Tuesday 9.27.2016

Climb On till morning!  (Peter Pan Reference)

1. "Uh Oh" 

AMRAP 18:00
18 Calorie Row
18 Box Jump Overs (24/20'')
18 Wall Balls (20/14)
18 Ring Dips

2. Tempo Back Squat (Wave)

3 @ 70%
1 @ 85%
3 @ 70%
1 @ 85%
3 @ 70%
1 @ 85%

3. Gymnastics Developmnt

5Unbroken Sets:
3 Strict C2B Pull Ups
4 Strict Pull Ups
5 Kipping C2B Pull Ups
6 Kipping Pull Ups

-Rest as needed-
 

Monday 9.26.2016

Fully stocked with deliciousness!

**ATTENTION CFE: Today we roll out a new programming structure, as we test out some new ideas for how to better provide you the best program available to increase fitness, avoid injury, and enhance the overall quality of your life. To summarize below - we're going with a three tier system. Number One (1) is always going to be the focus of the class and the primary training stimulus for our GPP program. However, there are two other options should anyone want to come in early or stay late and put in some extra work. This extra guidance is set up to compliment the training regimen of the week, but also hit some taste buds that haven't been satiated in a while. Priority goes 1-2-3, if you can only stick around for one thing after/before class - make it priority 2 and skip 3. Hope this makes sense. Should you have any questions - don't hesitate to ask one of your coaches. Cheers!

1. "Gargantuan"
For time:
1-2-3-4-5-4-3-2-1
Power Clean & Jerks (185/125)
5-10-15-20-25-20-15-10-5
T2B

2. Squat Clean & Jerk
5x3, across [not TnG]

3. Skill/Breathing Work
5 Rounds:
15 Cal Airdyne
30 Unbroken Double Unders*
-Rest as needed between rounds-
*Scale as needed based on ability.
Strive to preserve a fast and intense pace.

 

Wednesday 9.21.2016

-Coach Gassman, Founder and CEO of CrossFit

Weight Lifting Wednesday

Front Squats (20:00)
10-1-10-1-10-1, climbing
(So, hit a moderate set of 10, add weight and hit a heavy single. The goal is to climb each set, and hit a heavy/challenging single at the end of it all)

Secondary

1. Optional Conditioning
5 Rounds, each for time:
20 Cal Airdyne
10 Burpees
5 Stone Shoulders (95/75)
-Rest 2-3:00 between efforts-

2. Pendlay Rows
3x7, across

Tuesday 9.20.16

Debbie getting after it at the Granite Games. Can't express enough how awesome you are. 

"Bojangle"

AMRAP 5:00
30 Double Unders
15 Hang Power Cleans (135/95)

-Rest 5:00-

AMRAP 5:00
24 Double Unders
12 Front Rack Lunge Steps (115/75)

-Rest 5:00-

AMRAP 5:00
18 Double Unders
9 Push Jerks (95/65)

SECONDARY

1. 10x200m Run, Rest 1:00

2. Muscle Up - 5x3-7 reps, stay under max effort set

3. Mobilize

 

Monday 9.19.2916

Earned Kids getting AFTER it Saturday Morning!

"Blink"
For time:

 

21-18-15-12-9-6-3

KB Swing (53/35)

Push Up

Sit Up

 

 

SECONDARY WORK

 

1. Push Press
3 Sets x Max Reps @ bodyweight

 

2. Core Work
a) L-Sit/Ring Support (on p-bars/ring)
10x:10, rest as needed


b) Hanstand Hold, facing wall - hollow body
10x:20, rest as needed
  

Friday 9.16.2016

Carrie crushing rope climbs. 

UPCOMING EVENTS:

- SEPTEMBER 17: 
WHOLE LIFE CHALLENGE BEGINS!
[LINK TO REGISTER]
[LINK FOR INFO/BREAKDOWN]

WOD

"Cerebellum"
Teams of two,
For time:

800m Run (together)
75 Wall Balls (30/20)
30 Power Snatches (155/105)
75 Wall Balls (30/20)
800m Run (together)

SECONDARY

1. Midline (Courtesy Comptrain)
50 GHDSU
50 Hip Extensions
120 Second Stone Hold, 95/75 (Bear Hug Style)
35 GHDSU
35 Hip Extensions
90 Second Stone Hold,  95/75(Bear Hug Style)
20 GHDSU
20 HIp Extensions
60 Second Stone Hold 95/75 (Bear Hug Style)

2. ROMWOD
 

Thursday 9.15.2016

The newly-wed Johnsons exploring Viking Country!

UPCOMING EVENTS:

- SEPTEMBER 17: 
WHOLE LIFE CHALLENGE BEGINS!
[LINK TO REGISTER]
[LINK FOR INFO/BREAKDOWN]

WOD

"Little Mouse"

3:00 Max Calorie Row
3:00 Max Reps Push Press
3:00 Max Reps T2B
2:00 Max Calorie Row
2:00 Max Reps Push Press
2:00 Max Reps T2B
1:00 Max Calorie Row
1:00 Max Reps Push Press
1:00 Max Reps T2B

SECONDARY

1. 10-15:00 Goat Work - Pick something and have some fun. 

2. ROMWOD

Wednesday 9.14.2016

Debbie, we are so incredibly proud of you. Awesome job this weekend. 

"5 Reasons Why So Many Entrepreneurs Do CrossFit," 
[Article]

UPCOMING EVENTS:

- SEPTEMBER 17: 
WHOLE LIFE CHALLENGE BEGINS!
[LINK TO REGISTER]
[LINK FOR INFO/BREAKDOWN]

WOD

Get Weird Wednesday

1. Deadlift
20:00 to hit a heavy triple

-Rest 4:00-

2. "Heavy Hopping"
AMRAP 6:00
2-4-6-8-10-etc
Deadlift (60% of above)
Box Jump (30/24'')

SECONDARY

1. Kneeling Single Arm Presses
10x5-7, per arm

2. EMOM x 10
Odd: :20 Airdyne Sprint
Even: :20 L-Sit

Tuesday 9.13.2016

Steve and his partner Corey with a SOLID third place finish among some pretty stacked teams. Great job, boys!

