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Wednesday – 6/15/2016: Power Snatch EMOM & Barbell Cardio

Teacher Special

THIS IS THE LAST WEEK:
TEACHER APPRECIATION SUMMER MEMBERSHIP SPECIAL!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
ALL MEMBERS receive a $50 membership credit whenever a friend signs up!

CFW Games Regionals are this Saturday at 9AM! Workouts are being announced this week, so keep an eye on Facebook and Instagram!

Wednesday – 6/15/2016

Weightlifting
EMOM 10

1x Power Snatch (Beat your weight from last week!)

  • Start with a weight you are confident you will be successful with in the first round.
  • Increase weight from round to round based on successful lifts and feel.
  • If you perform the complex successfully on two consecutive rounds, you must increase weight.
  • If you fail to perform the complex on two consecutive rounds, you must decrease weight, then build back up.

MetCon
4 Rounds For Time

10 Deadlifts 135/95#
4 Hang Power Cleans
6 Front Rack Lunges

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Tuesday – 6/14/2016: Strict Pull-Up Test & CrossFit Triathlon

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CFW Games Regionals are this Saturday at 9AM! Workouts are being announced this week, so keep an eye on Facebook and Instagram!

THIS IS THE LAST WEEK:
TEACHER APPRECIATION SUMMER MEMBERSHIP SPECIAL!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
ALL MEMBERS receive a $50 membership credit whenever a friend signs up!

Tuesday – 6/14/2016

Test: Strict Pull-Ups

MetCon
3 Rounds For Time

1000m Row
100 Double-Unders
800m Run

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Monday – 6/13/2016: Back Squat 1RM PR’s & Burpees

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CFW Games Regionals are this Saturday! Workouts will be announced this week, so keep an eye on Facebook and Instagram!

THIS IS THE LAST WEEK:
TEACHER APPRECIATION SUMMER MEMBERSHIP SPECIAL!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
ALL MEMBERS receive a $50 membership credit whenever a friend signs up!

Monday – 6/13/2016

Strength: Back Squat (Week 11 Day 1)

5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 103%+

You’ve put in the hard work, now put up a new Back Squat 1RM PR!

Use the rep scheme, then decide on that last rep and show off! Don’t worry, if your new PR goes up too easy, if you’re having an off-day, or just cant make it to the gym today, there will be additional chances to set a new PR coming up!

All percentages are based on 1RM Back Squat.

MetCon
AMRAP 12

3-6-9-12…

Shoulder-To-Overhead 115/75#
Bar-Facing Burpees Over-The-Bar

*200m Run after every round*

 

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Sunday – 6/12/2016: Open Gym

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THIS IS THE LAST WEEK:
TEACHER APPRECIATION SUMMER MEMBERSHIP SPECIAL!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
ALL MEMBERS receive a $50 membership credit whenever a friend signs up!

Sunday – 6/12/2016

Open Gym: 10:00AM – 12:00PM

Come in and do a WOD you missed with friends, or work on a weakness with a coach!

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Saturday – 6/11/2016: Partner “Eva”

Teacher Special

TEACHER APPRECIATION SUMMER MEMBERSHIP SPECIAL!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
ALL MEMBERS receive a $50 membership credit whenever a friend signs up!

Saturday – 6/11/2016

Partner “Eva” – Partners share work however they choose
5 Rounds For Time

800m Run
30 Kettlebell Swings 70/53#
30 Pull-Ups

(30min Time Cap)

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Friday – 6/10/2016: Front Squats & Bear Crawls

Teacher Special

TEACHER APPRECIATION SUMMER MEMBERSHIP SPECIAL!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
ALL MEMBERS receive a $50 membership credit whenever a friend signs up!

Friday – 6/10/2016

Strength: Front Squat (Week 10 Day 2)

5 @ 50%
5 @ 55%
2×5 @ 60%

All percentages are based on 1RM Back Squat.

