CrossFit Wod 1/23/19

If you haven’t Please Make Sure to Download the ZenPlanner Member App!

Strength:
15 Min to establish a Strict Press 1RM (log this result)

WOD:
For time:
Run 200m
10 Jerks (155/115)(135/95)(95/65)
10 Strict Toes To Bar / Strict Knees to Elbows / Strict Knees to Chest
Run 200m
15 Push Press, (135/95)(95/65)(75/55)
15 Strict Toes To Bar
Run 200m
20 Strict Press (95/65)(75/55)(55/35)
20 Strict Toes To Bar
Run 200m

CrossFit WOD 1/22/29

Make sure you have downloaded the ZenPlanner Member App to track your workouts, check in/reserve for classes, and to see the entire workout for tomorrow.

Deadlift
Warm-up sets: 1×10, 1×8
Worksets: 4×8 reps starting at 70%
*work up if form allows

WOD:
AMRAP in 12 mins as you can of:
Ascending ladder 2,4,6,8…
SDLHP (115/85)(95/65)(75/55)
Pull-ups
Alternating pistols (Air Squats 3 to 1)

CrossFit WOD 1/21/19

Please make sure you are downloading the ZenPlanner Member App. The workouts will be listed on there and you can log your class results with it.

Strength:
Snatch Complex EMOM
Every 2 minutes for 10 minutes complete:
1 Hang Squat Snatch
1 Power Snatch
1 Overhead Squat

Rest 2 min

Snatch Complex EMOM
Every minute on the minute for 5 minutes complete:
2 Squat Snatches @ 80%

WOD:
For time:
Run 800 m
20 Burpees
— then —
3 rounds of:
12 Pull-ups C2B / Pull-ups / banded
12 Power Snatches (115/85) (95/65) (65/35)
— then —
20 Burpees
Run 800m

CrossFit WOD 1/18/19

The daily WOD and workouts for CrossFit will now be posted on our ZenPlanner calendar. Please download the Member App if you havent yet as this is where you will be able to see the workouts, log your scores, and keep a database of all your work from this point forward for your reference.

Thank you,
Jeff

CrossFit WOD 1/17/19

Strength:
Bench Press:
Warm-up sets: 1×10, 1×5, 1×3
Work sets: 5×2 reps (increase weight as possible)

WOD:
21-18-15-12-9-6-3 reps, for time of:
Dumbbell Shoulder Press (40/30) (30/20) (20/10)
Alt Dumbbell Power Snatch (one arm alternating using one weight)
EMOM Burpees (Adv 3/Int & Beg 2)

CrossFit WOD 1/16/19

Strength:
Sumo Deadlift:
Warm-up sets: 1×10, 1×8, 1×5

–then– (2 min to set up)

10 min EMOM alternating btwn:
-5 Sumo Deadlifts w/ 60-70% of 1RM
-5 Pause Goblet Squats (2 sec pause at bottom) (70/53)(53/44)(44/35)

WOD:
AMRAP in 20 min of:
6 Push Press
7 Front Squat
8 Deadlifts
Run 200m
Rest 1 min
(135/95) (115/75) (95/55)

CrossFit WOD 1/15/19

*Please download the ZenPlanner Member App from your App Store as we are about to start using it A LOT. You will be able to view and log workouts through it as well as reserve class spots.

**Also please make sure you are checking into classes on the ipad in the CF room. If you have any trouble find Jeff or Justin and let us know.

Strength:
Hang Power Clean and Push press

Warm-up sets:
1×8 Power Clean, then 1×8 Push Press
then 1×5 Hang Clean and Push Press

Work sets:
5×3 reps (increase weight as form and ability allows)

WOD:
GRACE
30 reps for time
Clean and Jerk 135 lbs / 95 lbs

CrossFit WOD 1/14/19

Strength:
Warm-up sets – strict press 1×10, 2×5
Complex work sets – 5 sets of:
3 push press + 1 jerk

WOD:
3 rounds of:
AMRAP in 5 min of:
Run 400m
20 Lateral over bar burpers
Max reps ground to overhead
(135/95)(115/75)(95/55)

**Rest 1 min btwn rounds

CrossFit WOD 1/12/18

WOD:
Partner “Tommy Mac”

Row 2000m

2 Rounds For Time
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Clean
12 Burpees
12 Overhead Squat
(115/75)(95/55)(75/35)

Row 2000m

Partners can split up Row and barbell work as they wish but Burpees must be done “I Go, You Go” style.

CrossFit WOD 1/11/19

Strength:
Snatch Workout:
Warmup sets- 1×5 Power snatch and 1×5 Squat snatch

Power Snatch 3×3 reps
Squat Snatch 3×2 reps

WOD:
In 3 mins complete:
10 Toes-to-bars
10 Snatches (135/95) (95/55) (65/35)
Max rep Kettlebell Swings in remaining time (70/53)(53/44)(44/35)

Rest 2 min

In 3 mins complete:
10 Toes-to-bars
10 Snatches (135/95) (95/55) (65/35)
Max rep Wall Balls in remaining time (20/14)(14/12)(12/10)

Rest 2 min

In 3 mins complete:
10 Toes-to-bars
10 Snatches (135/95) (95/55) (65/35)
Max rep Burpees in remaining time

Only score Kettlebell Swings, Wall Balls, and Burpees

Top