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Friday, January 20th

Warmup: 12 mins of

50' Banded Monster Walk

8 Seated dumbell Presses

8 Bent over rows

8 GHD Situps

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

Buy-in: 1 min max rep shoulder to Over-head 75/55#

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

Strength: 10x 1 min on - 1 min off

Max distance farmers carry

*Athlete Picks weight

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

WOD: 4 Min AMRAP

5 Deadlift 185/95#

5 Box Jumps 24/20"

rest 3 minutes

3 Min AMRAP

5 Air Squats 

10 Double Unders

2 Min Rest 

1000 meter row

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Thursday, January 19th

Warmup: Complete the following:

1 min row

1 min squat therapy 

1 min row

1 min L-Sit holds

1 min row

1 min jump rope

1 min row

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

Buy-in: 15 minutes Muscle Up Practice & Progressions

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

Strength: Snatch 3x4, 4x3, 3x2, 5x1

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

WOD: OTMx20 minutes of

ODD Minutes - 3 Power Snatches @ 75% of Max working weight

EVEN Minutes - 7 Toes to Bar

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

Sellout: For Time

20 Thrusters 135/95#

10 Burpees

15 Shoulder to OH 135/95#

10 burpees

10 HSPU's

10 Burpees

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

Endurance: Meet at ECC @ 6 am 

10 Rounds For Time

5 Pullups

10 Box Jumps

15 Wall Balls

Run Around the Building

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Wednesday, January 18th

Warmup: 3 Rounds of

300 meter row

10 rope slams

12 slam ball squats

14 box step ups

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

Buy-in: 25 Thrusters for time 95/65#

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

Strength: 15 minutes to establish a heavy hang clean 

*can be hang power clean or hang squat clean

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

WOD: 3 Rounds for time:

10 Cleans @ 75% of pre-determined working weight

Run around the building

10 Ring dips

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

Sellout: Push Press 6x4 with 12 GHD situps after each set

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Tuesday, January 17th

Warmup: 10 minutes of

10 banded pull aparts

10 dumbell rows

10 seated dumbell presses

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

Buy-in: 2 minutes Max rep Double Unders

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

Strength: Bench 5x5

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

WOD: 10 -Down & Up of

Wall Balls 20/14#

Pushups

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

Sellout: 21-15-9 of 

Kettlebell Thrusters 55/35# each hand

2x Double Unders

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

Endurance: meet at ECC @ 6 am

24! by 3's of

Calories on Rower

Burpees over the rower

Run around the building

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Click on the Frosty Logo and Sign up today!

Click on the Frosty Logo and Sign up today!

Saturday

Warmup: Coaches Choice!

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

WOD: 5 Rounds for Time

2 Rope Climbs

8 Deadlifts 225/135#

10 Toes to Bar

rest 2 minutes

For Time:

30 Clean & Jerks 135/95#

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

Sunday

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

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

Monday

Warmup: 4 Rounds of

20 jump ropes

15 kbs

10 pushups

5 med ball cleans

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

Buy-in: 35 Wall Balls for time 20/14

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

Strength: Back Squat: 10-8-6-4-2 ~ Increasing Loads

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

WOD: 5 Rounds for time:

6 Deadlifts 275/155#

10 Burpees

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

Sellout: 4 Rounds for Time

30 cal row

20 KBS 70/55#

1 min rest

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

Cashout: Muscle Up practice

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Friday, January 13th

Warmup: 4 Rounds of

50 DU's or Singles

20 Over-head walking lunges with OLY bar

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

Buy-in: 6x4 Strict HSPU's

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

Strength: Front Squats 4x8

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

WOD: 5 min AMRAP 

5 HSPU's 

5 Pullups

5 minute rest

3 Min AMRAP

5 Pushups

10 ab mat situps

3 Minute rest

50 Wall balls for time 20/14#

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Thursday, January 12th

Warmup: 8 minutes of

7 dumbell thrusters

2 toes to bar

2 laps around gym room

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

Buy-in: 8 mins of Rope Climbing practice

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

Strength: 7! of

Thrusters ~ Increasing Load

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

WOD: 21-15-9 of

Calories Row

Thrusters 95/65#

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

Sellout: OTMX10 minutes of

3 Clean & Jerks 185/115#

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

Endurance: meet at ECC @ 6 am

3 Rounds for time

75 Air Squats 

800 meter run

*with weight vest

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Wednesday, January 11th

Warmup: 10 minutes of

20 banded pull aparts

20 ab mat situps

20 jumping jacks

20 double unders

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

Buy-in: Weighted Pushups 4x6

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

Strength: 5xComplex of

3 shoulder presses + 5 Push Presses + 7 Power jerks 

*Cannot put the bar down between movements

*Athlete should add weight each set

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

WOD: 3 Rounds for time

10 Push Press 135/95#

20 Bar over Burpees

10 Sumo Deadlift High Pull 135/95#

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

Sellout: for time

20 Snatches 165/95#

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Tuesday, January 10th

Warmup: 3 Rounds of 

2 forward rolls

4 wall walks

6 plank to prayer

8 leg swings 

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

Buy-in: 4x12 Reverse Hypers 

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

Strength: Deadlift 6x5 ~ Increasing Loads

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

WOD: 10! of

KBS 70/55#

Box Jumps 24/20"

