Wed, May 22 2013 05:00
Today's WOD:
Scheduling Reminder: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
A. Take 15-minutes to build to a heavy Clean.
B. Four sets of:
Clean Pull x 1.1.1 @ 110-115% of Clean
(rest 10 seconds between singles)
Rest 90 seconds
C. Three sets of:
Front Squat x 2 reps
Rest 2-minutes
Scheduling Reminder: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
A. Take 15-minutes to build to a heavy Clean.
B. Four sets of:
Clean Pull x 1.1.1 @ 110-115% of Clean
(rest 10 seconds between singles)
Rest 90 seconds
C. Three sets of:
Front Squat x 2 reps
Rest 2-minutes
Modified Schedule during Regionals:
During "Open Gym," you will come in and warm-up on your own. There will be a workout on the WOD Board that you will do during the designated hours below. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Coach John and Jeff Mata will be overseeing these Open Gym sessions.
Also, NO VISITING CrossFitters will be allowed during these days. We apologize in advance for the inconvenience.
Wednesday, May 22nd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Thursday, May 23rd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Friday, May 24th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Saturday, May 25th: Open Gym from 9:00am - 11:00am
Sunday, May 26th: CLOSED
Monday, "Memorial Day" May 27th: CLOSED
Tuesday, May 28th: Open Gym from 7:00am - 9:00am, plus 4:00pm, 5:00pm, 6:00pm and 7:00pm CLASSES
Comments
Tue, May 21 2013 04:30
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A. Take 15-minutes to build to a heavy Split Jerk.
B. Five sets for times of:
Row 250 Meters
155/105 lb. Shoulder to Overhead x 10 reps
Burpees Over the Barbell x 20 reps
Rest while partner goes, or 3-minutes.
Modified Schedule during Regionals:
During "Open Gym," you will come in and warm-up on your own. There will be a workout on the WOD Board that you will do during the designated hours below. You CANNOT make up your own workouts and do your own thing during these Open Gym sessions. Coach John and Jeff Mata will be overseeing these Open Gym sessions.
Also, NO VISITING CrossFitters will be allowed during these days. We apologize in advance for the inconvenience.
Wednesday, May 22nd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Thursday, May 23rd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Friday, May 24th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Saturday, May 25th: Open Gym from 9:00am - 11:00am
Sunday, May 26th: CLOSED
Monday, "Memorial Day" May 27th: CLOSED
Tuesday, May 28th: Open Gym from 7:00am - 9:00am, plus 4:00pm, 5:00pm, 6:00pm and 7:00pm CLASSES
Mon, May 20 2013 05:23
Today's WOD:
A. Three sets, not for time, of:
Alternating Pistols x 10 reps (5 each)
Muscle-Ups x 2-6 reps
Double-Unders x 30-40 reps
B. Every two minutes, for 20 minutes (10 sets) of:
Snatch x 2 reps
(Build over the course of the sets to a heavy double.)
C. Back Squat
* Set 1. x 4 reps @ 70%
* Set 2. x 3 reps @ 80%
* Set 3. x 2 reps @ 90%
* Set 4. x 1 rep @ 90-95%
* Set 5. x Max Reps @ 85%
Rest 2-minutes between sets
A. Three sets, not for time, of:
Alternating Pistols x 10 reps (5 each)
Muscle-Ups x 2-6 reps
Double-Unders x 30-40 reps
B. Every two minutes, for 20 minutes (10 sets) of:
Snatch x 2 reps
(Build over the course of the sets to a heavy double.)
C. Back Squat
* Set 1. x 4 reps @ 70%
* Set 2. x 3 reps @ 80%
* Set 3. x 2 reps @ 90%
* Set 4. x 1 rep @ 90-95%
* Set 5. x Max Reps @ 85%
Rest 2-minutes between sets
Sat, May 18 2013 05:21
Today's WOD:
A. In teams of four, complete the following in congo-line style - you can't move until the station in front of you is vacant:
30 Calories on the Rower
30 DB Push Press (50/35 lb)
30 Box Jumps (24/20")
30 Burpees onto 4" Platform
30 Wall Ball Shots (20/14 lb to 10 ft)
Wait until everyone is done, then rest 1-minute and do 20 reps of each element. Then, 10 reps of each on the third and final round.
