Monday 6 November 2017

21-15-9: Single Arm Dumbbell Snatches and Bar Muscle-ups 

21-15-9 reps, for time of: Single Arm Dumbbell Snatch, 50/35 lbs Bar Muscle-up

Wednesday 1 November 2017

Front Squat : 5x5 at 60% 1RM 

Front Squat 5x5 at 60% 1RM Rest as needed between sets.

21-15-9: Hang Cleans and Shoulder-to-Overheads 

21-15-9 reps, for time of: Hang Clean, 115/75 lbs Shoulder-to-Overhead, 115/75 lbs

Tuesday 31 October 2017

Chipper: Pull-ups, Goblet Squats, Pull-ups and 7 more 

For time: 10 Pull-ups 31 Goblet Squats, 53/35 lbs 10 Pull-ups 31 Wall Balls, 20/14 lbs 10 Pull-ups 31 Kettlebell Swings, 53/35 lbs 10 Pull-ups 31 Burpees 10 Pull-ups 31 Thrusters, 95/65 lbs

Monday 30 October 2017

5 RFT: Squat Snatches, Burpee Box Jump Overs and Double Unders 

5 rounds for time of: 5 Squat Snatches, 95/65 lbs 15 Burpee Box Jump Overs, 24/20 in 30 Double Undress

Friday 27 October 2017

Squat Clean : 1 Rep Max 

Record your best Squat Clean 1 Rep Max lift.

Thursday 26 October 2017

Fight Gone Bad 

3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row (calories) Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Wednesday 25 October 2017

Power Clean 3-3-3-3-3 

Power Clean 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

3 RFT: Box Jumps, Hang Power Cleans and Pull-ups 

3 rounds for time of: 20 Box Jumps, 24/20 in 20 Hang Power Cleans, 95/65 lbs 20 Pull-ups

Tuesday 24 October 2017

Every 1 min for 10 mins: Pull-ups, Chest-to-bar Pull-ups and Bar Muscle-ups 

Every 1 min for 10 mins do: 2 Pull-ups 2 Chest-to-bar Pull-ups 1 Bar Muscle-up

3 RFT: Hang Power Cleans and Burpees 

3 rounds for time of: 15 Hang Power Cleans, 135/95 lbs 15 Burpees

Monday 23 October 2017

Front Squat 5-5-5-5-5 

Front Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

FT: Thrusters and Double Unders 

For time: 10 Thrusters, 135/95 lbs 50 Double Unders 8 Thrusters, 135/95 lbs 40 Double Unders 6 Thrusters, 135/95 lbs 30 Double Unders 4 Thrusters, 135/95 lbs 20 Double Unders 2 Thrusters, 135/95 lbs 10 Double Unders

Friday 13 October 2017

Wendler Bench Press: Week 1 

Bench Press 1x5 at 65% 1RM Bench Press 1x5 at 75% 1RM Bench Press 1x5+ at 85% 1RM Rest as needed between sets.

5 RFT: Power Cleans, Front Rack Walking Lunges and Lateral Burpee Over Barbells 

5 rounds for time of: 13 Power Cleans, 95/65 lbs 13 Front Rack Walking Lunges, 95/65 lbs 13 Lateral Burpee Over Barbells

Thursday 12 October 2017

Alt EMOM 10 mins: Ring Rows and Ring Dips 

Every 1 min for 10 mins, alternating between: 10 Ring Rows 5 Ring Dips

"Tabata" - AbMat Sit-ups, Hollow Holds, Strict Pull-ups and Assault Bike Calories : 8 x 20 secs / 10 secs 

Tabata AbMat Sit-up Tabata Hollow Hold Tabata Strict Pull-up Tabata Assault Bike Calories The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Wednesday 11 October 2017

Wendler Front Squat Week 1 

Front Squat 1x5 at 65% 1RM
Front Squat 1x5 at 75% 1RM
Front Squat 1x5+ at 85% 1RM

Rest as needed between sets.

Grace 

For time:
30 Clean & Jerks, 135/95 lbs

Tuesday 10 October 2017

Karen 

For time: 150 Wall Balls, 20/14 lbs

https://youtu.be/jCSoA4amHj4

Monday 9 October 2017

5 RFT:

21 Kettlebell swings, 53/35 lbs
15 Wallballs, 20/14 lbs
50 Double unders

** Note ** The ACC gym will be closed for the Columbus holiday.

Tuesday 3 October 2017

Row 1000 m TT 

Row 1000 m This is an all out effort for time.

