`

Comment

Saturday - Monday, May 19th - 21st

Saturday

Warmup: Coaches Choice

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

Super Saturday WOD: 

 First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, was killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.  According to Manion’s sister, Ryan, the workout is comprised of some of her brother’s favorite exercises. "This WOD was very deliberate in the way it was put together." She serves as president of the  Travis Manion Foundation , which provides resources for veterans and hosts community service projects. “My brother was a wrestler at the Naval Academy and had very strong legs, so this WOD is all dedicated to legs,” she says.  

First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, was killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

According to Manion’s sister, Ryan, the workout is comprised of some of her brother’s favorite exercises. "This WOD was very deliberate in the way it was put together." She serves as president of the Travis Manion Foundation, which provides resources for veterans and hosts community service projects. “My brother was a wrestler at the Naval Academy and had very strong legs, so this WOD is all dedicated to legs,” she says.
 

"Manion"

7 Rounds for Time

400 Meter Run

29 Back Squats 135/95#

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

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: 6 rounds of

12 Standing Leg Swings 

12  pushups

12 jumping jacks

12 PVC Good mornings

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

Super Set - 3 Rounds ~ Not for Time

A - Power Jerks x 8

B - KB or DB Seated Arnold Presses x 12

C - Barbell Rear Delt Raises x 10

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

WOD:  5 Rounds with 1 minute Rest between each AMRAP

3 Minute AMRAP

3 Power Cleans 135/95#

3 Ring Dips 

Comment

Comment

Friday, May 18th

Warmup: 3 Rounds of

1 Dumpster Dash

10 DU's

1 Rope climb

10 Pushups

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

Super Set ~ 5 Rounds not for Time

A - Bench Press x 10

B - Chin-ups x 6

C - Bent over Rows x 10

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

WOD: 6 Rounds for Time

20 KBS 70/55#

12 Burpee over KB

1 Dumpster Dash/Farmers Carry with KB

Comment

Comment

Thursday, May 17th

Warmup: 

4 Rounds ~ not for time

250 meter row

60 ft Hand Stand Walk or Bear Crawl

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

SuperSet = We are starting a micro-cycle of hypertrophy training! When doing supersets you should be moving from movement to movement without rest. The rest will occur when the entire round is completed; then the athlete should rest as needed.

SuperSet: 4 Rounds ~ Not for Time

A - Back Squat x 10

B - Bulgarian Split Squat x 10 (5 on each leg)

*Rest between rounds as needed

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

WOD: Teams of 2 or 3 

50-40-30-20-10

Power Snatches 75/55#

Double Unders

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

Endurance: Meet at YMCA @ 6 am

Team Swim

Comment

Comment

Wednesday, May 16th

Warmup: 8!

Calorie Row

Burpee over rower

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

SuperSet = We are starting a micro-cycle of hypertrophy training! When doing supersets you should be moving from movement to movement without rest. The rest will occur when the entire round is completed; then the athlete should rest as needed.

SuperSet: 5 Rounds ~ Not for Time

A - Sumo Deadlift x 6

B - Kettlebell Goblet Squats x 10

C - Skin the Cat x 3

*Rest between rounds as needed

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

WOD 1: OTM x 20 minutes

Odd minutes: 3 Squat Cleans 155/105#

Even minutes: 10 Box Jumps & Overs 24/20"

WOD 2: OTM x 12 minutes

100 meter sprints

Comment

Comment

Tuesday, May 15th

Warmup: 12 minutes of

30 seconds L-Sit Holds

10 KB Single Legged Deadlift

10 Supermans

30 second HS Holds

Dumpster Dash

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

SuperSet = We are starting a micro-cycle of hypertrophy training! When doing supersets you should be moving from movement to movement without rest. The rest will occur when the entire round is completed; then the athlete should rest as needed.

