Friday 160930

Power Clean
5x5 @75%
Shoulder Press
5x5 @65%
Rest 2 minutes between sets
WOD:
4 minutes for max calories on Xebex air bikes

Thursday 160929

Strength:
Back Squat
5x5 @75%
Rest 2 minutes between sets
WOD:
21-15-9 reps for time of:
Bar Facing Burpees
Overhead  Squats (95/65)
Chest To Bar pull-ups

Wednesday 160928

Strength:
Power Clean:
5x5 @65%
Shoulder Press
5x5 @85%
Rest 2 minutes between sets
WOD:
21-15-9 rep rounds for time:
Dead-lift (185/105)
Toes To Bar
25 Double-unders after each round

Tuesday 160927

Strength:
Back Squat
5x5@65%
Rest 2 minutes between sets
WOD:
Complete as many rounds as possible in 10 minutes of:
10 Power Snatches (95/65)
10 Burpees

Monday 160926

Strength:
Power Clean
5x5@85%
Shoulder Press
5x5@75%
Rest 2 minutes between sets
WOD:
3 Rounds For Max Reps At Each Station
1 Minute: Row, Calories
1 Minute: Thrusters (75/55)
1 Minute: Pull-ups
Rest 1 minute between rounds

Sunday 160925

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 160924

Strength:
Shoulder Press:
5x5 @ 65%
WOD:
'Bulger'
10 Rounds For Time:
Run 150 Meters
7 Chest-To-Bar Pull-ups
7 Front Squats (135/95)
7 Handstand Push-ups

Friday 160923

Strength:
Back Squat
5x5 @ 85%
Power Clean
5x5 @ 65%
Rest 2 minutes between sets
WOD:
Three Rounds For Time And Reps:
50 Double-unders
Max Rep Bench Press (135/85)

Thursday 160922

Strength:
Shoulder Press
5x5 @ 85%
Rest 2 minutes between sets
WOD:
Rotate through each exercise for 32 intervals of 20 sec work/ 10 sec rest.
Tabata Planks
Tabata Side Planks
Tabata Holds
Tabata Side Planks

Wednesday 160921

Strength:
Power Clean
5x5 @ 65%
Back Squat
5x5 @ 75%
Rest 2 minutes between sets
WOD:
Four Rounds For Time:
Run 100 Meters
10 Burpee Box Jumps
10 Toes To Bar

Tuesday 160920

Strength:
Shoulder Press
5x5 @ 75%
Rest 2 minutes between sets
WOD:
For Time:
40 Russian KB Swings (55/35)
Air  bike, 40 Calories
40 One Arm Overhead Walking Lunges. Switch arms after 20 steps. (55/35)
Air  bike, 40 Calories
40 Russian KB Swings (55/35)

Monday 160919

Strength:
Power Clean
5x5 @ 85%
Back Squat
5x5 @ 65%
Rest 2 minutes between sets
WOD:
9 Minute AMRAP
5 Ring Pull-ups
10 Wall Balls (20/14)
15 Double-unders

Sunday 160918

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 160917

Strength:
Shoulder Press
5 x 5 @ 65%
Rest 2 minutes between sets
WOD:
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest.
8 intervals, Pull-ups
8 intervals, Push-ups
8 intervals Sit-ups
8 intervals, Air Squats.
There is no rest between exercises.
Score is total reps completed.

Friday 160916

Strength:
Back Squat
5x5 @85%
Power Clean
5x5 @ 75%
WOD:
8 x 100 meter row sprints
Rest 45 seconds between each effort

Thursday 160915

Strength:
Shoulder Press
5x5 @ 85%
WOD:
'Diane,
21-15-9 rep rounds for time
Deadlift (225/155)
Handstand Push-ups

Wednesday 160914

Strength:
Power Clean
5x5 @ 65%
Back Squat
5x5 @75%
WOD:
Tabata Mash-up
Tabata Hang Power Clean (115/85)
Tabata sit-up
16 intervals alternate between the 2 exercises