Chipper: Pull-ups, GHD Sit-ups, Air Squats and 

For time: 25 Pull-ups 30 GHD Sit-ups 35 Air Squats 40 Push Press, 95/65 lbs 35 Air Squats 30 GHD Sit-ups 25 Pull-ups

Friday 22 September 2017

CrossFit Games Open 17.3 

Prior to 8 mins, do: 3 rounds of: 6 Chest-to-bar Pull-ups 6 Squat Snatches, 95/65 lbs

-- then --

3 rounds of: 7 Chest-to-bar Pull-ups 5 Squat Snatches, 135/95 lbs

* Prior to 12 mins, do: 3 rounds of: 8 Chest-to-bar Pull-ups 4 Squat Snatches, 185/135 lbs

* Prior to 16 mins, do: 3 rounds of: 9 Chest-to-bar Pull-ups 3 Squat Snatches, 225/155 lbs

* Prior to 20 mins, do: 3 rounds of: 10 Chest-to-bar Pull-ups 2 Squat Snatches, 245/175 lbs

* Prior to 24 mins, do: 3 rounds of: 11 Chest-to-bar Pull-ups 1 Squat Snatch, 265/185 lbs * If all reps are completed, time cap extends by 4 mins

Thursday 21 September 2017

Strict Press : 5x3 at 80% 1RM 

Strict Press 5x3 at 80% 1RM Rest as needed between sets.

Assault Bike (Calories) : 100 Reps for Time 

For time: 100 Assault Bike (Calories)s

Wednesday 20 September 2017

Front Squat : 4x4 at 80% 1RM 

Front Squat 4x4 at 80% 1RM Rest as needed between sets.

5 RFT: Single Arm Dumbbell Overhead Squats and Burpee Box Jump Overs 

5 rounds for time of: 10 Single Arm Dumbbell Overhead Squats, 45/25 lbs 10 Burpee Box Jump Overs

Tuesday, 19 September 2017

Clean & Jerk : 1 Rep Max 

Record your best Clean & Jerk 1 Rep Max lift.

3 RFT: Row Calories and One Arm Dumbbell Snatch (Alternating)s 

3 rounds for time of: 20 Row Calories 20 One Arm Dumbbell Snatch (Alternating)s, 50/35 lbs

Monday, 18 September 2017

Squat Clean 5-3-3-1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets.

4 RFT: Wall Balls, Pistols (Alternating Legs)s and Knees To Elbows 

4 rounds for time of: 15 Wall Balls, 20/14 lbs 12 Pistols (Alternating Legs)s 10 Knees To Elbows

Friday, 15 September 2017

CrossFit Games Open 13.1 

As many reps in 17 mins as you can of: 40 Burpees 30 Snatches, 75/45 lbs 30 Burpees 30 Snatches, 135/75 lbs 20 Burpees 30 Snatches, 165/100 lbs 10 Burpees Snatch, 210/120 lbs Put your tiebreak times in the notes. This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted. Score is total reps completed.

65, 85, 100#

Thursday, 14 September 2017

AMRAP 20 mins: Double Kettlebell Deadlifts, Double Kettlebell Cleans, Double Kettlebell Shoulder To Overheads and Double Kettlebell Racked Walking Lunges 

Complete as many rounds as possible in 20 mins of: 5 Double Kettlebell Deadlifts, 53/35 lbs 5 Double Kettlebell Cleans, 53/45 lbs 5 Double Kettlebell Shoulder To Overheads, 53/35 lbs 5 Double Kettlebell Racked Walking Lunges, 53/35 lbs

Wednesday, 13 September 2017

AMRAP 25 mins: Chest-to-bar Pull-ups, GHD Sit-ups, Box Jumps and Kettlebell Swings 

Complete as many rounds as possible in 25 mins of: 5 Chest-to-bar Pull-ups 15 GHD Sit-ups 10 Box Jumps, 24/20 in 15 Kettlebell Swings, 53/35 lbs

Tuesday, 12 September 2017

Isabel

For time: 30 Snatches, 135/95 lbs Use 95 pounds, 65 pounds or broomstick as needed.

