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Wednesday March 16, 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 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″]

STRENGTH:

3×2 Clean Pulls[/vc_column_text][vc_column_text delay=”0″]

METCON:

5 Rounds of:

:40 of  Push Jerks, 135/95

:20 rest

:40 of Burpee Box Jumps, 24/20

:20 rest

:40 Deadlifts, 225/155

:20 rest

:40 of calorie row[/vc_column_text][/vc_column][/vc_row]

Wednesday May 18th, 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=”May 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″]

STRENGTH:
Snatch
  • 3×40%,
  • 3×50%,
  • 3×60%,
  • 3×70%
  • 3×75-80%.

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METCON:

3 RFT

Run 800 Meters

100 Double-Unders

10 Overhead Squat (95/65 lbs) (RX+135/95)[/vc_column_text][/vc_column][/vc_row]

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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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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Tuesday July 12th, 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 12, 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:

400 Meter Run

10 Wall Climbs

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Strength:

Strict Press and Barbell Bent Over Row Superset.

5@Barbell + 10 row

5@50% +10 row

3@60% + 10 Row

3@75% +8 Row

3@85% + 8 Row

1@95% + 8 Row

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METCON:

“DT -5 Rounds For Time”

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

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ACCESSORY:

Mop up your Tears

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*CrossFit Endurance Workout*

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

Monday August 8th, 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=”August 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″]

Warm Up/Skill:

400 Meter Run then..3X
5 PVC Pass Throughs
10 Overhead Squat
5 Kip Swings[/vc_column_text][vc_column_text delay=”0″]

STRENGTH:

In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
Then…
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 75% of today’s heavy single[/vc_column_text][vc_column_text delay=”0″]

METCON:

15 Minute AMRAP
10 Push Press (95/65 lbs)
10 Kettlebell Swings
10 Box jumps[/vc_column_text][vc_column_text delay=”0″]

*CrossFit Endurance Workout*

Warm Up

400 Meters Easy
Toy Soldiers 25 Meters
Butt Kickers 25 Meters
15 Push-Ups

Workout:

“Helen” 

(Lets use this as a baseline test and test again in 1 month)

3 Rounds for Time:
400 Meter Run
21 Kettle Bell Swings 53 Pounds
12 Pull-Ups

then:
2 Mile Run (moderate pace)

then:
Mobility and Stretching[/vc_column_text][/vc_column][/vc_row]

Monday September 12th, 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=”September 12, 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

4 Air Squats or barbell back squats

4 Barbell Landmines

4 Banded good mornings

4 Banded Glute Drill

Continue adding 2 reps to each movement until you reach 18

6, 8, 10, 12,14,16,18[/vc_column_text][vc_column_text delay=”0″]STRENGTH

Back Squat

2-2-2-2-2-2 @85-90% all sets

(Rest 2 min)[/vc_column_text][vc_column_text delay=”0″]METCON

15 Min AMRAP

7 Burpees (AB Cal)

6/9 Strict pullup

11 DB Sit-up (1 x 45/25lb)

AMRAP 15min[/vc_column_text][vc_column_text delay=”0″]ACCESSORY

Accumulate: 3min in a weighted or ring plank

Every time you break, sprint 200 m[/vc_column_text][vc_column_text delay=”0″]COMPETITORS

5 rounds for quality:

20m Prowler sprint (Heavy)[/vc_column_text][vc_column_text delay=”0″]

*CROSSFIT ENDURANCE WORKOUT*
  • Run 1 Mile at a moderate pace
  • 8 x 200 Meters as fast as possible (45-60 Seconds Recovery)
  • 1 Mile Run at an easy cool down pace

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Wednesday August 24th, 2016

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

Warm Up/Skill:

Barefoot Jumping + Pose Running

Double Under Prep and Mobility

Alternate between 25 Double Unders (goal is unbroken) and the Mobility below:

10 Cat/Camel

10 Up and Over the Fence each side

10 Hip Capsule Grind each side

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Workout Prep:

Running Prep

50m Jog into 50m Moderate Pace

Walk back

2 Rounds

50m Moderate Pace into Fast Pace (not 100% sprint)

Walk back

2 Rounds

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METCON:

BEYOND RXD

200m Sprint

45 Double Unders

Perform every 3min

6 Rounds

RXD

200m Sprint

35 Double Unders

Perform every 3min

6 Rounds

FITNESS

200m Sprint

50 Fast Feet Jumps

Perform every 3min

6 Rounds

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Warm Down:

Finisher:

15-20 Cals on the Assault Bike or Rower

EMOM 5min

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Competitors:

BEFORE METCON

Deadlift

3-3-3-3-3

NOTE: Warm up to a heavy triple and hold that weight across the 5 working sets

AFTER METCON

50 Toes to Bar

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*CrossFit Endurance Workout*

800 Meters at moderate pace, 200 Meters fast,

2 Minutes Rest

700 Meters moderate pace, 200 Meters fast,

2 Minutes Rest

600 Meters Moderate pace, 200 Meters fast,

2 Minutes Rest

500 Meters Moderate pace, 200 meters fast,

2 Minutes Rest

400 Meters Moderate pace, 200 meters fast,

2 Minutes Rest

300 Meters Moderate pace, 200 meters fast,

2 Minutes Rest

200 Meters Moderate pace, 200 meters fast,

2 Minutes rest

100 Meters Moderate pace, 200 meters fast,

Done!

Total: 5200 Meters

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Friday April 1, 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 1, 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 Pull 3X1 @110%

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METCON:

3 Rounds For Time

400 Meter Run

30 Sit Ups

15 Deadlifts (250/175)

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*CrossFit Endurance Workout*

Run 8 Miles

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Wednesday April 27th, 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=”April 27, 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. Deadlift:  Work up to a triple at 40% heavier than metcon weight. 

B.  Optional (5 attempts at max distance HS walk)

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METCON:

“Diane”

21 – 15 – 9:

Deadlifts (225/155)

Hand Stand Push Ups (HSPU)

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ACCESSORY:

Super set each couplet

10 Bicep curls/ 10 Over head tricep extentions

3 wall walks/ 8 DB Bent over row

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