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Saturday - Monday, July 21st-23rd

Saturday

Warmup: Coaches Choice

+++++++++++++++++++++

WOD: 7 minute AMRAP:

15 Push Press 135/95#

15 Push Press 155/105#

15 Push Press 185/135#

rest 3 minutes

7 Minute AMRAP:

15 Power Cleans 135/95#

15 Power Cleans 155/105#

15 Power Cleans 185/135#

==========================

Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

**7 am Sunday Funday ~ Everyone is welcome even non members

==========================

Monday

Warmup: 10 minutes of

20 meter banded walks

20 banded deadlifts

20 banded standing flies

20 wipers

++++++++++++++++++++

Strength/Skill: 20-30 HSPU's ~ not for time

++++++++++++++++++++

4x3 Minute AMRAP's of

3 HSPU's 

3 Bar Muscle Ups

3 Box Jump Overs 24/20"

2 Minute Rest between each round

++++++++++++++++++++++++++++

Strength: OTMx8 Minutes

3 Thrusters 135/95#

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Friday, July 20th

 Lisa tackling the box jumps after a stormy run on Tuesday!

Lisa tackling the box jumps after a stormy run on Tuesday!

Warmup: 3 Rounds - Not for Time

10 OHS

10 Hand Release Pushups

10 Weighted Supermans

10 Weighted Situps

++++++++++++++++++++++

Speed Strength: Half "Linda"

5! of

Deadlifts 1.5xBW

Bench 1x BW

Clean .75xBW

***6 minute CAP

Rest 10 minutes then,

5 Rounds of

15 Double KB Sumo Deadlifts 55's/35's

10 Double KB Russian KBS 

5 Double KB Shoulder to Over-head

400 meter run

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Thursday, July 19th

 Not sure which is more awesome: arm-in-arm team sit-ups... or the fact that Monday's 5:30 class was full of bad-ass women.

Not sure which is more awesome: arm-in-arm team sit-ups... or the fact that Monday's 5:30 class was full of bad-ass women.

Warmup: 3 Rounds of

10 second HS Hold

20 Skiers

30 Over-head Walking Lung Steps

40 Single Under Jump Ropes

+++++++++++++++++++++

WOD: Teams of 2 or 3 ~ for Time

100 Cal Row

100 Ab Mat Situps

100 Wall Balls 20/14#

100 Shoulder to Over-Head 75/55#

100 Wall Balls 

100 Ab Mat Situps

100 Cal Row

+++++++++++++++++++++

Sellout: 20 Snatches 165/95#

-------------------------------------

Endurance: Meet at YMCA @ 6 am 

Team Swim 

 

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Wednesday, July 18th

Warmup: 5 Rounds of

5 Pullups

10 Push ups

15 Air Squats

++++++++++++++++++

Skill: 10 minutes of Hand Stand Practice

++++++++++++++++++

WOD: 10! Back Squat ~ Must be taken from the floor + must be performed unbroken

with 200 meter row immediately following the squats 

*Athletes can change weights

*Athletes rest between each round

*Athletes should move as much weight as possible 

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Tuesday, July 17th

Warmup: 4 Rounds of

1 Dumpster Dash

2 forward rolls

3 wall walks

4 box overs

+++++++++++++++++++++

Strength: Push Press 5x15

+++++++++++++++++++++

WOD: 3 Rounds for Time

400 meter run

21 Box Jumps 24/20"

12 Deadlifts @ BW

----------------------------------

 Happy Birthday Daisy! Well on Wednesday but this Endurance WOD is yours!!

Happy Birthday Daisy! Well on Wednesday but this Endurance WOD is yours!!

Endurance: Meet at ECC @ 6 am

"Daisy" - Daisy will be 12 years old on 7/18! 

12 Rounds for Time

7 KBS 70/55#

18 Burpees

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Saturday - Monday, July 14th - 16th

 Cintia working hard through the lunge steps Thursday!

Cintia working hard through the lunge steps Thursday!

Saturday

Warmup: Coaches Choice

+++++++++++++++++++++

WOD: For Time

1 mile run

50 pullups

800 meter run

50 KBS 55/35#

400 meter run

50 burpees

rest 10 minutes 

6 minute AMRAP of:

3 HSPU's

3 Ring Muscle Ups

=======================

Sunday

Amnest - Pick a workout you may have missed during the week or work on a skill

**7 am Sunday Funday ~ Everyone welcome

========================

Monday

Warmup: Coaches Choice

++++++++++++++++++++++

20 minutes to practice Bar Muscle ups

++++++++++++++++++++++

WOD: 12 Minute AMRAP

7 Power Snatches 95/75#

20 Double Unders 

 

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Friday, July 13th

 Yeah, you can come up with your own caption for this one...

