WOD

Fully back at it

Hooray for kids in school!!

CrossFit Classes:
Monday: Tyler Five rounds for time of: 7 Muscle-ups 95 pound Sumo-deadlift high-pull, 21 reps

Tuesday September 11th Never Forget. “Weaver” Four rounds for time of: 10 L-pull-ups 15 Push-ups 15 Chest to bar Pull-ups 15 Push-ups 20 Pull-ups 15 Push-ups

Wednesday: 105 doubles, 75 sit-ups, 45 Handstand Push_ups, 75 sit-ups, 105 doubles

Thursday: 15 back squats 275/185, then do 15 Clean and Jerks with 155/105, then row 1000m – for time

Friday: Hang Squat Snatch for max

Saturday: Trade rounds with a buddy: row 250m do 10 burpee box jump overs, AMRAP 10, into trading rounds of, row 250m do 10 lateral box step overs with DB’s 20/12 in the front rack, AMRAP,10 no rest between

Conjugate Powerlifting:

Monday:
Wearing a weighted Vest + taking DB’s from hang to clean during the jumping motion 40 jumps
Parallel Box Squat against K: Orange and Red
Leg Press 5×8, go heavy
Strict Reverse Hypers 5 sets
Sled Marching w/ Med Ball 400m
GHD Side Bends w/ Band 5×12/side

Wednesday:

Close Grip Duffalo Bar
Max Reps in 3 minutes of cambered bar wide grip K: 3 chains
Elbows Out DB Extensions 3×15
T-Bar Banded against mini bands 5×8
Close Supine Mag Grip Pulldowns 5×8
Single Arm Allen Lift 5×15, use a sizable DB

Thursday:

Wearing a weighted Vest + taking DB’s from hang to clean during the jumping motion
Reverse Hypers 5×12
L-Hang Holds 10 Max Effort Holds
Lying MedBall Between Feet 200x hamstring curls
Do 100-200 of them triceps extensions

Friday:

Speed Box Squats 12×2 Duffalo Bar: K 135 + 2 chainz Speed Deadlifts Sumo 190 w/ 1″” and micro bands 20 singles
Glute Ham Raises 5 sets
Bandy Side Steps 3 times until really burning
GHD Sit-ups 5×20

Saturday:

Straight Bar 8×3 Bands K: 75 K: Micro band
Band Asisted Dips 4 sets, all out
Decline Elbows Out DB’s 4 sets
GHD DB Rows 6×10
100 Barbell Rows
Lying DB Rotators 3x burning/side

Labor Day is on!!

We’re open full schedule on Monday! Fitness ain’t take no BANK holidays!!

Monday: Hang power Snatches and Ring Dips

Tuesday: Mini Bi-athlon drag races. This was too much fun on Friday, we’re doing it again! 2 Rounds of each with rest. A) Ski 350m, farmers walk 115/hand down and back, 15 strict pull-ups. B) Row 400m, 25 KB swings 53/35, 15 Strict Pull-ups

Wednesday: Thruster 3 rep max, boom.

Thursday: 12 DB Bench Presses 40/25, 12 GHD Sit-ups, 12 Box Jumps 24/20, 12 Ab-Mat Sit-ups, 5 Rounds for Time

Friday: “Helton” With Scaling!! As Rx’d it’s: Three rounds for time of: Run 800 meters 50 pound Dumbbell squat cleans, 30 reps 30 Burpees

Saturday: “Johnson” If you wanna know, you look it up 🙂 Of course we’ll scale it and with any luck make it a team WOD!

Powerlifting:

Monday:
Weighted Vest use your arms
4” Deadlift Against bands K: 1 1” Band
Rack Pulls 19 w/ 2 1″” Bands 5×8
Glute Ham Raises 5 x max reps
Reverse Hypers 5×8, go heavy strain hard
Cable Oblique Crunches 3×15/side

Wednesday:

Illegal Wide 3 Board w/ K: Mini Bands -Straight Bar
Close Grip 4 Board 5×8
Low Incline DB Extensions 5×8
T-Bar Banded against mini bands 5×8
Overhanded Straight 5×10
MedBall Shot Puts 5×8/side throw it hard!!

