`

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Saturday - Monday, December 16th - 18th

Saturday

Warmup: Coaches Choice

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

OTM x 10 minutes 

2 Snatches ~ athlete can add weight

rest 2 minutes

OTM x 10 Minutes

2 - Clean & Jerks ~ athlete can add weight 

mrjosh.jpg

Rest 5 minutes

"Mr Joshua" - SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

First posted 10 October 2008

5 Rounds for Time

400 meter run

30 GHD Situps

15 Deadlifts 250/160#

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

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: 5 Rounds of

5 Pullups 

10 Pushups

15 Air Squats

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

Buy-in: complete the following clean complex

Mid-shin to high hang x 6

Mid-shin to clean pull x 6

Mid-shin to power clean x 6

Power Jerks x 6

Split Jerk x 6

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

Strength: Clean & Jerk 1x5, 3x3, 3x1

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

WOD: 12 minute AMRAP

1000 meter row then, (only do the row once)

10 Pushup position dumbell row

10 dumbell Cleans

10 dumbell push press

10 dumbell front squats

**Athlete picks dumbell weight 

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Friday, December 15th

Marie making the Sots Press look easy!

Marie making the Sots Press look easy!

Warmup: 4 Rounds of

50 Double Unders or Single Unders

20 OLY bar Over-head walking lunges ~ athlete picks weight

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

Buy-in: 6x4 Strict HSPU's

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

Strength: Bench 4x8

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

WOD: 5 Minute AMRAP

5 HSPU's 

5 Pullups

rest 5 minutes 

3 Minute AMRAP

5 Pushups

10 Ab Mat Situps

rest 3 minutes 

50 Wall Balls for time 20/14#

 

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Thursday, December 14th

Warmup: 5 rounds of

10 meter bear crawl

10 ghd situps

10 dumbbell presses

10 oly bar bent over rows

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

Buy-in: Perfect Snatch Complex ~ dont care about weight - we need perfect movement!

Mid-shin to high hang x6

Mid-shin to snatch pull x6

Mid-shin to power snatch x6

Mid-shin to full squat snatch x 6

Over-head Squat x6

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

Strength: Snatch (power or full squat ~ depends on the athlete)

1x5, 3x3, 3x1

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

WOD: 15 Minute AMRAP ~ Teams of 2

1 Squat Clean 135/95#

1 Ring Dip

2 Squat Clean 

2 Ring Dips

3 Squat Cleans

2 Ring Dips.... Until time is called

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Wednesday, December 13th

IMG_3158.JPG
HAPPY BIRTHDAY, BETH YOUNG!

HAPPY BIRTHDAY, BETH YOUNG!

Warm-up: 10 Minutes of

10 Reverse Hypers

10 Banded Pull Aparts

10 Banded Chest Flies

10 Frog Hops

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

Buy-In: Scots Press: 6x6

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

Strength: Sumo Deadlift 5x5

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

WOD: "Isabelle"

30 Snatches for Time 135/95#

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Tuesday, December 12th

Warmup: 8 minutes of

8 Box step-ups

8 OLY bar good mornings

8 Oly bar bent over rows

8 jumping jacks

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

Buy-in: complete the following clean complex

Mid-shin to high hang x 6

Mid-shin to clean pull x 6

Mid-shin to power clean x 6

Power Jerks x 6

Split Jerk x 6

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

Strength: Clean & Jerk 1x5, 3x3, 3x1

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

WOD: 6 Rounds of:

30 Second max rep med ball slams

30 Second rest

30 Second max rep Med ball jumping lunges

30 Seconds rest

30 Seconds Max Rep toes to wall

30 Seconds rest rest

30 Seconds Max Rep Pushups

30 Seconds rest 

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

Endurance: meet at ECC @ 6 am

5 Rounds of

500 meter row

20 burpees

30 double unders

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Saturday - Monday, December 9th - 11th

Best of luck on your travels, Mel!  Keep up the awesome work.

Best of luck on your travels, Mel!  Keep up the awesome work.

