Workout

1/7/18

Open Gym & Skills Work both locations 9:30-11:00am

Handstand Push-up & Dip Skills Clinic from 10-11:30am at the hangar.

Posted in Workout | Comments Off on 1/7/18

1/6/18

Workout of the Day

1. WOD
27min AMRAP
20 Cal Row or Bike
200ft Front Rack Carry (55/35)
20 Burpees
100ft per-arm Waiters Carry (25/15)
20 Step Back Lunges

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Another longer burner to finish out the first week of the new year. Consistency and short transitions are the key to moving quickly through this one. Scale the Front rack carry to holding any weight in any way as needed, and the Waiters Walk tp holding any object overhead with a locked out arm. Can anyone make it through 6 rounds?? *Cough* Pat *Cough*

 

Posted in Workout | Comments Off on 1/6/18

1/5/18

Workout of the Day

1. WOD
“Annie”
50-40-30-20-10
Double Unders or Speed Steps
Ab-mat Sit-Ups

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
The classic CrossFit metcon “Girl” is back today! If this is your first time, break the situps up early, and try to stay calm on the jump-ropes. If you let yourself red-line, it’s going to be a not-fun-time. If you’ve done this before, going Unbroken is the gold standard, and the big difference becomes the transition time and the speed of your situps. Larger athletes should use a back/butt pad to avoid getting “Annie-Ass.” (Ask your coach…)

 

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1/4/18

Workout of the Day

1. Strength
10min EMOM
Turkish Get Up x 1 reps per Arm 70/55

2. WOD
For Time:
Run with med Ball x 600 meters
Wall Ball x 21 reps
Bear Crawl x 100ft
Run with med Ball x 400 meters
Wall ball x 15 reps
Bear Crawl x 100ft
Run with med ball x 200 meters
Wall ball x 9 reps
Bear Crawl x 100ft

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Scale the TGU weight down as needed, as the RX weights today are pretty gnarly. The WOD is a 21-15-9 variant that should be only be scaled in the weight of the wall ball. If anyone wants to RX+ this one, sub 5 wall-walks for the bear crawl, throw the ball to 11-feet, and/or use a heavier wall ball (30/20).

 

Posted in Workout | Comments Off on 1/4/18

1/3/18

Workout of the Day

1. WOD
3 Sets of 90 seconds each of:
Rowing @ 1000/800 cal per hour
Alternating Single-Arm Dumbbell Power clean (45/30)
Bike @ 228 / 288 Watts
Box Step Ups (20/12)
Rowing @ 1000/800 cal per hour
Push Ups (Done as singles)

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
27 minutes of non-stop work today. Expect stagger-starts and feel free to sub rowing, biking, skiing as needed to meet the needs of the class, and jumping jacks are always a great last resort. Round one will be deceiving as you will want to go out harder than you should. Don’t exceed the numbers listed on the row/bike. If you want to go harder on round 2 and 3, let your coach know how that worked out for you.

 

Posted in Workout | Comments Off on 1/3/18

1/2/18

Workout of the Day

1. Strength (15:00-33:00)
3×3 Back Squat – Across

2. WOD (35:00-55:00)
4 Rounds
5 Dumbbell Man Maker each arm 50/35
50 Double Unders or Speed Steps
5 Dumbbell Man Maker each arm 50/35
15 Parrelette Facing Burpees
Rest 2min

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Work up to some heavy triples and try to hold on to the weight for all sets. Newer athletes should work on light-moderate loads and focus on form and breathing. The WOD has some pulling, some pushing, and a lot of jumping. Stay consistent with the motions, and sprint on the last round!

 

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1/1/17

*******************************************
ONE CLASS ONLY @ EACH LOCATION
9am – Hanger
11am – Deuce
(regular class schedules resume tomorrow 1/2)
********************************************
Workout of the Day

1. WOD
Watch The Ball Drop
10-9-8-7-6-5-4-3-2-1
Wall Balls
Burpees
** Each round begins by yelling the round number you are starting at the top of your lungs, and the WOD doesn’t end until you yell HAPPY NEW YEAR!!!

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
This WOD is pretty fast, but the rapid center-of-gravity changes on every movement can make you feel a bit Pukie. This is especially true if you PR’ed you Alcohol intake last night. Concentrate on breathing and moving steadily through every rep. Make the transitions fast, and have fun!

Posted in Workout | Comments Off on 1/1/17

12/31/17

**Only 1 Class tomorrow, Jan. 1 at each location!
9:00am @ The Hanger, 11:00am @ The Deuce**

Open Gym & Skills Work!

Note: New Sunday Open Gym Times for The Hanger, 9:30-11am going forward into 2018! 

Posted in Workout | Comments Off on 12/31/17

12/30/17

Workout of the Day

1. Partner WOD (30:00-50:00)
** 20 min cap

Each Partner does:
1k Row

Then each partner does
50 Overhead Squats (55/45)

Then Each partner does
30 Burpees

2. Flexibility & Core Accessory Work (50:00-60:00)
1) 3 rounds
5 V-ups
10 Tuck crunch
15 Sit-ups
1 minute sit N’ reach

2) 30 Pass Throughs

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Today is “You-go-I-go” format, and they should be sprints! You get to rest for a while when you are done with each effort, so make your working sets count! Those last 30 burpees should be an all out sprint. There is a 20 minute cap, and that means you need to move to finish this one!

 

Posted in Workout | Comments Off on 12/30/17

12/29/17

Workout of the Day

1. WOD (30:00-49:00)
Every 3 minutes for 5 sets:
2 Back Squats

2 Back squats at 85%, rest
2 Back squats at 90%, rest
2 Back squats at 95%, rest
2 back squats at 90% rest
2 Back squats at 90% DONE.

2. Accessory Work (49:00-60:00)
200 meter Farmers Carry (70/53)
*This is a walk, not a run. Every time you stop do 7 Double Kettlebell Front Squats
**Do not exceed 5 breaks

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Every working set today should be above 85% as we are working on absolute strength, so long as our form is good. If you have trouble hitting depth, or feeling comfortable with weighted squats, treat today like squat-therapy and work on your weaknesses with medium-light loads.

 

Posted in Workout | Comments Off on 12/29/17