Thursday:

Weighted Vest use your arms 40 Jumps
Reverse Hypers 5×8
L-Sit Holds 10 Max Effort Holds
Hamstring Curls Ankle Weights in Belt Squat 200x
Triceps Extensions Do 100-200 of them

Friday:

Let’s talk weights, and reconfigure your DL %ages on Monday
Box Squats Duffalo Bar: K 120 + 2 chainz 12×2
Hip and Back Extension to Glute Ham Raises 5 sets Belt Squat Marching 400 steps, stopping, but no putting down…
Hanging Knee Raises 100x

Saturday:

Straight Bar 8×3 Bands K: 70 K: Micro band Underhanded Grip Banded Bench 5 sets micro bands
Lightened JM Press 5 sets
Landmine Rows 3×25
75 Chest to Bar JPU’s
Shoulder Horn 3x burning/side

Whabam! And it’s September!

CrossFit Classes:

Monday: 3 Bar Muscle Ups, 1 NET climb, 5 Bottoms up KB Press Right, 5 Bottoms up KB Press Left 53/35

Tuesday: 70/50/30/10 Double Unders, 40/30/20/10 SandBag/Medball Over Shoulder, For Time

Wednesday: Arnie With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm

Thursday: Mr. Joshua Five rounds for time of: Run 400 meters 30 Glute-ham sit-ups 250 pound Deadlift, 15 reps

Friday: Bike 500m, Sled down the gym, 25 Push-ups, Drag Races. Every one does at least 3, go hard

Saturday: “Saved by the Barbell” Fundraiser WOD for CrossFit Kids, nasty 3 round workout, you’ll enjoy it thoroughly 🙂 Lets do it at 8 and 9 and then we’ll saddle up for a hike at Robe Valley!  Come join us, it’s easy, fun and worth the trek.  Let’s meet at the gym at 11:30 to head out, carpooling makes it fun, bring friends and family, dogs, etc.  Back to the gym by 5:00pm at the LATEST.

 

Weightlifting Conjugate:

Monday: Speed Strength Snatch

Deficit Power Snatch 4×2 70%, 4×2 75%, 4×2 80%

Straight Bar on Back, Box Squat 10×2 60% + 25% Bands

Safety Squat Bar Goodmorning 10×2 80%

40 Seated Jumps w/ Clean Motion DBs

Hollow Arch 200x

Hanging Knee Raises 4×25, use ankle weights or a ball

 

Tuesday: Sleds Work Session

3 trips Forwards Hands below knees
3 Trips Backwards hands tight by shoulders
2 trips Sideways attached at the waist
2 trips holding two 53# KBs in the Front Rack and dragging sled by waist
2 trips holding two 53# KBs overhead and dragging sled by waist
1 trip Zombie Walking hugging a sandbag
3 trips One Handed Farmers Walk

GHD Sit-ups 5×20

Quick reminder guys, sledding outside is great now! So keep using the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

Wednesday: Rest

Thursday: Max Effort Lower Body

Power Clean for Max

Cambered Bar Front Squat w/chains for Max, chad use 6 chains a side

At Knee CL Pull 5 sets of 3 exertions

Sledge Hammer Sideways 5×30 strikes/side

Single Leg Glute Bridges 100x/side

 

Friday: Lower Body Accessories

Banded Romanian Deadlift 5×8

Split Squats on Belt Squat, Bar Overhead, Bands on the belt Squat, 5×8 /side

Reverse Hypers Single Legged with Bands 140lbs and 2×1” 3 sets

Zombie Sled Walks 2 trips Holding Sandbag in front

Weighted Planks accumulate 6 minutes, same weight as last time

 

Saturday: Max Effort Upper Body

Illegal Wide 3 Board w/ 1″ Bands -Straight Bar

Close Grip 5 Board 3×12

Barbell Bent Over Row 5×15

Underhanded Straight 5×12

 

Sunday: Rest

 

Powerlifting Conjugate:

Monday:

40 Seated Jumps Holding DB’s at the shoulders

Goodmorning w/ K: 2chains/side -Safety Squat Bar

Belt Squat 5×6, against bands

Hip and Back Extensions 5 Sets

Freedom Marching 4×75, use bands

One Handed Farmers Walk 3 trips/side

 

Wednesday:

Regular Grip 4 Board

Straight Bar Multigrip 2 Board for 5×5

Underhand Lying DB Extensions 2×25

Seated Cable Row, Supine Close Mag Grip, banded 5×12

Seated Cable Row, Supine Close Mag Grip, banded 5×12

Walking Resist Twist w/ Band 5 sets of 5 exertions

 

Thursday:

