Tuesday, March 31, 2015

YOGA this Saturday!

11am Saturday we will be offering a yoga class.  Come check it out!

This class will be free to members.  Bring your friends along for only $10!  

Not convinced yoga will help your training?  

http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/

Tuesday 3/31/15

Strength 
Bench

Skill
Kettle bell

If you check the blog regularly (and if you aren't, you should be!) you may have already noticed a slight change in the way we are listing our programming.  We will be posting the strength and skill each day.  The WOD will be posted on the board when you arrive at the gym.  This change allows the trainers the ability to work with the strengths and weaknesses of each class at a higher level.  What might work well at 10:30am might not as well during the 6:30pm On Ramp class.  So, get into the gym and see what we have on deck for you!  

We will also be trying to post more videos to help explain the exercises in more detail. 

Kettle bell exercises are crucial to building strength and endurance. 


Monday, March 30, 2015

Monday 3/30/15 Squat Day

Strength
Squat
Barbell lunge

Skills
Thrusters
Pull ups

Get in here today and work on your squat technique!


Thursday, March 26, 2015

Thursday 3/26/15 WOD

Big old apology for having the wrong info up for Wednesday...what you saw was actually on for today!  Here it is again just in case you missed it:

Warmup 
Dynamic warmup 
2k row challenge 

WOD 
30 Wallballs 20/14lbs
20 Chest-to-bar Pull Ups
20 Wallballs 20/14lbs
15 Chest-to-bar Pull Ups
10 Wallballs 20/14lbs
10 Chest-to-bar Pull Ups

Wednesday, March 25, 2015

Wednesday 3/24/15 WOD

Warmup 
Dynamic warmup 
2k row challenge 

WOD 
30 Wallballs 20/14lbs
20 Chest-to-bar Pull Ups
20 Wallballs 20/14lbs
15 Chest-to-bar Pull Ups
10 Wallballs 20/14lbs
10 Chest-to-bar Pull Ups

Tuesday, March 24, 2015

Tuesday 3/24/15 WOD

Dynamic Warm up
Barbell stretches

Skill
Bench press 5 x3

WOD
12 min AMRAP
15 kb swings
10 box jumps
5 burpees


Sunday, March 22, 2015

Monday 3/23/15 WOD

Warmup
3 min rope 
3 rounds 
10 push-ups 
10 lunges 
10 air squats 

Strength 
Front squat 5x3

Skill
Ring dips/ kipping pull-ups
WOD 
21-15-9
Front squats 
Ring dips

Thursday, March 19, 2015

Thursday 3/19/15 WOD

Warm up
3 rounds
20 burpees
PVC stretches

Strength
Bench 8-8-6-4-2

WOD
7 rounds
7 HSPU
8 front squats
9 bar over burpees

Tuesday, March 17, 2015

Wednesday 3/18/15 WOD

Dynamic warmup 
PVC 

Strength 
Deadlift 5x5

WOD 
Team WOD 
3 rounds 
21-15-9
Push press
Box jumps 
Kb swings

Monday, March 16, 2015

Tuesday 3/17/15 WOD

Happy St. Patrick's Day! 
 
Barbell warmup 

Strength 
Power Clean 5x3

WOD 
6 cleans
12 T2B
24 Double unders

Monday 3/16/15 WOD

Warmup
3 rounds 
10 ring rows 
10 Push-ups 
10 lunges 
10 squats 

Strength squat 5x5

WOD 
Cindy
20 mins AMRAP 
5 pull ups
10 push ups
15 squats

Mary 
20 mins AMRAP
5 handstand push ups
10 - 1 legged squats (alternating)
15 pull ups 


Thursday, March 12, 2015

Thursday 3/12/15 WOD

Warm up
3 rounds
Row 200m
10 push ups
10 air squats

Strength
Bench 5x3






WOD
15 min AMRAP
10 front squats 75/45
10 push jerks
15 double unders


Wednesday, March 11, 2015

Wednesday 3/11/15 WOD

Dynamic warmup 

Strength
Deadlift 
5x5 @60 %

WOD 
3 rounds 
400 m run 
21 kb swings 
14 HS Push-ups 

Tuesday, March 10, 2015

Tuesday 3/10/15 WOD

Warmup 
20 jumping jacks
20 push-ups 
20 mountain climbers 
20 air squats
20 jumping jacks 

Strength 
OH Press5x3

WOD 
20 min Amrap 
5 burpees 
10 lunges
15 pull-ups 

Monday, March 9, 2015

Monday 3/9/15 WOD

Warmup
2 min jump rope 
Pvc warmup 

Strength 
Squat clean 5x3

Wod
15 min AMRAP 
15 wall ball 
10 box jumps 
5 power cleans 

Thursday, March 5, 2015

Thursday 3/5/15 WOD

Warmup 
3 rounds 
10 push-ups 
10 ring rows
10 squats
10 double unders

Strength 
Bench Press 1RM

Wod
15 min AMRAP 
5 burpees 
10 sit-ups 
15 kb swings

Come down for our Thaw Out party tomorrow at 7pm!  We will have Open Gym at 3:30 if you want to get a work out in beforehand.  

Wednesday, March 4, 2015

Wednesday 3/4/15

OLY Training tonight at 6:30pm.  Come work on proper bench technique.  Sign up now!  Space is limited.
 
Barbell warmup

Strength 
1RM push jerk

Wod 
21-15-9
Clean + jerks
T2B

Tuesday, March 3, 2015

Tuesday 3/3/15 WOD

Dynamic warm-up
PVC warm-up

Strength
1 RM deadlift

WOD
4 stations
1 minute @ each
4 rounds
1 - box jumps
2 - kb swings
3 - burpees
4 - row
5 - rest


Sunday, March 1, 2015

Monday 3/2/15 WOD

Warm-up
3 rounds 
12 push-ups 
12 lunges 
12 squats 

Strength 
Front squat 5x5

WOD
Fran
21-15-9
Thrusters 
Pull-ups