges (45/35)

20 Box Step Ups (45/35)

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Monday July 18th, 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=”July 17, 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/Skill:

3 Rounds, for completion

:60 HS Hold

50 Double Unders (unbroken)

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STRENGTH:

Every 2 minutes, for 16 minutes (8 sets):

Back Squat

*Set 1 – 2 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 90%

*Sets 5-8 – 1 rep @ 90-95%

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METCON:

30 Calories of Assault Bike/Row

3 Rope Climbs or 6 ring muscle ups

21 Front Squats (135/95 lbs)

20 Calories of Assault Bike/Row

2 Rope Climbs or 4 ring muscle ups

15 Front Squats (135/95 lbs)

10 Calories of Assault Bike/ Or row

1 Rope Climb

9 Front Squats (135/95 lbs)

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ACCESSORY:

400 Meter Sandbag

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*Optional CrossFit Endurance Workout*

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

Thursday May 5th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Thursday: 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 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″]

STRENGTH:

A. Athletes choice

B.(Optional weighed lunges)

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METCON:

“Muscle Beach”

4 rounds of:

10 DB bicep curls

10 Tricep Ext.

10 V ups

Then…

3 Rounds of

10 rear delt flys

10 DB Rows

10 (4 count bicycles)

Then…

2 Rounds of

10 Floor Press

10 Barbell Rows

10 (4 Ct Russian Twists)

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*CrossFit Endurance Workout* – Meet at 5:10am at CrossFit Preferred to run to the Highland High School Track by 5:30am.

Warm Up:

800 Meter Run with Bleachers

then

1 x 1600 Meters

rest 3 minutes

1 x 1200 Meters

rest 2 Minutes

1 x 800 Meters

rest 2 Minutes

1 x 400 Meters

rest 2 minutes

1 x 200 Meters

rest 1 Minute

1 x 100 Meters

Cool Down and Stretch 

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Thursday May 19th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Thursday: 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 19, 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:
ATHLETE CHOICE – Work on your weakest lift for the level tests.

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METCON:

After each exercise perform 4 x 50 meter shuttle runs

75 Jumping Jacks

50 Dumbbell Snatch (Total)

25 Dumbbell thrusters (35/25)

75 Lunges

50 Jumping pullups

25 Parallel pass throughs[/vc_column_text][vc_column_text delay=”0″]

*CrossFit Endurance Workout* Meet at the gym at 5;10 am or at the Highland High School track at 5:30am

Warmup: 

800 Meters

Stretching

Running Drills

 

Workout:

4 rounds of Stadium Stairs

Step kick back (up one side down other then back up same side)

400 Meter Jog

4×100 sprints

400 Meter Jog

4×100 Sprints

400 Meter jog

2×100 Sprints

30 Bench Switch Jumps

2 Sprint Stadium Stairs

1 Stair Hops

2 Sprint Stadium Stairs

1 Stadium Side Squat Climb

2 Stadium Sprints

1 Stadium Side Squat Climb

100 Meter High Knees Run

30 walking lunges each leg

100 Meter High Knees Run

30 Tuck Jumps

100 Meter High Knees run

20 Burpees

400 Meter Run

Done!!

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Tuesday March 8, 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=”March 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:

Back Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 3 reps @ 80%

*Set 5 – 2 reps @ 85%

*Set 6 – 1 rep @ 90%

Rest 2-3 minutes between sets.

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METCON:

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

3 Muscle Ups

9 Deadlifts (225/155 lbs)

6 Box Jumps

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ACCESSORY:

ACCESSORY

5 X 8 Barbell Bent Over Row

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*CrossFit Endurance Workout*

Run 3 Miles at a moderate pace. Focus on technique and cadence.

We are going to start building up again this week.

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Friday July 22nd, 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=”July 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″]

Warm Up/Skill:

Dynamic Stretching+800 Meter Run

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STRENGTH:

A. Dead Lift

Every 3 minutes, for 18 minutes (6 sets):

Deadlift x 3 reps

*Set 1 – 3 reps @ 70-75%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 3 reps @ 80-85%

*Set 4 – 2 reps @ 85-90%

*Set 5 – 3 reps @ 80-85%

*Set 6 – 3 reps @ 80-85%

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METCON:

Partner WOD.

The person working Wall Balls is the time keeper and partner #2 must AMRAP until they are finished. Once the wall ball wod is complete both partners can rest for 3 minutes before trading places.

Three rounds for time of:

5 Bar Muscle-Ups or 10 Strict pull-Ups

20 Wall Ball Shots (20/14 lbs)

3 minutes Rest/Transition

Complete as many rounds and reps as possible of:

40 Double Unders

3 Hang Squat Cleans (135/95) (RX + 185/135)

Rest, then…

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ACCESSORY:

4X10 Bi’s and Tri’s

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*Optional CrossFit Endurance Workout*
  • 3 Mile Run

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Monday April 4, 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=”April 4, 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:

We will be working this week on figuring out our 1 Rep Max for a few different lifts. This will help us with the programming we will be doing the next few months.

ONE REP MAX BACK SQUAT

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METCON:

Three rounds for time of:

10 Back Squats at 50%

15 Pull-Ups (5 muscle ups)

400 Meter Run

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ACCESSORY:

Back Extension

Double Unders

10-20-30-40-50-40-30-20-10

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*CrossFit Endurance Workout*

Tabata

8 rounds of 20 seconds on 10 seconds off

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