Wednesday

Deload weeks are programmed weeks with lighter less intensive workouts. Its a great time to have a fun and build community while doing some active recovery.

Deload weeks are programmed weeks with lighter less intensive workouts. Its a great time to have a fun and build community while doing some active recovery.

WOD:
A. specific movement prep/skill work

B.Every 2 Minutes On The Minute x 24 min total (4 rounds)
1. Sled push/farmers carry
* partner 1 pushes down 25m/down 25m.,
at the same time p2 carries down and back,
then switch spots.
2. Easy row- mechanics and stroke rating.
3. kick up to handstand/handstand hold
*use mat and partner for spotter or wall

Tuesday

The common misconception is that CrossFit is only for elite athletes.  Truth is, CrossFit is for people of all ages and fitness levels. Pictured here is Tim, a principle at a local high school; he kicks butt in the gym 3 days a week.

The common misconception is that CrossFit is only for elite athletes. Truth is, CrossFit is for people of all ages and fitness levels. Pictured here is Tim, a principle at a local high school; he kicks butt in the gym 3 days a week.

WOD:
‘Nicole’
AMRAP 20 min:
Run 400m. max reps UNBROKEN pullups
*post pullups completed each round + total reps

See Previous Results HERE

Monday

PR crossfitWOD:
A. Build to a 3rm front squat. (~15min.)
*warmup: 8-10x empty bar, 6-8x 40-50%, 4-6x 50-60%, 2-4×60-70%, 3×70-80%,
2-3 attempts at a max.
Goal is to hit 85%+ for 3.
All warmup % based off 1rm.

B. Build to a 3rm push press. (~10-12min.)
*same warmup structure as front squat.

See Previous Results HERE

Friday

encouragerWOD:
A. Double under skill work
http://library.crossfit.com/free/pdf/CFJ_2014_12_Double_Achauer2.pdf

B. 10 min double under work:
Flight Simulator.
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5.
All sets must be unbroken, and rope must stop between each set.
Scale to Double-unders: 2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2.
Also for those who are just learning double-unders work on basic technique, and do 5 singles, 1 double, 4 singles 1 double… etc.

 

Thursday

Congrats to Melanie, Jordyn, Alexis, and Allen who graduated On Ramp class today. Our next On Ramp class starts August 31st at 5:15pm.

Congrats to Melanie, Jordyn, Alexis, and Allen who graduated On Ramp class today. Our next On Ramp class starts August 31st at 5:15pm.

WOD:
Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of 4 sets.
*Scale run/row to lesser distance to get work done on WB during 3 min clock.
** If you ran when we tested Nicole, run today. If you rowed when we tested Nicole, row today.

Wednesday

Laura hit a PR during part A of today's workout. When we asked how it felt, she said: "80lbs. is better than 50lbs." She got a 30lb personal record!

Laura hit a PR during part A of today’s workout. When we asked how it felt, she said: “80lbs. is better than 50lbs.” She got a 30lb personal record!  She did burpee jump over the bars to celebrate. . .

WOD:
A. Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep
Build over the course of the 10 sets to today’s 1-RM.

B.
“Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs)
10 Burpees Over the Barbell

Tuesday

Sonar is practicing double unders during today's workout. Double unders can be tough to learn, and his advice is to "pretend you are jumping into the clouds."

Sonar is practicing double unders during today’s workout. Double unders can be tough to learn, and his advice is to “pretend you are jumping into the clouds.”

WOD:
A. Skill- LIGHT load
Three sets of:
Deadlift x 6-8 reps
Rest 60 seconds
Push ups x 8-10 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. Every minute, on the minute, for 10 minutes:
10 Heavy Kettlebell Russian Swings
5 Tall Box Jumps (30/24)

Monday

chalking upWOD:
A. Kipping pullup skill: 1 & 2.
http://gymnasticswod.com/content/kipping-pull-progression

http://gymnasticswod.com/content/blocking-movement-quality-pull-ups

B. Tabata Pullups. 20 sec on x 10 sec off x 8 rounds.
Post High/ Low and total pullups completed.