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Thursday, March 21st

The AM TEAM at Elm City

The AM TEAM at Elm City

Warmup: 4 rounds for time

10 meter bear crawl

20 jumping jacks

30 seconds L-sits

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

WOD: Teams of 3 Athletes ~ 30 Minute CAP

2 Rounds

Run 1600 meter (break it up however you want ~ only 1 athlete in motion)

100 Alternating DB Snatch 45/25#

150 GHD Situps

200 DB Lunges (rack position) 45/25#

250 Double Unders

————————————————————

Endurance: Meet at YMCA @ 6 am

Team Swim

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Wednesday, March 20th

New Haven Rugby ~ Friend who workout together…. Stay together :)

New Haven Rugby ~ Friend who workout together…. Stay together :)

Warmup: 6 rounds

6 goblet squats

6 kbs

6 single arm kb press

6 kb high pulls

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

Strength: 8 Minutes to Accumulate

30 Squat Cleans

*Athlete picks weight and sets

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

WOD: For Time

21-15-9 of

Power Clean 135/95#

Calorie Row

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Tuesday, March 19th

She lifts and she runs ~ FAST! Congrats Beth-Ann

She lifts and she runs ~ FAST! Congrats Beth-Ann

Warmup: 5 Rounds 

300 meter row

10 ball slams

10 goblet squats

10 pushups

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

Strength: 8 Minutes to Accumulate 30 Reps of

Double Kettlebell Push Press

*Athlete picks weight and sets

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

WOD: 4 Minute CAP of

5! of

Deadlift 225/135#

2x Pullups

4x DU’s

Rest 3 minutes

4 Minute CAP of

5! of

Deadlift 225/135#

2x Pullups

4x DU’s

Rest 3 minutes

4 Minute CAP of

5! of

Deadlift 225/135#

2x Pullups

4x DU’s

————————————

Endurance: Meet at ECC @ 6 am

OTM x 24 Minutes

100 meter sprints

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Saturday - Monday, March 16th - 18th

Bad Ass

Bad Ass

SATURDAY

Warmup: Coaches Choice

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

Super Saturday: Open Workout 19.4

For total time: (12 minute CAP)

3 rounds of:

10 snatches

12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Men: 95 lb. Women: 65 lb.

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

SUNDAY

Sunday Funday @ 7 am ~ Everyone is welcome - even non members

Amnesty @ 8 & 9 am - pick a workout you may have missed during the week or pick your own!

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

MONDAY

Warmup: 4 rounds of

10 Cal Row

8 shoulder press

12 box jumps

8 Double Unders

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

Strength: 8 minutes to

Accumulate 30 reps of Back Squat

*Add Weight

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

WOD: For Time

75 Wall balls 20/14#

800 meter run, then,

3-6-9-12

Back Squat 75% of last set completed in strength part ~ taken from the floor

Chest to bar Pullups

HSPU’s

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Friday, March 15th

Warmup: 4 Rounds ~ Not for Time

10 Ring Rows

8 KBS

6 Windshild wipers

4 calories row

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

Strength: OTM x 10 minutes

3 Deadlifts

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

WOD: 12!

Deadlift @ BW

T2B

with 1 dumpster dash after each set

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Thursday, March 14th

Are we having fun yet?

Are we having fun yet?

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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

WOD: Teams of 3 Athletes “Bike Drop” ~ 30 Minute Cap!

60/40 Calories on Bike

60 Power Snatches 95/65#

60 Thrusters 95/55#

60/40 Calories on Bike

45 Power Snatches 115/80#

45 Thrusters 115/80#

60/40 Calories on Bike

30 Power Snatches 135/95#

30 Thrusters 135/95#

60/40 Calories on Bike

15 Power Snatches 155/105#

15 Thrusters 155/105#

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Wednesday, March 13th

We got some bad ass women here at Elm City

We got some bad ass women here at Elm City

Warmup: 10 minutes of

10 back squats

10 pushups

10 situps

10 pullups

10 KBS

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

Strength: OTM x 10 Minutes

3 - Power Cleans ~ should be moderate to heavy weight

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

WOD: 6 Rounds for Time ~ 8 minute CAP!

5 Power Cleans 185/105#

6 Ring Dips

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Tuesday, March 12th

3 bar muscles-ups and an L-sit!  Congrats on a solid start to the week, Judo. #goals

3 bar muscles-ups and an L-sit! Congrats on a solid start to the week, Judo. #goals

Warmup: 4 Rounds of

10 calorie row

20 banded pull aparts

10 banded presses

20 banded flies

10 banded curls

20 banded rows

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

Strength: OTM x 10 minutes

3 Bench Presses

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

WOD: 3 Rounds for Time

400 Meter Run

3 rounds of

10 wall balls 20/14#

10 pushups

10 box jumps and overs 24/20”

—————————————————

Endurance: Meet at ECC @ 6 am

6 Rounds for Time

800 meter run

10 calorie on Bike

20 burpees

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Saturday - Monday, March 9 - 11th

Coming into the weekend like whatttttttt!

