Sunday, March 31, 2013

April 1

Strength
A1. 3 x ME Handstand Hold or Walk
A2. 3 x 5 High Box Jump

MetCon
"1/2 Murph"
800m Run
50 Pull Up
100 Push Up
150 Squat
800m Run

*Partition the pull ups, push ups and squat however you want.

Thursday, March 28, 2013

March 29

No Classes Today (3/29) - REST DAY!!

We will be OPEN tomorrow (3/30) for our 9am Community Class (Bring a friend!) and 10:30 Open WOD 13.4

Open WOD 13.4
MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Wednesday, March 27, 2013

March 28

Strength
A1. 3 x ME Handstand Push Up
A2. 3 x ME Hanging L-Sit

MetCon
12 min AMRAP
4 Press
8 SDHP
12 Front Squat
(75#/55#)

We are CLOSED this Friday.
We are OPEN Saturday 9am Community Class & 10:30am Open WOD 13.4

Tuesday, March 26, 2013

March 27

Skill Work
5min of Jump Rope Skills

MetCon
4 Sets of:
400m Run
20 Grasshopper
3 min Rest

We are CLOSED this Friday.
We are OPEN for 9am and 10:30am Open WOD 13.4 on Saturday.

Monday, March 25, 2013

March 26

"Power" means anything that is parallel or above during the squat portion of the clean or snatch.

Strength
4 x 2 Power Clean

MetCon
"Death By Clean & Jerk"
1 Clean & Jerk in the first minute
2 Clean & Jerk in the second minute
3 Clean & Jerk in the third minute
.....Continue this pattern until you are unable to complete the number of C&J within the minute.
(135#/95#)

EST will be Closed this Friday.
Normal Class and Open WOD 13.4 on Saturday.

Sunday, March 24, 2013

March 25

Jacob's Back Squat PR

Strength
4 x 5 Bench Press

MetCon
"Helen"
3 Rounds of:
400m Run
21 KB Swing
12 Pull Up

Thursday, March 21, 2013

March 22

A. 5 x 1 Power Clean + 1 Hang Clean & Jerk
B. 3 x 3 Back Squat
C. 1000m Row

No CompWOD / Social
Okay, so we are going to wait until we get through the Open WODs before we continue our Friday CompWODs and Social gatherings. We will meet again the 3rd Friday in April.

Saturday 10:30am we will meet for CF Open WOD 13.3

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:


150 Wall balls (20 lbs to 10' target)

90 Double-unders

30 Muscle-ups

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (14 lbs to 9' target)

90 Double-unders

30 Muscle-ups

Wednesday, March 20, 2013

March 21

Strength
A1. 3 x 3-5 Wall Climb
A2. 3 x ME L-Sit

MetCon
800m Run 
1 min ME Double Under
800m Run
1 min ME KB Swing
800m Run
1 min ME Double Under

Tuesday, March 19, 2013

March 20


Strength
A1. 3 x 5-10 Strict Toes to Bar
A2. 3 x 10-20 Hip Extension

MetCon
50 Pull Up
75 Push Up
100 Air Squat

Monday, March 18, 2013

March 19

Strength
4 x 5 Press

MetCon
5 Rounds of:
5 Clean and Jerk (135#/95#)
200m Run

March 18

Strength
5 x 5 False Grip Ring Pull Up

MetCon
"Jeremy"
21-15-9
OH Squat (95#/65#)
Burpee

Thursday, March 14, 2013

March 15


Strength
A. 5 x 1 Power Clean + 1 Hang Clean
B. 3 x 5 Bench Press

No CompWOD / Social this Friday (3/15). We will have it next Friday (3/22) @ 6pm

This Saturday (3/16) @ 10:30am we will be hosting the next Open WOD!!

CrossFit Open WOD 13.2

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20" box

Wednesday, March 13, 2013

March 14

Skill Work
5 x 30s Double Under (1 min Rest)

Endurance
6 Rounds of:
200m Run
10 KB Swing

Tuesday, March 12, 2013

March 13


Strength
4 x 2 Weighted Pull Ups
(Go up from your 3s last week)

MetCon
"Adrian"
7 Rounds of (or 20min AMRAP):
3 Forward Roll
5 Wall Climb
7 Toes To Bar
9 Box Jump (30"/24")

We will not have our CompWOD / Social this Friday due to Spring Break.
We will have it next Friday (3/22)!!

We will be hosting Open WOD 13.2 this Sat @ 10:30am.

Monday, March 11, 2013

March 12

Strength
4 x 2 Push Press
(Go up from your 3s last week)

MetCon
5 Rounds of:
10 OH Lunges (45#/25#)
10 Burpees

Sunday, March 10, 2013

March 11

Burgener talking about the Clean & Snatch

Strength
4 x 3 Back Squat
(Go up than your 5s from last week)

MetCon
Teams of 2 - Alt Sets
12 min AMRAP
5 Deadlift (185#/135#)
1 Long Shuttle Run

Thursday, March 7, 2013

March 8

Strength
A. 5 x Hang Clean & Jerk
B. 3 x 2-3 Front Squat @ Max Clean
C. 3 x BW Sled Push

Saturday 10:30am EST will host Open WOD 13.1

MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

Wednesday, March 6, 2013

March 7


Strength
A1. 3 x ME Handstand Push Up
A2. 3 x 3 High Box Jump

MetCon
1 x 800m Run (3 min Rest)
2 x 400m Run (2 min Rest)
3 x 200m Run (1 min Rest)

CrossFit Open WOD 13.1 will be hosted Saturday @ 10:30am

MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

Tuesday, March 5, 2013

March 6

She is doing it wrong.

Strength
3 x 5 Strict Weighted Pull Up
3 x 20 Weighted Sit Up

MetCon
100 KB Swing - AQAP
(5 Burpees every time you stop your swings)

Post WOD
Roll Out / Mobility

Monday, March 4, 2013

March 5

Strength
3 x 5 Back Squat

MetCon
EMOM for 10 min
3 Thruster (Heavy)
15 Double Under (or until 45 sec into min.)

Sunday, March 3, 2013

March 4

Strength
4 x 3 Push Press

MetCon
Teams of 2 - Double Grace
60 Clean and Jerk 
(135#/95#)