WODs 5.22.17 - 5.26.17 - Team Championship Results

Use this link to view the results of the J19/205 Team Championship. Many scores have not been entered. Use this link to go to last weeks WOD post to enter scores if needed.  You have until Monday at 5:00 PM.  Teams will be declared after that time.  We will announce the first workout for the teams Wednesday. 

Big shout out to Jake Sloan and Landen Brock! These guys wanted to try a marathon with no prep other than CF. They set out to do it and accomplished it right out in front with 106 laps. They were tested big time both mentally and physically.  Here is a video of there experience. 

Monday 

BackSquat 

5x3 @ 85%

Front Squat 

5x3 @ 80

Then 

100 Burpees for time

Tuesday

E2MOM for 14 Mins

1 Power Clean + 1 Hang Clean + 1 Full Clean

Start at about 65% and go up by feel. If you miss a lift you should drop weight. 

Then 

4 Rounds 

10 Deadlift @ 225/155 or 85% of your last set on the 3 TNG DL Workout from 2 weeks ago. 

30 DU's 

4 Ring MU's 

Wednesday

"6 Pack by Summer"

100 Sec plank

90 Mountain Climbers

80 Anchored Sit Ups

70 Russian Twist

60 Second L sit

50 Jack Knives

400 meter run

30 Floor wipers  95/65

20 K2E

10 Sit ups holding a d ball

Thursday 

From rack

EMOM for 10 Mins

1 Push Press + 1 Jerk   Start around 65% of PP Max

Then

18 Min AMRAP

12 KB Swings 70/53

10 Lunges holding KB in front rack

8 HSPU

6 Pull Ups

Friday 

Find a 1 RM Back Squat and Front Squat

Then

Row 1600 Meters

Bike 75 Cals

Carry Something Really Heavy 200 Meters. 

 

 

 

 

 

 

WODs 5.15.17 - 5.19.17

Final event of the 2017 J19/205 Team Challenge.  Can't wait to see how the teams shake out! 

Don't forget to order your Urban Purpose Boston Butt. Let's help them reach their goal of selling 350 Butts. This will help them fund the safe house for 1 year. These guys are doing awesome things here in Birmingham. Order at www.urbanpurpose.org . Pick up dates are May 25-26th. 

If you have not entered your scores for the previous events. Please do it. 

Event 1 - Click here to check if you are on the list.   If not - Enter time here

Event 2 - Click here to check if you are on the list.  If not - Enter score here

Event 3 - Click here to check if you are on the list.  If not - Enter score here

Event 4 - Click here to check if you are on the list.  If not - Enter score here

Monday - Team championship final event.  Enter Scores here.  Check results. 

This is a two part event with two scores. 

DT  - Score 1

For Time:

5 Rounds 

12 Deadlift 155/105

9 Hang Cleans

6 S2O 

Then no longer than 10 mins after completion

Max Reps Body Weight Back Squat

This will be entered as two separate scores. 

Tuesday

Annie on the run

50-40-30-20-10 

Double Unders 

Sit Ups

400 meter run between each round

Wednesday

10 Min Emom

1 hang power snatch plus 1 hang full snatch

Then

For time: 

Row 50 cals

40 Pull Ups

30 Cleans 135/95

20 Burpees

10 Full Snatches 

Thursday 

Front Squat 

4x9 @ 70 %

ROMWOD

Friday

Teams of 2 or 3 ( split work any way) 

400 Meter Worm Carry

50 D ball over the shoulder

100 Calorie Assault Bike Ride

40 Wall Climb overs

100 Tire Hammers

Everyone completes 2 min plank at the end. 

 

 

WODs 5.8.17 - 5.12.17 - Team Championship Event 4

The Team Championship is going great! Everyone is doing a great job!  Final call for pre order on the new Spring T-shirt.  If you want to sport one like all the other cool kids put your name on this list.  Click here.  

Looking forward to an awesome week!

If you need to enter a score for event 3 - Enter here.  Not sure? Click here to check

Monday - Event 4 Team Championship - Time is to be entered by total seconds. Enter score here. 

