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Workout Of The Day – 30 August 2015

Warm Up
Coach’s Choice

Metcon
“Popeye”
10 Rounds:
200 Meter Row
5 Strict Pull-Ups

Midline Cashout
Accumulate 2 minutes in a Hollow Rock Hold
Accumulate 1 minute in a Superman Hold

Mobility
Foam Roll Lats – 2 min/side
OH Tissue Smash w/Lax Ball – 1 min/side
Accumulate 2 minutes hang on the rig


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Workout Of The Day – 29 August 2015

Warm Up
Coach’s Choice

Metcon
“Hill”
5 Rounds
400m Run
16 Overhead Walking Lunges (135/95) (115/80) (95/65)
8 Burpees over the barbell

Mobility
Pigeon Stretch – 2 min/side
Triple Bully – 2 min/side
Accumulate 2 minutes hang on the rig

Competitor Accessory
Focus Work
EMOM 10: 1-5 reps of goat movement


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Workout Of The Day – 28 August 2015

Warm Up
Coach’s Choice

Metcon
“Dune Buggy”
5 Rounds:
5 Unbroken Strict Presses
15 Calorie Row
25 Ab-Mat Sit-ups
Rest 1:00 between rounds.
*Athletes choose Strict Press load.
This is for time; enter Strict Press load in comments.

Mobility
OH Banded Distraction – 2 min/side
Banded Hamstring – 2 min/side
Upward-Facing Dog – 1 minute

Competitor Accessory
1. Strength
A. Heavy 2-rep Front Squat
B. 3×10 Back Squats (across)
C. 3×2 Pausing Clean Pulls – with a clean grip, pull the bar just below your knees and pause for 3 full seconds before standing to full extension. Drop from the top (these are not TnG reps).

2. Rowing
5x300m, 1 minute rest


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Workout Of The Day – 27 August 2015

Feel free to bring a friend to any of today’s classes BESIDES the 4:30 Endurance Class and the 5:30 Olympic Lifting Class.

Metcon
“Cindy”
AMRAP 20
5 Pull-ups (Banded Pull-ups/Ring Rows)
10 Push-ups
15 Air Squats
*Before going to your knees on the Push-ups, shoot for as many sets of Hand-Release Push-ups as possible
*Scale for any friends in class – AMRAP 15

Midline Cashout
50 Sit-ups
50 Supermans
40 V-ups
40 Supermans

Mobility
Foam Roll Lats – 2 min/side
Couch Stretch- 2 min/side
Lateral Opener- 2 min/side


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Workout Of The Day – 26 August 2015

Reminder that we will now be offering Endurance classes Thursdays at 4:30pm and Olympic Lifting Classes at 5:30pm in substitution for the previous scheduled CrossFit classes.

Warm Up
Coach’s Choice

Weightlifting Wednesday
1. Hang Power Snatch
Build to a heavy Double

2. Hang Squat Snatch
Build to a heavy Single

3. Back Squat
Build to a heavy Triple

Mobility
Triple Bully – 2 min/side
Foam Roll Legs/Lats – 2 min/side
Accumulate 1 minute Hang on the rig
Accumulate 3 minutes in a bottom of a Squat

Competitor Accessory
1. Conditioning
AMRAP 10:
50 Double unders
21 Box Jumps, 24/20
15 C2B Pull ups
2. Snatch
A. 3-rep heavy Overhead Squat
B. 2-rep heavy Snatch Balance
C. 1-rep heavy High Hang Squat Snatch

3. Strength
5×5 Front Squat

4. Gymnastics
5 sets of Max Rep Ring Muscle ups in :30, rest as needed between sets


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Workout Of The Day – 25 August 2015

Warm Up
Coach’s Choice

Metcon
“Black and Blue”
5 Rounds
10 Power Cleans (135/95) (115/80) (95/65)
10 Burpee

Barbell Cashout
Strict Press
Build to a heavy Triple

Mobility
Super Front Rack – 2 min/side
Pigeon Stretch – 2 min/side
Lateral Opener- 2 min/side

Competitor Accessory
1. Strength
4×10 Back Squat, climbing
2. Rowing
9×1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.
Record meters for each interval.


