12/3/14

Posted on December 2, 2025 by pat.burke
Kale.

Kale.

 

 

Workout of the Day
Each minute, on the minute:
Minutes 0-2: 7 Power cleans at 95/65 lb.
Minutes 3-5: 6 Power cleans at 115/85 lb.
Minutes 6-8: 5 Power cleans at 135/95 lb.
Minutes 9-11: 4 Power cleans at 155/105 lb.
Minutes 12-14: 3 Power cleans at 185/125 lb.
Minutes 15-17: 2 Power cleans at 205/135 lb.
Minutes 18-20: 1 Power clean at 225/155 lb. every :30.
From 21:00-25:00: Take 3 attempts at a new 1RM

The idea on this one is to start appropriately so you can continue adding weight conservatively. Focus on form more so in the beginning and then be a little more aggressive as the weight approaches your RM.

L3 - Rx (Use if your power clean is 245/165 or above)
L2 - Start at 75/55 lb. (Use if your power clean is 185/125 or above)
L1 - Start at 65/45 lb. (Use if your power clean is below 185/125)

EXTRA CREDIT:
5 trips (down and back gym) Heavy KB Farmers carry

Post your scores to the whiteboard.

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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.

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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.

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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

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Strength Workout Archive »

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