"Annie"

 

 

50-40-30-20-10

 

Double-unders

Sit-ups

 

Strength

 

1a) 5x5 Weighted Pull-up, Heaviest Possible

 

1b) 5x5 Weighted Push-up, Heaviest Possible

 

-Rest 60 sec. between exercises-

 

 

*Weighted push up can be done with plate on back or weighted vest*

 

 

 

For Time:

 

 

400m Run

50 Box Jumps 24/20

100 Shoulder to overhead 75/55

50 Box Jumps 24/20

400m Run

 Strength

 

12 minutes to find a 5RM Snatch

 

*All 5 reps must be touch and go's. If the barbell rests on the ground at any point during the 5 reps the entire set must be started over again.*

 

 

 

Conditioning

 

 

 

 

6 minute AMRAP

 

12 KB SDHP 70/53

4 Muscle-ups

 

-Rest 3 minutes-

 

6 minute AMRAP

 

10 Wall Balls 20/14

10 T2B

 

* KB Hi-Pulls begin with the KN touching the ground and end with the hands at the chin with the elbows above the hands. 3 separate scores, one for 5rm snatch, 1st 6 minute amrap and 2nd 6 minute amrap*

 

 

Mobility

 

 Strength/Barbell Work

 

1a) 8x3 Clean Deadlift @ 80% of 1RM Clean

(There should be a 3 second pause above the knee)

 

1b) 8x ME L-Sit Hang

( Should be performed hanging from a pull up bar with legs brought parallel to floor so the body forms a capital L from a side view)

 

* Rest 90 seconds between sets. 3 clean deadlifts will be performed then immediately into max effort L-Sit Hang. Once the L-Sit is complete the 90 sec rest starts*

 

 

Conditioning

 

Double Tabata

 

8 Rounds

 

20 seconds ME hang power clean 95/65

Rest 10 seconds

20 seconds ME burpee

Rest 10 seconds

 

*Should be a total of 8 minutes. There will be 2 scores, one is all H.P.C and the other is all burpees*

 

 

"Tommy V"

 

For time
115/75 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115/75 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115/75 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

 

 

 

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona, on Feb. 13 2008.

 

 

 Strength

 

Bench Press:

12-10-8-6

 

Rest 90 seconds between sets

 

*This is a reverse pyramid, while the reps decrease the weight increases*

 

 

Conditioning

 

12 minute AMRAP:

 

8 Power Snatches 115/75

4 Handstand Push-ups

100m Sprint

 

Strength

 

20 Rep Back Squat

 

*This is one maximal set using the highest weight possible for 20 consecutive reps. Should be somewhere close to 70% of 1RM*

 

Conditioning

 

50 Double Unders

-then-

 

5 Rounds

 

5 Cleans 155/105

10 Pull-ups

15 GHD Sit-ups

 

-then-

50 Double Unders

 

Mobility

This Saturday's Unconventional WOD will be offsite at Chic's Beach (meet underneath bridge at 9:45am) - WOD will start at 10:00am - Rain or Shine!!

 

Strength

 

7X2 Tempo Front Squat @ 75% – rest 60 sec.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.


Conditioning

For Time:
 

21-15-9-21-15-9

 SDHP 95/65
Wall Ball 20/14

 "Grace"

 

30 Reps For Time of 135/95 pound 

 Clean and Jerk

 

* The clean can be performed any way (muscle clean, power clean or full squat clean but it must come from the floor each rep)

 

 

Strength

 

1a) 2x10 Strict Press

1b) 2x15 Weighted Sit up

-then-

2a) 2x8 Strict Press

2b) 2x20 Weighted Sit ups

 

 

Conditioning

 

For Time:

 

10 Bar Muscle Ups

-then-

3 Rounds

20 – 1 arm KB Swings (10 each arm) – 53/35

20 Box Jumps 30in/24in

-then-

10 Bar Muscle Ups

Mobility for week 4/15

5X2 Snatch @ 75-85% – rest 90 sec.

Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.


Ten rounds for time of:
135/95pound Deadlift, 15 reps
15 push ups

Freaky Fridays are back!!