40 Seated Jumps Holding DB’s at the shoulders

Reverse Hypers 5×20

Weighted Planks w/ Belt Accumulate 5 Minutes

Lying Ankle Weights 10 minutes Hammy Curls

Triceps Extensions Do 100-200 of them

 

Friday:

SSQ K orange and mini + 145 10×2 Sumo Speed Deads 175 w/ 1″ and micro bands

Banded Hip Extension 5 sets

Seated Bandy Abduction

Cable Pulldown Abs 3×30

 

Saturday:

Duffalo Bar Straight Weight 7×3 K: 110

Log Bench Press 3 sets

Rear Banded Skull Crusher 3 sets

Landmine Rows 3×25

75 Chest to Bar JPU’s

Shoulder Horn 3x burning/side

Pre-September Week! Labor Day is almost here!

CrossFit Classes:

Monday: Front Squat x3

Tuesday: 3 Muscle-Ups, 9 Power Cleans 95/65 AMRAP 10 minutes

Wednesday: Handstand Walk 10ft, 15 GHD Sit-ups, 5 Strict Pull-ups 25/10, 5 Rounds for Time

Thursday: Row 300m, 20 Push-ups AMRAP 15 minutes

Friday: 7 Push Presses 135/95, 5 Push Presses 155/105, 3 Push Presses 175/125, 3 Rounds for Time

Saturday: Groups of 3: 1 Rope Climb 20’, Max Burpees, Rester, Rope Climb Causes the rotate Score is burpees in 10 minutes. THEN 10 More minutes, same scheme using: 1 Rope Climb, Toes to Bar and Rester. Score is combined Burpees and T2B’s.

 

Weightlifting Conjugate:

Monday: Dynamic Effort Upper Body

Straight Bar 4 sets close grip, 3 sets regular grip, with 50% and 1-3 Chains/side 7×3

Pin Bench Press 6” off Chest 3 sets all out

Lightened Method Barbell JM Press 5×12

DB Rows but use a barbell long-ways 3×20/side

Fat Bar Narrow Neutral Grip 3×20

Barbell Curls 5×10/side

 

Tuesday: Sleds Work Session

3 trips Forwards Hands below knees
3 Trips Backwards hands tight by shoulders
2 trips Sideways attached at the waist
2 trips holding two 53# KBs in the Front Rack and dragging sled by waist
2 trips holding two 53# KBs overhead and dragging sled by waist
1 trip Zombie Walking hugging a sandbag
3 trips One Handed Farmers Walk

GHD Sit-ups 5×20

Quick reminder guys, sledding outside is great now! So keep using the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

Wednesday: Rest

Thursday: Absolute Strength Clean and Jerk

Banded Power Clean from 8″ Blocks no jerks

Banded SN DL 6×1 90%

Clean Landing Position 5 sets of 3 exertions

DB Upright Rows 5×15

Side Planks accumulate 4 minutes on each side

 

Friday: Lower Body Accessories

Banded Romanian Deadlift 5×8

Split Squats on Belt Squat, Bar Overhead, Bands on the belt Squat, 5×8 /side

Reverse Hypers Single Legged 140lbs 3 sets/side

Banded Pull-Throughs 5×20

Banded Ab-Mat Sit-ups 70x same band as last time

 

Saturday: Special Strengths

5 Stone Loads onto Jerk Blocks, 10 overhead lunges with something tough, 5 Kneeling broad jumps, 4 stone loads, 10 and 5, 3 loads, 10 and 5, 2 loads, 10 and 5, 1 load 10 and 5, time.  It’s not a race, but don’t train like a sissy, get to it.

Sunday: Rest

 

Powerlifting Conjugate:

Monday:

40 Seated Jumps Barbell on Back

Parallel Box Squat Against Chains K: 2/side Duffalo Bar

45 degree GHD Barbell Hip Extension 5×8

Inverse Curl Negatives 25x, 3-5 at a time

Hip Extensions 3 sets, wear a vest and hold a weight

Barbell Side Bends 7×5

 

Wednesday:

Close Grip 1 Board W/ Chains/side K: 2 Chains -Straight Bar

Bench Press Max Reps in 3 minutes of empty bar against Mini (not micro) bands

Belt Squat SkullCrusher 5×8

Seated Cable Row, Supine Close Mag Grip, banded 5×12

Seated Cable Row, Supine Close Mag Grip, banded 5×12

KB Shot Puts, put it up right, reverse it hard!

