Monday | July 24th, 2017

CROSSFIT WOD

As with last week,
For the evening Crossfit classes, since the Squat program is beginning to take quite a bit of time to get through, we will be running an open gym style class from 5-9. This time is to complete your squats, without feeling rushed, and thus missing sets. This time is NOT to come in and use the racks for anything other than that. Please try to come in with friends and share racks. In fact, no one will be allowed to squat alone during these hours. See you tomorrow!

STRENGTH:
Squat Program Week 7:
6 x 2/4 FS/BS @ 95% of 1RM Front Squat

ACCESSORY:
3 x 8
Single Leg Hip Bridges, each leg
Dynamic Horse Stance, each side https://www.youtube.com/watch?v=kFmAcWcC6pw

 

 

 

FLEXFiiT WOD

1.Warm up:
5 miin. to complete 3 Rounds:
3 Walkouts
6 Shoulder T’s
8 Priisoner lunges

2.To the core:
Tabata
1- Half get-up (R)
2- Biiclycle crunch
3- Half get-up (L)
4- Biicycle crunch

3. Cardiio Flex:
4 Rounds Each
20s Biike hard
Recovery jog to CFQ

4. Flexzone
AMRAP 8
12 Alternatiing KBS
12 Alternatiing KB snatch

 

 

 

Sunday | July 23rd, 2017

ANNOUNCEMENT: OPEN FLOOR WILL END AT 2PM SHARP TODAY. 

WEIGHTLIFTING:
Snatch Balance: 5×3 – Focus on speed under the bar and confidence in the OHS Position
2 Position Snatch: Build to Heavy, then 2 sets at 90%

COMMUNITY WOD:
In Pairs:
For time:
2000m Row
100 Front Squat @ 65/45
100 Double Unders or 200 Single Unders
75 Push Press @ 65/45
100 Double Unders or 200 Single Unders
50 Thrusters @ 65/45

 

 

 

Saturday | July 22nd, 2017

ANNOUNCEMENT: OPEN FLOOR WILL END AT 2PM ON SUNDAY, JULY 22ND.

ENDURANCE:

COMMUNITY WOD:
In Pairs:
AMRAP 30 LADDER:
200m Run
20-30-40-50 …. DB Snatch
200m Run
20-30-40-50 …. Burpees

WEIGHTLIFTING:
2 Position Clean + Jerk: Work to Heavy, then 2 sets @ 90%
Pause Back Squat: 4×4@65% (5 seconds)
Split Press: 5×5
Chinese Plank: 5×1 Minute, 1 Minute Rest

THE PUMP:

 

 

 

Friday | July 21st, 2017

CROSSFIT WOD

STRENGTH:
Deadlift: 5-1-5-1-5-1

CONDITIONING:
AMRAP 12 of:
16 KB Swings @ 53/35
8 Box Jumps @ 30/24

 

 

 

 

FLEXFiiT WOD

1. Warm-up
5 Miin. To complete
3 Rounds:
5 One-Arm swiing, each arm
5 KB halos
8 Fiigure 8’s

2.To the core
a. Max plank, 3 miin. cap
b. Max V-siit hold 2 miin. cap
c. 3 Rounds
30 sec. Dual kb/db OH hold
30 sec. Siit-up

3. Cardio flex
iin teams of 2 or 4
AMRAP 15
Row 200 m as many x as poss.

4. Flexzone
AMRAP 12
9 DB / KB Clean & jerk
10 KB SDHP
Max reps of DB / KB Squat

 

 

 

Thursday | July 20th, 2017

CROSSFIT WOD

CONDITIONING:
“Fran”
21-15-9 of:
Thrusters @ 95/65
Pull-ups
*12 Minute Cap

ACTIVE RECOVERY:
5 x 1:30 Row, 1:30 Rest

 

 

 

 

FLEXFiiT WOD

1.Warm-up
Agiiliity ladder driills
– Upper body
– Lower body

2. PLYO
6 miin. To complete 3 rounds
12 TRX Jumpiing lunges
AMrep V-ups
6 miin. To complete 3 rounds
12 Push-press
AMrep Banded Hiigh-pull
6 miin. To complete 3 rounds
12 Box jumps
AMrep biike cal.

