Wednesday, August 31, 2016

Labor Day Weekend Class Schedule....

No class on Saturday! Enjoy your weekend and be ready for Murph on Monday at 10am!

Wednesday 8/31/2016 WOD

Strength:
3 Rounds -
Overhead walk down/back 2kbs (53/35)
Walking lunges Dumbbells
Farmer Carry down/back Dumbbells\
Sprint to old FC
2min Rest

WOD - 15min AMRAP:
15 V-ups
10 Box jumps
5 Burpees
Run 200m

Tuesday, August 30, 2016

Tuesday 8/30/2016 WOD

Strength - Bench:
5 Sets of 5 reps @ 80-85%
5 Sets of 10 Reps Band pull aparts

WOD:
5 Rounds Ascending in weight -
1 Back Rack Jerk
2 Push Jerks
3 Split Jerks

Monday, August 29, 2016

Monday 8/29/2016 WOD

Strength - Squat:
6 Rounds-
3 Back Squat @ 80-85%
5 Army Crawls

WOD:
4 Rounds-
10/side banded Step ups
Heavy sled down and back
15/side Plank hip taps

Thursday, August 25, 2016

Thursday 8/25/2016 WOD

Strength:
5 Sets - every 90 secs 
1 Squat clean
2 Front squats

5 Sets - every 90 secs 
2 Front Squats
1 Split jerk

WOD: 
30 Power snatch (75/55)
45 Bar facing burpees
60 Thrusters (75/55)
45 Bar facing burpees
30 Power snatch (75/55)

Wednesday, August 24, 2016

Wednesday 8/24/2016 WOD

Strength - Back Squat:
Work up to a 10 rep max

WOD:
10, 9, 8, 7, 6....1
Deadlifts
Bench Press
Cleans

Tuesday, August 23, 2016

Tuesday 8/23/2016 WOD

Strength:
-Overhead squat 3 rep max
-Snatch balance 50% 3 rds of 5 reps
-Behind the neck Push press (snatch grip) 65% 3 sets of 3 reps

Skill:
Muscle up progression

WOD - 3 Rounds for time:
20 KB Swings
20 Box jumps
400m run

Monday, August 22, 2016

Monday 8/22/2016 WOD

Strength:
4 Rounds -
6 Stiff leg deadlift
6 Front Squat
6 Push press
6 Reverse lunges per leg

WOD:
12 Min Amrap-
5 Pull ups
10 Push ups
15 Squats
20 Cal row 

Thursday, August 18, 2016

Thursday 8/18/2016 WOD

Strength - Snatch:
10 Rounds - every 2 minutes complete
1 Power snatch
1 Hang snatch
1 Overhead squat

WOD:
4 Rounds of Cindy - 5 Pullups/10 Push ups/15 Squats
1 Round of DT - 12 Deadlifts/9 Hang power cleans/6 Pushpress
3 Rounds of Cindy
1 Round of DT
2 Rounds of Cindy
1 Round DT

Wednesday, August 17, 2016

Wednesday 8/17/2016 WOD

Strength - Dead-lifts:
6 sets of 6 reps at 60%
8 Dragon flys
10 Renegade push ups

WOD - 2 Rounds:
20 Wall balls (20/14)
20 Push ups
20 Box jumps
20 Squats
1000m row/run

Tuesday, August 16, 2016

Tuesday 8/16/2016 WOD

Skill:
Muscle Up Progression

Strength - Jerk:
8 Climbs - Climbing in Weight
1 Push Press
2 Jerk Balance
3 Jerks

WOD - 2 Rounds:
50 Squats - rest 30 seconds
40 Push ups - rest 30 seconds
30 Box jumps - rest 30 seconds
20 Pull ups - rest 30 seconds
400m Run

Monday, August 15, 2016

Monday 8/15/2016 WOD

Skill:
Overhead Squat

Strength - Front Squat:
6 sets of 6 reps at 60% of back squat 1RM
6/side  Split Squats

WOD:
Run 800m
21 KB Swings
21 Burpees
Run 800m
15 KB Swings
15 Burpees
Run 800m
9 KB Swings
9 Burpees
Run 800m

Thursday, August 11, 2016

Hitting 2017 goals early !

Big Congrats to Chris M. hitting his first Muscle-up! He set a goal to hit it this year. That is a huge accomplishment, battling through shoulder reconstructive surgery, competing in tough mudder and other endurance events, and he is strong as an ox! A pat on the back and a high-five to a guy that is always smiling and putting in 110% !

Thursday 8/11/2016 WOD

Strength - Cleans:
10 Rounds - every 2 mins complete
1 Power clean
1 Hang clean
1 Front Squat

WOD:
10, 9, 8, 7,...1
Bench Press (BW)
Pull ups

Wednesday, August 10, 2016

Wednesday 8/10/2016 WOD

Strength - Weighted Lunges:
5 Rounds climbing in weight-
8/leg weighted lunges
10 Wall balls
12 Box decends

WOD - 3 Rounds for time:
500m Run
12 Deadlifts (BW)
21 Box Jumps (24/20)

Monday, August 8, 2016

Monday 8/08/2016 WOD

Strength - Overhead Press:
10 Min EMOM
1 Strict Press
1 Push Press
1 Jerk

WOD:
10,9,8,7...1
Body blasters
Push ups

Friday, August 5, 2016

Saturday Beach WOD postponed - 9am regular gym time

Due anticipated bad weather and safety concerns, the wingaersheek beach wod has been postponed. Class will be held at the gym at 9am. Get serious!

Thursday, August 4, 2016

Thursday 8/4/2016 WOD

Strength:
8 Min EMOM - Work up to max Snatch
4 Minutes rest
8 Min EMOM - Work up to max Clean & Jerk

WOD:
400m Run
30 Power Snatches (95/75)
400m Run
30 OH Squats (95/75)
400m Run
30 Thrusters (95/75)

Wednesday, August 3, 2016

Wingaersheek Beach WOD this Saturday at 9am!

The Wingaersheek Beach WOD is this Saturday at 9am!
The FC Crossfit community will meet all the way to the right of Wingaersheek beach.
Once the WOD is over enjoy a day at the beach.
The parking fee per car is $30.00, so carpooling is encouraged!

Wednesday 8/3/2016 WOD

Strength - Deadlift:
15 Minutes to establish 1 rep max

Skill:
Good Mornings

WOD - 15 Min AMRAP:
10 Bench Press (body weight)
20 Toes 2 Bar
30 Hip Extensions
40 Cal Row

Tuesday, August 2, 2016

Tuesday 8/2/2016 WOD

Strength - Bench:
15 Minutes to establish a 1 rep max

Skill:
Muscle up pregression

WOD - 15 Min AMRAP:
8 Pull ups
8 Box jumps
8 KB Swings
8 Handstand Push ups

Monday, August 1, 2016

Wingaersheek Beach WOD this Saturday!

Don't forget! The annual Wingaersheek Beach WOD is this Saturday 8/6/2016
Get Serious at the beach!

Monday 8/1/2016 WOD

Strength - Squat:
15 Minutes to establish 1 rep max

Skill:
Handstand push up progression

WOD - 20 Min AMRAP:
20 Squats
20 Push-ups
20 Sit-ups
20 Burpees
200m Run


Monday 1/15 WOD

Strength - Front Squat: 3 sets of 8 squats at 80% 3 sets of 8 Ab roll outs/slide outs WOD - 4 Rounds: OH Plates lunges down/back 30 Wa...