Saturday

Warmup: Coaches Choice

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

Strength:

OTM X 10 minutes of 

2 Snatches

OTM x 10 minutes of 

2 Clean & jerks

** No rest between each oly movement

** Athlete can increase loads at any time with either movement ~ cannot decrease load!

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

WOD: "Half Jack"

10 Min AMRAP

10 Push Press 115/75#

10 KBS 55/35#

10 Box Jumps 24/20"

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

SUNDAY 

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

**7 am Sunday Funday - anyone is welcome ~ even non members

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

MONDAY

Warmup: 3 Rounds of

200 meter row

15 OHS with OLY bar

10 Ring Pushups

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

Buy-in: OLY Bar Over-head walking lunges 4x10 steps ~ max load (bar cannot hit floor between sets)

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

Strength: Front Squat 5x5 ~ max/efficient load

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

WOD: For Time

21 Front Squats 115/75#

10 Cal Row

15 Front Squats 

20 Cal Row

9 Front Squats 

30 Cal Row 

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Friday, December 8th

Beast mode

Beast mode

Warmup: 3 Rounds of

10 KBS

20 ab mat situps

30 double unders

2 Rope Climbs

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

Buy-in: 50 KBS for time 70/55#

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

Strength: OTMx12 minutes

3 Shoulder Presses + 6 Bent over rows @ 1/2 BW

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

WOD: Death BY

Thrusters 75/55# + Double Unders

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Thursday, December 7th

Chris and Rich getting it done in the morning!

Chris and Rich getting it done in the morning!

Warmup: 10 minutes of:

10 banded pull aparts

10 dumbell bent-over rows

 10 seated dumbell presses

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

Buy-in: Bulgarian Split Squat with dumbells 4x10 (5 on each leg)

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

Strength: Back Squat 5x5

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

WOD: "Alley Cat"

Teams of 2 ~ 15 minute AMRAP

1 Cal Row

1 Burpee over Rower

2 Cal Row

2 Burpee over Rowver.....

add 1 rep until time is called 

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Wednesday, December 6th

Warmup: 10 minutes of

2 minutes squat therapy

15 meter bear crawl

15 weighted situps

15 supermans

15 jumping jacks

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

Buy-in: Perfect Snatch Complex ~ dont care about weight - we need perfect movement!

Mid-shin to high hang x6

Mid-shin to snatch pull x6

Mid-shin to power snatch x6

Mid-shin to full squat snatch x 6

Over-head Squat x6

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

Strength: Snatch (power or full squat ~ depends on the athlete)

1x5, 3x3, 3x1

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

WOD: "Grace"

30 Clean and Jerks for time 135/95#

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Tuesday, December 5th

Josh always means business.

Josh always means business.

Day 2 of our 6 week OLY strength cycle!

Warmup: 10 minutes of

10 leg swings (5 on each side)

10 med ball cleans

10 med ball wall slams

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

Buy-in: RDL 4x10

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

Strength: Snatch Grip Deadlift 5x5

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

WOD: 5 Rounds for time

10 burpee broad jumps

5 Floor Presses @ 50% of BP

7 Deadlift with same weight 

1 dumpster dash

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

Endurance: Meet at ECC @ 6 am

3x Death by burpee + 10 meter sprint

2 minutes rest after the last athlete is done

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Saturday - Monday, December 2nd - 4th

Saturday

Warmup: Coaches Choice

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

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death. Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups. Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

Coffland

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

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

Sunday

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

**7am Sunday Funday - Everyone is invited!

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

Monday

Programming notes: Starting this week - we are beginning our 6 week OLY Strength Cycle. The focus of this program is to build a solid base of strength particularly in the OLY lifts. 

Warmup: 4 Rounds of

10 Oly Bar Thursters

10 pushups

10 kbs

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

Buy-in: complete the following clean complex

Mid-shin to high hang x 6

Mid-shin to clean pull x 6

Mid-shin to power clean x 6

Power Jerks x 6

Split Jerk x 6

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

Strength: Clean & Jerk 1x5, 3x3, 3x1

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

WOD: 27-21-15-9 of

KBS 55/35#

Box Jumps 24/20"

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Friday, December 1st

Warmup: 10!

Ball Slams

Russian Twist with ball

10 meter back pedel

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

buy-in: Tabata Situps (8x20 seconds on/10 seconds off)

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

Strength: Clean (power or squat)

3x3, 3x2, 3x1

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

WOD: 8 minute AMRAP

6 Deadlift 225/155#

12 Burpee over bar

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Thursday, November 30th

Warmup: 4 Rounds of

8 dumbell lateral raises

8 dumbell side raises

20 dumbell presses

8 dips

20 jumping squats

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

Buy-in: 5 minute Double Under or Triple Under practice

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

Strength: Snatch 5x2, 5x1

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

WOD: 3 Rounds for Time

15 Shoulder to OH 115/85#

30 Double Unders

15 OHS 115/85#

30 Double Unders

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

Sellout: 5! 