Friday 8 September 2017

FT: Shoulder-to-Overheads, 200 m, Shoulder-to-Overheads and 3 more 

For time: 20 Shoulder-to-Overheads, 135/95 lbs Run, 200 m 15 Shoulder-to-Overheads, 135/95 lbs Run, 200 m 10 Shoulder-to-Overheads, 135/95 lbs Run, 200 m

Thursday 7 September 2017

FT: 3x Deadlifts, Hang Power Cleans and Front Squats; Rows 

For time: 3 rounds of: 15 Deadlifts, 115/85 lbs 10 Hang Power Cleans, 115/85 lbs 7 Front Squats, 115/85 lbs -- then -- Row, 2 km

Wednesday 6 September 2017

Lifting: Bench Press and Single Arm Db Bent Over Rows 

Bench Press 5x5, using same weight per set

Single Arm Db Bent Over Row 5x5, using same weight per set

Do the dumbbell rows in between bench presses

5 RFT: Ball Slams, Weighted AbMat Sit-ups and Push-ups 

5 rounds for time of: 15 Ball Slams, 30/20 lbs 12 Weighted AbMat Sit-ups, 25/10 lbs 10 Push-ups

Tuesday, 5 September 2017

It's the first day back to school for many of our area kiddos! I'm sure parents are ready to send them on their way to begin a new year... And get back to a regular routine!

So, here's the WOD to start us off with a bang...

Power Snatches and Overhead Squats 

5 Power Snatches, 85/55 lbs 10 Overhead Squats, 85/55 lbs 5 Power Snatches, 85/55 lbs 10 Overhead Squats, 85/55 lbs 5 Power Snatches, 85/55 lbs 10 Overhead Squats, 85/55 lbs

**This is not for time. Just a lifting complex.

AMRAP 20 mins: Farmers Walk (Kettlebell)s, Box Jumps and Strict Ring Dips 

Complete as many rounds as possible in 20 mins of: Farmers Walk (Kettlebell), 53/35 lbs, 50 ft 10 Box Jumps, 24/20 in 3 Strict Ring Dips

Happy WODing!

Friday, 25 August 2017

CrossFit Games Open 17.5

10 rounds for time of:

9 Thrusters, 95/65 lbs35 Double Unders
* time cap: 40 minutes

Thursday, 24 August 2017

40-30-20-10 reps, for time of:

Box Jump, 24/20 inGHD Sit-up

https://youtu.be/1pbZ8mX2D1U

Wednesday, August 23, 2017

3 rounds for time of:

30 Pull-upsRun, 400 m4 laps in gym or to stop sign and back out back door

https://youtu.be/OenVG15QMj8

Tuesday August 22, 2017

21-18-15-9-6-3 Rounds for Time

Knees to elbows

Ring dips

Friday August 18, 2017

4 RFT: Rows, Handstand Push-ups, and Rope Climbs 

4 rounds for time of: Row, 500 m 15 Handstand Push-ups 1 Rope Climb

Thursday, August 17, 2017

PRE

Alt EMOM 10 mins, alternating between:

10 deadlifts

3 Squat Cleans

Main WOD

25-20-15-10-5: Box Jump Overs, AbMat Sit-ups, and Push-ups

25-20-15-10-5 reps, for time of:

Box Jump Over, 30/24 in

AbMat Sit-ups

Push-ups

Wednesday August 16, 2017

Strength

Squat Clean 3-3-3-3-3
Use the heaviest weight you can for each set.Rest as needed between sets.

Main WOD

9-7-5-3: Squat Snatches, Chest-to-bar Pull-ups and Ring Dips 

9-7-5-3 reps, for time of:

Squat Snatch, 135/95 lbs
Chest-to-bar Pull-up
Ring Dip

Tuesday, August 15, 2017

Chipper: Assault Bike Calories, One Arm Dumbbell Snatch (Alternating)s, Wall Balls and 2 more 

For time:

60 Assault Bike Calories
40 One Arm Dumbbell Snatch (Alternating)s, 35/20 lbs
20 Wall Balls, 20/14 lbs
40 Kettlebell Swings, 53/35 lbs
60 Double Unders

Tuesday 18 July 2017

Strength 

(EMOM) Every 1 min for 5 mins: Pull-up

WOD

3 rounds for time of:

