Saturday 6.9.18

Partner WOD

9am and 11am

for time
100/70 calorie row
1200m run
50 power snatches 115/80
1200m run
10 rope climbs

Benchmark WOD

10am

“The Hateful Eight”

8 rounds for time
8 push-ups
8 GHD sit-ups
8 air squats
8 pull-ups
8 deadlifts 95/65
8 hang power cleans 95/65
8 push press 95/65
8 calorie row

Friday 6.1.18

STRENGTH

hang power clean
EMOM 9
build up to a heavy set of 2

Hero WOD

“DT”
5 rounds
12 deadlifts 155/105
9 hang power cleans 155/105
6 push jerks 155/105

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Saturday 5.12.18

Partner WOD

9am and 11am

teams of 2
for time (25 min cap)
400m med ball run 20/14
60 deadlifts 155/105
400m med ball run 20/14
50 hang power cleans 135/95
400m med ball run 20/14
40 front squats 115/75
400m med ball run 20/14
30 push press 95/65
400m med ball run 20/14
20 clusters 75/55

Benchmark WOD

10am

“Jack”

AMRAP 20
10 push presses 115/80
10 KB swings 53/35
10 box jumps 24/20

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.

The “Jack” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Wednesday, September 29, 2010 (100929).

Saturday 4.7.18

Partner WOD

9am and 11am

teams of 2
for time
800m run
4 rope climbs
20 squat cleans 135/95
800m run
6 rope climbs
30 squat cleans 135/95
800m run
8 rope climbs
40 squat cleans 135/95

Benchmark WOD

10am

“Tama”

for time
800 meter single-arm barbell farmers carry 45/35
31 toes-to-bars
31 push-ups
31 front squats 95/65
400 meter single-arm barbell farmers carry 95/65
31 toes-to-bars
31 push-ups
31 hang power cleans 135/95
200 meter single-arm barbell farmers carry 135/95

Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.

Wednesday 4.4.18

you got this GIF

MOBILITY

upper back/lats foam rolling 3 min
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

Team WOD

teams of 3
AMRAP 7
50 push press 115/80
50 push press 135/95
AMRAP push press 155/105

rest 3 mins

AMRAP 7
50 back squats 135/95
50 back squats 155/105
AMRAP back squats 185/135

rest 3 mins

AMRAP 7
50 hang power cleans 115/80
50 hang power cleans 135/95
AMRAP hang power cleans 155/105

Teammates will have 7 mins to get through two sets of 50 reps of a barbell movement followed by as many reps as possible with the final barbell in the remaining time. The team score is reps with the final weight. Teammates will ideally share one barbell, changing the weights between each set. However, teams can have multiple bars if one or more teammates needs to use a different weight. The only movement that comes from the rack will be the back squat.

Tuesday 2.20.18

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

7 min EMOM

3-5 handstand push-ups

WOD

AMRAP 15
15 hang power cleans 135/95
100m sprint
15 chest to bar pull-ups
60 double unders

Wednesday 1.31.18

MOBILITY

band pull aparts https://www.youtube.com/watch?v=8Tmr9zYlENQ
banded ankle mobs (forward and backward) 2 min each side
https://www.youtube.com/watch?t=153&v=Yo2Wj8JC7QM

STRENGTH

8 min EMOM
1,1,1,1,1,1,1,1
3 position power clean (pockets, knees, floor)
build up to a heavy complex

WOD

3 rounds
15 hang power cleans 115/80
15 lateral over-the-bar burpees

Saturday 1.13.18

Image result for team of 3 meme

Partner WOD

9am and 11am

teams of 3
AMRAP 25
100/70 calorie row
100 deadlifts 115/75
80/60 calorie row
80 hang power cleans 115/75
60/45 calorie row
60 front squats 115/75
40/30 calorie row
40 push jerks 115/75
20/15 calorie row
20 clusters 115/75

Benchmark WOD

10am

“Chau Piernas (Goodbye Legs)”

for time
800m run
10 back squats 115/75
6 handstand push-ups
20 back squats
6 handstand push-ups
30 back squats
6 handstand push-ups
40 back squats
6 handstand push-ups
50 box jumps 24/20
40 back squats
6 handstand push-ups
30 back squats
6 handstand push-ups
20 back squats
6 handstand push-ups
10 back squats
800m run

From Coach Luis Billaud of Tuluka Fitness Club (Argentina): “I designed it for two athletes who asked for a lower body WOD. When consulting them on which exercises they preferred, they agreed on back squat. Add to that foundational movement running (at the beginning and end), box jumps (in the middle) and handstand push-ups to complete the workout. Result: a very fun and very hard challenge.”

The “Chau Pernas” Benchmark WOD was submitted to us by Coach Billaud in December, 2017 a few days after he created it.

Friday 12.29.17

MOBILITY

lateral distraction of hips 2 min each side
https://www.youtube.com/watch?v=5MpRqylj1h4
barbell press and stretch x 10 reps

STRENGTH

8 min min EMOM
2 hang power cleans
build up to heavy set of 2

WOD

“DT”
5 rounds
12 deadlifts 155/105
9 hang power cleans 155/105
6 push jerks 155/105

Practicing the hang power clean today before completing the Hero workout “DT”. Much of the workout comes down to the hang power cleans, so we need to really dial in this movement. Look to keep “DT” metabolic and not so much limited by strength. You should choose a weight that you could complete one full round unbroken.

Wednesday 12.13.17

Image result for nutrition challenge

2018 Nutrition and Fitness Challenge!

Hello, fitness friends! We are excited to announce our upcoming challenge in January. This challenge will focus on two simple but oh so important things; good nutrition and working out. Want to look good, feel good and live a long, healthy life? Then this is the challenge for you! Hopefully all the good habits you develop in January will carry over to the rest of the year and beyond.

Some of the details about earning points in the challenge…First, on (important date!) Dec 28th, we will have a local company come to the gym from 4pm to 6pm and do body comp testing (body fat measurement). I know this time is more convenient for the afternoon folks but I’m hoping you morning peeps can swing by after work. It really only takes a few minutes. We will do this test again at the start of February and compare before and after numbers. The cost to you will be $40 for both tests. Also, we will perform a TBD benchmark workout at the start of the month and again at the end and compare numbers on that. And, finally, I will be tracking your attendance at the gym for the month.

So, three ways to earn points. Lose body fat (10 points for every .1 of a percent), increase your fitness (1 point for every extra rep in the test workout) and good attendance at the gym (1 point for every class, limited to one a day). And did I mention prizes? Cash, massages, jump ropes and tshirts just to name a few. Please plan on being at the gym between 4 and 6pm on Dec 28th for the body comp test. More details to come!

MOBILITY

scapular freedom with a lax ball 2 min each side
https://www.youtube.com/watch?v=n9bYQUHqhFc
banded hip extension 2 min each side (starts at 1:20 in video)
https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

hang power clean
6 x 3
build up to a heavy set of 3

WOD

3 rounds
20 hang power cleans 95/65
20 front squats 95/65
20 push press 95/65

We start by building up to a heavy set of 3 hang power cleans and then finish with a barbell only wod. When we go heavy, the goal is to challenge yourself on the weight while still moving well. In the wod, the barbell weight should be lighter and something you could complete each movement unbroken if necessary.