A. In teams of four, complete the following in congo-line style - you can't move until the station in front of you is vacant:
30 Calories on the Rower
30 DB Push Press (50/35 lb)
30 Box Jumps (24/20")
30 Burpees onto 4" Platform
30 Wall Ball Shots (20/14 lb to 10 ft)
Wait until everyone is done, then rest 1-minute and do 20 reps of each element. Then, 10 reps of each on the third and final round.
Fri, May 17 2013 05:20
Today's WOD:
A. Take 15 minutes to build to a heavy Snatch.
B. Take 10-12 minutes to build to a heavy-ish Clean & Jerk.
C. Bench Press
*Set 1. x 5 reps
*Set 2. x 3 reps
*Set 3. x 1 rep
*Set 4. x 5 reps
*Set 5. x 3 reps
*Set 6. x 1 rep
*Set 7. x 5 reps
*Set 8. x 3 reps
*Set 9. x 1 rep
Rest as needed between sets.
A. Take 15 minutes to build to a heavy Snatch.
B. Take 10-12 minutes to build to a heavy-ish Clean & Jerk.
C. Bench Press
*Set 1. x 5 reps
*Set 2. x 3 reps
*Set 3. x 1 rep
*Set 4. x 5 reps
*Set 5. x 3 reps
*Set 6. x 1 rep
*Set 7. x 5 reps
*Set 8. x 3 reps
*Set 9. x 1 rep
Rest as needed between sets.
Thu, May 16 2013 04:00
Today's WOD:
A. Three sets, not for time, of:
Turkish Get-Up x 2-3 reps each arm
Handstand Push-ups x 8-16 reps
L-sit hold x 30 seconds (accumulate)
B. For time:
100 Wall Balls (20/14 lb to 10 ft)
100 Chest to Bar Pull-ups
100 Alternating Pistols
100 Alternating DB Snatches (70/50 lb)
Time cap: 25 minutes
You can choose to do this as a pair and share the reps.
A. Three sets, not for time, of:
Turkish Get-Up x 2-3 reps each arm
Handstand Push-ups x 8-16 reps
L-sit hold x 30 seconds (accumulate)
B. For time:
100 Wall Balls (20/14 lb to 10 ft)
100 Chest to Bar Pull-ups
100 Alternating Pistols
100 Alternating DB Snatches (70/50 lb)
Time cap: 25 minutes
You can choose to do this as a pair and share the reps.
Modified Class Schedule for Saturday, May 18th: 9:00am Class ONLY and Kids will go at 10:00am. We will need some volunteers to be judges for this weekend's Regional dress rehearsal! Please let me know if you're available (on Facebook or by emailing me elyse@808crossfit.com). We will also open doors for everyone to come watch throughout the weekend!
Tentative Schedule (subject to change):
Friday, May 17th
3:00pm - Event 1
7:00pm - Event 2 & 3
Saturday, May 18th
10:30am - Event 4
3:30pm - Event 5
Sunday, May 19th
9:00am - Event 6
2:00pm - Event 7
Wed, May 15 2013 05:13
Today's WOD:
A. Two sets, not for time, of:
Rope Climb x 3 ascents
Roll to Candlestick x 6 reps
Double-Unders x 40-50 reps
B. Eight sets of:
Clean x 1.1
(rest 10 seconds between singles)
Rest as needed between sets.
C. Complete as many rounds and reps as possible in 6 minutes of:
Deadlift x 3 reps
Burpees x 6 reps
(Go up 5 lb from last week.)
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jumps (20″)
10 Pull-Ups
A. Two sets, not for time, of:
Rope Climb x 3 ascents
Roll to Candlestick x 6 reps
Double-Unders x 40-50 reps
B. Eight sets of:
Clean x 1.1
(rest 10 seconds between singles)
Rest as needed between sets.
C. Complete as many rounds and reps as possible in 6 minutes of:
Deadlift x 3 reps
Burpees x 6 reps
(Go up 5 lb from last week.)
