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Saturday - Monday, September 23-25th

SATURDAY

Warmup: Coaches Choice

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

WOD: 22 Min AMRAP of

12 Burpee Box Overs 24/20"

9 Shoulder to Over-Head 135/95#

6 Toes to Bar

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

SUNDAY

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

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

MONDAY

Warmup: 150 Double Unders

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

Strength: 4 Rounds ~ Not for Time

12 Seated Dumbell Presses

12 Dumbell High Pulls

12 Dumbell Rows (6 on each arm)

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

WOD: "Karen"

150 Wallballs for Time 20/14#

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Friday, September 22nd

Warmup: 12 minutes

10 kbs

20 meter bear crawl

30 second plank hold

40 jumping jacks

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

Body Building Buy-in: 3 Rounds of the following SuperSet

10 Dumbell bent over Flies

10 Dumbell flat bench Flies

10 Dumbell alternating Hammer Curls (on each arm)

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

WOD: For Time

3 Rope Climbs then,

21-15-9

Hang Clean 135/95#

Dips

then,

3 Rope Climbs

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Thursday, September 21st

Warmup: 12 minutes of

5 Heaving Snatch Balance

7 Floor Presses

9 Ring Rows

12 Box Jumps

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

Strength: Sumo Deadlift 7!

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

WOD: 3 Rounds for Time

Run Around the Building

15 Power Snatches 95/55#

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

Endurance: Meet at YMCA Pool @ 6 am

5x100, 10x50, 5x200 Rest = Work

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Wednesday, September 20th

Warmup: 2 rounds:

 300 meter row

 10 box jumps

20 lunges

10 med ball cleans

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

Buy-in: 4x10 Weighted Reverse Hypers (use medball for weight)

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

Strength: Shoulder Press 8x3

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

WOD: 2 Rounds For Time

800 meter run

20 KBS 70/55#

20 Pullups

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

Sellout: OTMX10 minutes

2 Thrusters @ 75% BW

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Tuesday, September 19th

Warmup: 10 minutes of

2 minutes squat therapy

15 meter bear crawl

15 weighted situps

15 supermans

15 jumping jacks

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

Strength: OTMX12 minutes

2 - Clean & Jerks

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

WOD: 3 Rounds of

1 minute max rep burpees

1 minute rest

1 minute max rep KBS 55/35#

1 minute rest

1 minute max rep goblet squat lunges

1 minute rest

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

Endurance: meet at ECC @ 6 am

5 Rounds for Time

300 meter row

Med ball suiside

12 box jumps

6 tire flips

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Saturday - Monday, September 16-18th

Saturday

Warmup: Coaches Choice

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

WOD: For Time

200 meter run

21 Power Cleans 95/65#

400 meter run

15 Power Cleans

800 meter run

9 Power Cleans

800 meter run

15 Power Cleans

400 meter run

21 Power Cleans

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

Sunday

SEBASTIAN STRONG – DOMINATE THE DAY

Sunday, Septemer 17th 8 am - 1 pm Everyone is welcome and encouraged to buy a tee shirt with all of the proceeds going to the Sebastian family.

Heats will be going every half hour!

In March, Jordan Sebastian, Elm City CrossFit athlete and college football standout, 24, was diagnosed with Stage IV colon cancer, and he has undergone multiple treatments and surgeries in the months since. After years of him having his family, friends, community and teammates backs, now it is our responsibility to return the favor!

Elm City CrossFit will be presenting this Hero WOD honoring Jordan and his fight with Cancer!

All CrossFitters, friends and everyone is invited! Event is free but a donation is expected. 

Don’t want to workout? That’s fine too. Community members, family and friends will be on hand selling shirts, raffle prizes and showing our support for Jordan.

All of the proceeds go to the Sebastian family.

Tee shirts can be purchased as part of your donation for $25 and can be picked up at Elm City CrossFit or at your Box!

Buy your tee shirt today or make a donation on the following link:

https://www.eventbrite.com/e/sebastian-strong-dominate-the-day-tickets-37452566635

"Sebastian Strong"

3 Rounds of:

1 Minute Max Rep Burpees

1 Minute Max Rep Hang Cleans 75/45#

1 Minute Max Rep Box Jumps 20/16"

1 Minute Max Rep Jerks 75/45#

1 Minute Max Calorie Row

1 Minute Rest

*Score = Total number of reps completed!

