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Wod

Thursday October 31, 2019

Happy Halloween!!

‘Tempos’

7 rounds of
3:30 minutes on/ 1:30 off
Bike or Row

*Pacing 2 minutes easy, 1 minutes moderate, 30 seconds all out!

Wednesday October 30, 2019

Strength

Back squat
3-3-3-3-3

*If you’re feeling good, go for a 3RM

‘SEND IT’

For time (6 cap)
5 rounds of
12/8 Calorie bike
8 Burpees

 

 

Tuesday October 29, 2019

‘Operator’

For time (25 cap)
800 Meter run
then
10 rounds of
8 Strict dips
8 Strict pull ups
then
800 Meter run
*With a weight vest 20/14

Monday October 28, 2019

‘Dumbbell Duet’

3 rounds of
3 minutes on/ 3 minutes off
12/8 Calorie row
6 Dumbbell push press 50/35
24′ Dumbbell front rack walking lunge 50/35
6 Dumbbell hang power cleans 50/35
24′ Dumbbell front rack walking lunge 50/35
Max effort Double unders I.R.T.

Week Overview

Monday kicks the week off with some dumbbell intervals.  Tuesday with will be a push/pull workout sandwiched between two 800 meter runs (bring your weight vest if you got it!).   Wednesday will be a heavy day (back squat 3rm) with a short but effective bike and burpee workout at the end.  Thursday we’ll do 3:30 on/ 1:30 off bike and row intervals. Friday is unknown. Saturday will be 20.4. Reminder that Sundays new schedule is 9am mobility class, 9-11am Open gym.

 

Saturday October 26, 2019

New Schedule for Sundays

9 – 11am Open gym
9am Mobility Class

‘Open Workout 20.3’

For time (9 cap)
21-15-9
Deadlifts 225/155
Handstand push ups
Then
21-15-9
Deadlifts 315/205
50′ Handstand walk

Friday October 25, 2019

Weightlifting

1 Clean pull + 2 Hang power cleans

‘Netflix and Chill’

AMRAP 10
60 Wall balls 20/14
40 Pull ups
20 Hang cleans 165/110

 

Thursday October 24, 2019

Mobility

10 Minute Quad and hip smash
10 Minute Lat and shoulder smash

‘Tri Sprints’

3 rounds of
500 Meter row
35/23 Calorie bike
400 Meter run
Rest 3 Minutes

Wednesday October 23, 2019

‘Hang Man’

For time (22 cap)
5 Rope climbs 15′
50 Thrusters 75/55
25 Box jumps 30/24″
5 Rope climbs 15′
25 Box jumps 30/24″
50 Overhead squats 75/55
5 Rope climbs 15′

Tuesday October 22, 2019

‘Around N Upside Down’

For time (18 cap)
3 rounds of
600 Meter run
30 Kettlebell swings 53/35
15 Handstand push ups

Monday October 21, 2019

Strength

Bench Press
Build to a heavy set of 3 in 15 minutes

Deadlift
Build to a heavy set of 3 in 15 minutes

‘Fast and Furious’

EMOM 5
11/7 Calorie bike
Rest 2 minutes
EMOM 5
15/10 Calorie row

Week Overview

Monday is all about strength with a quick cardio session at the end.  Tuesday will be running, kettlebell swings and handstand push ups.  Wednesday will be a chipper with rope climbs thrusters and box jumps.  Thursday will have triathlon sprint style cardio day! Friday is unknown and Saturday will be 20.3.      Thank you to the Ward’s and Alex G for letting us borrow your dumbbells last Saturday!

Saturday October 19, 2019

‘Open Workout 20.2’

AMRAP 20
4 Dumbbell thrusters 50/35
6 Toes to bar
24 Double unders

Friday October 18, 2019

‘Fire Breather’

For time (16 cap)
400 Meter run
21 Burpees
15 Power cleans 135/95
400 Meter run
15 Power cleans 135/95
21 Burpees
400 Meter run

 

Thursday October 17, 2019

Mobility

5 Minutes per leg Quad smash with foam roller
5 minutes per arm Lat/Rear deltoid smash with Lacrosse ball

‘Tabata Cardio’

8 Rounds of:
20 seconds on/ 10 seconds off
Bike
Rest 1 minute
8 rounds of
20 seconds on/ 10 seconds off
Row
Rest 1 minute
8 rounds of
20 seconds on/ 10 seconds off
Double unders
Rest 1 minute
8 rounds of
20 seconds on/ 10 seconds off
Shuttle runs

Wednesday October 16, 2019

‘Restless Legs’

AMRAP 15
1000/850 Meter row
then
25 Wall balls 20/14
25 Toes to bar

Tuesday October 15, 2019

Strength

Tempo single leg kettlebell RDL
3-3-3-3
*3 on each leg (3 count down, 3 count pause with kettlebell just below the knee, 3 count up)

‘Swingin’

5 rounds of
2 minutes on/ 2 minutes off
20/15 Calorie bike
Max effort Kettlebell swings 70/44 I.R.T.