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jumps (20″)
10 Pull-Ups
Tue, May 14 2013 04:00
Today's WOD:
A. Three sets, not for time, of:
Wall Climbs x 4-6 reps
Muscle-Ups x 2-6 reps
Toes to Bar x 10-12 reps
B. Take 15 minutes to build to a heavy Split Jerk.
C. For time:
Row 2000 Meters
150 Double-Unders
A. Three sets, not for time, of:
Wall Climbs x 4-6 reps
Muscle-Ups x 2-6 reps
Toes to Bar x 10-12 reps
B. Take 15 minutes to build to a heavy Split Jerk.
C. For time:
Row 2000 Meters
150 Double-Unders
Modified Class Schedule for Saturday, May 18th: 9:00am Class ONLY and Kids will go at 10:00am. We will need some volunteers to be judges for this weekend's Regional dress rehearsal! Please let me know if you're available (on Facebook or by emailing me elyse@808crossfit.com). We will also open doors for everyone to come watch throughout the weekend!
Tentative Schedule (subject to change):
Friday, May 17th
3:00pm - Event 1
7:00pm - Event 2 & 3
Saturday, May 18th
10:30am - Event 4
3:30pm - Event 5
Sunday, May 19th
9:00am - Event 6
2:00pm - Event 7
Tentative Schedule (subject to change):
Friday, May 17th
3:00pm - Event 1
7:00pm - Event 2 & 3
Saturday, May 18th
10:30am - Event 4
3:30pm - Event 5
Sunday, May 19th
9:00am - Event 6
2:00pm - Event 7
Yesterday's WOD Board:
Will be posted soon.
Mon, May 13 2013 05:45
Today's WOD:
A. Eight sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest 2-minutes
B. Back Squat
*Set 1. x 5 reps
*Set 2. x 3 reps
*Set 3. x 1 rep
*Set 4. x 5 reps
*Set 5. x 3 reps
*Set 6. x 1 rep
*Set 7. x 5 reps
*Set 8. x 3 reps
*Set 9. x 1 rep
Rest EXACTLY 2-minutes
You choose the loads.
C. Three sets of:
20 GHD Sit-Ups
Rest 90 seconds
A. Eight sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest 2-minutes
B. Back Squat
*Set 1. x 5 reps
*Set 2. x 3 reps
*Set 3. x 1 rep
*Set 4. x 5 reps
*Set 5. x 3 reps
*Set 6. x 1 rep
*Set 7. x 5 reps
*Set 8. x 3 reps
*Set 9. x 1 rep
Rest EXACTLY 2-minutes
You choose the loads.
C. Three sets of:
20 GHD Sit-Ups
Rest 90 seconds
Modified Schedule during Regionals:
During Open Gym, there will be a workout on the WOD Board and posted on the website, that you will do during the designated hours. You cannot make up your own workouts and do your own thing during these Open Gym sessions. Some of the days you will an option of which workout you want to do (aka benchmark workouts). Also, NO VISITING CrossFitters will be allowed during these days. We apologize for the inconvenience.
Wednesday, May 22nd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Thursday, May 23rd: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Friday, May 24th: Open Gym from 7:00am - 9:00am and 4:00pm - 7:00pm
Saturday, May 25th: Open Gym from 9:00am - 11:00am
Sunday, May 26th: CLOSED
Monday, "Memorial Day" May 27th: CLOSED
Tuesday, May 28th: Open Gym from 7:00am - 9:00am, plus 4:00pm, 5:00pm, 6:00pm and 7:00pm CLASSES
Sat, May 11 2013 05:47
Today's WOD:
A. Three sets, not for time, of:
Rope Climbs (15′) x 1-2 ascents
Toes to Bar x 10-12 reps
B. In teams of three, conga line style, complete five sets for times of:
Row 250 Meters
10 Burpee onto 4" Platform
20 Wall Balls (20/14 lb to 10 ft)
30 Double-Unders
Rest 1-minute from when the last person finishes.
A. Three sets, not for time, of:
Rope Climbs (15′) x 1-2 ascents
Toes to Bar x 10-12 reps
B. In teams of three, conga line style, complete five sets for times of:
Row 250 Meters
10 Burpee onto 4" Platform
20 Wall Balls (20/14 lb to 10 ft)
30 Double-Unders
Rest 1-minute from when the last person finishes.