`

Comment

Tuesday, October 17th

Warmup: 4 Rounds of

30 second plank hold

20 Double Unders

10 OH Bar Lunges

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

Buy-in: 1 min Max Rep Wall balls 20/14#

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

Strength: Shoulder Press: 3x3, Push Press 3x2, Jerk 3x1 ~ Max Load

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

Coordination: 6x1 min on - 1 min off

Lateral box jumps 20/16"

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

WOD: 5 min AMRAP

12 Shoulder to Overhead 115/75#

6 Pullups

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

Endurance: meet at ECC @ 6 am

30 min AMRAP

Run to Bridge

Medball Suicides

Double Unders

Comment

Comment

Saturday - Monday, October 14th - 16th

******MAKE SURE YOU SIGN UP FOR MESSAGE/SOFT TISSUE WORK WITH JOY! TUESDAY AND THURSDAY - OCTOBER 17TH AND 19TH @ 430, 530 AND 630 PM... RESERVE YOUR SPOT ON THE MAIN BOARD. 

25% OFF ELM CITY CROSSFIT ATHLETES! $75 PER HOUR SESSION

FOR FURTHER INFORMATION - CONTACT JOE

//////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////

Saturday

Warmup:  8 mins of:

3 wall walks

10 broad jumps

10 dumbell thrusters

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

Super Saturday: "Glenn"

For Time:

30 Clean & Jerks 135/95#

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

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

Sunday Funday:

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

*7 am - Sunday fun run = Everyone is welcome to join!

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

Monday

Warmup: 12 minutes of

12 banded pull aparts

12 PVC Pass-throughs

12 ring pushups

12 ab mat situps

12 jumping lunges

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

buy-in: 2 minute max rep burpees

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

Strength: Sumo Deadlift 6! ~ increasing load

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

WOD: 5 minute AMRAP

3 Deadlifts 225/155#

6 box overs 24/20"

rest 3 minutes

5 minute AMRAP

3 Deadlifts 225/155#

6 Knees to Elbows

Comment

Comment

Friday, October 13th

******Make Sure you sign up for message/soft tissue work with Joy! Tuesday and Thursday - October 17th and 19th @ 430, 530 and 630 pm... Reserve your spot on the main board. 

25% off Elm City CrossFit Athletes! $75 per hour session

For further information - Contact Joe

//////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////

Warmup: 10 minutes of

2 times run around room

2 forward rolls

10 ring rows

10 ring pushups

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

Buy-in: 100 Ab mat situps

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

Strength: OLY Bar Roll outs 6x8 with 10 Ring Rows after each set

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

Flex Friday! **All to be done as super sets

Dumbell Bench: 5x20 with 10 Bent over rows after each set

Flat Bench Dumbell Flies: 5x12 with 20 alternating seated dumbell curls after each set (use same weight)

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

WOD:

10 minute AMRAP

5 pullups

7 pushups 

1 Dumpster Dash

 

Comment

Comment

Thursday, October 12th

Warmup: 3 Rounds of

300 meter row

2 Rope Climbs

3 Heaving Snatch Balances

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

Buy-in: 1000 meter row for time 

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

OTMx20 Minutes:

Odd minutes: 3 Snatches 135/95#

Even minutes: 3 HSPU's

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

Endurance: meet at ECC @ 6 am

3, 4 or 6 x 800 meter repeats - 1/2 rest to work

Comment

Comment

Wednesday, October 11th

Warmup: 8!

Calorie Row

Burpee over rower

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

Buy-in: 1x Max time Hand Stand Hold ~ against the wall or free style

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

Strength:  Deadlift 8x3 ~ Increasing load

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

WOD: For Time

30-20-10 of

Thrusters 95/65#

Box Jumps 24/20"

Comment

Comment

Tuesday, October 10th

Warmup: 4 Rounds of

5 pullups

10 pushups

15 medball cleans

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

Buy-in: 1 min Max Rep Toes to Bar

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

Strength: 6x the complex of

3 power cleans

2 hang squat cleans

1 power jerk

*the complex must be done unbroken ~ not fast

*athletes are asked to increase the load

*Self regulated rest

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

WOD: OTMx20 minutes of

Odd minutes: 10 burpees 

Even minutes: 30 Double Unders

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

Endurance: meet at ECC @ 6 am

OTM x 24 minute 

Odd minutes: Row 40 seconds

Even Minutes: Run 40 seconds

Comment

Comment

Saturday - Monday, Oct 7th - 9th

SATURDAY

Warmup: 3 Rounds

Banded Forward Monster Walk - 20 Steps

Banded Side Steps - 20 Steps

Hand Stand Walks - 20 Steps

200 meter row

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

"Bulger"

10 Rounds for Time

150 meter run

7 Chest to Bar Pullups

7 Front Squats 135/95#

7 HSPU's

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

SUNDAY

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

**Sunday Funday - 7 am ~ Everyone is welcome!

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

MONDAY

Warmup: 10 minutes of

150 meter row

10 box step ups

8 pushups

over head squat therapy ~ against the wall

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

Strength: OHS 6x3 - Increasing Loads

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

WOD: 12-9-6

OHS 95/65#

Dips

2x ab mat situps

800 meter run

Comment

Comment

Friday, October 6th

Warmup: 8!