Heavy Power Cleans 225/135#

Ring MU's

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

Endurance: meet at YMCA @ 530

Swim - 30  minutes max distance

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Wednesday, November 29th

Warmup: 12 minutes of

5 Heaving Snatch Balance

7 Floor Presses

9 Ring Rows

12 Box Jumps

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

Strength: Deadlift 5x5

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

WOD: "Angie"

For Time:

100 pullups

100 pushups

100 situps

100 air squats 

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Tuesday, November 28th

Fierce!  Bonnie showing her strength on some clean & jerks!

Fierce!  Bonnie showing her strength on some clean & jerks!

Warmup: 3 Rounds of

2 Forward Rolls

4 Wall walks

6 Plank to Prayer

8 Leg Swings (on each leg)

10 Box Jumps

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

Strength: 15 minutes to establish a working Squat Clean & Jerk

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

WOD: 5 Rounds for Time

6 Clean and Jerks @ 65% of working weight

12 Deadlifts @ same weight

24 DU's 

400 meter run

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

Sellout: 3xmax rep shoulder to OH @ 50% BW

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

Endurance: 30 minute AMRAP

5 Tire Flips

10 Pushups

15 KB Lunges 

Run Around the building 

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Saturday - Monday, November 25th - 27th

TOMMYV-th.jpg

Warmup: Coaches Choice

WOD: "Tommy V"

For Time:

21 Thrusters 115/75#

12 Rope Climbs

15 Thrusters 

9 Rope Climbs

9 Thrusters

6 Rope Climbs

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

SUNDAY 

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

Reminder: Sunday Funday is a standing Class @ 7 am ~ Everyone is welcome even non-members

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

MONDAY

Warmup: 3 Rounds of

200 meter row

15 OHS with OLY bar

10 Ring Pushups

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

Buy-in: 1 minute max rep HSPU's

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

Strength: 12-9-6-3 of 

1.5 Front Squats + 20 later plate jumps after each set

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

WOD: 50 Burpees for time with 10 wallballs at the top of each minute

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Wednesday, November 22nd

Holiday Schedule: No 630 pm Class

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

WarmUp: 10 minutes of

1 dumpster dash

1 Turkist getup (each side)

1 forward roll

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

Buy-in: 4x10 Reverse Hypers 

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

Strength: Deadlift 8! ~ Increasing weight 

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

WOD: "Nancy"

5 Rounds for Time

400 meter run

15 OHS 95/65#

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

Cool down of the week: Perform each movement 3-5 times holding for 30 seconds each round

cooldown.png

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Tuesday, November 21st

Warmup: 10 minutes of

5 med ball cleans

10 toes to wall

15 med ball front squats

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

Buy-in: 500 meter row ~ time trail

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

Strength: Back Squat 6x5 ~ Moderate Weight

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

WOD: 7 Minute AMRAP

3 Shoulder to over-head 95/65#

3 Calories on rower

6 S2OH

6 Cal row.... 

Increase by 3 reps each round until time is called 

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

Cool Down: Perform each movement 3-5 times holding for 30 seconds each round

cooldown.png

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

Endurance: meet at Elm City CrossFit @ 6 am

10x 200 meter row + 200 meter sprint

rest = work

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Saturday - Monday, November 18th-20th

SATURDAY

Warmup: 3 Rounds of

30 seconds static hold on pullup bar

50 meter bear crawl

10 weighted box step ups

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

Daniel_XFit.jpg

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

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

Sunday 

Sunday Funday @ 7 am ~ Everyone Welcome even Non-Members!

Amnesty - pick a workout you may have missed during the week, pick another gym’s WOD, makeup one of your own or work on a skill ~ the box is your open canvas!

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

MONDAY

Warmup: 2 Rounds of

300 meter row

10 box jumps

10 med ball cleans

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

Buy-in: 2x1 min max rep wall balls 30/20# with 1 minute rest between each set

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

Strength: Seated Dumbell Press 4x12 - Athlete picks weight

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

WOD: On the 3 minute x 8 Rounds of

5 Back Squats 135/95# ~ taken from the floor

10 Deadlifts 135/95#

15 Ab mat situps

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