Author Archives: Shanna

141221 Sunday Recovery


Announcements

Holiday Hours 12/22-12/28
Mon/Tues: Normal
Wed: OG 6:30a-1:30p, Classes @ 6:30a & 9:30a
Thursday: Closed
Friday: OG 6:30a-1:30p & 4:30p-6:30p, Classes @ 6:30a & 9:30a
Sat/Sun: Normal

Main – CrossFit

Recovery 2.0 (No Measure)

Complete 2-4 Rounds at conversational pace:

1 minute Airdyne

1 minute Ski Erg

1 minute Row

1 minute Bear Crawl

1 minute Walking Lunge

3 Minutes Mobility

141220 Saturday

Announcements

Holiday Hours 12/22-12/28
Mon/Tues: Normal
Wed: OG 6:30a-1:30p, Classes @ 6:30a & 9:30a
Thursday: Closed
Friday: OG 6:30a-1:30p & 4:30p-6:30p, Classes @ 6:30a & 9:30a
Sat/Sun: Normal

Main – CrossFit

(No Measure)

AMRAC in 7 Minutes with

Mobility + 3-7:

TnG Deadlift,

BTN Press,

T2B.

Strength Development

A1. : Suitcase Deadlift (@ 31X1; 4-6/arm x 3)

A2. : BTN Push-press (@ 31X1; 4-6 )

Partner WOD

Metcon (AMRAP – Rounds and Reps)

In team of 3 with only 1 person working at a time complete AMRAP in 25 Minutes of:

Row 250 Meters

15 Air Squats

You cannot begin rowing until your teammate completes the 15th Air Squat.
Every 10m counts for 1 rep of the row on any partial rounds. Once each of the three partners has completed a round that counts as a team total of 3 rounds.

141219 Friday


Announcements

Holiday Hours 12/22-12/28
Mon/Tues: Normal
Wed: OG 6:30a-1:30p, Classes @ 6:30a & 9:30a
Thursday: Closed
Friday: OG 6:30a-1:30p & 4:30p-6:30p, Classes @ 6:30a & 9:30a
Sat/Sun: Normal

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 3-10:

Farmer’s Carry,

Axle Thruster,

Plank Burpee Box Jump,

Pull-up (Strict Rnd 1).

Strength Development

A1. : Paused Front Squat (2-4 x 4)

A2. : Weighted C2B Pull-up (@ 31X1; 3-5 x 3)

A2. : Kipping Pull-ups (AMRAP in 20s x 3. )

Recommend 3 strict pull-ups & 3 strict dips prior to kipping pull-ups.

WOD

Complete 3 sets of A/B/C:

A .: Metcon (AMRAP – Reps)

Complete 3 sets of:

30s AMRAP Thrusters – Moderate ~60-70% of a multi-rep max NTE 95/65lbs.

Rest 30s

B. : Metcon (AMRAP – Reps)

30s AMRAP Plank Burpee Box Jumps NTE 20/16″

Rest 30s

C. : Metcon (AMRAP – Reps)

30s AMRAP Calories on Airdyne

Rest 90s

141218 Thursday


Announcements

Holiday Hours 12/22-12/28
Mon/Tues: Normal
Wed: OG 6:30a-1:30p, Classes @ 6:30a & 9:30a
Thursday: Closed
Friday: OG 6:30a-1:30p & 4:30p-6:30p, Classes @ 6:30a & 9:30a
Sat/Sun: Normal

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-10:

Back Squat,

KB Windmill,

Toes 2 Bar,

Rebounding/DU Practice 20s.

Strength Development

Take 18 Minutes to alternate between A1/2: NTE 5 Rounds.

A1. : Sumo Good Morning (@ 30X1; 4-6 )

A2. : 1-arm DB Overhead Squat (@ 32X1; 4-6/arm)

WOD

Double Trouble (AMRAP – Reps)

AMRAP in 10 minutes

50 Double Unders

25 Toes 2 Bar

40 Double Unders

20 Toes 2 Bar

30 Double Unders

15 Toes 2 Bar

20 Double Unders

10 Toes 2 Bar

10 Double Unders

5 Toes 2 bar
This WOD was last completed on Wednesday April 30, 2014.

Holiday Hours Dec 22-Dec 27th

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Holiday Hours for Monday 12/22-Sunday 12/28 include:

Monday & Tuesday: Normal Hours

Wednesday: 12/24 Open Gym 6:30a – 1:30p, Classes @ 6:30a & 9:30a (Will be able to accommodate large groups please feel free to attend.)

Thursday: 12/25 CLOSED

Friday: 12/26 Open Gym 6:30a-12:30p then 4:30p-6:30p, Classes @ 6:30a & 9:30a (Will be able to accommodate large groups please feel free to attend.)

Saturday & Sunday: Normal Hours

141217 Wednesday

Announcements

Holiday Hours 12/22-12/28
Mon/Tues: Normal
Wed: OG 6:30a-1:30p, Classes @ 6:30a & 9:30a
Thursday: Closed
Friday: OG 6:30a-1:30p & 4:30p-6:30p, Classes @ 6:30a & 9:30a
Sat/Sun: Normal

Main – CrossFit

(No Measure)

AMRAC in 8 minutes with

Mobility + 3-6:

KB Good Morning,

Dip,

C2B Pull-up (Strict Rnd 1),

Power Clean.

Strength/Skill Development

A. : Power Clean (5 Minutes to build to a moderate TnG x 3.)

B1. : Romanian Deadlift (@ 30X1; 4-8 x 3 Moderate)

A2.: Weighted Dip (3-6 x 3. )

A2. : Ring Dips (AMRAP in 30 seconds x 3. )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes

8 Power Cleans (Moderately Light 60-70% NTE 135/95lbs)

6 Burpees over the bar

4 C2B Pull-ups

141216 Tuesday

#fitnessnerds

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 2-8:

Axle Front Squat,

T-Push-up,

Turkish Get-up,

Toes 2 Bar.

Strength Development

Take 15 Minutes to work through A1/2:

A1. : Thruster (x 3-5 )

A2. : 1-arm DB Bent Over Row (x 4-6/arm )

WOD

Turkey Run (Time)

10-8-6-4-2

Turkish Get-ups -Alternating sides. (Moderately Tough NTE 28/20kg)

Run 300m after each set.

141215 Monday

Look for these faces in group classes this week!

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 4-8:

Sumo Deadlift,

C2B Pull-up (Strict Rnd 1),

Wall Ball,

KBS.

Strength Development

Take 20 Minutes to alternate b/w A1/2:

A1.: Back Squat (@30×1; build to a tough single. )

A2. : 1-arm DB High-Pull (@31X0; 4-6/arm )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes with:

20 Wall Balls (NTE 20/14-10′)

20 KBS (NTE 32/24kg)

400m Row
Every 10m is worth 1 rep for any uncompleted rounds