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

MONDAY

Warmup: 4 Rounds of

10 PVC Pass-throughts

20 Banded Pull Aparts

30 Mountain Climbers

40 Jump Ropes

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

Buy-in: 10 minute Pistol work (one-legged squat) and progressions

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

Strength: Back Squat 5x8 ~ one and a halfs

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

WOD: 5 Rounds for Time

10 Front Squats 135/95#

20 Double Unders

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Friday, September 15th

SEBASTIAN STRONG – DOMINATE THE DAY

Sunday, Septemer 17th 8 am - 1 pm Everyone is welcome and encouraged to buy a tee shirt with all of the proceeds going to the Sebastian family.

In March, Jordan Sebastian, Elm City CrossFit athlete and college football standout, 24, was diagnosed with Stage IV colon cancer, and he has undergone multiple treatments and surgeries in the months since. After years of him having his family, friends, community and teammates backs, now it is our responsibility to return the favor!

Elm City CrossFit will be presenting this Hero WOD honoring Jordan and his fight with Cancer!

All CrossFitters, friends and everyone is invited! Event is free but a donation is expected. 

Don’t want to workout? That’s fine too. Community members, family and friends will be on hand selling shirts, raffle prizes and showing our support for Jordan.

All of the proceeds go to the Sebastian family.

Tee shirts can be purchased as part of your donation for $25 and can be picked up at Elm City CrossFit or at your Box!

Buy your tee shirt today or make a donation on the following link:

https://www.eventbrite.com/e/sebastian-strong-dominate-the-day-tickets-37452566635

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

Friday

Warmup: 5 Rounds of

10 pushups

10 PVC Pipe pass-throughs

10 banded pull aparts

10 meter bear crawl

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

Body Builder Buy-in: 4x (this is to be done as a superset - meaning back to back to back - then rest between each round)

10 Standing Alternating Dumbell Curls (5 on each arm)

10 Bent over Dumbell Flies

10 Single arm Dumbell Row (10 on each arm)

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

WOD: 4 Rounds for Time

15 Calorie Row

15 Thrusters 95/65#

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Thursday, September 14th

Support the Sebastian Family - Buy your tee shirt with the link below!

Support the Sebastian Family - Buy your tee shirt with the link below!

SEBASTIAN STRONG – DOMINATE THE DAY

Sunday, Septemer 17th 8 am - 1 pm Everyone is welcome and encouraged to buy a tee shirt with all of the proceeds going to the Sebastian family.

In March, Jordan Sebastian, Elm City CrossFit athlete and college football standout, 24, was diagnosed with Stage IV colon cancer, and he has undergone multiple treatments and surgeries in the months since. After years of him having his family, friends, community and teammates backs, now it is our responsibility to return the favor!

Elm City CrossFit will be presenting this Hero WOD honoring Jordan and his fight with Cancer!

All CrossFitters, friends and everyone is invited! Event is free but a donation is expected. 

Don’t want to workout? That’s fine too. Community members, family and friends will be on hand selling shirts, raffle prizes and showing our support for Jordan.

All of the proceeds go to the Sebastian family.

Tee shirts can be purchased as part of your donation for $25 and can be picked up at Elm City CrossFit or at your Box!

Buy your tee shirt today or make a donation on the following link:

https://www.eventbrite.com/e/sebastian-strong-dominate-the-day-tickets-37452566635

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

Warmup: 4 Rounds of

10 PVC Pass-throughts

20 Banded Pull Aparts

30 Mountain Climbers

40 Jump Ropes

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

Strength: Box Squats 6x3

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

WOD: 4x 4 Minute AMRAP

3 Chest to Bar Pullups

3 Power Cleans 155/95#

3 HSPU's

* with 2 minute rest between each set

* Pickup where you leave off each round

* Score equals total number of rounds

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

Endurance: Meet at YMCA @ 6 am

AMRAP 30 minutes for distance - limit your rest 

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Wednesday, September 13th

Sunday Sept 17th come and support the Sebastian Family

Sunday Sept 17th come and support the Sebastian Family

SEBASTIAN STRONG – DOMINATE THE DAY

Sunday, Septemer 17th 8 am - 1 pm Everyone is welcome and encouraged to buy a tee shirt with all of the proceeds going to the Sebastian family.

In March, Jordan Sebastian, Elm City CrossFit athlete and college football standout, 24, was diagnosed with Stage IV colon cancer, and he has undergone multiple treatments and surgeries in the months since. After years of him having his family, friends, community and teammates backs, now it is our responsibility to return the favor!

Elm City CrossFit will be presenting this Hero WOD honoring Jordan and his fight with Cancer!

All CrossFitters, friends and everyone is invited! Event is free but a donation is expected. 

Don’t want to workout? That’s fine too. Community members, family and friends will be on hand selling shirts, raffle prizes and showing our support for Jordan.