Triple 1s

For Time:

1000 Meter Row

100 Double Unders

1 Mile Run

Tuesday

EMOM 10 Mins

2 Jerks from the rack - Start at approx 60% and go up by feel. 

10 Min AMRAP

10 Push Ups

10 Turkish Get Ups 53/35

5 Burpees

Wednesday

Back Squat 

7 x 5 @ 80%

Then

Romwod

Thursday

For Time:

4 Rounds 

20 Dumbbell Snatches

10 SA OH Lunge with Dumbbell

10 Pull Ups

Friday

EMOM 24 Alternating Movements

Deadlift TNG 3 Reps (add weight until form breaks)

Russian Twist - Start t 20 and add 2 each round.

Cash Out 50 Cal Row

 

 

 

 

WODs 5.1.17 - 5.5.17 Can you believe it's May?

Click here to place T shirt order

I absolutely love training this time of year.  That nice sweat running in your eyes. Squats stimulating your metabolism and improving your mobility. Strength gains are being made. This is also a time of year when I see some athletes get lazy and lose focus on their fitness. If you find yourself in those doldrums get yourself in the gym. Get around people that can motivate you. You are only a few steps away from maintaining all that hard work. There is power in community. Talk to your coaches. You already know you will be hearing from me.  KO

Team Championship Info

If you have not posted a score for event 2 follow this link and post.  Click Here

Monday - Team Championship Event 3  - Enter Score Here

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points

Then

Back Squat 5 x 7 @ 75% 

Tuesday

"Grunt Work"

Whatever challenge weight wise your willing to take. 

1 lap around widow maker loop.  Approx 1.1 Miles. 

Record time and weight

Then 

ROMWOD

Wednesday

EMOM 10  - 1 Snatch + 1 OHS  Approx 65% (Can be full snatch if mature squat)

Then 

15 Min AMRAP

20' HSW - Every time you break do five burpees -  Scale 30 Sec HSH

3 Muscle Ups  - Scale Bar MU - Pull Ups

30 Double Unders

Thursday 

EMOM Alternating movements for 24 Mins

Sit Ups Start at 10 and add 1 Each Time

Deadlifts Start at 95/135 TNG 3 Reps Go Up By Feel (As soon as form goes you are done)

Finish with recovery speed 800 meter run

Friday

FS 1x5 @ 85%

Back Squat 7x5 @80% 

ROMWOD

 

 

 

 

 

 

 

 

WODs 4.24.17 - 4.28.17

Participants in the 2017 Team Challenge please follow this link to check to see if your score has been entered and is accurate for event 1. Click here

If you need to enter your score for event 1 click here.  All scores must be entered by 7:30 PM Central time Monday the 24th of April.  Click here to enter.

Bootcamp classes are growing.  These classes are designed for any level athlete. They can be used as a stepping stone to Crossfit or are great for general fitness and weight loss.  Please refer your friends to these classes. M-W-F  5AM and 11:30AM  M-TH 5:30 PM Sat. 10 AM.

Monday 

Event 2 - Team Challenge

15 Mins to find max clean and snatch.  This can be any type of clean or snatch.  Your score is your total combined load.  Enter score using this link

Then 

Back Squat 

1 x 5 @ 82.5 %

Front Squat 

4x5 @ 70%

1x3 @ 75%

2x2 @ 80%

1 x 1 @ 90%

Tuesday

Start half the class on one amrap and the remainder on the other. 

10 Min AMRAP

10 Ring Push Ups

10 Sit Ups

10 Burpee Strict Pull Ups

Rest 3 Mins

10 Min AMRAP 

15 Cal Row

14 Dumbell Snatches 50/35

Wednesday

Work to a max of the following complex. 

1 Clean + 1 Hang Clean + 1 TNG Squat Clean

Then at a moderate pace

Bike 5 MIns

Rest 1 min

Run 5 Mins

Rest 1 Min

Double Under 5 Mins

Rest 1 Min

Row 5 Mins

Thursday

Front Squat 

1x5 @ 80%

Back Squat 

4 x 9 @ 70%

Then 

5 Rounds for time

10 Pull Ups

15 WBs 14/20

10 HSPU

Friday

For Time:

400 Meter Farmer Carry AHAP (can use sandbags or KBs)

400 Meter Run

200 Meter Farmer Carry AHAP

200 Meter Run

50 Burpees

WODs 4.17.17 - 4.21.17 - Team Championship Qualifier Starts This Week

Looking forward to kicking off the Team Championship Qualifier this week. This going to be a super fun time. If you have not registered yet here is the link. Click here