3. Flexzone
3 Rounds
45s HR Push-ups
15s Rest
45s Resiistance band curls
15s Rest
45s 2-Arm Row
15s Rest
45s KB box step-up
60 sec. Rest

 

 

 

Wednesday | July 19th, 2017

CROSSFIT WOD

CONDITIONING:
Running + Core

I know a lot of you hate running. That’s exactly why you should get in here and do it. Challenge yourself. Get out of your comfort zone for a little bit. You’ll be glad you did.

 

 

 

FLEXFiiT WOD

1.Warm-up
2 Rounds (4:30)
:30s On /:15s OFF
1- Groiiners
2- Jumpiing jacks
3- Curtsey squat

2. To the core
:20s Hollow w/ leg flutters
:20s Russiian twiist
:20s Rest

3.Cardiio Flex-
Each athlete For Speed
Row 400 m
Rest
Row 250 m
Rest
Row 100 m

4. Flexzone
Every 2 miin. for 5 rounds
Run to CFQ
1-Arm Thruster x 5, ea.
3 Burpees

 

 

 

Tuesday | July 18th, 2017

CROSSFIT WOD

STRENGTH:
EMOTM for 12 Minutes:
Min 1-3: 5 TNG Push Jerks
Min 4-6: 4 TNG Push Jerks
Min 7-9: 3 TNG Push Jerks
Min 10-12: 2 TNG Push Jerks

CONDITIONING:
Each Round for time:
30-25-20-15-10 Burpees
*1 Minute Rest between rounds

 

 

 

 

FLEXFiiT WOD

1. Warm-up
3 Rolls of Fiitness dice

2. PLYO
EMOM 5
5 Plyo push-ups
5 Squat jumps, 180 degree

3. Flexzone
Tabata- 8 Rounds
Aiir Squat
Tabata- 8 Rounds
TRX Row
Tabata- 8 Rounds
Box-diip
Tabata- 8 Rounds
Russiian twiist

 

 

 

Monday | July 17th, 2017

CROSSFIT WOD

For the evening Crossfit classes, since the Squat program is beginning to take quite a bit of time to get through, we will be running an open gym style class from 5-9. This time is to complete your squats, without feeling rushed, and thus missing sets. This time is NOT to come in and use the racks for anything other than that. Please try to come in with friends and share racks. In fact, no one will be allowed to squat alone during these hours. See you tomorrow!

STRENGTH:
Squat Program Week 6:
6 x 3/6 FS/BS @ 90% of 1RM Front Squat

Accessory:
3 x
20 Weighted Sit-up
:20 Arch Hold

 

 

 

 

FLEXFiiT WOD

1.Warm up:
5 miin. to complete 3 Rounds:
3 Walkouts
6 Shoulder T’s
8 Priisoner lunges

2.To the core:
Tabata
1- Half get-up (R)
2- Biicycle crunch
3- Half get-up (L)
4- Biicycle crunch

3. Cardiio Flex:
4 Rounds Each
20s Biike hard
Recovery jog to CFQ

4. Flexzone
AMRAP 8
12 Alternatiing KBS
12 Alternatiing KB snatch

 

 

Sunday | July 16th, 2017

Awesome job to everyone who competed at Hail to the Team! And thank you to everyone who came out and supported or volunteered!!!

WEIGHTLIFTING:
Snatch: 15 minutes to work to Heavy Triple. No Tng.
Snatch Pull: 5×3@90%
Snatch Push Press: 5×3@75%(of snatch)

COMMUNITY WOD:
In Teams of 2:
800m Run
80 DB Snatch
80 Box Jumps
800m Run
*Athletes run together
*Split Work on Snatch and Box Jumps

 

 

 

Saturday | July 15th, 2017

Don’t forget we only have a 9am and 10am Community Class today because of the Hail to the Team Competition! Be sure to come out and support your friends!

 

COMMUNITY WOD:
In Teams of 2:
AMRAP 30 of:
15 Burpees
15 Wallballs
15 Calorie Row
*Partners Switch after every round

 

 

 

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