 

Thursday:

40 Seated Jumps Barbell on Back

Reverse Hypers 5×15

L-Hang Holds 10 Max Effort Holds

Hammy Curls Seated Banded 200x

Triceps Extensions Do 100-200 of them

 

Friday:

SSQ Box Squat K orange and mini + 135

12×2 Sumo Speed Dead’s 160 w/ 1″ and micro bands

Glute Ham Raises 5 sets

Sideways Sled Marching Banded 4 trips 2.5 plates

Ab Mat Sit-ups 5x Max Reps, really really strict

 

Saturday:

Duffalo Bar Straight Weight 8×3 K: 105

Decline DB Press 4 sets

Underhanded DB’s 4 sets

Standing KB Rows 3×30

100 Thumbs up A’s

Band Rotators 3x burning/side

Augustus is full upon us, enjoy vacations

Yet if you are here, train heartily, for those not here, are getting weak!!

 

CrossFit Classes:

Monday: 1 L-Pull-up, 3 Strict Pull-ups, 5 Kipping Pull-ups. 7 Rounds for Time, try to do each round unbroken!

Tuesday: Deadlift x5

Wednesday: Fight Gone Bad Style: But with stations like this: GHD Sit-up, KB Swing 53/35, DB Box Step Overs 20/16” 35/20#, HSPU, Rest, 3 rounds for reps

Thursday: Hang Squat Clean for Max

Friday: 7 Overhead Squats 135/95, 5 Overhead Squats 165/115, 3 Overhead Squats 195/135, 3 Rounds for Time

Saturday: “Colin” Six rounds for time of: Carry 50 pound sandbag 400 meters 115 pound Push press, 12 reps 12 Box jumps, 24 inch box 95 pound Sumo deadlift high-pull, 12 reps

 

Weightlifting Conjugate:

Monday: Lower Body Accessories

Squat Mornings Safety Squat Bar 5×5

Lateral Step-Up, go weak side for max slow strict reps, then match the strong side, 3 times

Reverse Hypers Angle with Bands 180lbs 2 1” Bands 3 sets

Sled Walks between legs 3 Trips

Ab Wheel Roll-outs 5x Max Reps, do better

 

Tuesday: Max Effort Upper Body

Wide Multi Grip w/pause at chest

Low Incline Lightened 1″ Bench Press -Heavy 8

Barbell Bent Over Row 5×15

Wide Mag Grip 5×8

 

Wednesday: Upper Body Accessories

Wobble Seated Military 150x

Press right at Chest at the shoulders 5 sets of 3 exertions

Single DB Overhead 5×20

Rope Cable Extensions 5×10

GHD DB’s See-Saw Row 5×20/side

Standing Bandy 3×30

 

Thursday: Rest

 

Friday: Speed Strength Clean and Jerk

Mid Thigh Hang Muscle Clean w/pause and 2 push presses 4×2 70%, 4×2 75%, 4×2 80%

Banded SN Grip 20×1 60 of best snatch +25% bands

40 Jumps Kneeling w/ DB’s

GHD Facedown Holds accumulate 10 minutes hold something

Frontal Plane Raises 6×12, like a lat raise, but all the way overhead

 

Saturday: Absolute Strength Snatch

Competition Snatch

Heaving Snatch Balance go heavy, but save some, less that 10 reps total

Press top 1/4 above the head a few inches 5 sets of 3 exertions

Standing Banded Twists 3×30/side

Back Extensions 100x

 

Sunday: Rest

 

Powerlifting Conjugate:

Monday:

40 Seated Jumps Wearing a weighted Vest and Ankle weights

8″ Conventional Deadlift

Zercher Squat 5×3, go heavy

Split Squats 3×8, lightened method

Reverse Hypers 3×10

GHD Side Bends w/ Band 5×12/side

 

Wednesday:

MultiGrip Bar Middle Grip Against Bands K: Mini

Close Grip 3 Board 3×12

Banded Lying SkullCrushers 5×12

Single Handed Barbell Rows 5×8

Medium Mag Grip 5×5

Sledge Hammer Sideways 5×12/side, slam it HARD

 

Thursday:

40 Seated Jumps Wearing a weighted Vest and Ankle weights

Reverse Hypers 5×12

L-Sit Holds 10 Max Effort Holds

Hammy Curls Lying MedBall Between Feet 200x

Triceps Extensions Do 100-200 of them

 

