WOD
Saturday’s Team Fit-Fest!
Teams of 3!! This one is gonna be great!
The Workout:
15 GHD Sit-ups causes the team to rotate
5 Deadlifts 275/185
10 DB Front Squats 70’s/50’s
The team does 12 Rounds for Time, like each person does 4 times on each exercise.
Friday is for the fighters!
This is gonna be awesome! Just as awesome as yesterday only waaaay more stationary. Instead of going all over and getting very fit, today you’ll stand basically in place and get very fit! Always been a very funny concept to me, standing still and getting really fit. But it’s true! Snatches are complex, fast and require a balanced body, overhead squats are a skill transfer exercise to the snatch and thus require the same components albeit to a slightly lesser degree. This delivers an amazing stimulus and challenges everyone to improve.
The Workout:
10 Rounds for time of:
1 Power Snatch 185/125
3 Overhead Squats 185/125
The barbell should remain the same weight for each exercise and you just jam through it. Super awesome stuff! Certainly Cleans and Front Squats can be used, but overhead is the goal today. I think maybe the clean version will be making an appearance soon…
Thursday is for the runners! Well, and the rowers too I guess…
Wait, the best runners aren’t usually the best rowers. Maybe that’s why these two go together so well?! CrossFit, such genius wrapped into so much diabolism.
The Workout:
“Jerry”
For Time:
1 Mile Run
Row 2k
1 Mile Run
SWEATYYYY TIMES! I suggest you bring a change of shirt 🙂 This one can be scaled just like anything we do, we’ve got bikes and ski’s two things which are opposites for sure, and we as coaches are creative as all get out! You just watch 🙂
Wednesday, a day to get serious! There are so many these days, maybe it should be a day to get less serious?
I feel like this workout could be so long that it might be mentally protective to just relax a bit and flow with it, I’m a get a band my guy for sure on this one!
The Workout:
21-18-15-12-9-6-3 for Time of:
Pull-ups
Hang Power Cleans 95/65
Yeah! As if 21-15-9 wasn’t enough we just filled in the gaps and brought the rep count up from 45 to 84, a subtle increase 🙂 On the sunny side, hang power cleans are fast, though they ATTACK the grip! Be ready for a great workout, work on keeping your mind clear and your hands chalked!!
Tuesdays Pressing Matter…
Relax 🙂 We’re gonna do Military Press!!
The Workout:
Press for 1 Rep Max!
The Press has lots of names: overhead press, military press, strict press, press, on the bright side these are all synonymous. So yeah, “just” stand there and shove this heavy barbell up until it’s locked out overhead.
Lots lots lots to work on. Gotta have strong arms for everything we do, the day after (Wednesday) is a pull-up grip day, so this day we’re going to accessorize with extra shoulder and arm stuff, be excited to fill in weakpoints, and make things more awesome!
Monday! Nov 29th, welcome back! Legs still sore?
Or not so much?! In either case, we’re going to fix it 🙂 This is a good day today! Check the workout below, but for schedule updates in December now is as good a time as any to get them out:
For Christmas, we’ll be closed the 24th, and 25th, to reopen Monday the 27th.
For New Years, we’ll close after at Noon the 31st, and reopen Monday the 3rd!
Thanks very much for being so gracious with our extended weekend for Thanksgiving, fitness takes very few holidays, and this one I prefer to keep family as the focus, and certainly overeating, which has a place in the winter for sure.
The Workout:
Max Rounds in 20 Minutes of:
20 MedBall Cleans 50/30
60 Double Unders
Lotta cleans, pure and simple. It’s a long workout, so don’t go light! If you go too light on the Med Ball you’ll have to do 1000 double unders, and no one wants that!