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WOD Have I Gotten Myself Into?

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GROUP CLASS WORKOUT

Warm Up:
2 minutes machine
50 band pulls
3 rounds:
12 kettle bell deadlifts
8 goblet squats
6 lateral lunges (each side)

Strength: Deadlift (every 1:40)
CrossFit: 5×3 @75-80%
CrossFit Lean/Volume: 5×5 (choose weight)

MetCon:
CrossFit:
50-40-30-20-10
calorie machine
10-12-14-16-18
toes to bar

CrossFit Lean:
15 minute AMRAP
20 AbMat sit ups
10 med. ball squats (20#/15#)
10 med. ball slams (20#/15#)
20 lunges

Mobility of the Day:  Couch Stretch (pg.331), 2-3 minutes each side. Improves: Squat position, hip and lower back pain.

99 Problems But a Snatch Ain’t One

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GROUP CLASS WORKOUT

Warm Up:
2 rounds:
10 PVC pass throughs
10 PVC good mornings
10 PVC overhead squats
10 scorpions
Followed By:
Snatch PVC Progression
Barbell Warm Up:
3 rounds:
4 dip muscle snatch
4 snatch press
4 snatch balance

Strength: Snatch (14 minutes)
Advanced: 10×1
Technique: 8×4 (lower weight after each rep)

MetCon:
CrossFit:
15 minute AMRAP
20 wall balls (20#/14#, 10″/9″)
10 power snatches/cleans (95#/65#)
20 calorie row

CrossFit Lean:
Buy In: 200/160 calorie bike
3 Rounds
40 air squats
30 push ups
20 kettlebell swings (53#/35#)
Cash Out: 200/160 calorie bike
40 minute time cap

Mobility of the Day: Quad Smash (pg. 324)
Improves: Hip function, knee, hip, and lower back pain.

SKILLS CLASS (Midtown @ 4:30PM)
Improve our snatch!

Day of the Deadlift

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Click here to see Coach Jacob’s programming walk through for the week where he goes over each workout and how to attack it for optimal efficiency!

GROUP CLASS WORKOUT

Warm Up:
2 minutes machine
20 leg swings
1 minute ankle dorsiflexion stretch (each side)
15 PVC pass throughs
15 PVC good mornings
3 rounds:
10 air squats
10 Russian kettle bell swings (heavy)
5 groiners (each side)

Strength: Back Squat (14 minutes)
CrossFit: find 1 rep max
CrossFit Lean/Volume: 5×6 (choose weight)

MetCon:
CrossFit:
3 Rounds
21 kettle bell swings (53#/35#)
15 pull ups
9 deadlifts (205#/135#)
*1 minute rest after each round
13 minute time cap

CrossFit Lean:
20-15-10-15-20
deadlifts (95#/65#)
calorie bike/ski (alternate)

Mobility of the DayYoga or ROMWOD.

Double Under Your Spell

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Accessory Work: (15 minutes)
Super Set
4 x 8 weighted lunges (heavy)
4 x 30 band pull aparts
4 x 1 minute plank hold 

MetCon:
CrossFit:
Every 4 Minutes for 4 Rounds
10 pull ups
15 push ups
20 kettle bell swings (53#/35#)
40 double unders/60 singles
Adv: chest to bar pull ups, 10 handstand push ups

CrossFit Lean:
16 Minute AMRAP
5 Rounds
20 wall balls (20#/14#, 10’/9′)
10 box jumps (24″/20″)
Cash Out: max calories on the rower

Mobility: 10 minutes. Pick a weakness, attack it. Get better. Give you body the attention it deserves.

Can’t Stop, Won’t Stop!

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GROUP CLASS WORKOUT
Warm Up:
2 minute machine
Dynamic Coach Warm Up
Finish with:
20 arm circles
15 PVC pass throughs
15 PVC good mornings

Strength: Strict Press (every 1:20)
CrossFit:
 5×4 (choose weight)
CrossFit Lean: no strength

MetCon:
CrossFit:
15 minute AMRAP
50 wall balls (20#/14#, 10′,9′)
40 calorie row
30 box jumps
20 power cleans (115#/75#)
10 shoulder to overhead (115#/75#)
Adv: 155#/105#, add 5 muscle ups to the workout

CrossFit Lean:
2 Rounds
20 minute AMRAP
20 calorie ski
20 burpees
20 V-Ups
20 med. ball slams (20#/15#)
20 calorie bike
3 minute rest in between rounds

Mobility of the Day: Glute Smash (pg. 300)
Improves: Lower back and hip pain, “knee out” position

 

SKILLS CLASS (Midtown @ 4:30PM)
Hamstrings & Lower Back

 

LADIES NIGHT (Midtown @ 6:30PM)
Warm Up:
Simon Says (hollow rock)
2 Rounds:
15 air squats
10 KB swings
5 inch worms
Finish with:
20 PVC pass throughs
20 PVC good mornings

