12/17/14

Posted on December 16, 2025 by pat.burke
Sisters Jula and Carla getting work done.

Sisters Jula and Carla getting work done.

 

 

Workout of the Day
For time:
9-12 -15-18-21 Deadlifts
21-18-15-12-9 Toes to bar

L3 - 225/155 lb. (Use if your deadlift is over 375/245 lb.)
L2 - 185/125 lb. (Use if your deadlift is over 300/200 lb.)
L1 - 155/105 lb.
EXTRA CREDIT:
30 Turkish get ups total, medium light weight

Post your scores to the whiteboard.

 

CF1
SKILL - Rowers
WOD
Part 1 (use as warm up)
Row 3:00 easy @ 18 SPM
Row 2:00 mediium @ 20 SPM
Row 1:00 Hard @ 22+ SPM
Rest 3 minutes and repeat

Part 2 (WOD)
10-min “Cindy” Test

This entry was posted in , . Bookmark the permalink.

0 Responses to 12/17/14

Leave a Reply

Your email address will not be published. Required fields are marked *


*

* Copy This Password *

* Type Or Paste Password Here *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

2/13/15

Workout of the Day
A) 3-4 sets, warming the bar up to workout weight:
5 Thrusters
5 Clean and jerks
5 Bent over rows

B) 3 Rounds for time
10 Thrusters
30-second L-hang hold
10 Clean and jerks
10 Barbell bent over row

Rx+ 135/95 (use if your CJ is over 250/165)
L3 - 115/75 lb.
L2 - 95/65 lb.
L1 - 75/55 lb.

C) Foam roll
- calves, hamstrings, quads, lats

Post your scores to the Whiteboard.

Posted in | Leave a comment

WOD Workout Archive »

2/13/15

Happy Friday CrossFitters!

Today we will be working along with the WOD class to further build friendships and community. Lets use this opportunity to introduce ourselves and greet new people, not to mention get a kick butt workout it.

-Coach Ben

 

CF1 Class Schedule
Monday and Wednesdays - 12:15 pm, 4:00 pm, and 6:30 pm
Fridays - 12:15 pm, 4:00 pm, and 5:15 pm
Saturdays - 9:00 am

 

Strength/ Skill:

3-4 sets, warming the bar up to workout weight:
5 Thrusters
5 Clean and jerks
5 Bent over rows

 

WOD:

3 Rounds for time
10 Thrusters
30-second L-hang hold
10 Clean and jerks
10 Barbell bent over row

Rx+ 135/95 (use if your CJ is over 250/165)
L3 - 115/75 lb.
L2 - 95/65 lb.
L1 - 75/55 lb.

Posted in | Leave a comment

CF1 Workout Archive »

2/13/15

Workout of the Day
1. Clean - Work to a single at 85% of your 1RM Clean. Linear progression each week. Target a 5kg increase each week if your single is above 125kg. Target a 2.5kg increase each week if your single is below 125kg.

2. Power Clean - 1 set of 5. Then, max reps in 30s in your final set. Drop the weight from today’s Clean to 55% of today’s top weight. for the 1st set. Drop the weight an additional 5kg for your final set.

3. Push Press - 4 sets of 3 @ 60% of your 1RM Clean & Jerk. Level load across all sets. Linear progression each week. Target an increase of 5kg/wk if your working sets are above 100kg. Target an increase of 2.5kg/wk if your working sets are below 100kg.

4. Back Squat - Work to a 5RM. Then, 1 drop set of 5 reps. Drop set at 20kg down if your 5RM is above 150kg. Drop set at 15kg down if your 5RM is below 150kg. Linear progression each week. Target a 10kg increase each week if your 5RM is above 150kg. Target a 5kg increase each week if your 5RM is below 150kg.

5. Superset for 2 sets : Single-Arm Dumbbell Row x 10, max dips.
Post Scores to the Whiteboard

Posted in | Leave a comment

Strength Workout Archive »

Welcome to MBS!

Our brand of fitness is unlike anything you have ever experienced before. We specialize in making you look, feel, and perform at your highest level. Our team is committed to bringing out the best in you, and helping you achieve your goals. MBS has been changing lives and improving performance with people from all walks of life since 2008. Our fitness program is fun, engaging, and effective. Come be a part of something special!

Get Started!