Monday 

Back Squat 

4x5 @ 70%

1x3 @75%

2x2 @80%

1x1 @90%

Then Event 1 of the Team Qualifier

For Time:

500 Meter Row 

40 Air Squats

30 Sit Ups 

20 Hand Release Push Ups

10 Pull Ups

Tuesday

EMOM for 10 Mins

1 Power Clean + Jerk 65%

Then

10-9-8-7-6-5-4-3-2-1

Deadlift 225/155

Burpee Box Jump Over 24/20

Cash Out 400 Meter Run

Wednesday

50-40-30-20-10

Push Ups

Sit Ups

Double Unders

Thursday

Back Squat 

1x5 @ 80%

Front Squat

3x8 @65%

5x1 @ 70%

2x2 @75%

1x1 @ 80%

Bike, Row, Run or Ski at approximately 75% for 10 Mins

Friday

EMOM

2 Snatches @ Approximately 65-70%

Then

5 Rounds

15 KB Swings 53/35

15 Box Jumps

4 Muscle Ups

 

 

 

 

 

 

 

 

 

 

WODs 4.10.17 - 4.14.17 - J19 Team Championship is back!

The J19 Team Championship will start in one week.  There will be 5 tests completed over a 3 week period to create a ranking of participating athletes. There will be a male and female division. After completion of the 5 test, teams of two will be created to complete 5 more tests as a team to crown the championship team.  It is $30 to participate and includes competitor T shirt. Should be super fun times. There will be RX and Scaled versions. 

Register Here 

Our bootcamp classes are growing. If you know people that need a little less intensity than Crossfit send them our way. We are looking for people that just want to get off the couch. We are here to help. 

Class times - M-W-F 5AM and 11:30 AM  M-Th - 5:30 PM  - Drop ins are $12. 

MONDAY

Find 1 RM Front Squat

Then

6 minute AMRAP
22 wall ball
22 power snatch 75/55
2 minute rest
6 minute AMRAP
22 box jump
22 push press 75/55
2 minute rest
6 minute AMRAP
22 cal row
22 DB snatch 55/35

TUESDAY

10 MINUTE emom
2 squat clean + 1 split jerk @ 70%

15 minute AMRAP
30 double unders
15 power cleans 135/95
30 double unders
15 T2B

WEDNESDAY

Back Squat

3x8 @ 65%

1x5 @ 70%

2x2 @ 75%

1x1 @ 80%

With a partner alternate 12 Calories for 10 rounds for time on bike or rower or ski erg. 

THURSDAY

10 minute EMOM
2 squat snatch @65%

3 rounds for time
600m run
15 C2B
15 HSPU

FRIDAY

Back Squat

3x8 @ 65%

1x5 @ 70%

2x2 @ 75%

1x1 @ 80% 

Then

FOR TIME
21-15-9
over head lunge 95/65
bar facing burpees
 

WODs 4.3.17 - 4.7.17

Hope everyone had a great spring break!  I had an awesome time this Saturday competing with my cousin Mark Underwood. If you have not stepped out into that competitive environment yet I highly recommend it. You always come away with a great learning experience.

We are going to be moving into a strength phase with our programming meaning we will be spending a bunch of time squatting heavy loads.  Awesome stuff.  The magic happens in the squat rack!

Monday 

15 Mins to work up to a 1 RM Back Squat

Then

Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups or 10 Push Press 95/65
95/65-lb. front rack walking lunges, 15 steps

Tuesday

1 set max strict pull ups  or closest modification

1 Set max effort ring dips

1 Set Max Effort Push Ups

1 Set Max Plank

Then

Jackie

1000 M Row

50 Thrusters 45LB

30 Pull Ups

Wednesday

Work to a 3 rep TNG Deadlift

Then

21-15-9

Deadlift 225/155

KB Swing 70/53

 

 

 

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WODs 3.27.17 - 3.31.17

This years open season has been awesome!  Congratulations to all the athletes that competed and thank you to all our athletes that helped and cheered. 

This week we are going to go with a bit of element of surprise and follow crossfit.com workouts. 

Hope everyone has a great spring break.

