Skip to content

Open Gym – Jan 11, 2018

9:00 pm

IMG_3586IMG_3585IMG_3583IMG_3598

Baseline aftermath…

Join us between 4:30 and 7:30 for open gym.  You can do any workout you’d like, including making up a workout from the past week.

  1. Back Squat 8×3 (85%) then 75 Russian twists nft
  2. “13.1” – 40-30-20-10 burpees with 30 snatches after each set.
  3. 3 rounds of 40s on, 20s off of thrusters, pull ups, thrusters, t2b
  4. Bench Press 5×2 (85%, 1s pause, 2″ above chest)
  5. “Fight Gone Bad” – 3 rounds of 1 minute: push presses, row, wallballs, SDHP, box jumps
  6. Partner Interval – 20 rounds for time of: 10 yd sliders, 10 wreckbag cleans over the shoulder, 10 yd sliders

Daily WOD – Jan 10, 2018

9:00 pm

IMG_2971

Partner Interval – 20 rounds for time of:

  • 10 yd bear sliders
  • 10 wreckbag clean & over shoulder drop
  • 10 yd bear sliders

WOD Notes: It’s a light and fast functional movement sort of day!

Daily WOD – Jan 9, 2018

9:00 pm

Fight Gone Bad

  • Push presses (75/55#)
  • Row (cal)
  • Wallballs (20/14# to 10/9′)
  • Sumo deadlift high pulls (75/55#)
  • Box jumps (20/16″)

WOD Notes: Compare to 160518.

Daily WOD – Jan 8, 2018

9:00 pm

Bench Press 5×2 (85%, 1s pause 2″ above chest on the way up)

Then

Goalsetting!

Community Notes:  Happy Birthday Chris C!

Football WOD – Jan 7, 2018

9:00 pm
Caine standing up 315!

Caine standing up 315!

Complete 3 rounds of 40 seconds on, 20 seconds off at each of the following stations:

  • Thrusters (135/95#)
  • Strict pull ups
  • Thrusters (135/95#)
  • Mountain climbers

WOD Notes:  Anyone not comfortable going overhead can perform either cleans or front squats instead of thrusters.  Go fast and make it look good!

 

Daily WOD – Jan 6, 2017

9:00 pm
Craig hitting a 385# PR deadlift!

Craig hitting a 385# PR deadlift!

‘Open 13.1″

AMRAP in 17 minutes:

  • 40 burpees
  • 30 snatches (75/45#)
  • 30 burpees 
  • 30 snatches (135/75#)
  • 20 burpees 
  • 30 snatches (165/100#)
  • 10 burpees
  • snatches (210/120#)

WOD Notes:  In preparation for the 2018 CrossFit Open, we will be bringing back some Open workouts from years past.  For more information on the Open itself, check out this post from last year.  Compare to 130309. (Note that the actual Open required jumping to a 6″ target, which we will not be enforcing tomorrow for logistical reasons… but that will affect your “compare to.”)

Schedule Notes: The 8:30 & 9:30 classes are currently full. Reminder that athletes are welcome to complete this workout during Open Gym, from 7:30-8:30am. Also remember that the late cancel policy is in effect for all weekend classes. If you signed up but can no longer attend, remove your name at least 1 hour before class to avoid the $10 late cancel/no show fee. Thank you!

Daily WOD – Jan 5, 2018

9:00 pm
Derek T checking off a goal at the new years eve open gym!

Derek T checking off a goal at the new years eve open gym!

Back Squat 5×3 (85%)

Then

75 Russian twists NFT (heavy)

Goals Notes:  Goal setting day will take place on Monday, come with ideas and questions!

Open Gym – Jan 4, 2017

9:00 pm

Join us between 4:30 and 7:30 pm for open gym.  You can do any workout you’d like, including making up a workout from the past week:

  1. “Fran” 21-15-9 reps for time of thrusters (95/65#) and pull ups
  2. Bench Press 8×5 (70%), 10 push ups after each round
  3. Baseline x 3 – 500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups
  4. Sumo Deadlift 6×2 (85%) then 100 KB swings (53/35#)

Schedule Notes:  Coach Kehl is running CFE at 6:00 am.  Sign up in Wellness Living if you plan to attend!

Daily WOD – Jan 3, 2018

9:00 pm

Sumo Deadlift 6×2 (85%)

Then

100 KB swings (53/35#)

Daily WOD – Jan 2, 2018

8:59 pm

“The Baseline”

  • 500m row
  • 40 squats
  • 30 sit ups
  • 20 push ups
  • 10 pull ups

Rest 3 to 5 minutes and repeat for a total of 3 rounds.

WOD Notes: What better way to open up 2018 than with The Baseline!! In this workout, intensity is everything. Go hard out of the gates! Newer athletes may opt to do 2 rounds instead of 3. We currently have 5 operating rowers, so in large classes (>15) there will be the opportunity to bike 1500m in place of the 500m row. Compare to 160413.

Community Notes:  Happy birthday Kristin K and Christine G!