Saturday, April 25, 2015

8:00 a.m. Bronco Barbell Club

9:00 a.m. Let’s head over to a local track for a short endurance WOD, weather permitting.
1 to 1.5 miles (4-6 laps), sprint the curves and walk the straights, for time.

10:00 a.m. Painting Party! We will supply the paint and supplies and drinks and pizza. Make sure you wear your painting clothes!

Friday, April 24, 2015

A. Skills Testing
Rope Climbs
Handstand Holds or Push Ups

B. Karen
150 Wall Balls for time

Yellow level – within 12 minutes (14#/10#)
Green level – within 10 minutes (14#/10#)
Blue level – within 10 minutes (16#/12#)
Purple level – within 10 minutes (20#/14#)
Red level – within 9 minutes (20#)/within 8 minutes (14#)
Brown level – within 7 minutes (20#/14#)
Black level – within 5 minutes (20#/14#)

We could use your help painting tomorrow! We will have our regularly scheduled classes in the morning, but then start prepping for painting around 10:00 a.m. We will supply the paint and supplies as well as drinks and pizza.

Thursday, April 23, 2015

A. Five sets of Bench Press
Sets 1 & 2 = 5 reps @ 40% or less
Set 3 = 5 reps @ 40%
Set 4 = 5 reps @ 50%
Set 5 = 5 reps @ 60%

B.
Three rounds for time of:
Run 400 Meters
10 Deadlifts (275/185 lbs)
20 Ring Dips

Part B from CrossFit Invictus April 16 Performance WOD.

Wednesday, April 22, 2015

A.
Three sets of:
Weighted Pull-Ups x 2-3 reps
Rest 30 seconds
Strict Pull-Ups x Max reps
Rest 3 minutes

B.
Four sets for max calories/reps of:
60 seconds of Double Unders
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds

Modified from CrossFit Invictus April 15 Performance WOD.

Tuesday, April 21, 2015

The 5:00 a.m. class will be cancelled for today only. The class times today are 6:00 a.m., 7:00 a.m., 5:00 p.m. and 6:00 p.m.

A. Five sets of Back Squat
Sets 1 & 2 = 5 reps @ 40% or less
Set 3 = 5 reps @ 40%
Set 4 = 5 reps @ 50%
Set 5 = 5 reps @ 60%

B.
Every minute, on the minute, for 6 minutes:
6 Thrusters (115/75 lbs)
6 Burpees Over the Barbell

If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

Part B is from CrossFit Invictus April 14 Performance WOD.

Monday, April 20, 2015

Reminder that Peggy will be coaching the 5:00 a.m., 6:00 a.m. and 7:00 a.m. classes on Monday and Eric will be coaching the 5:00 a.m., 6:00 a.m. and 7:00 a.m. classes on Tuesday, Wednesday and Thursday and the 5:00 p.m. and 6:00 p.m. classes on Monday, Tuesday, Wednesday and Thursday.

The 8:30 a.m. and 9:30 a.m. classes will be cancelled for the four days, but will be back on Friday.

This is also De-Load week!

A. Five sets of Strict Press
Sets 1 & 2 = 5 reps @ 40% or less
Set 3 = 5 reps @ 40%
Set 4 = 5 reps @ 50%
Set 5 = 5 reps @ 60%

B. 20 Minute AMRAP:
6 Strict Handstand Push Ups
12 Kettlebell Swings (53/35)
30 Double Unders

Part B is from CrossFit Invictus April 13 Performance WOD.

Endurance WOD to be done this week
6 x 200M sprints with 1:30 rest between sprints. The goal is to get even split times.

Sunday, April 19, 2015

Week #1 of the Partner Nutrition Challenge is under our belts. How did you do? Keep up the good work!

Rest up and get your meals prepared for the week!

Reminder that Peggy will be coaching the 5:00 a.m., 6:00 a.m. and 7:00 a.m. classes on Monday and Eric will be coaching the 5:00 a.m., 6:00 a.m. and 7:00 a.m. classes on Tuesday, Wednesday and Thursday and the 5:00 p.m. and 6:00 p.m. classes on Monday, Tuesday, Wednesday and Thursday.

The 8:30 a.m. and 9:30 a.m. classes will be cancelled for the four days, but will be back on Friday.

Saturday, April 18, 2015

Paige, Britney, Lily and Jennifer will be down at the MS Walk from about 8:00 a.m. to 12:00 p.m. today.

8:00 a.m. Bronco Barbell Club

9:00 a.m. Endurance WOD or Team WOD
Endurance
For time:
21 reps of Boulder to Shoulder (Atlas Stone)
800 M run
15 reps of Boulder to Shoulder
800 M run
9 reps of Boulder to Shoulder
800 M run

Friday, April 17, 2015

A.
“Gymnastics Challenge”
Complete as many reps as possible for each of the following:
2 Minutes of Muscle-Ups
Rest 60 seconds
2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
2 Minutes to establish a max effort L-Sit Hold
(you only get one attempt to hold for as long as possible)

B. Skills Testing
1) KB Swings Unbroken and American (overhead)
Yellow level – 30 reps @ 35/26
Green level – 20 reps @ 53/35
Blue level – 10 reps @ 70/53
Purple level – 20 reps @ 70/53
Red level – 30 reps @ 70/53
Brown level – 40 reps @ 70/53
Black level – 50 reps @ 70/53

2) Box Jumps unbroken (jump on and off, no step ups)
Yellow level – 5 reps @ 20″/15″
Green level – 10 reps @ 20″
Blue level – 15 reps @ 24″/20″
Purple level – 20 reps @ 24″/20″
Red level – 15 reps @ 30″/24″
Brown level – 20 reps @ 30″/24″
Black level – 30 reps @ 30″/24″

3) Turkish Get up (one on each side)
Yellow level – 10/5
Green level – 15/10
Blue level – 25/15
Purple level – 35/20
Red level – 45/35
Brown level – 55/45
Black level – 75/55

Part A from CrossFit Invictus April 9 Performance WOD.

Thursday, April 16, 2015

A. Five sets of Bench Press
Set 1 = 5 reps at 55%
Set 2 = 5 reps at 65%
Set 3 = 5 reps at 75%
Set 4 = 3 reps at 85%
Set 5 = 1 or more reps at 95%

B. Three sets of:
60 secs. of Hollow Rocks or Hollow Holds
30 secs. of rest
60 secs. of Walking Lunges (for reps)
30 secs. of rest
60 secs. of Bent-over Pendlay Barbell Rows (for reps)
30 secs. of rest