We are going to start with Sunday for Monday so we will be one day behind. 

Monday

3 rounds for time

One minute of 135/95 -lb back squats 

Rest one minute

One minute of c2b pull ups or best modification

Rest one minute

One minute of 135-lb power cleans

Rest one minute

Score is total reps. 

WODs 3.20.17 - 3.24.17 - Final week of the Open.

The last week of the Open and the weather is turning warm.

The Open this year has been my favorite of all. Whether you are participating or not you have to admit that it's quite exciting. I love how people encourage one another so fiercly. I encourage everyone to do it next year. It brings all the game time build up back to life. The preparation to attempt to give all you have is an experience to be lived through many times. It empowers you to do more than you once thought. 

Bootcamp classes M-W-F 5 AM and 11:30   M-TH 5:30 PM. Saturday 10 AM  - All bootcamp classes are bring a friend. The bootcamp only membership is $100/MO.  Bring a friend in and they sign up we will give you $50. 

Monday

12 min to work to a 3 rep power clean (power not squat)

20 min

30 on/30 off for total reps

Thrusters 75/55

Burpees

SDHP 75/55

DU

Tuesday

EMOM 12 min

Min 1- 2 FS@84%

Min 2- 10 Box Step ups with DB-20 inches for all switch legs each round

Min 3 Rest

Then

Cindy

20 min

5 Pull ups

10 Push ups

15 Air squats

Wed

Teams of 3

2 people work at a time

30 min to run a 5k

75 Stone to shoulder

75 GTO 75/55

75 KBS 70/53

75 Hang Snatch 75/55

One person is running at all times while the other two members perform the reps

Once all reps are performed 2 people from team may both work on run

Workout is over once all reps and running is performed

For time with a 30 min cap—if it takes over 30 min time is 30 min plus reps and meters left in seconds

Thursday

24 min

1 min on 1 min off for max total reps

After 3 rounds of 1 movement you will rotate or every 6 min

Movements are as follow

  1. Bike for cals
  2. Box Jumps 20 inches for all
  3. Row for cals
  4. Jump Squats

Score is total reps

Friday 17.5

 

 

 

 

WODs 3.13.17 - 3.17.17 - Next Intro Starts April 4th.

Amanda Peterson with Therapy South will be at J19 Monday's 6:00 AM - 10:00 AM and 4:00 PM -7:00 PM.  If you have any pain, injuries or want some pre wod prep work come in and see her. 

Great job to all the athletes that are participating in the open!  Best of luck in the last two workouts.  A big thank you to all our athletes that are not competing in the open but helping out and cheering people on. 

Monday 

EMOM for 10 min

Min 1 5 STO ahap

Min 2 8 BURPEES

Then 

15 min AMRAP

20 95/65lb PP

30 DU

40 Air Squats

Tuesday

Emom for 12 min

Min 1 2 BS 84%

Min 2 12 V Ups

Min 3 Rest

Then

14 Min AMRAP

Row 50 cals

40 WB

30 Push Ups

20 Thruster 95/65

10 Pistols

Wednesday

Teams of 2

22 min to complete

150 cals bike or ski

100 Box Overs

75 Power clean 135/95

50 T2B

EMOM except the first 5 burpees 

Reps can be split anyway even burpees

Thursday

Run 1000m

Rest 3 min

Run 800m

Rest 2 min

Run 600m

Stretch or foam roll

Friday

17.4

3.6.17 - 3.10.17 - Therapy South Available at J19 Mondays 6-10 AM and 4-7 PM

We are super excited to announce Amanda Peterson with Therapy South will be onsite at J19 on Monday's from 6-10 AM and 4-7 PM.  Amanda is just plain awesome.  If you have something nagging you stop in and see her. Check her bio in the images at the bottom.  This is great addition to our program. 

Awesome job on 17.2! 

We have 12 new members from the latest challenge. If you see a new face give em a high five. 

Have a great week! 