Tuesday 160913

Strength:
Shoulder Press
5x5 @ 75%
Back Squat
5x5 @ 65%
Rest 2 minutes between sets
WOD:
Tabata Bike (calories)
Rest 4 minutes
Tabata Bike (calories)

Monday 160912

Strength:
Power Clean
5x5 @85%
Rest 2 minutes between sets
WOD:
12 minute AMRAP
5 L-Hang Pull-ups
10 Hand Release Pus-ups
15 Box Jump Over (24"/20")

Sunday 160911

Starting this week for the next 6 weeks we will be doing Coach Starr's K.I.S.S. strength program. I've had to tailor it some to fit into our CrossFit programming as it was orignally designed to be a 3 days per week program. We will be doing one or more of each lift every day. (i.e.: power clean @ 85% on Monday, Back Squat @ 65% and shoulder press @75% on Tuesday). This may change depending upon how taxing it becomes on your central nervous system.

If you have not yet found your 1RM for the lifts involved you will need to do so as we will be working from a percentage of the following lifts: Power Clean, Shoulder Press, Back Squat. The program was originally designed to follow this pattern:

Day 1:
Power Clean @ 85%
Shoulder Press @ 75%
Back Squat @ 65%

Day 2:
Power Clean @ 65%
Shoulder Press @ 85%
Back Squat @ 75%

Day 3:
Power Clean @ 75%
Shoulder Press @ 65%
Back Squat @ 85%

The repetitions each lift at 5 x 5 across the loading scheme. 2 minutes rest between sets.
If a lift is successfully performed 5x5 at 85%, then add 5-10 lbs to the clean and squat and 2-5lbs to the shoulder press. If a 5x5 cannot be successfully performed @85% reduce the load by 10% and start over for that lift

Sunday 160911

Olympic weightlifting. Make up a missed WOD. Mobility. Work on skills

Saturday 160910

Three Rounds of 60 seconds for max reps at each station.
Bench Press (155/105)
Box Jump (24/20)
One Arm Kettlebell Clean, alternating (55/35)
Toes To Bar
Dead-lift (225/155)
Rest 1 minute between rounds.

Friday 160909

Strength:
15 minutes to establish a 1RM Back Squat
WOD:
Three Rounds For Time:
10 Pistols, alternating leg
Handstand Walk, 20 feet
20 Kettlebell Swings (55/35)
Handstand Walk, 20 feet

Thursday 160908

Strength:
15 minutes to establish a 1RM Shoulder Press
WOD:
100 Double Unders
20 Ring Dips
20 Pull-ups
75 Double Unders
15 Ring Dips
15 Pull-ups
50 Double Unders
10 Ring Dips
10 Pull-ups
25 Double Unders
5 Ring Dips
5 Pull-ups

Wednesday 160907

For Time:
10,000 Meters Any Way You Want
Combination of Row, Bike, Run.*
*40 minute time cap

Tuesday 160906

Starting next week we will be doing a 6 week KISS strength training program. This program utilizes 3 lifts: Power Clean, Shoulder Press and Back Squat. We will be establishing new 1 rep maxes for each of these lifts this week.

Strength:
15 minutes to establish a 1RM Power Clean
WOD:
9 minute AMRAP
Bike 20/18 calories
7 Squat Clean Thrusters (135/95)
7 Chest To Bar Pull-ups
Auxiliary:
10 minutes:
20 Second L-Sit on Rings*
Handstand Walk, 20 Feet
20 GHD Sit-ups
*feet above or even with the bottom of the rings

Monday 160905

We will be closed today for the Labor Day holiday.

Sunday 160904

We will be closed today and Monday, Sept. 5.

Saturday 160903

'Scooter'
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift
For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Friday 160902

Three Rounds for time:
60 foot walking lunge, hold a medicine ball overhead
30 Medicine ball cleans
30 Medicine ball sit-ups
Men use a 20 lb ball. Women use a 14lb ball.

Thursday 160901

"Marguerita"
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand