Put the Work in

Saturday November 2nd

Warm-up Fun
Practice Handstands and handstand walks and forward rolls
Bulletproof Shoulders


Metcon:

Complete on the minute every minute for as long as possible:
3 Burpees
5 Cleans 135/115
8 Wall-balls

* After the tenth minute: Add 2 wall-balls every minute

Min 10-11=10 Wall-balls
Min 11-12=12 Wall-balls
Min 12-13=14 Wall-balls

Shoulder' It

Friday November 1st

Mobility Lacrosse ball under shoulder reach
Lacrosse ball shoulder wall smash

Stone Warm up
3 rounds NOT for time:
Atlas stone ground to shoulder 10 reps
Atlas stone Front Squat 5 reps
Barbell Good Mornings 5 reps

WOD #1
DB Ladder 10 lbs-80 lbs
Work up to the heaviest load possible:
5 Deadlifts
5 Power Cleans
5 Push Press
5 Squats (DB on shoulder)

Metcon:
21-15-9
Shuttle Runs (handstand wall to opposite wall)
Row Calories

Chipper Dipper

Thursday October 31st

HAPPY HALOWEEN WEAR A COSTUME TO CLASS IF YOU WISH!
10 mins Mobility Work

10 mins to find your 3 RM Front Squat
After every set: 1-3 Strict or Weighted Pull-ups

Complete for time:
31 Squat cleans 85/65
31  Double Unders
31 Ring Dips (scale to box dips)
31 Box Jumps 30/24
31 Back rack Lunges 85/65
31 Double Unders

Adaptive WOD

Wednesday October 30th

                                                          NO WHINING

Thanks Mike M for the suggestion!


Warm-up
Row 200 meters with no legs and all arms
Row 200 meters with no arms and all legs
Row 200 meters regular

Sumo-Deadlift
3-3-3-3-3                   Across

Adaptive WOD
15 min AMRAP
10 Knees to elbow
10 Wall balls (sitting on butt throw over line on handstand wall)
5 Reverse Burpees (on your butt and get up)

Barbara

Tuesday October 29th

Strength: One arm Deadlift 5 reps for 5 sets
After every set perform 10 Barbell Ab rollouts

WOD
5 Rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest 3 mins between rounds. Score will be your slowest and fastest rounds.

Watch this:
http://games.crossfit.com/video/evolution-adaptation

Don't Drop the Bar

Monday

Warm-up
5 min AMRAP
10 Pass Throughs PVC
10 Lateral Jumps over PVC
10 OH PVC Lunges

"DT"
5 Rounds 155/95
Deadlift 12 reps
Hang Power Clean 9 reps
Push Jerk 6 reps

*everytime you drop the bar 3 Burpees...Deadlifts are touch and go

Then:
Split Jerk off the back
1-1-1-1-1-1-1

Kettle-BALL

Friday October 25th

YOUR DOING IT WRONG AND ITS PRONOUNCED KETTLE-BELL!
Warm-up Skills
10 mins
Odd: Single Unders Jump Rope
Even: 6 Burpee Box Jump Overs 24/20

Strength
3-3-3-3-3
Weighted Pullups or Strict Pullups

WOD
10-1
KB swings 53/35
Goblet Squats
Weighted Sit-ups

*Social tonight at 730 at El Tule in Lambertville Come all!

Gotta Go!

Gotta Go!
Thursday 10/24/13

Warm-up
10 Pulls for max distance on Rower      3 rounds  1 min rest

Skill- Snatch practice- hang + overhead squat  

4 min of snatches and Row for distance in 3 min
Score= number of snatches + distance

Rally in the Valley

Wednesday October 23rd

Blake hitting 305

Lets get the whole gang together this Friday night dinner and drinks in New Hope! Make it Paleo of course ;)

Clean Complex from Rally in the Valley

3 Deadlifts to a Hang Clean -work up to a max effort


Rallay in the Valley Workout #3
7 min AMRAP
10 TTB
8 Power Cleans
6 Front Rack Lunges

Mental Toughness

                                                             "Mental Toughness"

Fitness Test #4- Tabata squats and 4 min of muscle-ups


Strength- Low bar back squat 3 x 5

max effort unbroken- Dumbell overhead push jerks
followed by a max effort front rack
Total reps plus time = score

Fitness Test #5

Fitness Test #5

800m run
21 Thrusters (95/75)
21 L-Pullups

Go all out on this portion of the workout.

Rest 3 minutes.

400m run
15 Thrusters
15 L-Pullups

Box Squat (sets of 6 focusing on technique)

Time Out I'm Burning!

 

October, 18th

Time Out I'm Burning!

worm up
3 rounds NOT for time
10 stone to shoulders
15 GHD sit-ups
20 land mind

WOD
3 RFT
30 wall balls 20/14
30 hang squat cleans 75/55

Name that movie?
leave answer in the comments.

Its a Bear

October, 17th

Its a Bear

Fit Test # 3
1RM bench press followed by max set of pull-ups

Metcon
5-4-3-2-1
Bear complex 105/75
wall walks

Bear complex: 1 power clean + 1 front squat + 1 shoulder to over head + 1 back squat + 1 shoulder to over head

Toes up

 

 pitcher from crossfitgames.com

October, 16th

Toes Up

Fit test #2
15RM clean and jerk 

metcom
for time
50 TTB
with 5 push ups ever minute

You will do as many (TTB) Toes to bar as you you then after the first minute you drop off the bar and do 5 push ups. after the 5 push ups your back to TTB when it hots the 2nd minute you bcak off the bar doing 5 more push ups and so forth.

Friday it is going to be Grangers last day at the box. He is going to be leaving us to pursue new opportunities. So when you see him wish him luck, you da man Granger danger stay on it and don't be a stranger come and visit when your home. Gook luck man  

Whistle While you Work it

Tuesday October 15th

This Week we will be running fitness tests to come up with a number for your own personal fitness. There are five tests total so come perform these tests Tuesday-Saturday and Sunday will be a make-up day. Remember the score you get is just a number, nothing to worry about but always something that can be improved :)

Heres the Fitness Test Article to read: http://www.crossfitflagstaff.com/.a/6a00d834521e7369e20162fc3d8547970d-350wi

Fitness Test #1
1 RM Deadlift followed by max Number of Handstand Push-ups (scaling is allowed)

WOD
27-21-15-9
STOH (shoulder to Overhead)
200 m Run
Pull-ups
200 m Run
Cash out: 72 KB swings 35/26

*also a reminder NO CLASS ON SATURDAY...Summa coaches have a competition to win!

Tabata This

October, 14th

Tabata This

Strength
5x5 close grip bench press across

Metcon

Tabata this

8 rounds each, 20 seconds of work, 10 seconds of rest. For Reps:

 

Squat

Row

Pull Ups

Sit Ups

Push Ups

Hardcore

Saturday October 11th

NEWS FLASH:
Anyone interested in trail running this Sunday morning at high rocks? We are trying to get a group together every Sunday.
We are one step closer to getting the doylestown space next to Combat Martial Arts!

These are some videos that I found to be insirping as a box owner and made me want to open my own box.
http://www.youtube.com/watch?v=CmqdKNSREAE Greg Glassman Pursuit of Excellence

http://www.youtube.com/watch?v=5Q4EWm1XKHI Greg Glassman: purpose of crossfit


Back Squats
7 sets of 4 reps (same weight throughout)

Hardcore
4 Rounds
15 Weighted sit-ups 53/35
12 Knees to elbow
9 second L-sit

Extra Credit: 30 GHD Sit ups and 30 Hip Extensions

Fran Friday!

Friday October 11th

Bulletproof Shoulder Warm up

The most famous CrossFit workout is Back!

"Fran"

21-15-9
Thrusters Rx 95/65
Pullups

Competitors WOD

Thursday October 10th

Skills warm-up:
8 mins
Odd: muscle-ups
Even: squat therapy

Strength:
Hang Squat Cleans
2-2-2-2-2

WOD
4 RFT
5 Deadlifts
12 Box Dips
20 Tuck Jumps with Jump-rope

The lil Erg that Could

Wednesday October 9th

Find your 1 RM Snatch

Partner WOD
Complete 2k as a team of two
One partner rows and the other holds a waiter walk with a kettlebell. When the kettlebell drops partners must switch.

Then: complete
100 alternating box jumps
100 wall balls over pullup bar

Too Fit to Quit

Tuesday October 8th

Annie Warmup
50-40-30-20-10
Sit ups
Double Unders

*singles 100-80-60-40-20

Then:

Jeremy
21-15-9
Overhead Squats
Burpees

Cash out Extra Credit! 1 RM DB Overhead Squat

Lynne

Monday October 7th

"Lynne"

5 Rounds
Max reps Bench Press (Rx is half of bodyweight)
Max reps Pull-ups

* Rest 2-3 mins between rounds

Move the Fridge

In honor of moving Denise's fridge on Monday!

Team Warm-up
100 tire flips for time
Agility Sprints

WOD- 4 rounds for time:
            5 Power Cleans
           10 Goblet Squats
           200 m Farmers Carry

AMWAP

"As Much Work As Possible"

Warm-up- empty bar
Back Smash
10 Romanian Deadlifts (RDL's)
10 Push Press   3 rounds

Skill: 5 Ring Rows or/ 3 strict pullups and 3 dips or/ 5 jumping muscle ups or ring assisted MU's
Even: 6-12 pistol squats

WOD: 12 min AMWAP
6 Clean Grip Deadlifts (225/135)
5 Bar or Box Pushups (20/14)
4  Pull-ups
3 Step-ups
2 Lateral jump burpees

Cash out- 1 max hold Plank for time

Invisible Fran

Wednesday October 2nd

Warm up
Invisible Fran
21-15-9

Metcon WOD
4 mins
Ascending Ladder
1-1 2-2 3-3.....
DB or KB Thrusters
DB or KB Bent-over Rows
Rest 3 min

Repeat Metcon 3 mins of work then 3 mins of rest. Then 2 mins of work.

Skill Work: DU's