Friday:

SSQ Box Squat, K orange and mini + 120

Speed Dead’s Sumo 12×2  160 w/ 1″ and micro bands

Strict Reverse Hypers 5 sets

Bandy Side Steps 4 trips up and down the gym

Hanging Knee Raises 100x

 

Saturday:

Duffalo Bar Straight Weight 8×3 K: 100

Dips 5 sets

Cable Rope Triceps 5 sets

Standing KB Rows 3×30

100 Thumbs up A’s

Band Rotators 3x burning/side

Ah yes, this is the week after. Now I’m all set

CrossFit Classes:

Monday: Bench Press max 5

Tuesday: Back Squat x3

Wednesday: 20 Minute AMRAP of: 35 Double Unders, 30 Alternating DB Snatches 40/25, 15 DB Hang Clean and Jerk R, 15 DB Hang Clean and Jerk L 40/25

Thursday: Karen

Friday: Row 300m, Bike 600m, Backwards Sled Drag Down the Gym, trade rounds with the team, do at least 3, load the sled so it’s devastating

Saturday: “Erin” Five rounds for time of: 40 pound Dumbbells split clean, 15 reps 21 Pull-ups

 

Weightlifting Conjugate:

Monday: Absolute Strength Clean and Jerk

Clean and Jerk

Banded SN Romanian Deads 5×3

DB “”Cleans” 5×15

GHD Face-Up Twists Hold DB at arms length 200x

 

Tuesday: Lower Body Accessories

Squat Mornings Safety Squat Bar 5×5

Lateral Step-Up, go weak side for max slow strict reps, then match the strong side, 3 times

Reverse Hypers Regular with Bands 180lbs 2 1” Bands 3 sets

Banded “Running” Hammy Curls 4×50

Flutter Kicks with Ankle Weights 300x

 

Wednesday: Rest

 

Thursday: Speed Strength Snatch

Below Knee Hang Muscle SN w/pause 4×2 70%, 4×2 75%, 4×2 80%

Straight Bar on Back, Box Squat 12×2 55% + 25% Bands

Zercher Belt Squat 5×5

40 Seated Jumps with Vest + DB’s to CL

45 Degree Back Ext w/ball 100x

Cable Pulldown Abs 4×25

 

Friday: Sleds Recovery Session

4 trips Forwards
4 trips Backwards
2 trips Sideways
1 trip x
-Rows
-Chest Presses
-Extensions
-Curls
-Ab Twists
-Pull-Throughs

Pushing Sled:
10x 40m Runs, load up something fairly light, rest 1 minute between efforts
GHD Sit-ups 5×20

Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

Saturday: Max Effort Lower Body

Concentric Back Squat for Max Rack

Pull w/ Bands 5×3

Clean Landing Position 5 sets of 3 exertions

Standing Banded Twists 5×30/side

Scissor Kicks Hypers 200x

 

Sunday: Rest

 

Powerlifting Conjugate:

Monday:

40 Kneeling jumps

Ultra Wide Goodmorning Safety Squat Bar, use the monolift

Belt Squat 5×6, against bands

Strict Reverse Hypers 5 sets

Sled Marching w/ Med Ball 400m

Cable Oblique Crunches 3×15/side

 

Wednesday:

Pin Press 14

Flat DB Bench max reps with 50’s, 4 sets

Bandy Triceps 100x

Single Handed Barbell Rows 5×8

Close Mag Grip Pulldowns 5×5

Standing Banded Twists 3 sets of 30/side

 

Thursday:

40 Kneeling jumps

Reverse Hypers 5×10

Weighted Planks w/ Belt Accumulate 5 Minutes

Hammy Curls Ankle Weights in Belt Squat 200x

Triceps Extensions Do 100-200 of them

 

Friday:

Cambered Bar Low Box Normal Stance K: Orange and Mini + 115

Speed Sumo Dead’s 175 w/ 1″ and micro bands 20 singles

Hip and Back Extensions 5 Sets

Belt Squat Marching 400 steps

Cable Pulldown Abs 4×25

 

Saturday:

Multi Grip Bar w/Bands: 7×3 K: 70 Micro Bands

Push-Ups, 3 sets all out

Incline Elbows Out DB’s 3 sets

Barbell One Armed Row 5×8/side

100 Lying Bandy Sweeps

Lying DB Rotators 3x burning/side

 

 

You aren’t going to get the butt you want by sitting on the one you have

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