Monday

EMOM 10

Min 1 10 Burpees

Min 2 15 Sit ups

Then

12 Min AMRAP

3 HSPU or KB Push Press

3 Russian KB Swing 70/53

30 DU

6 HSPU

6 Russian KB Swing 70/53

40 DU

9 HSPU

9 Russian KB Swing 70/53

50 DU………

Tuesday

EMOM

Min 1 3 FS 80%

Min 2 6 alternating pistols

Min 3 Rest

Then

5 rounds

9 DL 115/75

9 OHS 115/75

12 Push Ups

15 WB

22 min time cap

Wednesday

Teams of 2

50 cals bike

100 Sandbag PP

50 cal row

100 Sandbag Shoulders

50 cal bike

100 Sandbag GTO

50 cal row

100 Sandbag Squats

Thursday

E2:30 for 10 rounds

Alternate Run and Row 200m in between each round coach stretch

COACHES- When member enters from run give them a stretch to do until the 2 min mark of each round leaving them 30 sec before their next run


Friday

OPEN 17.3

WODs 2.27.17 - 3.3.17

Awesome job on 17.1!  The gym is electric with maximum effort!  Can't wait to see what 17.2 has in store. 

MONDAY

EMOM 10 min

Min 1 3 Snatch at 70%

Min 2 T2B in 2 sets 6,8, or 10

Scale K2E- sets performed in 2 Unbroken sets

then

15 min AMRAP

15 Snatch 75/55

50 DU

4 T2B

 15 Snatch 95/65

50 DU

6 T2B

15 Snatch 115/75

50 DU

8 T2B…so on for 15 minutes

TUESDAY

EMOM 12 MIN

MIN 1 3 BS at 80%

MIN 2 12 KB Swings

MIN 3 REST

Then

3 rounds

5 min AMRAP

18 Cal Row or Bike

14 FR Lunge Steps 95/65

10 Hang Cleans

Rest 2 min after each round repeat 3 times

Start each round where you stopped previous AMRAP

WEDNESDAY

Partner wod

30 Min AMRAP

Run 1000m

100 Push Ups

Run 800m

100 Burpees

Run 400m

100 Sit Ups

Both partners run together/ Split reps as you would like

THURSDAY

10 ROUNDS

EVERY 2:30 MIN Row 200m for 25 min  

SCORE IS SLOWEST TIME

COACH STRETCH In between Rows

GET READY FOR THE OPEN!!!!

FRIDAY

OPEN WORKOUT 17.2

WODs 2.20.17 - 2.24.17 - Open Starts This Week

Open 2017 starts this Thursday and lasts five weeks.  Can't wait for another awesome year!

New FIT classes M-W-F 5 AM and 11:30 AM  Monday - Thursday 5:30 PM *Childcare available by appointment $5/HR. 

MONDAY

EMOM 10 min

Min 1 3 Power cleans at 70%

Min 2 10 Burpees

From Crossfit.com

15 Min AMRAP

9 DL 155/105

12 Push ups

15 Box jumps 24/20

TUESDAY

EMOM 12 MIN

MIN 1 4 FS AT 75%

MIN 2 20 SPLIT LUNGES

MIN 3 REST

EMOM 5 THRUSTERS

EVERY 4 MIN INCREASE WEIGHT BY 20LBS FOR GUYS AND 10LBS FOR GIRLS UNTIL FAILURE

STARTING WEIGHT IS 75/55

MIN 0-3 75/55

MIN 4-7 95/65

MIN 8-11 115/75

MIN 12-15 135/85

MIN 16-19 155/95

MIN 20-23 175/105

MIN 24-27 195/115

MIN 28-30 215/125…IF YOU COMPLETE THIS WEIGHT AT 30 MINUTES YOU ARE DONE REGARDLESS

WEDNESDAY

Partner wod

30 min AMRAP

Row 750m

100 Pull ups

Row 750m

100 Air Squats

Row 750m

100 Sit ups

THURSDAY

10 ROUNDS

EVERY 2:30 MIN Run 200m for 25 min  

SCORE IS SLOWEST TIME

COACH STRETCH In between runs

GET READY FOR THE OPEN!!!!

FRIDAY

OPEN WORKOUT 17.1

WODs 2.13.17 - 2.17.17

Can't wait for the open to kick off in two weeks!  Looking forward to participating with everyone during this special time for our sport. 

Childcare is available 9:15 AM , 4:30 PM , 5:30 PM by appointment only. Cost is $5/HR. Limited number of spots available. 