SuperSet: 5 Rounds ~ Not for Time

A - Shoulder Press x 5 (moderate weight)

B - Kettlebell High Pull x 10

C - Banded Pull A-Parts x 20

*Rest between rounds as needed

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

WOD: 3 Rounds for Time

800 Meter Run

30 Pushups

30 Jumping Lunges 

30 Ab Mat Situps

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

Endurance: Meet at ECC @ 6 am

20, 30 or 40 Minutes out and Back ~~ Must Negative Split 

 

Comment

Comment

Saturday - Monday, May 12th - 14th

Saturday

Warmup: Coaches Choice

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

Super Saturday

"Allison" 

For Time:

1000 Meter Row

25 PUllups

25 Wall Balls 20/16#

25 Power Cleans 95/65#

25 Bar over Burpees

25 Thrusters 95/65#

25 Toes to Bar

1 mile run

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

Sunday - 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

Warmup: 10!

Ball Slams

Russian Twist with ball

10 meter back pedel

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

SuperSet = We are starting a micro-cycle of hypertrophy training! When doing supersets you should be moving from movement to movement without rest. The rest will occur when the entire round is completed; then the athlete should rest as needed.

SuperSet: 5 Rounds ~ Not for Time

A - Front Squats x 5 (moderate weight)

B - Weighted Back Extensions x 8 (using plates)

*Rest between rounds as needed

WOD: 15 Minute AMRAP

15 Wall Balls 20/16#

15 Knees to Elbows

15 Calorie Row

Comment

Comment

Friday, May 11th

 Happy Birthday to the official First Lady of Elm City CrossFit 

Happy Birthday to the official First Lady of Elm City CrossFit 

Warmup: 3 Rounds of

10 KBS

20 ab mat situps

30 double unders

2 Rope Climbs

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

Body Building Friday

4 Rounds ~ not for time

10 DB Bench Press

10 Single Arm DB Rows (10 on each arm)

10 OLY bar High Pulls

10 DB Side Raises 

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

WOD: 4 Rounds For Time

Run Around the Building

15 Snatches 95/65#

15 Buprees

Comment

Comment

Thursday, May 10th

Warmup: 12 minutes of

5 Heaving Snatch Balance

7 Floor Presses

9 Ring Rows

12 Box Jumps

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

Buy-in: 1 Mile Run

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

WOD: Team Total ~ Teams of 2 

7 Minutes to Establish a 2 Rep Max at Each Station with 3 minutes rest between each

Station 1: Deadlift - 2 Rep Max 

Station 2: Front Squat - 2 Rep Max

Station 3: Hang Clean - 2 Rep Max (can be hang squat clean)

 

**Score = total weight for the team

Comment

Comment

Wednesday, May 9th

Warmup: 3 rounds of

12 weighted step-ups 

3 forward rolls

1 dumpster dash

12 reverse hypers

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

Buy-in: 50 Burpees for Time

**Top of each minute do 10 DU's 

*** 6 Minute Cap

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

Strength: OTMX8 Minutes 

3 Back Squats @ BW or BW ++

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

WOD: 4 x 3 Minute AMRAP with 2 minute rest between

5 KBS 70/55#

5 Box Jumps 30/24"

 

Comment

Comment

Tuesday, May 8th

Warmup: 15 minutes of

30 banded pull aparts

20 standing banded high pulls

10 medball cleans

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

Skill: 10 minutes to work on rope climb practice

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

 Power Couple - Emily and Tyler ~ Good luck out west

Power Couple - Emily and Tyler ~ Good luck out west

WOD: "Tyler & Emily" -

This workout is in honor or Tyler and Emily who have been Elm City CrossFit members for many years! We wish you well in your new home with new adventures and best of luck. You will be dearly missed by our community.

4 Rounds for Time

10 Thrusters 135/95#

20 Pushups

30 Situps

40 Calorie Row

50 Double Unders

400 meter run

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

Endurance: Meet at ECC @ 6 am 

10 x 200 meter row + 200 meter run ~ Self Regulated Rest

Comment

Comment

Saturday - Monday, May 5th - 7th

Saturday

Warmup: Coaches Choice

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

Super Saturday WOD --> For Time

50-40-30-20-10

Sumo Deadlift High Pull 95/65#

Calories Row

GHD Situps

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

Sunday

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

**7 AM Sunday Funday 

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

Monday

Warmup: 6 rounds of

12 Standing Leg Swings 

12  pushups

12 jumping jacks

12 PVC Good mornings

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

Strength: Push Press 3x10 @ 40-50% of BW 

*with 10 weighted ring rows after each set

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

WOD: 21-15-9

Deadlift 185/115#

Burpee over bar

Pullups 

Comment

Comment

Friday, May 4th

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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

Buy-in: Body Builder Friday

4x10 Dumbell Incline press 

4x10 Trap bar Shoulder Shrugs

4x10 Plate Raises

4x10 Standing Single Dumbell Tricept Ext

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

WOD: 5 Rounds for Time

20 Push Press 75/55#

400 meter run

Comment

Comment

Thursday, May 3rd

Warmup: 8!

