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July 25th, 2014

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WOD:

1. “The Good Life”
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20″ – Games Standards

 

COMPETITORS:
1. Squat
10×3 Front Squat, across

2.  Complete As Many Reps As Possible in:
1 minute of Power Snatches, 135/95
1 minute rest
1 minute of Muscle ups
1 minute rest
1 minute of Power Clean and Jerks, 155/105
1 minute rest
1 minute of Muscle ups
1 minute rest
1 minute of Dead Lifts, 225/155
1 minute rest
1 minute of Muscle ups

 

Check out games.crossfit.com for live coverage of the 2014 games, pretty intense!

 

WOD:

1.) 2 Rounds for total reps:
2 min AMRAP: Double Unders
2 min AMRAP: KB Swings (70/53)
2 min AMRAP: HR Push-ups
1 min REST

 

2.) Active Recovery:
Run, Row, or work on mobility limitations for remainder of the time.

July 23rd, 2014

WOD:

1. Team Strongman Style
Teams of 2-4 athletes complete as many sets as possible in 8 mins at each station
100′ Dogsled Sprint
100′ Farmer’s Carry
Giant Tire Flips
100′ Back Rack Barbell Carry
Heavy Push Press
One athlete works at a time. 50′ is length of gym. You choose the weight, but make it heavy. Rest 2 minutes between stations.

 

COMPETITORS:
1. Squats
7×5 Front Squats

2. Power Cleans
EMOMx7: 3 TnG Power Cleans, start at 60# under your 1RM and add 5# each minute.

 

July 22nd, 2014

Colbs

Colbs

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WOD:

1. “Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats, 165/115
10 Burpees

2. Gymnastic Skills
50 Strict C2B Pull ups, every time you come off the bar complete 3 Strict HSPU

Extras:

1. Strength
4×10 Barbell Bent Over Row (Heavy as possible, make these strict rows)

 

July 21, 2014

IMG_0191

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WOD:

 
1. “Sugar Daddy”
21-15-9 Dead Lifts, 225/155
400m run between sets

 

COMPETITORS:

1. Snatch
Work up to a heavy Squat Snatch from the low hang (below knees)

2. Sqauts
5×7 Front Squats, across

 

 

 

 

 

 

 

 

July 18th, 2014

WOD:

1. “Snake Bite”
21-15-9:
Squat Snatches, 95/65
C2B Pull ups

COMPETITORS:
1. Squats
10×3 Back Squats, across

2. Press
5×5  Strict Press, climbing

 

July 17th, 2014

“Do what others won’t…so you can do what others can’t”

WOD:

1.) Active Recovery
Row 2000m; Try and increase your pace every 500m.

2.) 20 min skill work of choice.
Work on a weakness of choice. Keep things focused on mechanics.

OR

3.) Make up a missed WOD from the week.

July 16th, 2014

WOD:

 

1. Take 15 min and warm up accordingly for Deadlifts. 


2.  EMOMx15

Min 1:  6 Deadlifts at ~ 60% of 1RM
Min 2:  :40 Hollow Hold
Min 3:  10 Strict TTB

 

COMPETITORS:

1.  Squat
7×5 Back Squats, across

 

July 15th, 2014

WOD:


 1. “Tiger Blood”

3 RFT:
10 Clean and Jerks, 135/95
400m Run

2.  C2B Progression
7 sets of 7, :60 rest between sets

 

COMPETITORS:

1.  20 Rep Max
20 rep unbroken Shoulder to Overhead –  It’s ok to pause.  A broken set is defined as dropping the bar.

July 14th, 2014

COMPETITORS:

1.  Squat
5×7 Back Squats, across

2.  Bench Press
10×3, climbing

 

WOD:

“The Admiral”
3 RFT:

20 Burpee Pull ups - bar should be about 6′ above max reach
20 Front Squats, 155/105

20 Box Jumps, 24/20

 

 

July 11th, 2014

WOD:

1.  Front Squat
10×3, across


3.  
Press
5×3 Push Press, climbing


3.  “Team Nukes”
Teams of 2 complete:

8 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)
at the 8 minute mark start:
10 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time)
at the 18 minute mark start:
12 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)

 

July 10th, 2014

WOD:

1.) Active Recovery
Spend 20 min on moderate intensity row and/or mobility drills.

