Daily WOD

CrossFit Workout 10/7/15 Wednesday

General Warm-up

550 meter 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 squat snatch, up to starting weight
30 double-unders after each set

Workout (start this at 40 past the hour)

Max squat snatch in 8 minutes:

Then

EMOM for 8 minutes of:
3 squat snatches @ 70% of what you lifted above
300 meter row

Competition Team Lift

Deadlift
3 x 3 reps, on the 3:00 start
Start at 85% and go up

Push Press
EMOM for 12 minutes of:
2 push presses
Start at 85% and go up.

Competition Team Skills
5 rounds, not for time of:
150 meter run
30 meter hand walk
Run around the building, walk through the building on your hands.
Supplemental Workout
10 rounds of:
:30 all out sprint on the airdyne
:90 easy spin

CrossFit Workout 10/6/15 Tuesday

General Warm-up

550 meter 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 workout weight
pullup warmup after each set

Workout (start this at 40 past the hour)

As a team of two………
For time:
20 muscle-ups
20 ground to overhead, 165 lbs (115 lbs)
15 muscle-ups
15 GTO
10 muscle-ups
10 GTO

If you can’t do muscle-ups, please do 3 pullups per muscle-up rep. If you can’t do the prescribed weight, please use a weight that you can only do single reps.

Competition Team Lift

Back Squat
On the three minute start interval
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
3 reps @ 85%
2 reps @ 90%
1 rep @ 95%
1 rep higher than 95%

Competition Team Skills
20 minutes of goat work
Supplemental Workout
Easy 45 minute run

CrossFit Workout 10/2/15 Friday

Schedule Change

Please remember that we are only open for the:
6 AM CrossFit
8 AM Boot Camp
9 AM CrossFit
10 AM Weight Room
12-2 PM Open gym

All other classes are cancelled on Friday and all classes are cancelled on Saturday for the Do More Charity Challenge.

We will resume normal operations on Monday.

General Warm-up

550 meter 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 overhead squats, up to heavier than what you are going to do for the workout.
30 double-unders after each set

Workout (start this at 40 past the hour)

Nancy
5 rounds for time of:
400 meter run
15 overhead squats, 95 lbs (65 lbs)

 No one goes up.  Go fast.

Competition Team Lift

Deadlift

5 x 4 reps, on the 3:00 start interval
start at 75% and go up
Competition Team Skills
20 minutes of goat work
Supplemental Workout
4 x 1000 meter row, on the 7 minute start
Get off the rower and do mobility after each one.
Make each one faster than the last.

CrossFit Workout 10/1/15 Thursday

General Warm-up

550 meter 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)
Alternating EMOM for 12 minutes of:
150 meter run
6 turkish get-ups, light

Workout (start this at 35 past the hour)
4 rounds for time of:
500 meter row
20 V-ups
20 wall ball shots, 20 lbs (14 lbs)
20 walking lunges

This has a 25 minute time cap.

Competition Team Lift
Please make up a team lift from this week.

Competition Team Skills
Please make up a team skills workout from this week.
Supplemental Workout
Please make up a supplemental workout from this week.

CrossFit Workout 9/30/15 Wednesday

Strengthlete Tasting
Please remember that we have Joe Nissim, the founder of Strengthlete coming in on Wednesday morning from 9-11 AM to give you the opportunity to taste his fabulous product.  If you can make it in, you will not be disappointed.

General Warm-up

550 meter 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 overhead squats, up to heavier than what you are going to do for the workout.
pullup warmup after each set

Workout (start this at 40 past the hour)

21-15-9 reps for time of:
overhead squats, 95 lbs (65 lbs)
pullups, C2B if you can

If you can overhead squat more than 200 lbs (135 lbs) please use 135 lbs (95 lbs).

Competition Team Lift

Clean pulls
5 x 6 clean pulls, on the 2:00 start
110% of your clean

Snatch Balance
5 x 4 reps, on the :90 start
Start at 80% of your max snatch and go up from there.

Competition Team Skills
5 rounds for completion of:
300 meter row
a set of ring muscle-ups
Supplemental Workout
60 minute run
Uptempo at 10,20,30,40 and 50 minutes, for a hard 2 minute effort.  Walk for 1 minute after the hard effort and then back to a moderate pace.

Competition Program 9/30/15 Wednesday

Competition Team Lift

Clean pulls
5 x 6 clean pulls, on the 2:00 start
110% of your clean

Snatch Balance
5 x 4 reps, on the :90 start
Start at 80% of your max snatch and go up from there.

Competition Team Skills
5 rounds for completion of:
300 meter row
a set of ring muscle-ups
Supplemental Workout
60 minute run
Uptempo at 10,20,30,40 and 50 minutes, for a hard 2 minute effort.  Walk for 1 minute after the hard effort and then back to a moderate pace.

CrossFit Program 9/29/15 Tuesday

Strengthlete Tasting
Please remember that we have Joe Nissim, the founder of Strengthlete coming in on Wednesday morning from 9-11 AM to give you the opportunity to taste his fabulous product.  If you can make it in, you will not be disappointed.

General Warm-up

550 meter 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 power snatch, up to a max power snatch triple for the day.
warm-up your dips after each set

Workout (start this at 40 past the hour)
7 rounds for time of:
10 hang power snatches, 95 lbs (65 lbs)
10 ring dips

No one goes up.

This has a 15 minute time cap.

Competition Team Lift

Clean and Jerk
10 rounds, on the 2:00 start of:
1 power clean + 1 hang squat clean + 1 front squat + 1 split jerk
Start at 70% of your max clean and jerk and go up as you can.

Competition Team Skills
5 rounds for completion of:
150 meter run
50 double-unders
a max set of bar muscle-ups
Supplemental Workout
8 x 500 meter row, resting exactly 2 minutes after each piece

Competition Program 9/29/15 Tuesday

Competition Team Lift

Clean and Jerk
10 rounds, on the 2:00 start of:
1 power clean + 1 hang squat clean + 1 front squat + 1 split jerk
Start at 70% of your max clean and jerk and go up as you can.

Competition Team Skills
5 rounds for completion of:
150 meter run
50 double-unders
a max set of bar muscle-ups
Supplemental Workout
8 x 500 meter row, resting exactly 2 minutes after each piece

CrossFit Workout 9/29/15 Monday

General Warm-up

550 meter 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 workout weight
pull-up warm up after each set.

Workout (start this at 40 past the hour)

4 rounds for time of:
20 V-ups
10 pullups, C2B if you can
5 clean and jerks, 135 lbs (95 lbs)
400 meter run

If you can clean and jerk more than 225 lbs (155 lbs) please use 185 lbs (125 lbs).

20 minute time cut.

Competition Team Lift

Squat Snatch
EMOM for 20 minutes of:
1 power snatch + 1 hang squat snatch
Start at 75% and go up as you can.

Back Squat
8 x 2 reps, on the 2:00 start of:
back squat, start at 80% and go up

Competition Team Skills
40 kipping, flat HSPUs
30 kipping, ext range HSPUs
20 strict, flat HSPUs
Supplemental Workout
30 minute hungry run

Competition Program 9/28/15 Monday

Competition Team Lift

Squat Snatch
EMOM for 20 minutes of:
1 power snatch + 1 hang squat snatch
Start at 75% and go up as you can.

Back Squat
8 x 2 reps, on the 2:00 start of:
back squat, start at 80% and go up

Competition Team Skills
40 kipping, flat HSPUs
30 kipping, ext range HSPUs
20 strict, flat HSPUs
Supplemental Workout
30 minute hungry run