Workout of the Day

CrossFit Workout 6/24/17 Saturday

CrossFit Workout
Teams of three:
As many reps in 30 minutes of:
Station #1:
row for calories

Station #2 
3 rounds of:
6 pull-ups
8 push-ups
10 wall ball shots, 20 lbs/14 lbs

Station #3
Rest

One person is at each station.  You rotate through the three stations in order.  When the athlete at Station #2 is finished with the three rounds, the entire team rotates.

Your team score is the total number of reps performed by your entire group.  Each time you finish Station #2, that is 72 points.  Each calorie on the rower is worth one point.

CrossFit Workout 6/23/17 Friday

Gymnastics with Pete
Can you do kipping pull-ups and would like to begin working on butterfly pull-ups? See Pete in one of his gymnastics classes.

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5 (3 clean and jerk + 3 snatches) up to your workout weight
an easy 150 jog after each set

Workout (start this at 30 past the hour)

For time:
30 snatches, 135 lbs/95 lbs/65 lbs
1.25 mile run
30 clean and jerks, 135 lbs/95 lbs/65 lbs
1.25 mile run

The run is around the block.
The weight has to be the same weight for both movements.
If you can’t run, the row equivalent is 2000 meters for each 1.25 mile run.

Lift

5 x 5 of romanian deadlift, 225 lbs/155 lbs
That’s it.  Do it after the skills workout.

Skills 

10 rounds of:
10 handstand push-ups
10 pistols

Endurance

30 minute hungry run, as soon as you wake up

CrossFit Workout 6/22/17 Thursday

Throw Back Thursday with Christo at the 2009 CF Games.

Gymnastics with Pete
Can you do kipping pull-ups and would like to begin working on butterfly pull-ups? See Pete in one of his gymnastics classes.

Running Class with Amy Backel
Thursdays through this summer
6:30 – 7:30 PM
The class will cover running techniques and is geared towards sprinting and improving your running for CrossFitters.

Many of you have asked me how to run better.  This class is the answer to that question.  Take advantage of it.

General Warm-up

550 meter row

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 squats
10 pushups (various types)
10 ab thingies

Workout Specific Warm-u(start this at 20 past the hour)3

3 rounds, at your own pace:

1 round of the pull-up warm-up
5 clean and presses, up to 95 lbs/65 lbs
10 walking lunges
150 meter run

Workout (start this at 35 past the hour)

5 rounds for time of:
20 wall ball shots, 20 lbs/14 lbs
10 strict pull-ups
20 romanian deadlifts, 95 lbs/65 lbs
10 burpees

Lift

Please make up a team lift from this week.

Skills 

Please make up a team skills workout from this week.

Endurance

Please make up a supplemental workout from this week.

Let me out!!!  I wanna box jump.

Running Class with Amy Backel
Thursdays through this summer
6:30 – 7:30 PM
The class will cover running techniques and is geared towards sprinting and improving your running for CrossFitters.

Gymnastics Class with Pete Mentz

Can you do 5 C2B pull-ups but still can’t do a bar muscle-up?
Can you do 5 ring dips and want to work on ring musble-ups?
Are you obstinate?

Awesome.  Talk to Pete about working on those skills.

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

4 rounds, at your own pace of:
10 goblet squats, light
20 light kettlebell snatches, total
30 double-unders

Workout (start this at 40 past the hour)

For time:
21 thrusters, 95 lbs/65 lbs
21 box jumps, 24″ box/20″ box
550 meter run
15 thrusters, 95 lbs/65 lbs
15 box jumps, 24″ box/20″ box
400 meter run
9 thrusters, 95 lbs/65 lbs
9 box jumps, 24″ box/20″ box
150 meter run

This has a 20 minute time cap.

Lift

12 rounds on the :90 start interval
2 clean pulls + 2 power clean + 2 split jerks
Start at 70% and go up as you can.
Maintain perfect form.

Skill 

Alternating EMOM for 20 minutes of:
a set of strict HSPUs
a set of 10 heavy russian KB swings

Endurance

20 rounds of:
1 minute walk
1 minute jog
1 minute hard run

Bring water with you, it’s going to be a hot one.

CrossFit Workout 6/20/17

Gymnastics Class with Pete Mentz

Can you do 5 C2B pull-ups but still can’t do a bar muscle-up?
Can you do 5 ring dips and want to work on ring musble-ups?
Are you obstinate?

Awesome.  Talk to Pete about working on those skills.

Running Class with Amy Backel
Thursdays through this summer
6:30 – 7:30 PM
The class will cover running techniques and is geared towards sprinting and improving your running for CrossFitters.