UPCOMING EVENTS:

- SEPTEMBER 17: 
WHOLE LIFE CHALLENGE BEGINS!
[LINK TO REGISTER]
[LINK FOR INFO/BREAKDOWN]

WOD

"Flubber"
3 RFT:

400m Run
60 Double Unders
8/5 Muscle Ups

SECONDARY

1. Bench Press
5-5-3-3-1-1-1, climbing
*Superset with 5+/- Strict Pull Ups Immediately after each set. 

2. Core
Tabata Passthroughs on P-Bars
(See Coach)

Friday 9.9.2016

Coop says "Thank you for all the kind words, love and support. Now get me outa here!"

UPCOMING EVENTS:

- SEPTEMBER 10: GREAT EQUALIZER [LINK]

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

- SEPTEMBER 17 - WHOLE LIFE CHALLENGE
[LINK TO REGISTER]
[LINK FOR INFO/BREAKDOWN]

WOD

"Ziplock"
For time:
21-15-9
Burpee Box Jumps (24/20)
OHS (95/65)
*400m Run at the start of each round. 

SECONDARY

1. EMOM X 12
ODD: :20 Airdyne
EVEN: 1-5* Muscle Ups
*Based off max effort set. 

2. Core
L-Sit x 2:00 in hold
(as few sets as possible)

Thursday 9.8.16

Bubba's surgery is today. After recovery(however long that may be), he'll be swinging by the gym to say thank you in person to everyone who showed their love and support by donating to Matt's sneaky GoFund Me page. Seriously, everyone - thank you so much. It means more than you know.

UPCOMING EVENTS:

- SEPTEMBER 10: GREAT EQUALIZER [LINK]

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

- SEPTEMBER 17 - WHOLE LIFE CHALLENGE
[LINK TO REGISTER]
[LINK FOR INFO/BREAKDOWN]

WOD

"Bowser"
Teams of two,
AMRAP 20:00:

40 Calorie Row
40 KB Swings (53/35)
80' Walking Lunge Steps

*Split everything up 50/50, but break up
those numbers however you'd like.
  

SECONDARY

1. 10-15:00 of Goat Work

2. 100 Weighted Sit Ups AFAP

Wednesday 9.7.2016

#squad

"Why You Don't Need 8 Glasses of Water a Day,"
-College Humor

UPCOMING EVENTS:

- SEPTEMBER 10: GREAT EQUALIZER [LINK]

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

- SEPTEMBER 17 - WHOLE LIFE CHALLENGE
[LINK TO REGISTER]
[LINK FOR INFO/BREAKDOWN]

WOD

Weightlifting Wednesday

1) Beginning @ 0:00 on clock
12:00 To build to a heavy complex of:
1 Hang Squat Clean + 1 Front Squat + 1 Jerk

-Rest 6:00-

2) Beginning @ 18:00 Mark:
EMOM x 12
Odd: 100m Sprint
Even: 1 Complex @ 60% of Heaviest Complex

SECONDARY FOCUS

1. Run/Bike/Row x 10:00

2. ROMWOD

Friday 9.2.2016

Best of luck to this behemoth as he travels to Nebraska to compete at Nationals!
(He races dope-ass Miatas, BTW)

UPCOMING EVENTS:

- SEPTEMBER 10: GREAT EQUALIZER [LINK]

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

- SEPTEMBER 17 - WHOLE LIFE CHALLENGE
[LINK TO REGISTER]
[LINK FOR INFO/BREAKDOWN]

WOD

"Water Board"
4 RFT:

9 Lateral Burpees
15 Deadlifts (185/125)
21 Sit Ups (GHD/Abmat)

SECONDARY

1. 3 Rounds
20 Cal Airdyne
20 Stone Shoulders

2. Push Press 4x4, across

Thursday 9.1.2016

UPCOMING EVENTS:

- SEPTEMBER 10: GREAT EQUALIZER [LINK]

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

- SEPTEMBER 17 - WHOLE LIFE CHALLENGE
[LINK TO REGISTER]
[LINK FOR INFO/BREAKDOWN]

WOD

"Incinerator"
Teams of two,
AMRAP 20:00: 
10-20-30-40-50-etc.
Pull Ups
HSPU
*200m Run at the start of each round
(alternate 100m/per person)

SECONDARY

1. 10-15:00 Goat Work

2. ROMWOD

Wednesday 8.31.2016

Steph, the enforcer, making sure everyone's box jump prep is on point. 

TheFatRat - Monody (feat. Laura Brehm) [Video]

UPCOMING EVENTS:

- SEPTEMBER 10: GREAT EQUALIZER [LINK]

- SEPTEMBER 11: SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

- SEPTEMBER 17 - WHOLE LIFE CHALLENGE
[LINK TO REGISTER]
[LINK FOR INFO/BREAKDOWN]

WOD

"Weightlifting Wednesday"

1. Hang Squat Snatch
15:00 to hit a heavy double

2. Back Squat
15:00 to hit a heavy triple

SECONDARY

1. Aerobic Conditioning
2 Rounds:
600m Run
-Rest 2:00-
400m Run
-Rest 1:00-
200m Run
-Rest :30-

2. Core
10 Alternating Tabata Sets of:
Hollow Rocks
Plank Holds

3. ROMWOD

Gatorz Sunglass - Made in the USA