Metcon
AMRAP 15

10 Ring Dips
200ft Bear Crawl
200m Run

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Thursday – 6/9/2016: Supinated-Grip Pendlay Rows & A MetCon

Teacher Special

TEACHER APPRECIATION SUMMER MEMBERSHIP SPECIAL!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
ALL MEMBERS receive a $50 membership credit whenever a friend signs up!

Thursday – 6/9/2016

Strength: Supinated-Grip Pendlay Row
3 x 10

Demonstrate control at the top of each rep!

Warm-up, then find a weight that is challenging for 10 reps and perform all 3 sets at that weight, resting adequately between sets.

Use a braced neutral spinal position, holding your torso parallel to the floor for the entire lift. The rep should start and finish with the plates touching the floor, and the bar making contact with the lower ribs. All reps should be touch-and-go.

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MetCon
For Time

400m Run
21 Box Jumps 24/20″
9 Hang Power Cleans 135/95#
30 Double-Unders
15 Box Jumps 24/20″
15 Hang Power Cleans 135/95#
30 Double-Unders
9 Box Jumps 24/20″
21 Hang Power Cleans 135/95#
400m Run

Posted in | Comments Off on Thursday – 6/9/2016: Supinated-Grip Pendlay Rows & A MetCon

Tuesday – 6/8/2016: Power Snatches & Sprints

Teacher Special

TEACHER APPRECIATION SUMMER MEMBERSHIP SPECIAL!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
ALL MEMBERS receive a $50 membership credit whenever a friend signs up!

Wednesday – 6/8/2016

Weightlifting
EMOM 10

2x Power Snatch

  • Start with a weight you are confident you will be successful with in the first round.
  • Increase weight from round to round based on successful lifts and feel.
  • If you perform the complex successfully on two consecutive rounds, you must increase weight.
  • If you fail to perform the complex on two consecutive rounds, you must decrease weight, then build back up.

MetCon

SPRINT through these 45 “reps” at 100% effort.
20 Cal Row
15 Wall Balls
10 Burpees

Recover completely, then make 2 more maximum effort sprints.
Recover completely between each of the 3 sprints.
Record the time it takes to complete the 45 “reps” each time, so you have 3 scores.
Strive to have as little drop-off in your times as possible.
Absolutely no pacing!

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Tuesday – 6/7/2016: Back Squats & A Chiplet

Teacher Special

TEACHER APPRECIATION SUMMER MEMBERSHIP SPECIAL!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
ALL MEMBERS receive a $50 membership credit whenever a friend signs up!

Tuesday – 6/7/2016

Strength: Back Squat (Week 10 Day 1)

5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%

Drive up with speed and prepare for a 1RM PR next week!

All percentages are based on 1RM Back Squat.

MetCon
For Time

800m Run
50 Abmat Sit-Ups
30 Thrusters 65/45#

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Monday – 6/6/2015: Power Clean & Jerk 1RM & Grace-ish

Teacher Special

TEACHER APPRECIATION SUMMER MEMBERSHIP SPECIAL!
Bring in a teacher who will have fun with us this summer!
Already a teacher-member? Bring in two teacher friends and get this special summer rate for yourself!
ALL MEMBERS receive a $50 membership credit whenever a friend signs up!

Monday – 6/6/2016

Weightlifting: Power Clean & Jerk

15:00 to find your 1RM

The jerk can be a power jerk or a split jerk, whichever you prefer.
Record this weight somewhere, please!

Test: 500m Row

Rest at least 5:00, then…

MetCon
For Time

30 Clean & Jerks

Rx weight = 65% of your 1RM Power Clean and Jerk from today’s Weightlifting

Note: The clans CAN be full cleans or power cleans, the keys CAN be power jerks or split jerks. Strive to use ALL power cleans and power jerks.

 

Posted in | Comments Off on Monday – 6/6/2015: Power Clean & Jerk 1RM & Grace-ish

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