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Workout Of The Day – 24 August 2015

Photo Credit:Audrey Lietar

Warm-up
Coach’s Choice

Metcon
“Triangle Couplet”
15-10-6
Thrusters (165/115) (135/95) (115/80)
Bar Muscle-ups (C2B Pull-ups/Pull-ups + 15 Ring Dips) (Ring Rows + 15 Bench Dips

Midline Cashout
Accumulate 3 minutes in a Hollow Rock Hold

Mobility
OH Banded Distraction – 2 min/side
Foam Roll Legs/Lats – 2 min/side
Triple Bully – 2 min/side

Competitor Accessory
1. Snatch
A. Quickly work up to a heavy single Snatch Balance
B. Quickly work up to a heavy single Squat Snatch
*A note about what “heavy” means… This is on the “FAQ” page, but here it is again. Heavy is not a max. You should not fail a rep on the way up to achieving a “heavy” lift. “Heavy” means you lift as heavy as you can – while still maintaining excellent technique and speed. We lift heavy often on this program. Save the max efforts for max effort days.

2. Gymnastics Pulling
21-18-15-12-9-6-3 unbroken TTB for time – if you are unable to complete a set unbroken, you must rest and repeat that set again.


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Workout Of The Day – 23 August 2015

Warm Up
Coach’s Choice

Strength
Front Squat
5 x 3 Across
*Superset each set with 5 Strict Chest to Bar Pull-Ups (Pull-ups) (Banded Pull-ups)

Cashout
1 Round:
200 Meter Prowler Push (45/0)
100 Double-Unders (300 Singles)
50 Air Squats
25 Calorie Row

Mobility
Couch Stretch – 2 min/side
Oly Wall Squat – Accumulate 2 minutes
Calf Smash on Foam Roller – 2 min/side


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Workout Of The Day – 22 August 2015

Interested in getting away from the winter? Email Josh Cannon about more information about our upcoming trip to Panama.

Warm Up
Coach’s Choice

Metcon
“Rankel”
AMRAP 20:
6 Deadlifts (225/155) (185/135) (155/105)
7 Burpee Pull-Ups (7 Burpees + 7 Jumping Pull-ups/Ring Rows)
10 Kettlebell Swings (32/24) (24/16) (16/12)
200 Meter Run

*U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Mobility
20 Scorpion Touches
Lateral Opener – 2 min/side
Foam Roll Lats – 2 min/side
OH Banded Distraction – 2 min/side

Competitor Accessory
Midline Accessory Work
A. EMOMx10:
Odd: :40 Weighted Prone GHD Hold (hold a hip extension face down with a plate across your chest)
Even: :20 Weighted Supine GHD Hold (face up with a plate)
B. 5×10-15 Barbell or Ring Roll outs.


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Workout Of The Day – 21 August 2015

Warm Up
Coach’s Choice

Metcon
“Boba Fett”
AMRAP 15:
5 Power Snatch (135/95) (115/80) (95/65)
10 Toes to Bar (Knee Tucks)
15 Box Jump Overs (24/20) (20/16) (16/12)

Mobility
T-Spine Smash on Foam Roller – Accumulate 2 minutes
Accumulate 2 min. hang on the rig
Calf Smash on barbell – 2 min/side

Competitor Accessory
1. Snatch
A. Work up to a heavy single Squat Snatch from the high hang – pockets.
B. Work up to a heavy single Squat Snatch from the hang – mid thigh
C. Work up to a heavy single Squat Snatch from the low hang – just below knees
D. Work up to a heavy complex of Squat Snatch + 2 Overhead Squats

2. Gymnastics Conditioning
2 rounds of:
20 C2B Pull ups
rest :20 seconds
10 C2B Pull ups
rest :20 seconds
20 Overhead Squats, 115/80
rest :20 seconds
10 Overhead Squats, 115/80
rest 3 minutes between rounds.


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