2.) 20 min skill work of choice.
Bring a old tee and get outside and flip some tires or work on a weakness of choice. Keep things focused on mechanics.

OR

3.) Make up a missed WOD from the week.

July 9th, 2014

“The pessimist sees difficulty in every opportunity, and the optimist sees opportunity in every difficulty”

WOD:

1.  Overhead Squat
1RM

2.  Squat
7×5 Front Squats, across


3.  EMOMx15

Min 1:  7 OHS with 3 second pause at the bottom, you choose the weight
Min 2:  :45 Elbow Plank hold
Min 3:  7 Strict C2B Pull ups

 
COMPETITORS
4.  Deadlift
2×10

July 8th, 2014

WOD:

1.  “Black & Blue”
5 RFT:

10 Power Cleans, 135/95
10 Burpees

2.  Press
A.  5-4-3-2-1 Bench Press

B.  2×20 Dumbbell Strict Press

3.  C2B Progression
7 sets of 6, :50 rest between sets
We are repeating this C2B Progression.  If you missed it the first time – DO IT now.  C2B Pull ups are a game changer in the Open.  In other words you to have to excel at them to be able to compete.  If you have already completed this entire progression (you can compete 7 sets of 10 unbroken with :40 rest between) then you should repeat it with the next level of difficulty, ie: butterfly or strict or weighted.

July 7th, 2014

WOD:

1.  Snatch
1 RM Power Snatch

2.  Squat
5×7 Front Squats

All sets should be challenging. Rest 2 min between sets.

3.   “Ultimate Warrior”
21-15-9 reps of:

Thrusters 135/95
Bar Muscle ups

July 3rd, 2014

Reminder, no am sessions today. Hope to see everyone this evening for a intense GRACE throw down! First heat starts at 5pm. Bring anyone by to see what our box is about. We will have the grill going post workout, bring something to share if you want.

Friday 10am workouts only. No evening workouts.

 

WOD:

For Time:

“GRACE”
30 Clean & Jerk (135/95)

 

July 2nd, 2014

Reminder that THURSDAY is GRACE! First heat will be kicking off at 5pm sharp. This is the only programming for Thursday. THERE WILL BE NO MORNING SESSIONS FOR THURSDAY. There will be a Little BBQ after the workouts. Bring a dish and some friends to see the throw down! 

 

WOD:

1.  2 Power Clean & Jerk
Use this as a prep for Grace on Thursday. Touch and go. Work on speed and mechanics rather than a overly heavy set. 


2.  Squat
7×5 Back Squats

3.  EMOMx12 Sets
Odd:  7 Deads – you choose the weight
Even:  50 Double unders

July 1st, 2014

WOD

1. “Bergeron Beep Test”
Every Minute, On the Minute, for as long as possible, complete:

7 Thrusters, 75/55
7 Pull ups
7 Burpees

2.  Strict Press
EMOMx10:  2 Strict Press

As heavy as possible for all 10 sets.

3.  C2B Progression
Level 1: 7 sets of 6, :60s rest between sets
Level 2: 7 sets of 10, :40s rest between sets
Choose a C2B progression that you can maintain for all working sets. Add weight if this is not challenging enough.

June 30th, 2014

Reminder: This Thursday we will be holding “Amazing Grace” at the box starting at 5pm. We are looking to have 4-5 different heats starting at 5pm sharp. If you have never done “Grace” before, this is 30 clean and jerk (135/95) for time. This is a fast short workout. It will be intense! Bring a friend by to see the action. The more noise the better. We will have a BBQ after the workout, bring a dish to share.

 

WOD:

1. Snatch
Work up to a 3RM. These should be touch and go snatch.

2. Back Squat
5×7 

3. 3 RFT:
15 OHS, 135/75
30 Abmat Sit up
45 KBS, 53/35

 

 

June 27th, 2014

WOD:

 

1) EMOM 10 MIN: 5 HAND RELEASE DEADLIFTS
Release hands for each pull. Try and maintain as heavy of a weight as possible for all 10 min while keeping perfect form.

2) FOR TIME: 3 ROUNDS OF:
7 MUSCLE-UPS (7 or 14 DIPS scaled)
75 DOUBLE UNDERS (150 SINGLES)
THEN,
60 BACK RACK BARBELL LUNGES (155/105)
Lunges are step forward, step back to starting position.