Skill of the Month: Muscle Ups
5 x 5 Russian dips

MetCon:
10 Rounds
10 calorie bike
3 front squats (115#)

AMRAPpers Delight

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Group Class Workout

Warm Up:
3 laps
1 minute plank
2 rounds:
20 Russian kettle bell swings
12 single arm kettle bell high pulls
10 pushups
Finish with:
20 scorpions
20 leg swings
15 PVC pass throughs
15 PVC good mornings
Clean progression

Strength: (every 1:15)
CrossFit: 9 x 1 power clean + 1  clean (touch and go), increase weight
CrossFit Lean/Technique: 9 x 2 power cleans + 1 front squat

MetCon:
CrossFit:
3 Rounds
5 minute AMRAP
7 deadlifts (185#/125#)
14 calorie ski or row
21 AbMat sit ups
2 minute rest after each round
Adv: 225/155
*Continue where you left off after each round.

CrossFit Lean:
3 Rounds
5 minute AMRAP
15 deadlifts (95#/65#)
12 calorie bike
9 push ups
2 minute rest after each round
*Continue where you left off after each round.

Mobility of the Day:  Couch Stretch (pg.331), 2-3 minutes each side.
Improves: Squat position, hip and lower back pain.

Synchronized CrossFitting

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds 30 second work/30 second rest @ 80-85% intensity
2 rounds:
15 heavy goblet squats
15 V-ups
20 banded good mornings
Finish with:
1 minute banded hip capsule
15 PVC pass throughs

StrengthBack Squat (every 1:25)
CrossFit: 8×1 @ 90% (HEAVY)
CrossFit Lean: 8×4 @ moderate weight

MetCon:
CrossFit:
Partner WOD
50-40-30-20-10
synchronized air squats
50-40-30-20-10
toes to bar
25-20-15-10-5
power snatches (95#/65#)

*18 minute time cap

CrossFit Lean:
100 calorie machine
100 lunges
100 ring rows
100 lunges
100 calorie machine

*40 minute time cap

Mobility: Quad Smash (pg. 324)
Improves: Hip function, knee, hip and lower back pain.

SKILLS CLASS (Midtown @ 4:30PM)
handstands push ups/shoulders

Leo & Alvie Handstand

Quick Thrusters

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Click here to see Coach Jacob’s programming walk through for the week where he goes over each workout and how to attack it for optimal efficiency!

GROUP CLASS WORKOUT

Warm Up:
3 rounds:
10 calorie machine
20 band pulls
10 pushups
10 single arm kettle bell lunges (each side)
Finish with:
1 minute banded overhead distraction
15 PVC pass throughs
15 PVC good mornings

Skill Work15 minutes
Handstand Pushups/Handstand Walks/Tripod Headstands

MetCon:
CrossFit:
3 Rounds
15/11 calorie bike
11 thrusters (95#/65#)
7 lateral burpees

CrossFit Lean:
3 Rounds
10 calorie row
10 dumbbell thrusters (35#/25#)
10 jump switch lunges
Cash Out: 40 burpees

Mobility of the Day: Yoga or ROMWOD

Burpees: Love them, hate them, do them.

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Accessory Work:
Superset (5 Rounds)
max reps seated barbell press (no more than 30), alternate between front and back
15 kettlebell high pulls

MetCon:
CrossFit AND CrossFit Lean:
20 minute EMOM
odd minutes: 10 burpees
even minutes: 15 AbMat sit ups
Adv: 12 burpees & 20 AbMat sit ups

Mobility: 10 minutes – pick a weakness, attack it. Get better and give your body the attention it deserves.

 

For the Pull Up Freaks

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Warm Up:
3 Rounds: 
40 seconds work/20 seconds rest on a machine at 80% effort
Then: 2 Rounds: 20 Russian KB swings, 25 band pull aparts, 30 toe touches
Finish with: 20 scorpions, 20 leg swings, 15 PVC pass throughs, 15 PVC good mornings

Strength: Sumo Deadlift (every 1:20) 
CrossFit: 
5×6 @ 65-75%
CrossFit Lean: No strength

MetCon:
CrossFit:
10 minute AMRAP

9 pull ups
9 overhead squats (115#/75#)
Adv.: 3 bar muscle ups
Scaled: front squats

CrossFit Lean:
40 minute AMRAP
40 calorie machine (alternate each round)
30 push ups
20 kettlebell swings (53#/35#)
10 pull ups/ring rows

Mobility of the Day: Glute Smash (pg. 300)
Improves: Lower back and hip pain, “knee out” position.

 

SKILLS CLASS (Midtown @ 4:30PM)
power lifting fun

 

LADIES NIGHT (Midtown @ 6:30PM)

Warm Up:
Team air squats, lunges and sit ups
20 PVC pass throughs, 20 PVC good mornings

Skill of the Month: Muscle Ups
10 minute EMOM
odd: 5 ring pull ups
even: 5 ring transitions

3 x 10 hip to rings

MetCon:
“Annie”
50-40-30-20-10
double unders
sit ups