Friday, May 6, 2016

Warm-up
Cycle through as fast as possible 3 rounds of 10 (try to get 10 reps)
Push ups
Squats
Sit ups
Dips

WOD
Tommy V

For time:
115-lb. thrusters, 21 reps
15-ft. rope climbs, 12 ascents
115-lb. thrusters, 15 reps
15-ft. rope climbs, 9 ascents
115-lb. thrusters, 9 reps
15-ft. rope climbs, 6 ascents

From April 26 www.CrossFit.com

Thursday, May 5, 2016

Warm-up
Cycle through as fast as possible 3 rounds of 10 (try to get 10 reps)
Pull ups
Push ups
Sit ups
Dips

WOD
4 4-minute rounds of:
15 wall ball shots, 20-lb. ball to 12-foot target
30 medicine ball cleans, 20-lb. ball
Row for max calories

Rest 3 minutes between rounds.

From April 24 www.CrossFit.com

Wednesday, May 4, 2016

Warm-up
Cycle through as fast as possible 3 rounds of 10 (try to get 10 reps)
Pull ups
Push ups
Squats
Sit ups
Dips
KB Swings

WOD
Shoulder press 3-3-3-3-3-3-3 reps

From April 23 www.CrossFit.com

Tuesday, May 3, 2016

Warm-up
Cycle through as fast as possible 3 rounds of 10 (try to get 10 reps)
Push ups
Squats
Sit ups
Dips

WOD
Masters Qualifier Event 3

Complete as many rounds as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans (105/155)

From April 22 www.CrossFit.com

Monday, May 2, 2016

Colt Club starts today at 4:30 p.m.!

Warm-up
Cycle through as fast as possible 3 rounds of 10 (try to get 10 reps)
Pull ups
Push ups
Squats
Sit ups
Dips

WOD
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 55/75 lb.
From 5:00-10:00 use 65/95 lb.
From 10:00-15:00 use 75/115 lb. …

Continue adding 10/20 lb. every 5 minutes for as long as you are able.

From April 20 www.CrossFit.com

Sunday, May 1, 2016

Tomorrow we start Colt Club, our CrossFit summer program for kids! Parents will be required to sign a waiver before the first class. See you tomorrow at 4:30 p.m.

Saturday, April 30, 2016

7:00 a.m. Couch to CrossFit

8:00 a.m. Mobility with Eric

9:00 a.m. Team WOD

Friday, April 29, 2016

1. Conditioning
For time:
55 Bar Facing Burpees
34 Overhead Squats, 95/65
21 muscle-ups

2. Stamina
EMOMx3: 20 Wall Balls, 20/14
Rest 2 minutes
EMOMx3: 20 Wall Balls, 20/14

From April 22 Competitors Training 2017 Open Athletes WOD.

Thursday, April 28, 2016

Today’s Extra Warm-Up
Quickly rotate through 3 sets of as many reps until failure of:
Pull Ups
Push Ups
Goblet Squats
KB Swings

The idea is this: Start with pull ups. If you can get 5 reps before you have to break, great! Then quickly move on to push ups. Do as many reps as you can unbroken, then quickly move on to sit ups. Etc., etc. Work through each exercise for three rounds. This is not a “go at your own pace” warm up. This should take no longer than 15 minutes total. I will be setting a clock for this. The goal is to get at least 10 reps at each station.

1. Conditioning
Complete as many rounds as possible in 20 minutes of:
15-foot rope climbs, 2 ascents
10 ring dips
20 GHD sit-ups

Part 1 from April 14 www.CrossFit.com

Wednesday, April 27, 2016

1.  Speed Clean Ladder
Round 1
3 Rounds For time (2 minute cap), increasing by (5-10lbs.) each round:
1 squat clean (try starting with around 30-40% of your 1RM- You should end Round 3 within about 10 lbs. of your 1RM)
1 squat clean
1 squat clean
1 squat clean
1 squat clean
3 minute rest between rounds.

Round 2
2 Rounds For time (3 minute cap), increasing by (5-10 lbs.) each round:
1 squat clean (start with 5-10 lbs. heavier than your last squat clean in Round 1)
1 squat clean
1 squat clean
1 squat clean
1 squat clean
3 minute rest between rounds.

Round 3
1 Round For time (4 minute cap), increasing by (5-10 lbs.) each round:
1 squat clean (start with 5-10 lbs. heavier than your last squat clean in Round 2)
1 squat clean
1 squat clean
1 squat clean
1 squat clean

2. Conditioning
3 RFT:
5 Atlas Stone to Shoulder
10 DB 1-arm Snatches
15 Calorie Row

Modified from April 20 Competitors Training 2016 Regional Athletes WOD.