Saturday November 30th,2013

In teams of two, alternate movements to complete 10 rounds total of:
205/135 lbs Deadlift x 7 reps
Chest-To-Bar Pull-Ups x 14 reps
0.8 miles on Airdyne or 400m row

Friday November 29th, 2013

There will be a competitors class at 8:45 am today for those interested.



CoreFit and CrossFit

4 sets of:
A1. DB Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 60 seconds
A2. Ring Push-Ups x Max Reps
Rest 60 seconds

+

4 sets for max reps of:
45 seconds of DB Burpees (35/25 lbs.) --scale up or down as needed based on equipment.
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of Anchored Sit-Ups
15 seconds of Rest

Thursday November 28th, 2013

HAPPY THANKSGIVING.  THERE IS NO FORMAL CLASS TODAY BUT THERE IS OPEN GYM AT 10 a.m. 

CoreFit:

4 sets of:
A1. Kettlebell Swings x 20 reps
Rest 45 seconds
A2. Dumbbell Walking Lunges x 20 steps
Rest 45 seconds
A3. Hollow Rocks x 30-45 seconds
Rest 45 seconds

+

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
Man-Makers x 3 reps
Box Jumps- step down x 12 reps

CrossFit:

Six sets of:
A. Clean x 1.1.1
(rest 10 seconds between singles – these are FULL "squat" cleans)

USE THE HOOK GRIP for all reps.

+
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
135/95 lb. Hang Power Clean x 6 reps
24/20″ Box Jumps x 12 reps

Wednesday November 27th, 2013

4 sets for max reps of:
Against a 5-minute running clock . . .
Unbroken Pull-Ups x Max Reps ---cap at 25.  CoreFit complete 10 pull-ups.
Airdyne 0.6 miles
115/75 lb. Push Press x Max Reps
Rest exactly 5 minutes between sets
For each set note number of pull-ups completed and number of push press completed.


There will be a separate WOD for competitors at the 9 a.m. class.

Tuesday November 26th, 2013

CoreFit:

A.
Four sets of:
A1. Push-ups x 6-8 reps @ 20X1  ---scale up to clap push-ups or ring push-ups if you can complete 6-8 reps.
Rest 45 seconds
A2. Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
A3. Side Planks x 30-45 seconds each side
Rest 45 seconds

+
Complete as many reps as possible in 3 minutes of:
Burpees

CrossFit : 

Five or Six sets of:
Bench Press @ 20X1 tempo ---to find a 1RM
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

+
Complete as many reps as possible in 3 minutes of:
Burpees

*If you think the 3 Minutes AMRAP burpees is not enough, you aren't going hard enough.  If you try your best to legitimately get AMRAP in 3 minutes this will be a tough test. 

Monday November 25th, 2013

CoreFit:

3 sets of:
A1.Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
A2. Shoulder Dislocates x 10-12 reps
Rest 60 seconds
A3. Ring Rows x 8-10 reps @ 2111
Rest 60 seconds

+

3 rounds for time of:
DB Thrusters x 25 reps.  --light
Sit-ups x 20 reps

CrossFit:

5 sets of:
A1. Back Squat x 3-5 reps @ 30X1
Rest 90 seconds

A2. Shoulder Dislocates x 10-12 reps

Rest 90 seconds

+
3 rounds for time of:
Wall Ball Shots x 30 reps
Toes to Bar x 20 reps

Saturday November 23rd, 2013

CoreFit and CrossFit: 

In teams of two, with only one partner working at any given time, and partners alternating each full round, complete as many rounds and reps as possible in 20 minutes of:
10 Jumping Lunges (5 each leg)
5 Dumbbell Push Press - heavy
5 Burpee Box Jumps- step down.

Friday November 22nd, 2013

CoreFit: 

4 sets of:
A1. Russian Step-Up x 8-10 reps each leg
Rest 60 seconds
A2. Pronated Grip Pull-Ups x 4-6 reps @ 2111
Rest 60 seconds

+

Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots

Rest exactly 3 minutes, and then,

Complete as many rounds and reps as possible in 5 minutes of:
10 Sit-Ups
20 Mountain Climbers (each step is one rep)

CrossFit:

Four sets of:
A1. Weighted Pull-Ups x 3-4 reps @ 20X1
Rest 60 seconds
A2. Pistols x 6 reps each leg - add weight if you have these easily.
Rest 60 seconds

+
Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
10 Sit-Ups
20 Mountain Climbers (each step is one rep)

Thursday November 21st, 2013

CoreFit:

4 sets of:
A1. Push-ups x 6-8 reps --make these perfect and deep. If you have more than 8 perfect push-ups, do dips.
Rest 45 seconds
A2. Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
A3. Supermans x 10 reps.

Rest 45 seconds

+
4 rounds for time of:
25/15 Push-Ups
250 Meter Row

CrossFit:

A.

