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Friday July 15th, 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 15, 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:

Rowing + Wall Facing Squats

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STRENGTH:

A. Dead Lift

4 X 3+1 (Increase from last week or use 70-75%

3 Deadlift to knee + pause for :02 plus 1 deadlift

B. Optional: Strict HSPU EMOM to be done before or after class or between DL sets.

(1 strict HSPU to max depth every minute on the minute for 10 minutes)

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METCON:

AMRAP 7

Complete as many rounds and reps as possible in 7 minutes of:

7 Toes to Bar

14 Wall Ball Shots

Rest, 3:00 then…

Complete as many rounds and reps as possible in 7 minutes of:

7:00 AMRAP:

25 Double Unders

5 Bar Muscle Ups (sub 5 plank to 1 arm DB row)

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ACCESSORY:

3 Rounds. Rest as needed. For endurance, not time.

Turkish Get-Ups x 1 rep each arm

Pistol squat x 8 reps (sub goblet squat)

Kettlebell Swings x 15 reps

V-Ups x 15 reps (Or 15 sec L-sit)

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*Optional CrossFit Endurance Workout*

20 Minutes at a manageable pace on the Assault Bike[/vc_column_text][/vc_column][/vc_row]

Monday March 28, 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 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″]

STRENGTH:

Split Jerk

Work to a heavy single

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METCON:

Perform the following 3 couplets with a 21-15-9 rep scheme with a 2 minute break between each couplet;

Pull-ups and OHS

Push Jerks and Box Jumps

Deadlifts and Air Squats

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*CrossFit Endurance Workout*

6 x 200 Meters
Recover 60 Seconds between 200’s

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Thursday August 11th, 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=”August 11, 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:

Coaches Choice[/vc_column_text][vc_column_text delay=”0″]

STRENGTH:

Every 3 minutes, for 12 minutes (4 sets):
20 Walking Lunges with Dumbbells or Kettlebells[/vc_column_text][vc_column_text delay=”0″]

METCON:

Run 2 Shuttle Sprints between each set
20 Handstand Push-ups
20 Jump Squats
20 Dumbbell Snatch
20 Pistol Squats
20 Wall Balls
20 Wall ball Squat Cleans
20 Weighted Wall ball Knee Ups[/vc_column_text][vc_column_text delay=”0″]

ACCESSORY:

Coaches Choice[/vc_column_text][/vc_column][/vc_row]

Friday April 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=”April 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″]

STRENGTH:

A. Overhead Squat

B. 5 Rounds of :

5 Bar muscle ups

5 Strict HSPU

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METCON:

“Nancy” 5 RFT

400 Meter Run

15 Overhead Squats (95/65)

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*CrossFit Endurance Workout*

Run 8 Miles

 

or

 

Bike 1 Hour

 

or

 

Swim 30 minutes to 1 Hour[/vc_column_text][/vc_column][/vc_row]

Friday May 6th, 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=”May 6, 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. Back Squat 5,3,1, 5,3,1,5,3,1

B. 50 Toes to bar (Break as need: work on kipping and technique)

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METCON:

3 Rounds For time of:

200 Meter Sand Bag Carry

15 Burpees

10 Box Jumps

5 Muscle Ups (Sub Dips X3)

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Wednesday February 24, 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=”FEBRUARY 24, 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:

Split jerk – build to heavy single from rack or blocks

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METCON:

Alternating OTM x 20:

Odd – 5 Deadlifts

Even – 12 Box Jumps 24/20 (jump if able)

Start light on the barbell and add weight every round. Record heaviest set of deadlifts.

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*CrossFit Endurance Workout*

4 x 400 Meters  Cadence Laps

Set your Metronome at 95, 100, 101, 102

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Saturday July 9th, 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=”July 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:

Black Level Test – Coach will help you scale appropriately –

3 Parts to the Level 3 Test.

You must pass each part in order to move on.

Students must have completed and passed the

Level 1 and Level 2 Test to qualify for Level 3.

PART 1

(UNDER 7:15 FOR MEN, 8:15 FOR WOMEN)

2000 METER ROW

PART 2

(3 MINUTES AT EACH STATION) MUST

SCORE AT LEAST 1 REP IN EVERY SECTION

WITH A TOTAL OF 80+ TO PASS PART 2

1. CHEST TO BAR PULL-UPS

2. DEADLIFT 315# MEN

155# WOMEN

3. HANDSTAND PUSH UP /

1 AB MAT WOMEN

4. SQUAT CLEAN AND JERK

155# MEN / 95# WOMEN

5. MUSCLE UPS

PART 3

RUN WITH #80 SANDBAG IN UNDER

45 MIN (MEN)

RUN WITH #40 SANDBAG IN UNDER

50 MIN (WOMEN)

3 MILE RUN

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*Optional CrossFit Endurance Workout*

Run 8 Miles – Look up CrossFit Preferred Endurance Group on Facebook to see where we are meeting up.[/vc_column_text][/vc_column][/vc_row]

Tuesday March 22, 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 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″]

STRENGTH:

Clean complex – Warmup then

12:00 build to heavy complex of:

1 Hang AK, 1 Touch in Go Squat Clean, 1 Jerk

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METCON:

(3 parts)

3 Rounds for time:

3 Ring Muscle Ups

6 Clean & Jerks 135/95

– Rest 3:00 –

3 Rounds for time:

6 Snatch (135/95)

12 Box Jumps 30/24”

– Rest 3:00 –

3:00 Max Double-Unders (Reps)

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*CrossFit Endurance Workout*

3 Mile Moderate Run[/vc_column_text][/vc_column][/vc_row]

Friday August 5th, 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=”August 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″]

Warm Up/Skill:

Press from Split

5-5-3-3-1-1-1-1

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STRENGTH:

Snatch Grip Deadlift (4X3)[/vc_column_text][vc_column_text delay=”0″]

METCON:

“Christine”

3 RFT

500 Meter Row

12 Deadlift @ Body Weight (or as close as possible, weigh yourself at home)

21 Box Jumps (24”/20”)

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ACCESSORY:

A.10 Burpee Pull-ups

B. 21X15X9

Hollow Rock

Twisted Crunches

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*CrossFit Endurance Workout*

Row 1500 Meters at a moderate pace

then

Row 500 Meters at a fast pace

then

Row 1200 Meters at a moderate pace

then

Row 400 Meters at a fast pace[/vc_column_text][/vc_column][/vc_row]

Saturday April 16th, 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 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″]

METCON:

Every 4 minutes, for 32 minutes (8 sets):

Run 200 Meters

15 Kettlebell Swings

10 Dumbbell Push Press

REST 3 minutes[/vc_column_text][vc_column_text delay=”0″]

Competitors:

“Nasty Girls”

3 Rounds for Time:

50 air squats

7 Muscle Ups

10 Hang Power Cleans (135/85)[/vc_column_text][/vc_column][/vc_row]