Archive for August, 2014

Holiday Schedule

Sunday, August 31st, 2014

Tomorrow September 1st (Labor Day), there will only be an 8:00 am and 9:00 am class. All other classes will be cancelled for the day. Enjoy your Labor Day!!!

Sunday’s Program

Sunday, August 31st, 2014

Angela_BJ_08_31_14

Warm up: (15 min)

Coaches choice

 

WOD: (30 min)

10 rounds for time of:

8x Burpees to target

3x Cleans (any style) (225/135)

 

Post time to comments.

 

Skill: (15 min)

Muscle-up transition

 

Skill of the month:

Muscle-ups

Team Saturday

Saturday, August 30th, 2014

Class_08_30_14

Warm-up: (15 min)

Coaches choice

 

WOD: (30 min)

Teams of 2 (M/F)

Min 0-8

21-18-15-12-9 reps of…

Thrusters (65/45)

Bar over Burpees

Rest 2 Min, then…

Min (10-12)

2 min AMRAP of…

10x Cleans (95/65)

10x Deadlifts (same)

10x Box Jumps (24/20)

Rest 2 min, then…

Min (14-24)

10 min AMRAP

8x Squat Clean & Jerk (135/95)

10x KB single arm snatches (53/35)

50 meter run

One person works at a time Break up reps however!!!

 

Post rounds to comments.

 

Cash out: (10 min)

Tabata Abs

 

Mobility: (5 min)

 

Skill of the month:

Muscle-ups

The Benchmark WOD Of The Week Is…

Friday, August 29th, 2014

Elizabeth-CrossFit-WOD

Friday’s Program

Friday, August 29th, 2014

Class_08_29_14

Warm Up: (15 min)

Coaches Choice

 

Work capacity: (10 min)

5 min EMOM

Max Rep Weighted Dips at the first 30 seconds of the minute. 

REST last 30 seconds

 

WOD: (25 min) 

1-2-3…10x 

Push Press (155/115) 

Box Jumps (30/24)

 

Post time to comments.

 

Skill: (10 min)

Strict Muscle-up

 

Skill of the month:

Muscle-ups

 

“Ensign” CF Football

Thursday, August 28th, 2014

Class_08_29_14

Warm Up: (10 min)

Coaches Choice

 

Strength: (20 min) 

5-3-1x

Back Squat

 

WOD: (30 min)

“Ensign” CF Football

6x,  3 minute AMRAPS

Rest 1 minute between rounds

3x Power clean (155#/135#)

6x Push-ups

9x Squats

 

Post time to comments.

 

Skill of the month:

Muscle-ups

Wednesday’s Program

Wednesday, August 27th, 2014

Jose_08_27_14

Warm Up: (15 min)

Coaches Choice

 

WOD: (30 min)

Compare to April 25, 2013

7 rounds:

10x Deck squats

20x Walking lunge steps 

10x Clapping push-ups 

10x Broad jumps

 

Post time to comments.

 

Skill: (15 min)

30x Muscle-up

 

Skill of the month:

Muscle-ups

Coach Dan’s Strength & Powerlifting Class

Tuesday, August 26th, 2014

Thursday August 28th at 8:30 pm, Coach Dan will be doing a Strength, Powerlifting Class. Space will be limited to 10 people per class. He will go over squats, over head squats, front squats deadlift and the presses. He’ll also go over some auxiliary movements. Time and space are running out! Sign-up now!

Tuesday’s Program

Tuesday, August 26th, 2014

Run_08_26_14

Warm up: (15 min)

Coaches Choice

 

Work capacity: (15 min)

10x 100m sprints

Rest 30 seconds between sprints

 

WOD: (30 min)

3 Rounds:

400m run each round

5-3-1x Deadlift (315/205) 

5-3-1x HSPU

HSPU mod = heavy strict db press

 

Post time to comments.

 

Skill of the month:

Muscle-ups

Monday’s Program

Monday, August 25th, 2014

Foundations_08_25_14

Our newest Foundations group.

 

Warm up: (15 min)

Burgner PVC, Burgner Barbell

Mobility

 

Work Capacity: (15 min)

10 minute EMOM

Odd: 5x Hang Power Snatch (70% 1rm) 

Even: 30 seconds Max double unders

REST remainder 30 seconds

 

WOD: (30 min) 

20 min CAP!!!

100x Burpees

At the top of every minute, you MUST do: 4x Thrusters (95/65)

 

Post time to comments.

 

Skill of the month:

Muscle-ups