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Interruption by Burpees

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GROUP CLASS WORKOUT

Warm Up:
2 minute machine
3 rounds:
15 banded good mornings
10 leg swings (each direction)
7 push ups

Skills:
Rowing & Double Unders

MetCon:
CrossFit:
40 pull ups/70 ring rows
40 shoulder to overhead (75#/55#)
40 calorie row
*every minute complete 3 burpees

CrossFit Lean:
5 miles bike
150 air squats
4 mile bike
150 double unders
3 mile bike
75 AbMat sit ups
2 miles bike
75 Russian kettlebell swings (35#/26#)
1 mile bike

 

SKILLS CLASS (Midtown 4:30PM)
Legsssss

12 Days of Christmas

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In observation of Christmas we will be offering two classes at both locations today, regular class schedule will resume Tuesday.

Midtown: 10AM & 11AM
South: Noon & 1PM

GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Strength:
No strength

MetCon:
CrossFit & CrossFit Lean:
“12 Days of Christmas”

1 power clean (155#/105#)
2 shoulder to overhead (155#/105#)
3 front squats (155#/105#)
4 box jumps (24″/20″)
5 pull ups
6 burpees
7 kettle bell swings (53#/35#)
8 lunges (each leg)
9 wall balls (20#/24#, 10’/9′)
10 calorie row
11 toes to bar
12 deadlifts (205#/135#)

*MetCon works just like the song “12 Days of Christmas,” the WOD begins with:
1 power clean
then
2 shoulder to overhead
1 powerclean
then
3 front squats
2 shoulder to overhead
1 power clean
then
4 box jumps
3 front squats
2 shoulder to overhead
1 power clean
continue through this pattern until you complete the last round which begins with 12 deadlifts all the way up to 1 power clean.

No Escaping This One

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GROUP CLASS WORKOUT

Warm Up:
4 rounds: 40 seconds work/20 seconds rest on machine
2 rounds:
50 band pulls
15 pushups
15 situps
20 scorpions
15 PVC pass throughs
15 PVC good mornings

Accessory Work:
3 rounds:
12 strict pull ups
10 strict HSPU or 20 pushups
2 minute plank

MetCon:
CrossFit & CrossFit Lean:
For Time:
30 shoulder to overhead (75#/55#)
60 calorie machine
30 lunges (each leg)
60 cal machine
30 front squats (75#/55#)
60 AbMat sit ups
Then, immediately reverse the workout and cut the reps in half…
30 AbMat sit ups
15 front squats (75#/55#)
30 calorie machine
15 lunges (each leg)
30 calorie machine
15 shoulder to overhead (75#/55#)

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

A Whole Lotta AMRAPs

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GROUP CLASS WORKOUT

Warm Up:
1 minute banded front rack (each side)
5 minute AMRAP
10 PVC front squats (5 narrow, 5 wide)
8 PVC pass throughs
6 PVC good mornings
4 burpees

Strength: Front Squats (every 1:30)
CrossFit: 6×4 @75%
CrossFit Lean: no strength

MetCon:
CrossFit:
8 Rounds
2 minute AMRAP
5 box jumps (24″/20″)
5 chest to bar pull ups or 8 ring rows
1 clean (155#/105#)
Adv: (205#/135#)
1 minute rest
*Continue from where you left off.

CrossFit Lean:
3 Rounds
12 minute AMRAP
AMRAP #1
50 double unders
20 calorie row
10 burpees
2 minute rest
AMRAP #2
75 double unders
30 calorie row
15 burpees
2 minute rest
AMRAP #3
100 double edge
40 calorie row
20 burpees

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

 

SKILLS CLASS(Midtown 4:30PM)
Biceps & Triceps

 

LADIES NIGHT(Midtown 6:30PM)

Warm Up:
Hungry Hungry Hippos

Skill of the Month: Muscle Ups
No skill work

MetCon:
DE Ladies Night “12 Days of Christmas”
1 sumo-deadlift high pulls (55#)
2 thrusters (55#)
3 push press (55#)
4 cleans (55#)
5 power snatches (55#)
6 kettle bell swings (35#)
7 pull ups
8 toes to bar
9 box jumps (20″)
10 double unders
11 burpees
12 overhead walking lunges (25#)

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.