 

COMPETITORS:
1) 3 SECOND PAUSE FRONT SQUAT: 3 x 3
3 Second Pause below parallel. Drive hard out of the bottom.

2) 5 x 5 Cycles of:
1 STRICT PRESS IN FRONT + 1 STRICT PRESS BEHIND THE NECK
As heavy as possible.

 

June 26th, 2014

WOD:

 

1) ACTIVE RECOVERY 20 MIN:
RUN OR ROW AT A EASY RESTORITIVE PACE

OR

2) CHOOSE 1-2 GYMNASTIC OR LIGHT WEIGHT MOVEMENTS OF CHOICE AND SPEND 20 MIN ON THEM:
This can be anything from handstand walks to kb swings. Work on mechanics and efficiency.

THEN,

3) MOBILITY:
Choose 1-2 mobility issues or imbalances and spend remaining time working on ROM/flexibility.

 

IF YOU MISSED A WOD FROM THE WEEK:
You can make up a missed wod from the week space/equipment provided.

 

June 25th, 2014

IMG_1263

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WOD:

1) BENCH PRESS: 3 x 20
Warm-up as needed. Rest 2 min between sets. Your 20 rep weight should be between 50-60%. Start with a lighter load and build to your heaviest 20 rep.

2) 5 ROUNDS FOR TIME:
12 CHEST-TO-BAR PULL-UPS
9 BURPEES
6 OHS (115/75)

Competitors:
3) RING DIPS: 4 SETS OF 8
Warm-up as needed. Rest 2 min between sets. Don’t “kip the dip”. Go as heavy as possible.

 

June 24th, 2014

WOD:

1) CLEAN AND JERK: ESTABLISH YOUR HEAVIEST SINGLE FOR TODAY
Build up and establish a heavy 1 rep Clean and Jerk for today. This should be a Squat Clean and Split Jerk. Warm-up as needed. Rest as needed between lifts.

 

2) 12 MINUTE AMRAP:
20 TOES-TO-BAR
20 PUSH UPS
20 HANG CLEANS (135/95)
200M RUN (#45/25 plate overhead)

June 23rd, 2014

WOD:

1) PAUSE BACK SQUAT: 5 x 5
Pause for 3 seconds just below parallel. Rest 90-120 seconds between sets. Progress towards your heaviest 5 for today.

2) FRONT SQUAT: 3 SETS OF 8
Warm-up as needed. Rest 90-120 seconds between sets. Progress towards your heaviest 8.

3) 7 MINUTE UP LADDER:
3 SNATCH 95/65
3 BOX JUMPS 24/20
THEN 6 + 6, 9 + 9, AND SO ON UNTIL 7 MINUTES IS UP

June 20th, 2014

WOD:

1) DEADLIFT: 5 @ 75%, 3 @ 85%, MAX REPS @ 95% 
Warm-up as needed. Rest 2-3 min between sets. Remember additional load is added to each individual set and should be the same as the last 2 weeks. Your Max Reps set should be Touch-and-Go, no pausing in the bottom.

2) FOR TIME:
100 SQUATS
30 PULL-UPS
15 DEADLIFTS 315/205
75 SQUATS
20 PULL-UPS
10 DEADLIFTS 315/205
50 SQUATS
10 PULL-UPS
5 DEADLIFTS 315/205

 

June 19th, 2014

WOD:

 
1) TAKE 20 MIN WORK ON GYMNASTICS/BODY WEIGHT MOVEMENT OF CHOICE:
This can be anything from HSPU to Pistol Squats. Keep it simple. i.e: 3-5 sets of 10-15 reps.

2) 5 MIN AMRAP:
KETTLE BELL SWINGS (70/53)

OR

3) MAKE UP A MISSED WOD FROM THE WEEK

 

June 18th, 2014

WOD:

1) BENCH PRESS: 5 @ 75%, 3 @ 85%, MAX REPS @ 95% 
Warm-up as needed. Rest 2-3 min between sets. Remember additional load is added to your old 1 RM. Use a spotter and go to failure on your last set.

2) CLOSE GRIP BENCH PRESS: 3 SETS OF 10
Warm-up as needed. Rest 2 min between sets. Go heavier than last workout.