Coming into the weekend like whatttttttt!

Saturday

Warmup: Coaches Choice

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

Super Saturday: Open Workout 19.3

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Men: 50-lb. dumbbell / 24-in. box
Women: 35-lb. dumbbell / 20-in. box

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

Sunday

Sunday Funday @ 7 am ~ Everyone is welcome - even non members

Amnesty @ 8 & 9 am - pick a workout you may have missed during the week or pick your own!

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

Monday

Warmup: 4 rounds of

1 dumpster dash

6 alternating arm kettlebell press

12 box jumps

24 Double Unders

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

Strength: OTM x 10 minutes of

3 Front Squats ~ Athletes Picks Weight

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

WOD: For Time

60 Snatches 75/55#

1000 meter row then,

30-20-10

KBS 55/35#

Thrusters 75/55#

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Friday, March 8th

Keep up the solid work Nik!  6:30pm REPRESENT!

Keep up the solid work Nik! 6:30pm REPRESENT!

Warmup: 10 minute AMRAP

10 floor presses

10 front rack lunge steps

10 - 10 meter sprints

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

Strength: 5 minutes of

Sumo Deadlift x 3

*Athlete picks weight and rest

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

WOD:

6x30 Kettlebell Swings 55/35# with 1 minute rest between each round

2 minute rest

6x20 Burpees with 2 minute rest between each round

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Thursday, March 7th

ELM CITY CROSSFIT  IS HOSTING A STATE OF THE UNION ADDRESS TO DISCUSS OUR CURRENT STATE OF AFFAIRS, CHALLENGES AND POSSIBLE CHANGES TO COPE WITH THE EVOLVING FITNESS CLIMATE ~ ALL ELM CITY MEMBERS ARE REQUIRED TO ATTEND:  MONDAY MARCH 11TH @ 5:30 PM. THE 530 CLASS/WOD WILL BE PUSHED TO 600 PM

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

Get it, Greg!

Get it, Greg!

Warmup: 4 rounds for time

10 meter bear crawl

20 jumping jacks

30 seconds L-sits

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

Strength: 5 Minutes of

Bench Press x 3

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

WOD: Teams of 3 Athletes

30 Minute AMRAP

8 Dumbell Hang Clean & Jerks 50/35’s (Alternating)

10 Medball Squat Jumps 20/14#

12/8 Calorie Bike

*Athlete must complete an entire round before switching athletes

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Wednesday, March 6th

ELM CITY CROSSFIT  IS HOSTING A STATE OF THE UNION ADDRESS TO DISCUSS OUR CURRENT STATE OF AFFAIRS, CHALLENGES AND POSSIBLE CHANGES TO COPE WITH THE EVOLVING FITNESS CLIMATE ~ ALL ELM CITY MEMBERS ARE REQUIRED TO ATTEND:  MONDAY MARCH 11TH @ 5:30 PM. THE 530 CLASS/WOD WILL BE PUSHED TO 600 PM

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

Did someone say snatch?

Did someone say snatch?

Warmup: 4 Rounds of

10 med ball cleans

10 wall balls

10 box jumps

10 Double Unders

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

Strength: 5 Minutes

Snatch x 1

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

WOD: 30 Snatches for Time 135/95#

*Top of each minute run 4 - 10 meter sprints

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Tuesday, March 5th

Elm City CrossFit  is hosting a State of the Union Address to discuss our current state of affairs, challenges and possible changes to cope with the evolving fitness climate ~ All Elm City Members are required to attend:  Monday March 11th @ 5:30 pm. The 530 class/WOD will be pushed to 600 pm

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

How do you approach a challenge?  What are you telling yourself?  Are you choosing thoughts that unnerve you or that SERVE you?

How do you approach a challenge? What are you telling yourself? Are you choosing thoughts that unnerve you or that SERVE you?

Warmup: 10 minutes of

4 plank to prayer

8 ring rows

16 kbs

8 cal row

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

Strength: 5 minutes of

Shoulder Press x 3

*Athlete dictates rest

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

WOD: For time

100 situps then,

5 Rounds for time

10 Shoulder to Overhead 135/85#

12 Pullups

——————————————————-

Endurance: Meet at ECC @ 6 am

27-21-15-9-21-27

Calorie Row

10 - meter sprints

Calorie Assault bike

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Saturday - Monday, March 2nd - 4th

Saturday

Warmup: Coaches Choice

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

WOD: Open 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 lb.