5 sets
A1. Bench Press x 3 reps

Rest 60 seconds

A2. Warm up hang power snatch with a few quick PVC or light barbell.
Rest 2 minutes
+
3 rounds for time of:
95/55 lb. Hang Power Snatch x 10 reps
Ring Dips x 15 reps

Wednesday November 20th, 2013

tomorrow morning class will be at 10am


CoreFit:

4 sets of:
A1. Goblet Squats x 8-10 reps @ 31X1
Rest 60 seconds
A2. Single-Arm Shoulder Press x 6-8 reps each arm
Rest 60 seconds
A3. Farmer’s Carry x 40 yards
Rest 60 seconds


In teams of three, alternating complete rounds, complete five rounds each of:
Thrusters x 5 reps  --DB or Barbell  Moderate.
Kettlebell Swings x 10 reps
Double-Unders x 20 reps

CrossFit:

5 sets of:
A. Back Squat x 4-6 reps @ 30X1
Rest 3 minutes between sets and use that time to work shoulder mobility

+

In teams of three, alternating complete rounds, complete five rounds each for time of:
135/85 lbs Thrusters x 5 reps
70/45 lbs Kettlebell Swings x 10 reps
Double-Unders x 20 reps

Tuesday November 19th, 2013

CoreFit and CrossFit: 

A.
Take 10-12 minutes to practice gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

+
For time:
100 Double-Unders or 200 Single Unders
50 Pull-Ups---
400 Meter Row or .5 miles on Airdyne
80 Squats
40 Hand-Release Push-Ups
400 Meter Row or 0.5 miles on Airdyne
60 Kettlebell Swings 55#/35
30 Handstand Push-Ups or Push Press
400 Meter Row or 0.5 miles on Airdyne

*30 minute time cap

Monday November 18th, 2013

CoreFit: 

3 sets of:
A1. Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
A2. Goblet Squats x 10 reps @ 3111
Rest 45 seconds
A3. Kettlebell Swings x 20 reps
Rest 45 seconds

+

3 rounds for time of:
10 Burpees
10 Box Jumps
400m run or 400m row

CrossFit:

A.
Take 15 minutes to work up to a heavy, but not necessarily 1-RM, Power Clean

+

Every minute, on the minute, for 20 minutes, perform:
3 Power Cleans
5 Burpees
Score the total amount (in lbs) successfully cleaned during the workout. If you do not complete a set within the 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.

A good starting weight might be between 70 and 80% of part A. 

Saturday November 16th, 2013

CoreFit and CrossFit

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters or Row 500 Meters
5 Pull-Ups
10 Thrusters (75/55 lb)
15 Kettlebell Swings

Only one partner may be working on the triplet at a time, and the other partner will be completing the run or row. Partners will switch tasks once the running/rowing partner returns.

Count your rounds!

Friday November 15th, 2013

With a partner complete the following in any order


Row 3k in 500m intervals

rest 6 mins

Bike 4 miles in 0.5 mile intervals

rest 6 minutes

10 minutes Max double unders.  Switch every 30s

Thursday November 14th, 2013

CoreFit and CrossFit

5 sets of:
A1. Deadlift x 4-6 reps @ 21X1
Rest 90 seconds
A2. Push-Ups x Max Reps in 60 seconds
Rest 90 seconds
A3. Alternating Reverse Lunges with DBs x 10-12 reps each leg @ 2010
Rest 90 seconds
A4. Overhead Press with DBs x 8-10 reps
Rest 90 seconds

*Share a barbell with someone that will deadlift a similar amount as you. Keep the rest as close to 90 seconds as you can. Otherwise we are not getting what we want to get out of the workout.  If you hit the upper end of the rep scheme, you must add weight. 

Wednesday November 13th, 2013

CoreFit:

3 sets of:
A1. Pull-Ups x 5 reps @ 51A1
(These are controlled negatives. Use some kind of assist to begin the movement with your chin over the bar, hold for one second, then lower yourself to full lockout over the span of 5 seconds. Shake out in between reps as needed. 5 seconds is a long time, have a partner help you count!)
Rest 60 seconds
A2. DB Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Double Under Practice x 45-60 seconds
A3. Rest 60 seconds

+

Complete as many rounds and reps as possible in 10 minutes of:
Dumbbell Renegade Rows x 5 reps
Dumbbell Walking Lunge x 20 steps (use same dumbbells)
Row 200m or Airdyne 0.2 miles.   

*At the 5 minute mark of the workout all athletes will switch from rower to Airdyne and Airdyne to rower as their modality used. *

CrossFit

A.
In six attempts or less, find your 1-RM Weighted Pull-Up
Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling.

B.  10-15 minutes of dedicated skill work on your movement of choice. This is "deep practice" which means we are focusing on the quality of movement and learning the technique. Don't worry about load or accumulating reps during this time, just practice the skill and technique of the movement. 

