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Wednesday March 2, 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=”March 2, 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 & Jerk – full warmup then 3 singles at 80/85/90%

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METCON:

For Time:

5 Muscle ups (scaling options available)

10 Cleans (power or full) 185/125#

20 HSPUs

40 Air squats

80 Double-Unders

40 Air Squats

20 HSPUs

10 Cleans

5 Muscle ups

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Skill:

Toes to Bar

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*CrossFit Endurance Workout*

Track Workout is on Thursday this week at Highland High School at 5:30am[/vc_column_text][/vc_column][/vc_row]

Thursday June 9th, 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=”June 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″]

STRENGTH:

Recovery: Snatch technique (barbell) or athlete choice

Non-recovery: Back Squat

3 x 5 reps tempo back squat 4 count down/ hold for 2 count/ 1 count up

(use approximately 65-70% of your 1-RM)[/vc_column_text][vc_column_text delay=”0″]

Recovery METCON

For Time:

18-15-12 of:

Calorie Row/Bike

Mountain Climbers x 4

Directly into…

18-15-12 of:

V-UP

OHS Barbell

Regular Metcon For Time: 

18-15-12 of:

Calorie Row/Bike

Power Snatch, 95/65

Directly into

18-15-12 of:

TTB

OHS, 95/65

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ACCESSORY:

1 Mile Run[/vc_column_text][/vc_column][/vc_row]

Saturday Feb 20th 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=”FEBRUARY 20, 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:

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

METCON:

“Saturday Sprint”

 

200 m sprint, 10 box jumps, 20 wall balls, 30 lunges (total)

400 m sprint, 10 box jumps, 20 wall balls, 30 lunges (total)

800 m run, 10 box jumps, 20 wall balls, 30 lunges (total)

1 mile run, 10 box jumps, 20 wall balls, 30 lunges (total)

800 m run, 10 box jumps, 20 wall balls, 30 lunges (total)

400 m sprint, 10 box jumps, 20 wall balls, 30 lunges (total)

200 m sprint, 10 box jumps, 20 wall balls, 30 lunges (total)

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Wednesday July 6th, 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=”July 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″]

Warmup/Skill:

Strict Press (We will use warm up time to add in an additional strength today)

5@40%

5@50%

3@60%

3@70%

3+@80%

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STRENGTH:

Split Jerk

5X1 @ 80-85% of last weeks single   

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METCON:

4 Rounds

10 Hand Stand Push Ups

5 Front Squats (155/115)

10 Chest to Bar Pullups

:90 break

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ACCESSORY:

200-400 Sand Bag

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*Optional CrossFit Endurance Workouts*

2000 Meter Row

 

or

 

1600 Meter Swim

 

or

 

60 Minute Bike[/vc_column_text][/vc_column][/vc_row]

Wednesday July 20th, 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=”July 20, 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:

SNATCH

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STRENGTH:

Every 2 minutes, for 20 minutes (10 sets):

2 Snatches + 1 Overhead Squat

Perform 2 snatches, and upon standing from the second, perform one additional overhead squat.

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METCON:

Run 400 Meters

10 Squat Snatches (135/95 lbs)

20 Burpees Over the Barbell

Run 800 Meters

20 Burpees Over the Barbell

10 Squat Snatches (135/95 lbs)

Run 400 Meters

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ACCESSORY:

Coaches Choice

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*Optional CrossFit Endurance Workout*
  • 4 x 400 Meters with 2 Minutes Rest in between each interval
  • 2 x 800 Meters with 3 Minutes Rest in between each interval

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Saturday May 7th, 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=”May 7, 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:

Deck of Cards – This is a great workout![/vc_column_text][/vc_column][/vc_row]

Thursday February 25, 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=”FEBRUARY 25, 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″]

Join us at 6:00PM for the CrossFit Open Announcement! It will be a fun night! 

 

Cheer on those that will do the workout tonight or let us know if you would like to do the workout!

 

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STRENGTH:

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

CONDITIONING (Active Recovery) – Recover for the CrossFit Open

1 mile Run

40 Air Squats

40 Sit-ups

400m Sandbag Run

40 Air Squats

40 Sit-ups

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Friday June 3rd, 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=”June 3, 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:

Press

Build to a new one rep max push press, jerk, push jerk, or strict press

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METCON:

In teams of two, with only one person working at a time, complete the following for time:

Run 800 Meters (together)

50 Burpees

100 Push Presses (95/65 lbs)

150 Alternating Reverse Lunges with a Kettlebell in Goblet Hold (24/16 kg)

100 Kettlebell Swings

50 Double Squat Wall Balls

Run 800 Meters (together)

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MONDAY FEB 15TH 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 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″]

STRENGTH:

Split Jerks 3 x 2, 6 x 1[/vc_column_text][vc_column_text delay=”0″]

SKILL:

Muscle Up or Chest to Bar progressions[/vc_column_text][vc_column_text delay=”0″]

METCON:

For Time:

RX+

10 Ring Muscle Ups then immediately

 

5 Rounds of

– 10 Hang Squat Cleans 185/125#

– 10 HSPUs

Then immediately

10 Bar muscle ups

RX: 20 Chest to bar, 135/95#

Scale: Coach will assign Pull-up progression, reduce clean weight[/vc_column_text][vc_column_text delay=”0″]

*CrossFit Endurance Workout*

2 x 400,

2 x 800

2 x 400

Rest 2 Minutes on 400’s

Rest 3 Minutes on 800’s[/vc_column_text][/vc_column][/vc_row]

Thursday June 30th, 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=”June 30, 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:

Turkish Get Up

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STRENGTH:

A. Pistol squats (weighted)

B. Optional (power cleans)

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METCON:

400 Meter Run

80 Air Squats

60 Mountain  Climbers

40 Sit-Ups

20 Push-Ups

400 Meter Run

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ACCESSORY:

ABS EMOM 12

1-AB roll out x8

2- Hollow Rock x :30

3- Seated L-sit double leg lift X :30

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*CrossFit Endurance Workout*

2 x 400 Meters,
6 x 200 Meters
2 x 400 Meters
Recover 60 Seconds between 200’s and 90 Seconds between 400’s[/vc_column_text][/vc_column][/vc_row]