3) 12 MINUTE AMRAP:
200M RUN (AROUND BOYNTON SIGN AT ENTRY)
8 TOES-TO-BAR
5 THRUSTERS 145/95

EXTRAS:
4) GHD SIT-UPS: 3 SETS OF 20
Rest 90 seconds between sets.

5) BARBELL ROW: 4 SETS OF 10
Rest 90 seconds between sets. Heavy as possible. Be strict don’t throw any “body english” into the movement.

June 17th, 2014

WOD:

1) POWER CLEAN + HANG SQUAT CLEAN + JERK: EVERY 90 SECONDS FOR 8 SETS
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. No dropping the bar between reps. Build as heavy as possible while maintaining proper technique.

2) CLEAN + JERK: EVERY 90 SECONDS FOR 8 SETS
Start around your heaviest lift for part 1. Cleans should be full cleans. Power or Split Jerk. Go as heavy as possible.

3) 7 MINUTE AMRAP:
100 DOUBLE-UNDERS
50 WALL BALLS 20/14
MAX MUSCLE-UPS

EXTRAS:
4) L-HANG POSITION: ACCUMULATE 2 MINUTES
Keep track of total time and attempts to complete.

June 16th, 2014

WOD:

1) BACK SQUAT: 5 @ 75 %, 3 @ 85%, MAX REPS @ 95%
Warm-up as needed. Rest 2 min between sets. Remember your additional load is the same as added the last two weeks.

2) BARBELL SPLIT SQUATS: 3 SETS OF 8/SIDE
Rest 90 seconds between sets. Perform all reps on one leg before switching to the other. Go as heavy as possible with proper form.

3) FOR TIME:

800m RUN
9 SQUAT SNATCHES 135/85
400m RUN
6 SQUAT SNATCHES 135/85
200m RUN
3 SQUAT SNATCHES 135/85

 

 

 

June 13th, 2014

WOD:

 

1) DEADLIFT: 3 @ 80%, 3 @ 85%, MAX REPS @ 90%
Warm-up as needed. Rest 90-120 seconds between sets. #10 additional load added should be added to each set based on your new estimated 1 RM (same as last week). Your Max Reps set should be touch-and-go, no resting the bar on the floor. 

2) STRAIGHT LEG DEADLIFT: 3 SETS OF 12
Warm-up as needed. Rest 90-120 seconds between sets. Make sure this is a slow controlled movement at all times.

3) 12 MINUTE AMRAP:
9 TOES-TO-BAR
6 STRICT HSPU or DB STRICT PRESS 
3 CLEANS 205/135

 

photo 4 (26)

 

 

 

 

 

 

 

 

 

 

 

 

EXTRAS:

4) STRICT PRESS: 3 @ 80%, 3 @ 85%, MAX REPS @ 90% 
Warm-up as needed. Rest 90-120 seconds between sets. Additional load added should be added to each set based on your new estimated 1 RM.

 

June 12th, 2014

WOD:

1) 4 ROUNDS:
1 MIN MAX REP KB CLEANS
1 MIN MAX REP KB SNATCH
2 MIN REST
For Cleans use 2 KB (one in each hand). For KB Snatch use one bell. Sub DB’s if KB skills are still on the way.

 


 

2) Mobility 
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills  and spend 5-10 minutes with them.

 

 

June 11th, 2014

WOD:

1) BENCH PRESS: 3 @ 80%, 3 @ 85%, MAX REPS @ 90% 
Warm-up as needed. Rest 2-3 minutes between sets. Remember additional load is added to each individual set calculated from the #5 you added to your previous 1RM.

2) DEFICIT HSPU OR DUMBBELL STRICT PRESS: 4 SETS OF 6-8
Warm-up as needed. Rest 90-120 seconds between sets. Add depth to HSPU to make 6-8 reps challenging.

3) 10 MINUTE AMRAP:
10 OVERHEAD SQUATS 95/65
20 WALL BALLS 20/14
30 DOUBLE-UNDERS

June 10th, 2014

WOD:

1) POWER SNATCH + HANG SQUAT SNATCH + OVERHEAD SQUAT: EVERY 90 SECONDS FOR 8 SETS
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. No dropping the bar between reps.

2) 1 SNATCH: EVERY 90 SECONDS FOR 8 SETS
Warm-up as needed. All reps should be full squat. Start around 60% of your 1RM. Build as heavy as possible.