Stop at 20 minutes.

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

Sunday

Sunday Funday @ 7 am ~ Everyone welcome even non-members

Amnesty 8-9 am ~ Pick a workout you may have missed or create your own program

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

Monday

Elm City CrossFit  is hosting a State of the Union Address to discuss our current state of affairs, challenges and possible changes to cope with the evolving fitness climate ~ All Elm City Members are required to attend:  Monday March 11th @ 5:30 pm. The 530 class/WOD will be pushed to 600 pm

Warmup: 10 minutes of

3 Rope ups

6 Push ups

9 jumping lunges

12 cal row

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

Strength: 5 minutes of

Back Squat x 3

** Athletes have 5 minutes to do back squats at only 3 reps per set

**Athlete picks weight and rest

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

WOD: 5 Min AMRAP

50 Wall balls 20/14 then,

12 Deadlift 185/135#

12 lateral Burpees over bar

rest 5 minutes

5 Min AMRAP

35 Wall balls 20/14# then,

9 Deadlifts 225/155#

9 Lateral Burpees over Bar

rest 5 minutes

20 Wall balls then,

6 Deadlifts 275/185#

6 Lateral Burpees over Bar

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Friday, March 1st

Moving on up… literally!  Awesome work on your rope climb, Marissa!

Moving on up… literally! Awesome work on your rope climb, Marissa!

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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

Strength: Bench 6!

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

WOD: 10!

Deadlift 275/175

Calorie Row

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Thursday, February 28th

Warmup: 4 rounds for time

10 meter bear crawl

20 jumping jacks

30 seconds L-sits

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

WOD: Teams of 3 Athletes ~ 30 Minute Cap

120 Power Snatches 75/55#

120 Box Jump Overs

12 Rope Climbs

90 Power Snatches 95/65#

90 Box Jump Overs

9 Rope Climbs

60 Power Snatches 115/80#

60 Box Jump overs

6 Rope Climbs

30 Power Snatches 135/95#

30 Box Jumps Overs

3 Rope Climbs

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Wednesday, February 27th

Warmup: 3 Rounds of

10 med ball cleans

10 ball slams

10 Russian twists with medball

10 shoulder presses with medball

10 cal row

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

Buy-in: 1 minute max rep Thrusters 95/65#

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

Strength: 8x Man Makers

*Athlete Picks Weight

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

WOD: For Time

30 Dumbell Squat Clean & Jerks 50/35’s

**Top of each minute - Run 4 10-meter sprints

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Tuesday, February 26th

For over a decade our message is same!

For over a decade our message is same!

Warmup: 10 minutes of

1 burpee box overs

2 jumping lunges

3 double unders

4 situps

5 cal row

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

Buy-in: 50 Double unders for time

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

Strength: 4x Complex ~ Self regulated rest

1 Shoulder Press + 2 Push Press + 4 Push Jerks

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

WOD: 20 Minute AMRAP

Max Rep Shoulder to Over-Head 135/95# ~ Taken from the floor

**Each time bar hits the floor - run around the building

***Score = total number of reps OH

————————————————————————————————

Endurance: Meet at ECC @ 6 am

3 Round for Time

10 Burpee over box

20 Jumping Lunges

30 Double Uners

40 Situps

50 Calories on Bike

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Saturday - Monday, February 23rd - 25th

It’s row time.

It’s row time.

SATURDAY

Warmup: Coaches Choice

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

WOD: Open 19.1

15 Minute AMRAP

19 Wall Balls 20/14#

19 Calorie Row

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

SUNDAY

Sunday Funday @ 7 am - Anyone is welcome!

8 & 9 am - Amnesty Pick a workout you may have missed or work on a skill

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

MONDAY

Warmup: 10 minutes of

10 medball cleans

10 kbs

10 kb lunges

10 calorie row

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

Buy-In: 1 minute max rep toes to bar

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

Strength: 4 x Complex ~ athlete picks weight and may change

3 Squat Clean + 3 Hang Cleans + 3 Jerks

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

WOD: OTM x 12 minutes

4 KBS 70/55# + 8 Burpees

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Friday, February 22nd

Happy Birthday Sir Michael

Happy Birthday Sir Michael

Warmup: 3 Rounds of

10 second HS Hold

20 Skiers

30 Over-head Walking Lung Steps

40 Single Under Jump Ropes

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

Buy-in: Weighted pullups 6x3

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

Strength: Sumo Deadlift 6x3

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

WOD: 3 Rounds for Time

400 meter run

30 KBS 55/35#

25 situps

20 Pushups

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