All of the proceeds go to the Sebastian family.

Tee shirts can be purchased as part of your donation for $25 and can be picked up at Elm City CrossFit or at your Box!

Buy your tee shirt today or make a donation on the following link:

https://www.eventbrite.com/e/sebastian-strong-dominate-the-day-tickets-37452566635

"Sebastian Strong"

3 Rounds of:

1 Minute Max Rep Burpees

1 Minute Max Rep Hang Cleans 75/45#

1 Minute Max Rep Box Jumps 20/16"

1 Minute Max Rep Jerks 75/45#

1 Minute Max Calorie Row

1 Minute Rest

*Score = Total number of reps completed!

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

Warmup: 12 minutes of

10 plank ups

10 OLY bar good mornings

10 ring rows

10 calorie row

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

WOD: "Filthy Fifty"

For time:
50 Box jump 24/20"
50 Jumping pull-ups
50 Kettlebell swings 35/25#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/33#
50 Back extensions
50 Wall ball shots 20/14#
50 Burpees
50 Double-unders

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Tuesday, September 12th

Sunday, September 17th we throw down for a great cause! Buy your shirt today.

Sunday, September 17th we throw down for a great cause! Buy your shirt today.

SEBASTIAN STRONG – DOMINATE THE DAY

In March, Jordan Sebastian, Elm City CrossFit athlete and college football standout, 24, was diagnosed with Stage IV colon cancer, and he has undergone multiple treatments and surgeries in the months since. After years of him having his family, friends, community and teammates backs, now it is our responsibility to return the favor!

Elm City CrossFit will be presenting this Hero WOD honoring Jordan and his fight with Cancer!

All CrossFitters, friends and everyone is invited! Event is free but a donation is expected. 

Don’t want to workout? That’s fine too. Community members, family and friends will be on hand selling shirts, raffle prizes and showing our support for Jordan.

All of the proceeds go to the Sebastian family.

Tee shirts can be purchased as part of your donation for $25 and can be picked up at Elm City CrossFit or at your Box!

Buy your tee shirt today or make a donation on the following link:

https://www.eventbrite.com/e/sebastian-strong-dominate-the-day-tickets-37452566635

"Sebastian Strong"

3 Rounds of:

1 Minute Max Rep Burpees

1 Minute Max Rep Hang Cleans 75/45#

1 Minute Max Rep Box Jumps 20/16"

1 Minute Max Rep Jerks 75/45#

1 Minute Max Calorie Row

1 Minute Rest

*Score = Total number of reps completed!

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

Warmup: 4 Rounds of

10 Medball Push Presses

10 Medball Russian Twists

10 Medball Front Squats

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

Strength: DeadLift 5! ~ Increasing Loads

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

"April & Tiago"

WOD: 10 Minute AMRAP

1 Box Jump 24/20"

1 Deadlift 225/135#

2 Box Jumps

2 Deadlifts

3 Box Jumps

3 Deadlifts... Increase by 1 Rep each round until time is called

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

Endurance: meet at ECC @ 6 am

Row 5K

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Saturday - Monday, September 9-11th

Click on the link below to order your shirt 

Click on the link below to order your shirt 

Sebastian Strong – Dominate the Day

In March, Jordan Sebastian, Elm City CrossFit athlete and college football standout, 24, was diagnosed with Stage IV colon cancer, and he has undergone multiple treatments and surgeries in the months since. After years of him having his family, friends, community and teammates backs, now it is our responsibility to return the favor!

Elm City CrossFit will be presenting this Hero WOD honoring Jordan and his fight with Cancer!

All CrossFitters, friends and everyone is invited! Event is free but a donation is expected. 

Don’t want to workout? That’s fine too. Community members, family and friends will be on hand selling shirts, raffle prizes and showing our support for Jordan.

All of the proceeds go to the Sebastian family.

Tee shirts can be purchased as part of your donation for $25 and can be picked up at Elm City CrossFit or at your Box!

Buy your tee shirt today or make a donation on the following link:

https://www.eventbrite.com/e/sebastian-strong-dominate-the-day-tickets-37452566635

"Sebastian Strong"

3 Rounds of:

1 Minute Max Rep Burpees

1 Minute Max Rep Hang Cleans 75/45#

1 Minute Max Rep Box Jumps 20/16"

1 Minute Max Rep Jerks 75/45#

1 Minute Max Calorie Row

1 Minute Rest

*Score = Total number of reps completed!