C. complete 50 CTB chin-ups for time.  (women complete 40) 

Tuesday November 12th, 2013

CoreFit:

4 sets of:
A1. DB Push Press x 6-8 reps  - go heavy!
Rest 60 seconds
A2. GH Raise x 6-8 reps or Single Leg KB deadlift.
Rest 60 seconds
A3. Partnered Leg Tosses x 20 reps
Rest 60 seconds

+
In teams of two, partners alternate whole rounds to complete 4 rounds each of:
Wall Ball Shots x 10 reps
Burpees x 10 reps
Sit-Ups x 10 reps

CrossFit:
A.
Take 20 minutes to build to today's 1-RM Squat Clean & Jerk.  Take the time to properly squat clean each rep.

+

5 rounds for time of:
135/85 lbs Shoulder to Overhead x 5 reps
Toes to Bar x 10 reps
Double-Unders x 20 reps

Monday November 11th, 2013

In honor of Veterans day we will be performing the following workout in memory of a fallen soldier. The workout will be performed in teams of 2 with partners alternating full rounds to complete 8 total rounds (4 rounds each). To properly select your weight use ~70% of your 1RM Front Squat. Beginner's may goblet squat an appropriately heavy weight as well.  Push-ups will be scaled appropriately based on your pressing ability.

GATOR U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines. First posted August 12 2011

Eight rounds of 185 pound Front squat, 5 reps 26 Ring push-ups

For Time

Friday November 8th, 2013

CoreFit and CrossFit

4 sets of:
A1. Dumbbell Walking Lunge x 20 steps
Rest 90 seconds
A2. Ring Rows x 8-10 reps @ 2111
Rest 90 seconds

+

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Toes to Bar
20 Air Squats
Shuttle Run in Gym x 4. 

Thursday November 7th, 2013

CoreFit:

A.
4 sets of:
A1. Deadlift x 6-8 reps @ 3011
Rest 45 seconds
A2. Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
A3. Alternating Lateral Lunge x 10 reps each leg
Rest 45 seconds

+

4 rounds of:
30 seconds of Kettlebell Swings
Rest 30 seconds
30 seconds of DB Snatch
Rest 30 seconds

CrossFit:

A.
On an 8 minute timer build to a heavy 3-rep Deadlift
and then . . .

B1. Deadlift Touch and Go 15,10,5. 

Rest 30 seconds

B2. Ring Push-ups x Max Reps

Rest 3 minutes

Select weights such that each set of deadlift is challenging, but doable with good mechanics.

+

4 rounds for max reps of:
30 seconds of Kettlebell Swings (70/45)
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds

Wednesday November 6th, 2013

CoreFit and CrossFit

In teams of 3, complete 5 sets each of:
500/400 Meter Row or / Airdyne 35/25 calories
Burpee Box Jumps x 15 reps
115/ 75 lb Front Squats x 10 reps  ---choose a weight that you think will be semi difficult to get 10 unbroken.  somewhere in the area of 50%-60% of 1RM.

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

Tuesday November 5th, 2013

CoreFit:

*first priority is to make up yesterday's workout. If you did that then do the below.

3 sets of:
A1. Shoulder Press x 4-6 reps @ 2111
Rest 60 seconds
A2. Hollow Rocks x 30 reps
Rest 60 seconds

+
Complete as many rounds and reps as possible in 12 minutes of:
20/10 Push-Ups-----perfect range of motion on push-ups.  No half reps!
Airdyne 15/10 calories

CrossFit:

A.
Take 15 minutes to build to a 1-RM Shoulder Press

+

Complete as many rounds as possible in 12 minutes of:
3 Handstand Push-Ups
6 Ring Dips
9 Pull-Ups
300m row 

*scale for HSPU will be strict DB press. 

Monday November 4th, 2013

CoreFit

3 sets of:
A1. Front Squats x 6-8 reps @ 3011
Rest 60 seconds
A2. Pull-Ups x 6-8 reps
Rest 60 seconds
A3. Double-Under Practice x 60 seconds
Rest 60 seconds

+

Partner workout: partners alternate whole rounds to complete

6 total rounds for time (3 each)

300/250m row

30 Kettlebell Swings

CrossFit: 

A.
Take 15 minutes and build to a heavy, but not necessarily 1RM Power Clean

+
team workout: teams of 3 alternate whole rounds to complete
9 total rounds (3 each)  for times of:
Airdyne x 25 calories
155/95 lb. Power Clean x 9 reps


Scale the power clean weight up or down to make it ~ 65% of your 1RM.

Saturday, November 2nd, 2013

CoreFit and CrossFit:

In teams of two, with only one partner working at a time, complete three sets for max reps of:
2 Minutes of Airdyne or Rowing (for Calories)
2 Minutes of Thrusters (95/65 lbs)
2 Minutes of Kettlebell Swings 55/35
2 Minutes of Burpees
2 Minutes of Pull-Ups

As a team keep a running tally of your reps!