21 Wall Balls, 20/14 lbs 15 Box Jumps 9 Dumbbell Snatches, 50/35 lbs

Monday, 17 July 17

Strength
(65% of 1 rep max) Dead-lift 5-5-5-5-5

WOD
For time:
12 Power Cleans, 105/75 lbs
24 GHD Sit-ups
9 Power Cleans, 105/75 lbs
18 GHD Sit-ups
6 Power Cleans, 105/75 lbs
12 GHD Sit-ups
3 Power Cleans, 105/75 lbs
6 GHD Sit-ups

Goodbye Coach Salt! 14 July 2017

WOD: Chipper: Strict Pull-ups, Toes-to-bars, Deadlifts, 4 and more 

For time:

10 Strict Pull-ups

20 Toes-to-bars

30 Deadlifts, 60% 1RM

100 Double Unders

10 Cleans, 75% 1RM

30 Box Jumps, 24/20 in

20 Burpees

Thursday 13 July 17

WOD:
4 rounds for time:
15 Row Calories 12 Squat Snatches, 95/75 lbs 9 Burpees

Wednesday 12 Jul 17

CF Warmup

WOD: "DT"

5 rounds for time of:

12 Deadlifts, 155/105 lbs

9 Hang Power Cleans, 155/105 lbs

6 Push Jerks, 155/105 lbs

A little Anne Thorisdottir motivation for you...she wasn't always the beast she is today ;)

Tuesday, 11 July 17

Strength:
Power Clean 5x5 at 60% 1RM Front Squat 5x5 at 60% 1RM Push Press 5x5 at 60% 1RM

WOD:
For time: 3 Rope Climbs 20 Toes-to-bars 15 Pistols (Alternating Legs)s 2 Rope Climbs 15 Toes-to-bars 10 Pistols (Alternating Legs)s 1 Rope Climb 10 Toes-to-bars 5 Pistols (Alternating Legs)s

Monday, 10 Jul 17

Mid-line:
5 x 30 sec Plank Hold
30 sec rest between sets

WOD:
For time: 40 Assault Bike Calories 40 Kettlebell Swings, 35/53 lbs 40 Wall Balls 40 Box Jumps 40 Toes-to-bars

Friday, 7 Jul 17

Strength:
Snatch 4x2 at 85% 1RM

WOD:
21-15-9 reps, for time of: Sumo Deadlift High-pull, 115/95 lbs Pull-up Ring Dip

Thursday, 6 Jul 17

WOD:

Complete as many rounds as possible in 20 mins of: Farmer Carry, 200 m 25 Push-ups 25 Sit-ups
2 laps around single bb court=200m
(bacon optional)

Wednesday, 5 Jul 17

Strength:
3 x 3 Clean & Jerk
@ 70%, 80%, and 90% 1RM

WOD:

For time: 50 Lateral Burpee Over Barbells Rest 2 mins Row, 1000 m Rest 2 mins 50 Lateral Burpee Over Barbells

Tuesday, 4 July 17

OHS 5-5-5-5-5
Working weight at 85% 1RM

Run 5km

Monday, 3 Jul 17

CrossFit Warmup

Strength:
Deadlift 5-5-5-5-5

WOD:
4 rounds for time of: 20 Burpees 20 Wall Balls Row, 200 m

Friday, 30 Jun 17

CrossFit Warmup

Skill:
Alternating EMOM for 10 min
- 8 Strict Pull-ups
- 8 Ring Dips

WOD:
12 min AMRAP
- 8 Power Cleans, 135/95 lbs
- 16 Lateral over the Box Jumps 24/20 in

Thursday, 29 Jun 17

CrossFit Warmup

Strength:
E2MOM for 7 min 
(Every 2 minutes on the minute, so 4 rounds, yo!)
8 Back Squats at 65% 1 RM

WOD:
For time: Row, 500 m 50 Thrusters, 45/35 lbs Row, 500 m 50 Wall Balls, 20/14 lbs Row, 500 m

Wednesday, 28 Jun 17

3 min Double Under Practice
CF Warmup

WOD:
3 rounds for time of: 60 Double Unders 8 Squat Cleans, 205/155 lbs
(or 80% 1RM)

Tuesday, 27 Jun 17

CF Warmup, then...

WOD:
8 min AMRAP:
14 Deadlifts, 225/185 lbs 7 Handstand Push-ups

Accessory:
Ring Dips 5x12

Monday, 26 Jun 17

400m row
CF Warmup, then...