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-up (Start this at 20 past the hour)

4 rounds, at your own pace of:
10 KB swings, ascending
10 KB walking lunges, ascending
pullup warmup

Workout (start this at 40 past the hour)

3 rounds for time of:
15 kettlebell swings, 24 kg (16 kg)
30 double-unders
15 pull-ups, C2B if you can
400 meter run

Lift

Clean
10 rounds, on the 2:00 start interval

1 power clean + 1 hang squat clean + 1 split jerk
Start at 70% of your clean and go up as you can.
This must be linked.
Skills 

Do the endurance workout.

Endurance

10 rounds for time of:
10 wall ball shots
150 meter run
Use the heaviest med ball that you can use and still do all 10 unbroken.

CrossFit Workout 6/19/19 Monday

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-up (Start this at 20 past the hour)

5 x 3 power snatches, heavier than workout weight
a set of toes to bar after each set

Workout (start this at 40 past the hour)

As many rounds in 9 minutes of:
9 power snatches, 95 lbs/65 lbs
9 toes-to-bar
9 burpees to a ring

From 9-15 minutes find your one rep max in the clean and jerk

Lift

7 x 9 reps, on the 4:00 start interval of:
back squat
Use the same weight that you used last week on the opposite rep scheme.

Skills

5 rounds for completion of:
150 meter easy jog
20 pistols

Endurance

East 45 minute jog
CrossFit Workout 6/17/17 Saturday

Not telling.

But it’s a 3 person team event that involves some running.

CrossFit Workout 6/16/17 Friday

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5 x 3 of clean and jerk, up to something that is very heavy for you.
10 jumping lunges after each set

Workout (start this at 40 past the hour)

7 rounds for time of:
3 clean and jerks, 185 lbs/125 lb
6 burpees over the bar
9 V-ups

Lift

Snatch
12 rounds, on the :90 start interval
3 snatch pulls + 1 squat snatch + 3 snatch balances
Start at 70% and go up as you can.

Skills 

Take 30 minutes and take your worst CrossFit Skill and alternate it with 10 GHD situps and GHD back extensions.

So it would look like…..

10 GHD situps
something that you are bad at
10 GHD back extensions
something that you are bad at

If you do GHD situps regularly, do NO MORE than 100 ghd situps in total.
If you do not do them regularly, do NO MORE than 50 in total.

Endurance

2 hour bike ride
Bicycle, not motorcycle.

CrossFit Workout 6/15/17 Thursday

Running Class with Amy Backel
Thursdays through this summer
6:30 – 7:30 PM
The class will cover running techniques and is geared towards sprinting and improving your running for CrossFitters.

Many of you have asked me how to run better.  This class is the answer to that question.  Take advantage of it.

General Warm-up

550 meter row

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 squats
10 pushups (various types)
10 ab thingies

Workout Specific Warm-u(start this at 20 past the hour)3

3rounds, at your own pace:

14 kettlebell snatches, start light – up to workout weight
14 pushups
28 double-unders

Workout (start this at 30 past the hour)

In front of a running clock…….
1 minute of double-unders
2 minutes of push-ups
3 minutes of kettlebell snatches, 24 kg (16 kg)
rest 1 minute
2 minutes of double-unders
3 minutes of push-ups
4 minutes of kettlebell snatches, 24 kg (16 kg)
rest 1 minute
3 minutes of double-unders
4 minutes of push-ups
5 minutes of kettlebell snatches, 24 kg (16 kg)

Lift

Please make up a team lift from this week.

Skills 

Please make up a team skills workout from this week.

Endurance

Please make up a supplemental workout from this week.

CrossFit Workout 6/14/17 Wednesday

Some of you need to work on your mobility…….

Running Class with Amy Backel
Thursdays through this summer
6:30 – 7:30 PM
The class will cover running techniques and is geared towards sprinting and improving your running for CrossFitters.

Gymnastics Class with Pete Mentz

Can you do 5 C2B pull-ups but still can’t do a bar muscle-up?
Can you do 5 ring dips and want to work on ring musble-ups?
Are you obstinate?

Awesome.  Talk to Pete about working on those skills.

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

4 rounds, at your own pace of:
10 goblet squats, light
20 light kettlebell snatches, total
30 double-unders

Workout (start this at 35 past the hour)

6 rounds for reps of:
1 minute of burpees
1 minute of wall ball shots, 20 lbs (14 lbs)
1 minute of rowing / 1 minute to do a 150 meter sprint
1 minute of rest

You alternate on the row/run.  1-3-5 you row. 2-4-6 you run.  Or vice versa.

Your score is the total number of reps performed, including the calories you rowed during your three rowing pieces.

Lift

EMOM for 20 minutes of:
1 clean pull + 1 power clean
Start at 70% and go up as you can.
Maintain perfect form.

Skill 

Alternating EMOM for 20 minutes of:
a set of strict HSPUs
Pick a rep count that will enable you to get the largest number of total reps across the 20 sets.

Endurance

60 minute run