Saturday 3.17.18

Partner WOD

9am and 11am

teams of 2
AMRAP 25
70/60 cal row
50 wall balls 20/14
30 power cleans 115/85

add 20/10 to barbell each round

Benchmark WOD

10am

“Four Leaf Clover”

AMRAP 28
2 mins of burpee box jumps 24/20
2 mins of thrusters 65/45
2 mins of abmat sit-ups
2 mins of KB swings 35/26
2 mins of rest
Perform max reps of each movement for 2 minutes before moving immediately to the next movement. Rest for 2 minutes after every round.

This special workout designed to celebrate St. Patrick’s Day was first posted by CrossFit ABF (Largo, FL, USA) as their workout of the day for March 18, 2017 (St. Patty’s Day).

Saturday 3.3.18

Partner WOD

9am and 11am

teams of 2
AMRAP 24
7/5 calorie row
7 box jump overs 24/20
7 chest to bar pull-ups

Benchmark WOD

10am

“Havana”

AMRAP 25
150 double-unders
50 push-ups
15 power cleans 185/125

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

Friday 2.9.18

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

STRENGTH

8 min EMOM
1 power clean + 1 hang squat clean + 1 front squat
build up to a heavy complex

WOD

RX
2000/1500m row
150 double-unders
10 rounds of Cindy*

FB
2000m row
200 double-unders
10 rounds of chest to bar Cindy*

*1 round of Cindy is 5 pull-ups, 10 push-ups, 15 air squats

Tuesday 2.6.18

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

Partner WOD

AMRAP 3
24 box jump overs 24/20
40 double-unders
max power cleans RX 115/80 FB 135/95

AMRAP 3
21 box jump overs 24/20
30 double-unders
max power cleans RX 135/95 FB 155/105

AMRAP 3
18 box jump overs 24/20
20 double-unders
max power cleans RX 155/105 FB 185/135

AMRAP 3
15 box jump overs 24/20
10 double-unders
max power cleans RX 185/135 FB 205/145

Teams of 2. Partners alternate full AMRAPs and each does all four. Partner 1 does the first AMRAP while partner 2 rests. Then partner 2 does the first AMRAP while partner 1 rests. Then partner 1 moves on to the second AMRAP while partner 2 rests. Then partner 2 does the second AMRAP etc etc. Final team score is total number of power cleans performed.

Monday 1.1.18

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Happy New Year, athletes!! This is our test workout for the month. Kick ass today (don’t hold back!), and kick ass again at the end of the month to see how much more fitness you’ve achieved! Make note of your score and any scaling you do.

No 6am class this morning! All other classes as regularly scheduled!

MOBILITY

partner assisted thoracic/chest/shoulder opener 2 min each partner
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

WOD

AMRAP 20
50 wall balls 20/14
50 double unders
40 box jumps 24/20
40 toes-to-bar
30 pull-ups
30 burpees
20 power cleans 135/90
20 push jerks 135/95
10 power snatches 135/95
10 chest to bar pull-ups

Saturday 12.23.17

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Wear some red and green today athletes!! Let’s get into the Christmas spirit! 

Partner WOD

9am and 11am

“12 Days of CrossFit”

Perform the movements in the pattern of “The 12 Days of Christmas”. Partners alternate and perform all reps.

1 100m sprint
2 power cleans 95/65
3 ring dips
4 box jumps 24/20
5 burpees
6 T2B
7 push-ups
8 walking lunges
9 KB swings 53/35
10 pull-ups
11 front squats 95/65
12 push press 95/65

Benchmark WOD

10am

“12 Days of CrossFit”

Perform the movements in the pattern of “The 12 Days of Christmas”.

1 100m sprint
2 power cleans 95/65
3 ring dips
4 box jumps 24/20
5 burpees
6 T2B
7 push-ups
8 walking lunges
9 KB swings 53/35
10 pull-ups
11 front squats 95/65
12 push press 95/65

Tuesday 12.5.17

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

WOD

5 rounds
10 power cleans 135/95
10 bar facing burpees

CORE

not for time
30 strict toes to bar
40 barbell rollouts
50 abmat sit-ups

break these core movements up as needed to maintain quality

Wednesday 11.29.17

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

PRACTICE/STRENGTH

10 min EMOM
1 power clean + 1 push jerk
build up to a medium weight complex

WOD

“Gwen”
15-12-9
unbroken clean and jerks

Individual athlete’s choice on barbell loading.

“Gwen” is a benchmark workout that lets athletes choose their own weight on the barbell. This workout tests strength, power and conditioning. Weight should be heavy but also something that athletes can “touch and go” for 15-12-9 reps. “Unbroken” means that there can be no pausing or re-gripping at any time on the ground. Athletes may pause in the front rack before bringing the bar back down to the hips. If athletes can’t decide between 2 weights, going lighter is the better option in order for them to get a legitimate score for the day. To summarize…Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping the bar. Use same load for all three sets. Rest as needed between sets. Score is weight used. If you can’t finish a set unbroken, lighten the bar and start over.