New Fitness Bootcamp classes are available 5 AM and 11:30 AM M-W-F  M-Th 5:30 PM.  These classes open to bring friends at anytime. These classes are lighter weight and fast paced calorie burners! 

Monday

1 Snatch+1 Hang Snatch+3 OHS

Then

6 min AMRAP

16.3 Remix

10 snatch 75/55

3 Bar Muscle Ups or best possible pulling motion

Rest 2 min

4 min AMRAP

8 Snatch 95/65

2 Bar Muscle Ups

Rest 1 min

2 Min AMRAP

6 Snatch 115/75

1 Bar Muscle Ups

Tuesday

EMOM 12 min

Min 1 10 DL 225/155 Scaled 185/115

Min 2 10,8 or 6 T2B- T2B will be broke into 2 sets 5+5, 4+4 or 3+3-choose a number you can maintain UB using this pace. Goal is to do 1st set, drop, quick breath and right back up for second set.

If you can not maintain T2B you may do K2E with same concept

Min 3 rest

Then

10 rounds

3 HSPU

5 Hang Cleans 155/105

7 WB 20/14 Rx+ 30/20(if available) Scale 14/10

Wednesday

30 min AMRAP

:30 sec L sit  Hold

15 Kb swing 53/35

200m run

15 SDHP 53/35

:30 Hollow hold

200m run

Thursday

EMOM 12 Min

Min 1 4 reps BS at 75%

Min 2 20 Jump Squats

Min 3 Rest

Then


16 min AMRAP

15 Pull ups

30 Thrusters 95/65

45 DU

60 Air Squats

75 Cal Row, bike or ski

Friday

5 rounds

3:30 on/1:30 off

Sandbag carry around building

10 Stone to Shoulder AHAP

ME Burpees

Score is total burpees

WODs 2.6.17 - 2.10.17 - J19 Bootcamp 5:30 PM M-TH - All Welcome

The 2017 Open starts in three weeks!  I highly recommend participating in the open.  It's tons of fun and a truly memorable experience. 

5:30 PM Bootcamp class is happening M-Th. This class is open for everyone. A great time to bring  friend. Child care is available by appointment. 

Looking forward to an awesome week of training!

Monday

Work to the heaviest complex: Clean+2 thrusters+Jerk

You may squat clean thruster the first rep

Then

20 min AMRAP

20 DB Snatch heavy as possible

20 Pull ups

20 Burpees

Tuesday

EMOM 12 min

Min 1 FS 4 reps at 75%

Min 2 10-15 reps Romanian DL RX:135/95 Scale:115/75 RX+: 165/115

Min 3 rest

then

5 rounds

10 DL 225/155 Scale 185/115 Rx+ 275/175

20 OH Lunge Steps 45/35 Scale 35/25 Rx+ 55/45

30 GS Push ups

25 min time cap

Wednesday

EMOM 12 MIN

MIN 1 :30 sec Hollow  HOLD

MIN 2 8 Stone to bear hug AHAP- stone only needs to come to the chest not shoulders before return to floor AHAP

MIN 3 10 GHD –WEIGHTED IF POSSIBLE

SCALE :MED BALL SIT UPS AHAP- LOWER NUMBER OF REPS IN ANY SET TO ALLOW AT LEAST 10 SEC REST

THEN

Every 4 min for 16 min

if unable to complete in under 4 min from that point on its an AMRAP

Score is worse interval time or rounds and reps completed if AMRAP

40 DU- 80 singles

30 RUSSIAN TWIST 35/25

20 sit ups

10 T2B

THURSDAY MODIFIED FROM CROSSFIT.COM

5 rounds for time of:
Row 400 meters
75-lb. overhead squats, 25 reps
75-lb. sumo deadlift high pulls, 25 reps

FRIDAY PARTNER WOD

TEAMS OF 2

50 HANG CLEAN 115/75

50 Box Jumps 24/20

400M SANDBAG CARRY

30 HANG CLEAN 135/85

30 Box Jumps 24/20

400M SANDBAG CARRY

10 HANG CLEAN 155/95

10 Box Jumps 24/20

7 MIN TO CLEAN FROM FLOOR OR HANG A 1RM- EACH PARTNER WILL LIFT WITHIN TIME CAP FOR COMBINED LOAD- ONLY 1 BARBELL PER TEAM

Score will be 2 parts time and load

7 min cap begins as soon as last box jump is performed

WODs 1.30.17-2.3.17 - New Bootcamp Classes Start This Week

We hope that everyone is feeling a good rhythm in the gym.  If not, it only takes a little consistency to get there. Make the decision to get your workout in even when you don't feel like it.  It can be a big difference maker.  If your struggling talk to a coach and get an accountability partner. 