WOD:

For time: Row, 1200 m 30 Ground To Overheads, 135/95 lbs Row, 1200 m

Time Cap 18 min

(log 1 sec for every rep or 100m not completed)

Friday, 23 Jun 17

Warmup:
CrossFit Warmup

WOD:
For time: Row, 500 m 10 Bar Facing Burpees 20 Overhead Squats, 95/65 lbs 10 Bar Facing Burpees 20 Power Snatches, 95/65 lbs 10 Bar Facing Burpees 20 Overhead Squats, 95/65 lbs 10 Bar Facing Burpees

Thursday, 22 Jun 17

Warmup:
3 min Double Under practice (goal: 100)
7 min AMRAP:
- 10 Slab Balls
- 10 Butterfly Situps
- 10 Ring Rows
- 1 Skin the cat
- 10 PVC Shoulder Pass Throughs

WOD:
12 min AMRAP:

10 Chest-to-bar Pull-ups 5 Handstand Push-ups

Scales: - Jumping Pull Ups - Hand Release Push up

Wednesday, 21 Jun 17

Warmup:
500m Row
10m High Kick
Burgener Warmup
Super Squat Hip Sequence

WOD:
Squat Clean 10-8-5-3-3-1-1-1
10 at 40% 1RM 8 at 50% 1RM 5 at 60% 1RM 3 at 70% 1RM 3 at 75% 1RM 1 at 80% 1RM 1 at 90% 1RM 1 at 95% 1RM

Tuesday, 20 Jun 17

Warmup:
50 Double unders (no singles)
10m Bear Crawl
10m Spiderman Lunge
20 PVC Pass-thorughs
20 PVC Around the worlds (10 ea direction)
5 Box Jump progressions

WOD:
For time: 50 Double Unders 10 Burpee Box Jump Overs (24/20) 20 Wall Balls, 20/14 lbs 50 AbMat Sit-ups 20 Wall Balls, 20/14 lbs 10 Burpee Box Jump Overs (24/20) 50 Double Unders

Monday, 19 Jun 17

Warmup:
400m run
10m inchworm
10m high knees
10m butt kickers. then...

5min AMRAP
5 Pull-ups
7 Sit-ups (or GHD sit-ups)
10 Air Squats
7 PVC shoulder pass-through
5 Hand-release Push-ups

Strength:
10 min E2M (every 2 min for 10 min)
5 Front Squats (80% 1RM)

WOD:

5 rounds for time of: 15 Deadlifts, 105/75 lbs 10 Hang Power Cleans, 105/75 lbs 5 Push Press, 105/75 lbs

Do not let loose of the barbell until the round ends

Friday 16 Jun 17

Warmup:
CF Warmup

WOD:
"Grace"
For time - 30 Clean & Jerks, 135/95 lbs

Thursday, 15 Jun 17

Warmup:
CF Warmup

WOD:
15 min AMRAP
Medicine Ball Run, 20/14 lbs, 200 m 30 AbMat Sit-ups 10 Snatches, 60% 1RM

Wednesday, 14 Jun 17

Warmup:
CF Warmup

WOD:
Front Squat 5-3-1-1-1
5 @ 50% 1 Rep Max
3 @ 70% 1 Rep Max
1 @ 80% 1 Rep Max
1 @ 85% 1 Rep Max
1 @ 90% 1 Rep Max

Tuesday, 13 Jun 17

Warmup:
CF Warmup

WOD:

For time: 10 Handstand Push-ups 20 Kettlebell Swings, 72/53 lbs 30 Knees To Elbows 40 Wall Balls, 20/14 lbs 50 Assault Bike Calories

30 min time cap

If you reach the cap, add 1 sec for each rep you did not complete

Monday, 12 Jun 17

Warmup:

CF Warmup

WOD:

Row 1000 m (This is an all out effort for time) 10 min time cap

Spend the remaining time: Clean & Jerk 1 Rep Max

Friday, 9 Jun 17

Warmup:
CrossFit Warmup

Strength:
Hang Snatch 1x5 at 75% 1RM Hang Snatch 1x3 at 85% 1RM Hang Snatch 1x1+ at 95% 1RM

WOD #1:
Row 1000 m This is an all out effort for time

WOD #2:
21-15-9 reps, for time of: Hang Squat Clean Thruster, 95/65 lbs Pull-up
(can you say "Fran+???")