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Thursday, May 24th

 5:30 crew getting after the 1000m row!

5:30 crew getting after the 1000m row!

Attention: We are hosting "Murph" on Monday at 9 am with an Athlete Appreciation Party to follow. Please bring your favorite food or drink. 

In keeping with the Memorial Day Theme - Elm City CrossFit will be programming Hero WOD's all weekend to honor those who have served and sacrificed!

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Warmup: 4 Rounds of 

100 meter row

10 situps

10 high pulls with a band

10 air squats

20 banded pull aparts

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

Super Set x 3 - Not For Time

A - Dumbell Bench Press x 10

B - Chin-ups x 6

C - Single Arm KB Rows x 10 (on each arm)

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

 This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015.  Lt Jenkins, who was in his mid-20s, died during the so-called "30-miler" march, the last major test undertaken as part of the 32-week Commando course. Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.  Boxes in the UK and around the world have since memorialized the soldier, CrossFitter with this workout.

This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015.

Lt Jenkins, who was in his mid-20s, died during the so-called "30-miler" march, the last major test undertaken as part of the 32-week Commando course. Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.

Boxes in the UK and around the world have since memorialized the soldier, CrossFitter with this workout.

"Jenkins" 

40 Minute AMRAP - with a partner

50 Burpees

400 meter run

50 KBS 55/35#

400 meter run

50 pullups 

400 meter run

50 pushups

400 meter run

**Partners split the reps anyway they want

***Athletes must run together

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Endurance: Meet at ECC @ 530 AM

Group Bike Ride! 

Please come on time as the later we go the worse the traffic

 

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Wednesday, May 23rd

 Congratulations on your first bar muscle up, Judo!  Hard work pays off.  Keep it up!

Congratulations on your first bar muscle up, Judo!  Hard work pays off.  Keep it up!

Warmup: Slow 8 Minute AMRAP

12 Wall Balls

8 Box Jumps

4 Wall Walks

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

Super Set - 4 Rounds not for time

A - Front Squats x 8

B - Barbell Hip Thrusts x 8

C - KB Front Rack Lunge x 12 steps

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

WOD: For Time

1000 meter row then,

3 Rounds of:

400 Meter Run

21 Deadlifts 185/115#

12 Pullups 

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Tuesday, May 22nd

 5:30 class getting after it!  When I dip, you dip, we dip.

5:30 class getting after it!  When I dip, you dip, we dip.

Warmup: 4 Rounds ~ Not for time

100 meter row

Heaving Snatch Balance Work

Stiff legged Deadlift Work

Shoulder to Over-head Work

**Athlete picks number of reps to show great form and warmup

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

Super Set 4 Rounds ~ Not For Time

A - Box Squat x 8

B - Trap Bar Deadlift x 12

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

WOD: OTM x 20 Minutes

Odd - 1 Rope Climb + 20 Double Unders

Even - 3 Thrusters 155/105#

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Endurance: Meet at ECC @ 6 am

12! of Calorie Row

Burpee over rower

2 x DU's 

1 Run Around the building

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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#

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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 

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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

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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

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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

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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 

 

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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

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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

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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

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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"

 

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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

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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 

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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

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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

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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 

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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

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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

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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... 

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