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

SATURDAY

Warmup: Coaches Choice

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

WOD: 5 Rounds for Time

6 Power Cleans 185/115#

3 Bar Muscle Ups

Rest 10 minutes

6 Minute AMRAP

6 Back Squats @ BW

3 Ring Muscle ups

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

SUNDAY

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

*7 am Sunday Funday Group - Everyone is welcome!

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

MONDAY

Warmup: 10  minutes of

40 Rope slams

30 seconds L-Sit Holds

20 mountain climbers

10 OLY bar walking lunges

5 KBS

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

Strength/Skill: Snatch 3x3, 3x2, 4x1 ~ Increasing Loads

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

WOD: For Time

24-21-18-15-12-9-6-3

Pushups

Ab Mat situps

dumpster dash

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Friday, September 8th

Buy your Jordan designed shirt today - click on the link below! 

Buy your Jordan designed shirt today - click on the link below! 

Sebastian Strong – Dominate the Day

In March, Jordan Sebastian, Elm City CrossFit athlete and college football standout, 24, was diagnosed with Stage IV colon cancer, and he has undergone multiple treatments and surgeries in the months since. After years of him having his family, friends, community and teammates backs, now it is our responsibility to return the favor!

Elm City CrossFit will be presenting this Hero WOD honoring Jordan and his fight with Cancer!

All CrossFitters, friends and everyone is invited! Event is free but a donation is expected. 

Don’t want to workout? That’s fine too. Community members, family and friends will be on hand selling shirts, raffle prizes and showing our support for Jordan.

All of the proceeds go to the Sebastian family.

Tee shirts can be purchased as part of your donation for $25 and can be picked up at Elm City CrossFit or at your Box!

Buy your tee shirt today or make a donation on the following link:

https://www.eventbrite.com/e/sebastian-strong-dominate-the-day-tickets-37452566635

"Sebastian Strong"

3 Rounds of:

1 Minute Max Rep Burpees

1 Minute Max Rep Hang Cleans 75/45#

1 Minute Max Rep Box Jumps 20/16"

1 Minute Max Rep Jerks 75/45#

1 Minute Max Calorie Row

1 Minute Rest

*Score = Total number of reps completed!

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

Friday

Warmup: 4 Rounds of

10 wall balls

10 box step ups

10 jumping jacks

1 dumpster dash

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

Bodybuilding Buy-in (flex Friday)

3x Each super set (each couplet should be done back to back with no rest between each movement - only rest between each round)

SuperSet#1: 8 seated dumbbell presses + 8 standing dumbbell high pulls (can use different weights)

SuperSet#2: 8 overhead tricep extension + 8 banded facepulls

SuperSet#3: 8 oly bar bent over rows + 8 standing oly bar curls

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

WOD: For Time

10! of

Calorie Row

Deadlift 275/155#

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Thursday, September 7th

Buy your shirt today to support Jordan's Fight - Click on the link below!

Buy your shirt today to support Jordan's Fight - Click on the link below!

Sebastian Strong – Dominate the Day

In March, Jordan Sebastian, Elm City CrossFit athlete and college football standout, 24, was diagnosed with Stage IV colon cancer, and he has undergone multiple treatments and surgeries in the months since. After years of him having his family, friends, community and teammates backs, now it is our responsibility to return the favor!

Elm City CrossFit will be presenting this Hero WOD honoring Jordan and his fight with Cancer!

All CrossFitters, friends and everyone is invited! Event is free but a donation is expected. 

Don’t want to workout? That’s fine too. Community members, family and friends will be on hand selling shirts, raffle prizes and showing our support for Jordan.

All of the proceeds go to the Sebastian family.

Tee shirts can be purchased as part of your donation for $25 and can be picked up at Elm City CrossFit or at your Box!

Buy your tee shirt today or make a donation on the following link:

https://www.eventbrite.com/e/sebastian-strong-dominate-the-day-tickets-37452566635

"Sebastian Strong"

3 Rounds of:

1 Minute Max Rep Burpees

1 Minute Max Rep Hang Cleans 75/45#

1 Minute Max Rep Box Jumps 20/16"

1 Minute Max Rep Jerks 75/45#

1 Minute Max Calorie Row

1 Minute Rest

*Score = Total number of reps completed!