3) 8 MINUTE AMRAP:
800M RUN
MAX MUSCLE-UPS
Don’t game the Run, treat it as a max effort, then accumulate as many MU’s as you can in the remainder of the time.

June 9th, 2014

WOD:

1) BACK SQUAT: 3 @ 80%, 3 @ 85%, MAX REPS @ 90%
Warm-up as needed. Rest 90-120 seconds between sets. Your added #10 additional load should be same as your addition to your 1 rm from last week.

2) 3 SECOND PAUSE FRONT SQUAT: 3 x 3
Warm-up as needed. Rest 90-120 seconds between sets. Go as heavy as possible.

3) AQAP:
10, 8, 6, 4, 2 SHOULDER-TO-OVERHEAD 175/115
2, 4, 6, 8, 10  BURPEE LATERAL BAR HOPS

June 6th, 2014

WOD:

1) DEADLIFT: 5 @ 75%, 5 @ 80%, MAX REPS @ 85%
Warm-up as needed. Rest 90-120 seconds between sets. Add additional load (#10) to your 1RM Additional load should be added to each set, not to your max. Your max reps set should be touch and go.

2) “RANDY”: AQAP:
75 POWER SNATCHES 75/55

3) BARBELL GOOD MORNING: 3 SETS OF 10
Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible.

 

THROW BACK VIDEO FROM AUSTIN:

 

EXTRAS:

STRICT PRESS: 5 @ 75%, 5 @ 80%, MAX REPS @ 85%
Warm-up as needed. Rest 90-120 seconds between sets. Add additional load (#10) based on your last cycle.

June 5th, 2014

WOD:

1) RUN 4 X 400M

2) OVERHEAD SQUAT: 3-3-3-3-3

3) SNATCH BALANCE: 1-1-1-1-1

4) MOBILITY WORK OF CHOICE:
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

June 4th, 2014

WOD:

 

1) BENCH PRESS: 5 @ 75%, 5 @ 80%, MAX REPS @ 85%
Warm-up as needed. Rest 2 min between sets. Add #5 additional load to your last tested 1rm based before the cycle.

2) CLOSE GRIP BENCH PRESS: 3 SETS OF 8 REPS
Warm-up as needed. Rest 2 min between sets.

3) “RAHOI”- 12 MINUTE AMRAP:
12 BOX JUMPS 24/20
6 THRUSTERS 95/65
6 BAR FACING BURPEES

 

 

June 3rd, 2014

WOD:

 

1) FOR TIME:
2 X 400M RUN
These should be all out efforts. Warm up accordingly.

2) 4 ROUNDS FOR MAX REPS OF:
2 MIN MAX CAL ROW
2 MIN MUSCLE-UPS
2 MIN REST

EXTRAS: 1 SNATCH EMOM X 10 SETS
Start at about 60%. Work as heavy as you feel for the day. Make all full snatch.

 

 

 

June 2nd, 2014

WOD:

 

1) BACK SQUAT: 5 @ 75%, 5 @ 80%, MAX REPS @ 85%
Add #10 to your Back Squat 1 RM. Use this number for the % throughout this cycle. Rest 2 min between sets.

2) BARBELL LUNGES: 3 X 8/EACH LEG
From the rack lunges are a lunge forward, step back to standing position. Go as heavy as possible.

3) 10 MIN AMRAP:
CASH IN: 20 T2B
POWER CLEANS (135/95)
IF YOU DROP THE BAR 20 WALL-BALL-SHOTS (20/14)
Score for this workout is total number of cleans.

 

May 30th, 2014

Reminder, we are gone to the North East Regionals so… there are no Friday evening workouts. There will be a 10am and 12pm workout Friday.

No Saturday workouts.

 

WOD:

1) 5 MIN AMRAP: DOUBLE-UNDERS

 

2) COMPLETE FOR TIME:
RUN 400M
15 DEADLIFTS (#225/155)
15 DUMBBELL BURPEE BOX STEP-UP, (#50/30)
15 HSPU
15 DUMBELL THRUSTERS (#50/30)
15 MUSCLE UPS
15 DUMBELL THRUSTERS (#50/30)
15 HSPU
15 DUMBBELL BURPEE BOX STEP-UP, (#50/30)
15 DEADLIFTS (#225/155)
RUN 400M