Workout Of The Day – 4 September 2015

Our Class Schedule for Labor Day September 7 will be 9AM & 10AM

Warm Up
Coach’s Choice

Metcon
“Milky Way”
4 Rounds
500m Row
10 Overhead Squats (155/105) (135/95) (115/80)

Cashout
1 Front Squat +1 Jerk
Take 10 minutes to build to a heavy Single

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

Competitor Accessory
Strength
A. 3×2 Front Squat
B. 2×3 Back Squat
C. 3×2 Snatch Grip Push Press
D. 2×3 Clean Grip Dead Lift


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Workout Of The Day – 3 September 2015

The 4:30 Endurance class will NOT meet at the track tomorrow but will be at the gym. The track session will take place next Thursday

Warm Up
Coach’s Choice

Metcon
“Jerry”
1 Mile Run
2K Row
1 Mile Run

*Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Goat Work
EMOM x 10
Goat 1: Even
Goat 2: Odd
*Pick 2 weaknesses and perform 1-10 reps on the minute (Double Under attempts, Pull-ups, Rope Climb, Ring Dips, Handstand Push-ups / holds, etc.)

Mobility
Pigeon Stretch – 2 min/side
Calf Smash w/Foam Roller – 2 min/side
Couch Stretch – 2 min/side


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Workout Of The Day – 2 September 2015

Warm Up
Coach’s Choice

Weightlifting Wednesday
1. Strict Press
Build to a heavy Single
2. Deadlift
Build to a heavy Triple
3. Bench Press
Build to a heavy Double

Mobility
Lateral Opener – 2 min/side
Couch Stretch – 2 min/side
Triple Bully – 2 min/side

Competitor Accessory
1. Barbell Conditioning
3 RFT:
10 Unbroken Hang Squat Cleans, you choose the weight
:10 rest
25 Unbroken Wall Balls, 20/14
Rest 2 minutes

2. Gymnastics Pushing
10×5 Strict Unbroken HSPU for time


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Workout Of The Day – 1 September 2015

Warm Up
Coach’s Choice

Metcon
“Fifty Shades”
50 Snatches for Time (135/95) (115/80) (95/65)

Mobility
OH Banded Distraction – 2 min/side
OLY Wall Squat – 2 minutes
Pigeon Stretch – 2 min/side

Competitor Accessory
1. Strength
Work up to a heavy set of: 3 Front Squats + 1 Jerk

2. Rowing
EMOMx24:
Odd: 200m
Even: Rest
The goal is to have every round be within 1 second of each other.


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Workout Of The Day – 31 August 2015

Warm Up
Coach’s Choice

Metcon
“Elizabeth”
21-15-9
Squat Cleans (135/95) (115/80) (95/65)
Ring Dips (Box/Bench Dips)

Mobility
Super Front Rack – 2 min/side
Couch Stretch – 2 min/side
OH Banded Distraction w/External Rotation Bias – 2 min/side

Competitor Accessory
1. Snatch
EMOMx12:
Mins 1-3: 1 rep at 75%
Mins 4-6: 1 rep at 80%
Mins 7-9: 1 rep at 85%
Mins 10-12: 1 rep at 80%

2. Gymnastics
EMOMx5: Muscle up Practice – The idea here is to move better. More reps are not better…better reps are better. Try to keep your legs straight throughout the entire movement and catch higher in the dip.


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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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