Weighted Step-ups

Dips

Kettlebell Upright Rows

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

Skill - 3 Rounds ~ not for time

2 Rope Climbs

12 OLY bar bent over rows

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

OTMX 10 Minutes

3 Snatches (touch and go) ~ Athlete picks the weight

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

WOD: For Time

30-20-10 of

Calorie Row

Knees to elbows

Alternating Arm Kettlebell Snatch 55/35#

Comment

Comment

Thursday, October 5th

Warmup: 4 Rounds of

300 meter row

4 Hand Stand Walks

3 Jogs around the room jumping over benches

2 forward rolls

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

Strength: Bench 6x3

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

WOD: 22 minute AMRAP

Max rep shoulder to overhead 95/65#

*each time the bar hits the floor - the athlete runs around the building

*Score = total number of reps in the allotted time

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

Endurance: meet at ECC @ 6 am

15, 20 or 30 minute out and back run

Comment

Comment

Wednesday, October 4th

Warm-up: 10 Minutes of

10 Reverse Hypers

10 Banded Pull Aparts

10 Banded Chest Flies

10 Frog Hops

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

Strength: Snatch Grip Deadlift 6x6 ~ Increasing Load

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

WOD: For Time

15-12-9-6-3 of

Power Clean 135/95#

Box up and Overs 24/20"

Comment

Comment

Tuesday, October 3rd

Warmup: 8!

Goblet Squats

Situps

Double Unders

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

Strength: Shoulder Press 6x3

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

OTMx20 Minutes of

Odd Minutes - 6 Push Press 135/95#

Even Minutes - 7 Knees to Elbows

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

Endurance: Meet at ECC @ 6 am 

10x Parter A Row 300 meters/Partner B 10 Burpee over ball

(Cannot switch until both partners are done)

Comment

Comment

Saturday - Monday, Sept 30th - Oct 2nd

SATURDAY

Warmup: Coaches Choice

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

For Time:

500 Meter Row

5 Cleans 185/115#

10 HSPU's

15 Deadlifts 185/115#

400 Meter Row

4 Cleans

8 HSPU's

12 Deadlifts

300 Meter Row

3 Cleans

6 HSPU's

9 Deadlifts

200 Meter Row

2 Cleans

4 HSPU's

6 Deadlifts

100 Meter Row

1 Clean

2 HSPU's

3 Deadlifts

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

SUNDAY

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

*7 AM Sunday Funday - Everyone is welcome!

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

MONDAY

Warmup: 5 Rounds of

5 pullups

10 pushups

15 wallballs

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

Skill work: Rope Climbs

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

Strength: Back Squat 6x6

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

WOD: 3 Rounds for Time

400 meter run

30 KBS 70/55#

15 Burpees

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

Sellout: 30 wall balls for time 30/20#

Comment

Comment

Friday, September 29th

Warmup: 12 minutes of

1 dumpster dash

6 knees to elbows

8 pushups

10 ring rows

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

Body Building Buy-in/Strength: 4 Rounds ~ Not for Time

10 Weighted back extensions

10 Seated Dumbell Side Raises

10 Seated Single KB Tricep Extensions

10 Seated Single KB High Pull

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

WOD: 4x 2 min AMRAP's with 1 minute rest between each round

2 Thrusters 115/75# + 2 Box Jumps 24/20"

 4 Thrusters 115/75# + 4 Box Jumps

6 Thrusters 115/75# + 6 Box Jumps

8 Thrusters 115/75# + 8 Box Jumps

*continue until time is called ~ pick up where you leave off each round

Comment

Comment

Thursday, September 28th

Warmup: 12 minutes of

300 meter row

10 reverse hypers

20 banded monster walks

30 Mountain Climbers

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

Buy-in: 8 minutes of Turkish Get-ups

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

Strength: OLY Bar OH Walking Lunges3x10 ~ max weight

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

WOD: Team Nicole - 30minute AMRAP

400 meter run

Max Rep Pullups

*Partner A runs a 400 meter while Partner B performs max rep pullups - when the athletes hands come off the bar then he/or she must do 10 burpees and wait for Partner A to come back before switching

*Score = Pullups

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

Endurance: meet at ECC @ 6 am

Happy Birthday Savannah! You are beautiful and Savage AF

Happy Birthday Savannah! You are beautiful and Savage AF

"Savannah Savage" in honor of my beautiful little girl's birthday! 

1 mile farmers carry wearing a weighted vest - each time athlete breaks - 5 burpees before each re-start

Comment

Comment

Wednesday, September 27

Warmup: 4 Rounds of

7 pushups

12 medball Russian twists

12 calorie row

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

Buy-in: 20 HSPU's ~ Not for Time

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

Strength: Bench 4x8

* with 8 plate raises after each set

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

WOD:

Death by Power Clean 155/105#

5 minutes after the last athlete is done then,

Death by 10  meters

 

Comment

Comment

Tuesday, September 26th

Warmup: 12 minutes of

1 Turkish Get-up

1 Dumpster Dash

1 Forward Roll

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

Buy-in: 1 minute max rep Snatches 95/55#

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

Strength: Push Press 4x3

*with a 2 second hold at the top

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

WOD: 5 Rounds for Time

20 KBS 55/35#

20 Burpees

20 Pullups

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

Sellout: Thrusters 10x2 ~ Ascending Loads

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

Endurance: Meet at ECC @ 6 am

For Time:

1 mile row

2 mile run

1 mile row

 

Comment

Comment

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#

Comment

Comment

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

Comment

Comment

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

Comment

Comment

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

Comment