Yeah, you can come up with your own caption for this one...

Warmup: Coaches Choice

+++++++++++++++++++++

WOD: 20-18-16-14-12-10-8-6-4-2 of:

Single Arm KB shoulder to Over-head 55/35#

Ab Mat Situps

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Thursday, July 12th

 Nicole makes kipping knee-ups look easy on Tuesday!

Nicole makes kipping knee-ups look easy on Tuesday!

Warmup: Coaches Choice

+++++++++++++++++++++

OTM x 12 minutes

3 Shoulder Presses

++++++++++++++++++++

4 x 3 minute AMRAPs 

3 Squat Cleans 155/95#

6 Front Rack Lunges

20 DU's

Rest 2 minutes

----------------------------------

Endurance: meet at YMCA Pool @ 6 am

Group Swim

 

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Wednesday, July 11th

 Good luck in the wild west, Sarah!  You will always have a home at ECC.  We will miss you!

Good luck in the wild west, Sarah!  You will always have a home at ECC.  We will miss you!

Warmup: Athletes Choice

++++++++++++++++++++

Bench: 10-8-6-4-2

++++++++++++++++++++

WOD: For Time

800 meter run

20 clean and Jerks 135/95#

10 box jumps 24/20"

15 pullups

400 meter run

20 Wall balls 

10 clean and Jerks 

10 box jumps 

30 Pullups

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Tuesday, July 10th

 You can do anything you put your mind to.

You can do anything you put your mind to.

Warmup: 10 minutes of Athletes choice

+++++++++++++++++++++++++++++++

Buy-in: Tabata Pushups

+++++++++++++++++++++

OTM x 22 minutes

Odd minutes - 3 Back squats ~ taken from the floor

Even minutes - 6 Toes to Bar

++++++++++++++++++++++++

5 Rounds for Time

10 Burpees

20 Double Unders 

---------------------------------------------------------------

Endurance: Meet at ECC @ 6 am

10 x 10 KBS + 200 meter sprints 

**Partner Workout ~ Group 1 goes and Group 2 starts when the last member of each group finishes

 

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Saturday - Monday, July 7th - 9th

 Great day, great community.  Happy 4th of July weekend!

Great day, great community.  Happy 4th of July weekend!

Saturday

Warmup: Coaches Choice

+++++++++++++++++++++

WOD: For Time

800 meter run then,

6 Rounds of 

5 Power Snatches 135/95#

10 T2B

15 Wall Balls 20/14#

then,

1 mile run

==========================

Sunday

Amnesty - Pick a workout you may have missed or work on a skill 

**7 am Sunday Funday

=============================

Monday

Warmup: 10 minutes of

10 meter frog hop

10 meter butt kicks

10 meter bear crawl

10 meter inch worms

++++++++++++++++++++

Hang Snatch: 6x3

++++++++++++++++++++

WOD: 15 minute AMRAP

1000 meter row then,

20 Hang Power Snatches 95/75#

20 Front Squats 95/75#

20 Sumo Deadlift High Pull 95/75#

*only row once

 

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Friday, July 6th

 Marissa and Sarah putting in that work!

Marissa and Sarah putting in that work!

Warmup: 4 Rounds of

10 jumping pullups

10 KBS

10 KB shoulder to overhead

10 Calorie row

+++++++++++++++++++++++

Sumo Deadlift: 6x3

+++++++++++++++++++++++

WOD: For Time

100 Overhead lunges 95/65#

**Each time the athlete breaks (bar touches the ground) must perform the following:

1 Rope Climb

8 Deadlifts 95/65#

4 Hang Cleans 95/65#

2 Jerks 95/65#

 

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Thursday, July 5th

Warmup: 12 minutes of

200 meter row

10 KB Lunge Steps

5 Heaving Snatch Balances

3 wall Walks

++++++++++++++++++++++++

Front Squat: 5x5 ~ Moderate Weight

++++++++++++++++++++++++

WOD: 9-7-5 of

Thrusters 155/105#

Ring Muscle Ups

***7 Minute Cap

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Tuesday, July 3rd

Warmup: 3 Rounds of 

10 box pushups

20 banded pull aparts

10 ring rows

20 jumping jacks

10 lunges

20 jump ropes (singles)

+++++++++++++++++++++++

 Grand Opening - September 12, 2009 ~ Elm City CrossFit opened to "Chelsea"... There were only 5 athletes who completed the WOD Rx'ed that day! Wanna guess who they were?