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

Thursday

Warmup: 10 minutes of

200 meter row

10 knees to elbows

10 single dumbbell pull overs

10 meter bear crawl

10 meter crab walks

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

Buy-in: 1x max rep dead hang pullups

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

Strength: 7! of Push Press ~ Increasing Loads

with 8 weighted ring rows after each set

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

WOD: 3 minute AMRAP

20 Unbroken Double Unders

rest 3 minutes

3 minute AMRAP

Burpee Box Overs 24/20"

rest 3 minutes

3 minute AMRAP

7 Unbroken toes to bar

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

Endurance: Meet at ECC @ 6 am

10, 12 or 15 x Around the building ~ Rest =Work

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Wednesday, September 6th

Warmup: 3 Rounds of

1 dumpster dash

10 OLY bar Over-head walking lung steps

20 ab mat situps

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

Buy-in/Skill Work: Ring Muscle Up Progressions

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

Strength: Back Squat 1x10, 3x6, 3x3

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

WOD: 2 Rounds for Time

800 meter run

50 jumping lunges holding med ball 20/14#

50 med ball cleans

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Tuesday, September 5th

Warmup: 3 Rounds of

10 10 meter jogs

10  Single leg deadlifts

10 pushups

10 toes to wall

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

Buy-in: HSPU's 10x2 ~ Strict

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

Strength: OHS 8x3

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

WOD: For Time 

800 meter run

5 HSPU's

40 KBS 70/55#

400 meter run

10 HSPU's

30 KBS 

200 meter run

15 HSPU's

20 KBS

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

Endurance: meet at ECC @ 6 am

10, 15, or 20 minute out and back ~ no rest (negative split)

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Friday, September 1st

Special Labor Day Schedule - ONLY 1 Class @ 9 am!

Warmup: 10 minutes of

10 jumping lunges

10 pushups

20 mountain climbers

20 calorie row

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

Body Building Buy-in: 5 Round SuperSet (not for time)

8 Dumbell Bent over flies

8 Dumbell Front Raises

16 Dumbell Presses

16 Dumbell Shoulder shruggs

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

WOD: 10 Rounds for Time

1 Dumpster Dash

7 Deadlifts 135/95#

20 Double Unders

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Saturday - Monday, Sept 2-4th

SATURDAY

Warmup: Coaches Choice

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

Congrats Coach Greg Nice as today he ties the knot! Would have been nice to be invited buddy.... 

Congrats Coach Greg Nice as today he ties the knot! Would have been nice to be invited buddy.... 

WOD: 10 minute AMRAP

1 Rope Climb

2 Squat Cleans 185/105#

3 Dips

2 Rope Climbs

4 Squat Cleans

6 Dips

3 Rope Climbs

6 Cleans

8 Dips.... Until time is called

Rest 10 Minutes

7 minute AMRAP

1 Hang Snatch 115/75#

1 Burpee

2 Hang Snatches

2 burpee

3 Hang Snatches 

3 Burpees... Until time is called 

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

SUNDAY

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

*Sunday Funday @ 7 am ~ Everyone is invited 

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

MONDAY

Happy Labor Day! Only 1 class at 900 am - Holiday community Workout

Good luck to those who will be running in the New Haven Road Race!

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Thursday, August 31st

Warmup: 4 Rounds of

10 goblet squats

10 kettlebell deadlifts

10 Single arm over-head walking lunges

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

WOD: Fight Gone Bad ~ Partner Style

Teams of 2 or 3 ~ only 1 athlete in motion at a time

6 Rounds of:

1 minute max rep wall balls 20/14#

1 minute max rep SDLHP 75/55#

1 minute max rep box jumps 20/16#

1 minute max rep Shoulder to Overhead 75/55#

1 minute max calories on rower 

1 minute rest 

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

Endurance: meet at ECC @ 6 am

50-40-30-20-10 of

Calories on AirDyne

Ab Mat Situps

400 meter run

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Wednesday, August 30th

Warmup: 4 Rounds of

30 second static pullup holds

30 seconds box step up and overs

30 seconds jumping jacks

30 seconds wall ball front squats

30 seconds wall ball push presses

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

Buy-in: 3x max rep dips

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

Strength: Deadlift 6x3

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

WOD: 4x3 min AMRAP's ~ with 1 minute break between rounds

5 Push Press 155/95#

10 Deadlift 155/95#

15 Lateral Jumps over the bar 

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Tuesday, August 29th

Warmup: 12 minutes of

1 dumpster dash

6 knees to elbows

8 pushups

10 ring rows

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

Buy-in: Dumbell Squat Cleans 3x10

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

Strength: Shoulder Press 6x3 ~ Increase Loads

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

WOD: 2 x with 2 minute break between each set (no rest between movements)

3 minutes max rep burpees

2 minutes max rep situps

1 minute max rep double unders

rest 2 minutes

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

Endurance: meet at ECC @ 6 am

Run: 4x200, 4x400, 4x800 with 2 minutes rest between all work sets

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