Calorie Row

Burpee over rower

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

Strength: Front Squat 6x3

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

WOD: Teams of 2 or 3

3 Rounds for Time

100 DU's

80 Wall Balls 20/14#

60 Pullups

30 Lunges with Wall Ball

20 Partner Sit-ups with wall ball over box

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

Endurance: Meet at YMCA Pool @ 6 am

Team Swim

Comment

Comment

Wednesday, May 2nd

Warmup: 12 minutes Athlete's Choice

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

Strength: Bench 4x15 @ 60/70% of BW

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

WOD: 20 Minute AMRAP

2 Rope Climbs

4 Deadlifts 315/185#

6 Ring Dips

12 Calorie Row 

Comment

Comment

Tuesday, May 1st

Warmup: 12 minutes of

20 banded pull aparts

1 dumpster dash

2 forward rolls

20 banded monster walks

2 minutes squat therapy

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

Strength: 10 minutes to establish a max weight power Clean

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

WOD: 10 Rounds for Time

3 Deadlifts 155/105#

5 Hang Cleans 155/105#

20 Double Unders

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

Endurance: Meet at ECC @ 6 am

2 Rounds for time

25 Pullups

50 Pushups

75 Air Squats 

1 mile Run

Comment

Comment

Saturday - Monday, April 28th - 30th

Saturday

Warmup: Coaches Choice

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

Super Saturday WOD: For Time

800 meter Run then,

6 Rounds of

5 Power Snatches 135/95#

10 Toes To Bar

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 --> Everyone Welcome!

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

Monday

Warmup: 60 Med ball Squat Clean 

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

WOD: For Time

800 meter run

40-30-20-10 of 

Burpees

Box Jumps 24/20"

KBS 55/35#

800 meter run

Comment

Comment

Friday, April 27th

Warmup: 15 minutes

Athlete's Choice

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

Strength: Thruster 6! ~ Not For Time (Increasing Loads)

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

WOD: Death by Push-ups + Situps 

Minute 1: 1 pushup + 1 Situp

Minute 2: 2 pushups + 2 Situps

Minute 3: 3 pusups + 3 Stiups

continue until failure... 

Comment

Comment

Thursday, April 26th

Warm up: 2 min row then

2 rounds of

10 squat therapy w/ PVC

10 burpees

1 rope climb

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

Strength: Push Press 6x3 ~ Increasing Loads

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

WOD: Team Cindy ~ Teams of 2 Athletes

24 Minute AMRAP

Partner A Runs 400 meter run

Partner B Performs "Cindy"

5 Pull-ups

10 Pushups

15 Air Squats

*Once Partner A comes back - Partner B Switches ==> Athletes much swap

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

Endurance: Meet at YMCA Pool @ 6 am

Team Swim

Comment

Comment

Wednesday, April 25th

Warmup: 3 rounds of

12 weighted step-ups 

3 forward rolls

1 dumpster dash

12 dumbell shoulder presses

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

Buy-in: 4x8 Reverse Hypers

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

Strength: Deadlifts 3x10 @ BW

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

WOD: OTMx20 Minutes

Odd Minutes: 6 Power Cleans @ 50% of BW

Even Minutes: 20 DU's 

Comment

Comment

Tuesday, April 24th

Warmup: 4 Rounds ~ Not For Time

10 Ring Rows

15 Air Squats

20 Alternating Single Leg KB deadlifts

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

Strength: Weighted Good Mornings (with OLY BAR) 4x8

with 6 weighted knees to elbows or knee ups after each set

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

WOD: For Time

1 Run Around the Building

40 KBS 55/35#

2 x Run Around the Building

30 KBS 

3x Run Around the Building

20 KBS

4x Run Around the Building

10 KBS 

5x Run Around the Building

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

Endurance: Meet at ECC @ 6 am

YOKE MILE!

Comment