Bootcamp classes launch Monday.  These classes will be many of the same movements as you see in a crossfit class done at lighter weights. It will be constant work with lots of sweat with just a few breaks. The classes will last 45 mins.  Please bring your friends to check it out. 

New Bootcamp class schedule:

5 AM M-W-F

11:30 AM M-W-F

5:30 PM M-T-W-TH (Child care available by appointment $5)

MONDAY

5 ROUNDS

10 HSPU

20 KBS 53/35

30 CAL ROW, BIKE OR SKI

35 MIN TIME CAP STRICT

TUESDAY

EMOM 12 MIN FROM RACK

MIN 1 5 BS AT 70% 1 RM

MIN 2 20 JUMP SQUATS

MIN 3 REST

THEN

15 MIN AMRAP

10 FR LUNGE 135/95

20 DL 135/95

50 DU

WEDNESDAY (Kelly and Staci's 20 year anniversary WOD)

20 Reps of each movement. Start anywhere and go in order.

  1. Push Ups
  2. Box Jumps
  3. Power Cleans 95/65
  4. Wall Balls 20/14
  5. SDHP 95/65
  6. OHS 95/65
  7. Barbell Curls 95/65
  8. T2B
  9. Tire Flips
  10. Thrusters 95/65
  11. Sit Ups
  12. Ring Dips
  13. Push Press 95/65
  14. Tire Hammers
  15. 20' HSW
  16. Burpees
  17. Lunges
  18. Cal Row
  19. Double Unders
  20. Hang Power Snatch 95/65

THURSDAY

30 MIN AMRAP

1 Snatch RX: 155/95  SCALE: A WEIGHT THAT ISNT IMPOSSIBLE BUT CHALLENGING TO MOVE EACH ATTEMPT ABOUT 80% OF YOUR 1 RM

3 C2B SCALE: BEST POSSIBLE PULL UP KIPPING, JUMPING, RING ROW FEET UP, RING ROW

5 BOX JUMPS 30/24 INCHES MALE AND FEMALE

FRIDAY PARTNER WOD

Teams of 2 or 3

3 Rounds

50 FS RX:115/75 Rx+ 135/95 Scale 95/65

50 Burpees over the bar- lateral or facing

WODs 1.23.17 - 1.27.17 - FOCUS - Be Consistent - Encourage

Here we are week #4 of the new year. One month away from the open. This is the turning point. Will you keep scrapping or get lazy?  Your greatest odds for success will be to stay around a community of people that have similar goals. Let's all encourage one another to press through and push hard. 

Child care is available by appointment 9:15 AM  4:30 PM 5:30 PM.  Each time is limited to 6 children.  The cost is $5/HR. 

Bootcamp classes with start again next Monday January 30th.  5AM 11;30AM M-W-F and 5:30 PM M-TH *child care available at 5:30 PM only by appointment. 

We have 25 new athletes joining our intro challenge starting next week. Give them a high five and let them know they can do anything they put their mind too. 

Monday

12 EMOM from rack or ground

Min 1 5 FS 70% 1 RM

Min 2 20 Split Lunges-explosive alternating legs

Min 3 Rest

Rest 2 min then

E4MOM for 20 min

200m run

40 DU

40 Air Squats

Score is slowest time

If you do not complete any rounds within the 4 min time cap from that point on it becomes a AMRAP


Tuesday

Work to the heaviest complex of

3 Hang Cleans +Jerk  

Then

DB DT

5 rounds

12 DB or KB DL RX: 45/35 or 44/35 RX+: 55/45 or 53/44 Scale:35/25 or 35/26

9 DB/KB Squat Hang cleans

6 STO with DB or KB

Wednesday

3 sets for quality

3 Candlestick to lever- hands grab pole, legs up to vertical position with tight core, slow decent down stopping at hollow lever position

