Category Archives: Workout of the Day

Warm-up

400m Run
10 High Hang Cleans
10 Hang Cleans
10 Front Squats
400m Run

Metcon (Time)

57-51-45-39-33-27-21-15-9 reps for time of,
Row (calories)
Thrusters (95, 65)
Burpees

CFIncite-4

Warm-up

400m Run
30 Jumping Lunges
30 Push-ups
30 Supermans

Split Jerk (5x3x3x1x1)

Metcon (Time)

4 Rounds for time:
50 Ft Front Rack Walking Lunge 155/105
400m Run

CFIncite-8

Warm-up

400m Run
15 Burpees
400m Run
50 Mountain Climbers

Metcon (Time)

1 Round for Time:
30 Pull ups
50 Sit ups
70 Double unders

immediately into

2 Rounds for Time:
20 Pull ups
40 Sit ups
60 Double unders

immediately into

3 Rounds for Time:
10 Pull ups
20 Sit ups
40 Double unders

CFIncite-18

Announcements

Great job with the 2015 CF Open Everyone.  Until next year!

Main – CrossFit WOD

Warm-up

(No Measure)

Coach Choice

Metcon

Metcon (Time)

Teams of 2
400m Run w/ 45/25 plate
40 Clean & Jerk (135/95)
40 Pull-ups
80 Burpees
40 Wall Balls (20/14)
40 Box Jump Overs (24″/20″)
400m Run w/ 45/25 plate

Weightlifting

Snatch Balance-OHS (1x1x1x1x1)

SNB+OHS

Snatch Grip Deadlift (5x5x3x3x1)

Metcon (No Measure)

EMOM for 10 min (if time allows)
Even-15-20 GHD Sit-ups
Odd-15-20 Back extensions

Announcements

Look forward seeing everyone tomorrow night for the last open WOD.  Don’t forget the pot luck.

Main – CrossFit WOD

Warm-up

(No Measure)

500 m Row
w/barbell
10 FS
10 Thrusters
Mobility

Metcon

CrossFit Games Open 15.5 (Time)

For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#

Weightlifting

Snatch High Pull (3x3x3x3x3)

Announcements

Last night of the open is this Friday.  Don’t forgot to sign up for the pot luck.

Main – CrossFit WOD

Warm-up

(No Measure)

Roll Out
100 Mt. Climbers
50 w/partner Medball toss
Hip Flexor and Quad Mobility

Metcon

Metcon (8 Rounds for time)

EMOM for 8 Min
100M Sprints
Max Effort-NO PACING

Then
200M Cool Down
Stretch Calves

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP
60 Double Unders
30 Squats
15 KB Swings (53,35)

Announcements

The last night of the open is this Friday.  Don’t forget to sign up to bring something for the pot luck.

Main – CrossFit WOD

Warm-up

(No Measure)

200 M Run
Drills
Mobility

A. Mark feet for jerk, do 10 “jump and land” without barbell. Then 5 with barbell

B. Jerk Balance 3×3

Metcon

Metcon (Weight)

Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Set 6 — 90%
From the rack
Between Sets, work on “jump and land’

Metcon

Metcon (Time)

3 Rounds of:
400 M Run
2 Legless Rope Climbs
20 Meter Handstand Walk
30 Walking Lunges with Plate(45/25)

Announcements

The CrossFit Open is upon us. Every Friday night for the next 4 Weeks we will not be holding our regular 5:15 and 6:15 Classes. 4:15 remains the same. During the 5:15 and 6:15 we will be competing in the Open for those who have signed up. Please come out and cheer us on! Competitors please be there at 5:15 so we can assign heats.

Main – CrossFit WOD

Warm-up

(No Measure)

800 M Run

10 T2B

20 Push-ups

30 Squats

Mobility

Metcon

Metcon (Time)

CORE

100 Flutterkicks 4-ct

1 Min Front Plank

Rest :30

75 Sit Ups

1 Min Left Side Plank

Rest :30

50 Side to Side Taps w/ Medball (20,14)

1 Min Right Side Plank

Metcon

Metcon (AMRAP – Reps)

AMRAP 3min

7 Burpees

7 Medball Cleans (20/14)

-Rest 3 Minutes-

AMRAP 3min

Row for Calories

-Rest 3 Minutes-

AMRAP 3min

7 Burpees

7 Medball Cleans (20/14)

-Rest 3 Minutes-

AMRAP 3

Row for Calories

Announcements

The las night of the CrossFit open is this Friday. We are having a pot luck.  There is a sign up sheet on the window.  Sign up to bring something.

Main – CrossFit WOD

Warm-up

(No Measure)

400 M Run

Junk Yard Dog

Burgener Warm Up

Mobility

Weightlifting

Overhead Squat (5x5x3x3x1)

Metcon

Metcon (Time)

For time:

5 Power Snatches (155/105 lbs)

10 Box Jump-Overs (24/20)

10 Power Snatches (145/100 lbs)

20 Box Jump-Overs (24/20)

15 Power Snatches (135/95 lbs)

30 Box Jump-Overs (24/20)

*Use only one bar

Announcements

The CrossFit Open is here. Every Friday night for the next 4 Weeks we will not be holding our regular 5:15 and 6:15 Classes. 4:15 remains the same. During the 5:15 and 6:15 we will be competing in the Open for those who have signed up. Please come out and cheer us on! Competitors please be there at 5:15 so we can assign heats.

Main – CrossFit WOD

Metcon

Metcon (Time)

Workout of the Day

Complete the following congo-line style in teams of three, with each partner completing the following:

A.

For time:

Row 1000 Meters

50 Thrusters (45/33 lbs)

30 Pull-Ups

Immediately followed by…

B.

For time:

Row 1000 Meters

25 Thrusters (95/65 lbs)

15 Chest-to-Bar Pull-Ups

Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.

If you don’t have a couple of training partners to perform this with, do the following…

“Jackie”

A.
For time:

Row 1000 Meters

50 Thrusters (45/33 lbs)

30 Pull-Ups

Rest until the running clock reaches 15:00, and then….

B.

For time:

Row 1000 Meters

25 Thrusters (95/65 lbs)

15 Chest-to-Bar Pull-Ups

Weightlifting

Metcon (Weight)

Snatch:

50%x2,60%x2,70%x2,75%x1,80%x1x5

Metcon (Weight)

C&J:

1.50%x2,60%x2,70%x2,75%x1,80%x1x5

2. Core work your choice