Monday October 14, 2019

‘Kick Off’

For time (16 cap)
30 Back squats 95/65
25 Push jerks 95/65
20 Pull ups
30 Front squats 95/65
25 Push jerks 95/65
20 Pull ups
30 Overhead squats 95/65
25 Push jerks 95/65
20 Pull ups

Week Overview

Monday starts with a chipper.  Tuesday we’ll be doing some assault bike and kettlebell swing intervals.  Wednesday will be an AMRAP of rowing, wall balls and toes to bar. Thursday we’ll be doing some tabata intervals and double under practice. Friday’s workout is unknown and Saturday will be 20.2!

Saturday October 12, 2019

This Sunday we will have OPEN GYM from 9-11am with Coach Jess

Saturday October 12, 2019

‘Open Workout 20.1’

For time (15 cap)
10 rounds of
8 Ground to over head 95/65
10 Bar facing burpees

Friday October 11, 2019

Strength

Overhead bulgarian split squats
5-5-5-5
*5 reps each leg

‘Dumb Luck’

For time (12 cap)
3 rounds of
10 Dumbbell overhead squats 50/35
20 Dumbbell push press 50/35
30 Dumbbell box step ups 24/20
40 Double unders
50′ Dumbbell overhead walking lunge 50/35

*Alternating arms every 5 reps

Thursday October 10, 2019

‘Minute of fun’

EMOM 40
M1: 15/10 Calorie bike
M2: 5 V-ups + 10 Knee tucks
M3: 15/10 Calorie row
M4: Rest

Wednesday October 9, 2019

‘Dead Arms’

AMRAP 18
10 Deadlifts 225/155
20 Strict ring dips
400 Meter run

Tuesday October 8, 2019

Strength

1 Hang clean + 1 thruster

‘Hold Tight’

AMRAP 11
7 Hang cleans 95/65
7 Thrusters 95/65
7 Burpee box jump overs 24/20

 

Monday October 7, 2019

Strength

Bench Press
Work to a moderately heavy set of 5

‘Pull and Push’

5 rounds of
2 minutes on/ 2 minutes off
200/150 Meter row
8 Bench press 135/95
Max effort strict pull ups IRT

Week overview

Monday we introduce bench press for the first time at CFL. Tuesday will be some light hang cleans and thrusters paired with everyones favorite the burpee box jumps. Wednesday we have deadlifts, ring dips and some running.  Thursdays cardio we’ll be doing shorter time domain intervals. This is the first week of the CrossFit Open so since I do not know what the workout will be I can’t program Fridays workout until I know Saturdays Open workout. Saturday will be Open workout 20.1.

Saturday October 5, 2019

‘Devils Minute’

3 Rounds of
1 minute at each station
Row for calories
Goblet squats 53/35
Toes to bar
Devils Presses 35/25
Rest

Friday October 4, 2019

Strength

Every 2 minutes for 10 minutes (5 sets)
Push jerk double (3 count pause in catch position)

‘Burpee Fun’

AMRAP 10
50 Bar facing burpees 
25 Push jerks 115/75
10 Ring muscle ups

Thursday October 3, 2019

‘Active Recovery’

32 minutes on a bike or rower at a easy to moderate effort

*For those looking for more intensity today every 3-4 minutes do an all out 10-15 second sprint then recover at an easy pace and repeat.

Wednesday October 2, 2019

‘Monster Mash V3’

For time (5 cap)
21-15-12-9
Wall balls 20/14
Deadlifts 155/105

Rest 5 minutes 

For time (5 cap)
15-12-9-6
Box jumps 24/20
Kettlebell swings 70/44

Rest 5 minutes

For time (10 cap)
12-9-6-3
Power cleans 155/105
Handstand push ups

Tuesday October 1, 2019

‘The chest to bar one’

For time (12 cap)
3 rounds of
9 Snatches
8 Chest to bar pull ups

2 rounds of
9 Snatches
12 Chest to bar pull ups

1 round of
9 Snatches
24 Chest to bar pull ups

R1: 75/55 R2:135/95 R3: 165/110