6 Hollow Rocks

9 Back extension

16 min tabata abs

4 min at each exercise 20 on/10 off

Med Ball Sit ups

V Ups

Bicycle crunches

Scissor Kicks

Thursday

Teams of 3 Waterfall Style for time:

Team member can not start working on the next part until team member in front of them is done

750/650m row

50 Box Jumps 24/20

30 DL RX+ 275/165 RX 225/145

10 Bar MU or hardest possible movement- C2B, pull ups, jumping pull ups, ring rows weighted, ring rows

Friday

Every 3 min increasing reps by 2 until failure:

6 OHS 95/65 – all bars start from ground

6 T2B

6 Burpees

8,8,8,10,10,10,12,12,12,14,14,14

 

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WODs 1.16.17 - 1.20.17 - Are you planning your meals for the week?

Here we go! Week number three of the new year.  Hopefully you are off to a great start. If not, lets make this the week of new beginnings.  It only takes a few days and you are building that momentum.  If you are off to a great start and know someone that is struggling shoot them a text or give them a call.  All it takes is a little encouragement sometimes to get someone on the path to success.

Meal planning is a major key to fitness success.  I love to plan meals and cook but many struggle with knowing what to do.

Mealfit is a great option to get the job done right. It provides you with the grocery list and instructions on a weekly basis. The food is great and the cost is only $10/MO with our discount code. The code is - crossfitj19

Use this link to get to the site.       

Looking forward to an awesome week!  

Monday

EMOM 10 min

20 on/30 off

Min 1 ME HC 185/115

Min 2 ME V Ups

Then

21-15-9-

HC 135/95

T2B

Tuesday

7min AMRAP

50 DU buy in

30 KB Thruster 35/26 lbs

30 Burpees

Rest 3 min

7 min AMRAP

50 DU buy in

30 KB Snatch 53/35 ( 15 each arm)

30 WB 20/14

3 min rest

7 min AMRAP

50 DU buy in

30 KBS 70/53

30 Box Overs 24/20

Wednesday

6 MIN AMRAP

Buy in accumulate 1:20 sec plank hold

With remaining time as many reps of

15 Romanian DL 95/65

15 Sit ups

Rest 2 min

6 MIN AMRAP

Buy in accumulate 1:00 min in a hollow hold

With remaining time as many reps of

15 Stone to shoulder AHAP

15 Air Squats

Rest 2 min

6 MIN AMRAP

Buy in accumulate :40 sec in a L Sit

With remaining time as many reps of

15 Burpees DL with DB AHAP

15 Push Ups

Thursday

1x20 reps BS at 50% +25-30lbs

If you failed set last week retry that weight

Then

20 min AMRAP

20 OH Lunges 45/35

20 G20 45/35

20 Pull ups

20 Cal Row

Friday

5 rounds

Nancy on my Shoulders

Run 400m

15 STO 135/95

WODs 1.9.17 - 1.13.17 - New Intro Course Starts 1.24.17 - Space is limited

Week number 2 of the new year!  Stay focused on your goals! Do something for a month and it will become a habit. DO NOT QUIT!

We will be launching a new intro course on January 24th. Please share with all your friends!

Monday

5 rounds

7 HSPU

14 DL 225/155

21 WB 20/14

Tuesday

EMOM 10 min

20 sec on/40 sec off

Min 1 ME Snatch 115/75

Min 2 ME C2B Pull Ups- Scale jumping pull ups

Rest 3 min

Then

4 rounds

10 Snatch 95/65

1 Round of Cindy (5 pull ups, 10 pushups, 15 air squats)

Wednesday

3 rounds

Run 600m

15 Sit Ups

15 Hollow Rocks

30 Mtn Climbers

15 V ups

15 Russian Twist 35/25


Thursday

1x20 Rep Back Squat at 50% +20-25 lbs

Then

5 Rds

15 FS 115/75

15 Bar facing burpees

Friday

9 min to

Row 1000m

Then with remaining time as many reps as possible of

10 STO 155/105

30 DU

Rest 3 min

7 min to

Row 750m

Then with the remaining time as many reps as possible of

15 STO 115/75

30 DU

Rest 2 min

5 min to Row 500m

Then with the remaining time as many reps as possible of

20 STO 75/55

30 DU

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