CrossFit WOD 1/22/18

Strength:
Deficit Deadlifts (45/25)

Warmup sets: 1×10, 1×5, 1×3
Work sets: 5×2 rep **increase weight each set as possible

WOD:
Buy in: 100 Double Unders / 300 singles
then 3 rounds of:
5 Deadlifts (315/215)(275/175)(185/125)
10 Over the bar burpees
Cash out: 100 DU / 300 singles

Posted in Workout of Day

CrossFit WOD 1/20/18

WOD:
Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1.5x body weight
Bench press: body weight
Clean: 0.75x body weight

Scaled weights:
Deadlift: body weight
Bench press: 0.5x body weight
Clean: 0.5x body weight

Set up three bars and storm through for time.

Posted in Workout of Day

CrossFit WOD 1/19/18

Strength:
Squat Snatch
Warm-up sets: 1×5, 2×3
Work sets: 5×2 reps

WOD:
CrossFit Games 11.1/14.1
AMRAP in 10 min of:
30 Double Unders
15 Power Snatches (75/55)

Scaled:
AMRAP in 10 min of:
60 Singles
15 Power Snatches  (45/35)

Posted in Workout of Day

CrossFit WOD 1/18/18

**6am CF class is canceled today 1/18. All other classes will be as usually scheduled. Drive safely please!

Strength:
Deadlift
Warmup: 1×10, 2×5

10 min EMOM: (1 Pull per minute)
Speed pulls
10×1 @ 60-70%

WOD:
EMOM for 8 min perform:
5 Deadlift (225/135)(185/105)(135/85)
&
5 C2B / Pull-ups

Rest 2 min

EMOM for 8 min perform:
5 SDLHP (115/75)(95/65)(75/55)
&
5 Pull-ups / 3 Pull-ups

Posted in Uncategorized, Workout of Day

CrossFit WOD 1/17/18

**Due to weather conditions and icy roads UNIT 2 FITNESS will be closed today.

Posted in Workout of Day

CrossFit WOD 1/16/18

Skill:
Ring dip, Pull-ups, and muscle up work

WOD:
Can not do Muscle ups:
For time:
30 Burpees
— then —
3 rounds of:
15 Ring Dips
50 Double Unders / 150 singles
15 Hand Release Push-ups
— then —
30 Burpees

Advanced that can do Muscle ups:
“RYAN”
5 rounds for time of:
7 Muscle Ups
21 Burpees

Posted in Workout of Day

CrossFit WOD 1/15/18

Strength:
6 sets of the complex:
Complex:
1 Front Squat
1 Thruster
1 Front Squat
1 Front Rack Lunge ea leg
1 Front Squat

WOD:
Complete AMRAP in 7 min of:
12 Box Jumps (30/24)(24/20)(20/12)
9 T2B/Knees 2 Elbows/Toes 2 KB
6 Thrusters (95/65)(75/55)(55/35)

Rest 3 min then:

Complete AMRAP in 7 min of:
12 Walking lunges
9 Sit-ups
6 Thrusters (95/65)(75/55)(55/35)

Posted in Workout of Day

CrossFit WOD 1/13/18

WOD:
“Hammer”
5 rounds, each for time, of:
5 Power clean
10 Front squat 
5 Jerks
20 Pull-ups
Rest 90 seconds btwn rounds (mandatory)
(135/105)(115/85)(85/65)

“U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.”

Posted in Workout of Day

CrossFit WOD 1/12/18

Strength:
Eccentric back squat
**3 sec down, pause 1 sec, up

Warm-up:
2×5

Work sets:
6×3

WOD:
For time:
Row 1000m
75 KB Swings (70/53)(53/44)(44/35)
50 Wall Balls (20/14)(14/12)(12/10)

Posted in Workout of Day

CrossFit WOD 1/11/18

Skill:
Handstand Hold/Walk Progression

WOD:
5 RFT of:
5 Bar Muscle Ups / 10 Pull-ups
30 sec handstand hold  (wall assisted)
10 Burpees
Run 400m
**if you fall time stops, hold for a full 30 sec

ONLY IF YOU CAN HANDSTAND WALK AND DO RING MUSCLE UPS COMPLETE:

5 RFT of:
5 Ring Muscle-Ups
25m Handstand Walk
10 Burpees
Run 400m

Posted in Workout of Day