Grand Opening - September 12, 2009 ~ Elm City CrossFit opened to "Chelsea"... There were only 5 athletes who completed the WOD Rx'ed that day! Wanna guess who they were?

WOD: "Chelsea"

OTM x 30  minutes of

5 Pullups 

10 Pushups 

15 Air Squats

----------------------------------

Endurance: Meet at ECC @ 6 am

10 Rounds for Time

400 meter run

10 Deadlifts 225/155#

500 meter row

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Saturday - Monday, June 30th - July 2nd

Saturday

 Bonnie, Woody, and Shirley are all smiles as they get through the 5 mile uphill during the Glacier Half Marathon! Get ready to "go the distance" with the Triple Three! 

Bonnie, Woody, and Shirley are all smiles as they get through the 5 mile uphill during the Glacier Half Marathon! Get ready to "go the distance" with the Triple Three! 

Warmup: Coaches Choice

+++++++++++++++++++++

WOD: "Triple 3"

For Time:

3000 meter row

300 Double Unders

3 Mile Run

==========================

Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill 

*7 am Sunday Funday ~ Everyone welcome even non members

===========================

Monday

Warm up: 2 min row then

2 rounds of

10 squat therapy w/ PVC

10 burpees

1 rope climb

+++++++++++++++++++++++

Strength: Jerks 1x5, 3x3, 3x1

*Last sets should be split jerks

+++++++++++++++++++++++

WOD: 3 Rounds for Time

50 Medball Cleans 20/16#

50 Ab mat Situps

800 meter run

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Friday, June 29th

 Greg gets some height on Thursday's double-unders!

Greg gets some height on Thursday's double-unders!

 Warmup: Athletes Choice

++++++++++++++++++++++

Strength: Bench Press 35 Reps @ BW

*Each time you rack the bar the athlete performs 5 Dead hang Pullups 

+++++++++++++++++++++++++

WOD: For Time

Row 100 Calories

**Top of each minute perform 5 double KB Thrusters 55/35#

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Thursday, June 28th

 Never forget where you came from!

Never forget where you came from!

Warmup: 4 Rounds of

8 dumbell lateral raises

8 dumbell side raises

20 dumbell presses

8 dips

20 jumping squats

+++++++++++++++++++++++++

Strength: Squat Clean x 20

**Athlete should accumulate 20 total reps (all singles) working on technique and increasing weight. Warmups do count in the total number 

++++++++++++++++++++++++++

WOD: Teams of 2

100 Jumping Lunges

50 Pullups

100 box jumps 20"

50 Ring Dips

100 calorie row

50 KBS 70/55#

100 Situps

50 Sumo KB Deadlift High Pulls 70/55#

100 Double Unders

50 Single Arm KB S2OH

 

 

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Wednesday, June 27th

Warmup: 3 Rounds ~ Not For Time

50 Double Unders or Single Unders

20 Over-head Walking lunges with OLY bar

+++++++++++++++++++++++++++++++++++

Strength/Skill: Snatch 1x5, 2x3, 3x1

++++++++++++++++++++++++++++++

WOD: OTM x 20 minutes

Odd Minutes: 3 Snatches @ 75% of last rep weight

Even Minutes: 3-5 HSPU's

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Tuesday, June 26th

Warmup: 3 Rounds ~ Not for Time

12 back extensions

9 pushups

7 box jumps

5 pullups

1 dumpster dash

++++++++++++++++++++++++++++

Strength: OTMX 8 mInutes

3 Push Presses

++++++++++++++++++++++++++++

WOD: "Kelly"

5 Rounds for Time

Run 400 meters

30 Box Jumps 24/20"

30 Wall Balls 20/14#

--------------------------------------------------

Endurance: Meet at ECC @ 6 am ~ Taken from CrossFit Linchpin!

20! of Burpees 

with 400 meter run after each round 

*Wear a weighted vest!

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