***Reminder***

 

Our Saturday class times are back to normal starting this weekend - Saturday, April 13th

 

Fundamentals @ 8:30am (One of three fundamental classes that must be taken by beginners/new members in order to move on to regular classes - other class times are Tuesday @ 4:30pm and Thursday @ 6:30pm - there is no charge for these classes) 

 

Unconventional WOD @ 10:00am - Open and free to all - Bring a friend!!

Barbell Work

 

7×1 3 Position Hang Clean + 1 Jerk (low to high) – heavy but perfect, rest 60 sec.

 

* 1 rep = 1 clean performed from low hang + 1 clean performed from mid hang + 1 clean performed from high hang + 1 jerk*

 

 

Conditioning

 

For time:

 Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups

 "Nancy"

 

5 Rounds for time of:

 

400m Run

15 Overhead Squats 95/65

 

 

 

*Open Season Is Over*

 

First off, the compound had a record breaking year of participants competing in the open this year. Whether you guys did it in the gym Friday nights or threw down on Saturdays, you guys all did great completing all 5 workouts!! Keep up the hard work because now its beach season!!! Here are the top 3 men and women from 13.5:

 

 

                  Men                                                                                                Women

        1. Ryan Knutson- 138 reps                                                          1. Ashley Smashley- 58 reps

        2. Ryan Allday- 117 reps                                                             2. Lori Smith- 44 reps

        3. Anthony Briel- 71 reps                                                            3. Stephanie Shaw- 27 reps

 Strength

 

1a) 4x7 Bench press @ 80% of 1RM

1b) 4x10 Snatch Grip Bent Over Row- Heaviest Possible

 

Rest 90 seconds between exercises

 

 

Conditioning

 

14 Minute AMRAP:

 

14 Deadlifts @ Bodyweight

2 Rope Climbs

28 Double Unders

 

Strength

 

Back Squat:

4X4 @ 70% – rest 30 seconds, 3X3 @ 75% – rest 30 seconds, 3X2 @ 80% – rest 45 seconds.

*Notes: Sets at each percentage should be performed without re-racking the barbell. Take 2:00 rest between each percentage.*

 

 

Conditioning

 

5 Rounds of:

 

5 Hang Cleans 185/130

10 Burpee Box Jump 24/20

 

 

Mobility

 Crossfit Games Open 13.5

 

 

Complete as many rounds and reps as possible in 4 minutes of:

15 Thrusters 100/65
15 Chest to bar Pull-ups

 

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

 

For a downloadable PDF click here.

 Strength/Skill

 

1)   3x7 Push Press-Heaviest Possible

 

2) 3xME GHD Sit ups in 1 minute

 

* For the push press rest 2 minutes between sets. For the GHD work for a minute and rest for a minute* 

 

 

Conditioning

 

12 minute AMRAP:

 4 Shoulder press
 8 Sumo deadlift high-pull
 12 Front squat

 

*Mens weight 75#    Womens weight 55#*

 

 

The last workout has been released!! Seems like how much pain can one tolerate with thrusters and chest to bar pull ups. For the fundamental class Thursday night at 630pm the movement will be pull ups. Our coach will help you guys with your kip and becoming more efficient with the pull up!! Remember its free for members and non-members. See you guys there and give the last workout everything you got!!

 "Blake"

 

Four rounds for time of:

 100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

 

 

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

 

 

*1 to go*

 

A quick 7 minute workout is in the books for the 4th workout of the CrossFit Games Open! Four are completed and we have one remaining. Last workout is released Wednesday night at 8pm. Check back here for the movement we will be doing in our Thursday night fundamental class! Everyone stay strong for the last workout!! Here are the top 3 men and women for 13.4:

 

                   Men                                                                                    Women

         1. Ryan Allday- 101 reps                                                  1. Ashley Smashley- 66 reps

         2. Ryan Knutson- 94 reps                                                2. Lori Smith- 42 reps

         3. Anthony Briel- 85 reps                                                3. Melissa Bullock- 40 reps

Strength/Barbell Work

 

7X2 Hang Snatch + 1 Overhead Squat – heaviest possible, rest 60-75 sec.

 

 

Conditioning

 

For Time:

 

30 Air Squats

100m Sprint

15 Push Jerk 155/105

100m Sprint

15 Air Squats

60 Double Unders

15 Air Squats

100m Sprint

15 Push Jerks 155/105

100m Sprint

30 Air Squats

 

*Barbell must come from ground*