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

Sellout: For Time

500 meter row

2 Rounds of:

3! Power Cleans 225/135# + 3 Ring MU's

then, 500 meter row

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

Endurance: meet at ECC @ 6 am ~ Coach Joe

Run - Out & Back Continuous: 20 mins, 30 mins or 40 mins

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Saturday - Monday, January 7-9th

Saturday

Warmup: 

500 meter row

10 wall balls

400 meter row

15 wall balls

300 meter row

20 wall balls

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

WOD: For time

30 pullups

800 meter run

15 Cleans 155/105#

400 meter run

15 Cleans

800 meter run

30 Pullups

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

Sellout: OTMx10 minutes

3 - Banded Back Squats @ BW 

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

Sunday

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

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

Monday

Warmup: 2 Rounds of

300 meter row

10 box jumps

20 lunges

10 med ball cleans

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

Buy-in: 4x8 weighted ring rows

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

Strength: 6xComplex ~ athlete picks weight

From the Rack- Bar on Back athlete performs the following complex without re-racking 

6 Lunge Steps + 6 Back Squats

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

WOD: OTMx20 minutes of:

Odd Minutes - 20 seconds max distance row

Even Minutes - 20 seconds max distance run of 10 meters

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

Sellout: 4 Rounds for Time

5 Shoulder to Over-head 185/135#

5 Bar Muscle Ups

 

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Friday, January 6th

Warmup: 3 Rounds of

10 weighted supermans

2 forward rolls

10 banded pull aparts

50 meter high knees

50 meters back pedal 

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

Buy-in: 2 minutes max rep Double Unders

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

Strength: Bench Press 5! ~ Increasing Loads

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

WOD: For Time

5 Rope Climbs

100 meter row

30 burpees

4 rope climbs

200 meter row

25 burpees

3 rope climbs

300 meter row

20 burpees

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

Sellout: 100 calories for time on Airdyne ~ at the top of each minute do 10 wall balls until completion

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Thursday, January 5th

Welcome New Haven Rugby to our house!

Welcome New Haven Rugby to our house!

Warmup: 12 minutes of

50' banded monster walk

8 seated dumbell presses

8 bent over rows

8 ghd situps

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

Buy-in: Kettlebell Thrusters 4x8

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

Strength: Front Squat 5x5 ~ Increasing Loads

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

WOD: 3 Rounds for Time

5 Front Squats 155/95#

10 Chest to Bar Pullups

15 Ring Dips

400 meter Run

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

Sellout: OTMX16 Minutes

ODD - 3 Power Sntaches 155/95#

Even - 30 Double Unders

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

Endurance: meet at ECC @ 6 am

Run: 4x200, 4x400, 4x800, 2x1 mile, 2x800, 2x400, 2x200

*Rest = Work or 1:1 Work to Rest

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Wednesday, January 4th

Warmup: 10! of

ball slams

medball cleans

dips

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

Buy-in: Weighted hip Thrusts on bench with OLY bar

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

Strength: 15 minutes to establish a heavy single Snatch

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

WOD: 7! of

Snatch @ 75% of working weight

Toes to Bar

with 1 Dumpster Dash after each set

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

Sellout: for time

20 cleans @ 225/135#

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Tuesday, January 3rd

Warmup: 4 Rounds of

2 minutes on rower

2 minutes of Squat Therapy

30 seconds L-Sits

30 seconds Hand Stand Hold

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

Buy-in: 90 seconds max rep pullups

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

Strength: Shoulder Press 5x3 ~ Increasing Loads

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

WOD: For time

1000 meter row

50 wall balls 20/14#

40 KBS 55/35#

30 Shoulder to Overhead 115/75#

20 box jumps 24/20#

10 HSPU's

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

Sellout: 9-6-3

Thrusters 155/95#

Bar Muscle Ups

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

Endurance: meet at YMCA Pool @ 6 am

100 meter warmup

4x50 Single Arm Reach Drill

4x50 Finger tip Drill

4x50 Free Tempo

4x100 Free Tempo

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Saturday-Monday, December 31-January 2

Happy New Year from whoever this is 

Happy New Year from whoever this is 

Saturday 

Warm Up

Coach's Choice 

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

WOD For Time

1 Mile Run

30 Clean & Jerks (135/95),

Then

1k Row,

Then 

50-40-30-20-10

DUs

Ab Mat Sit-ups,

Then

800m Run 

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

Sunday 

ONLY 1 WORKOUT AT 10am 

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

Monday

ONLY 1 WORKOUT AT 9am 

*Back to normal schedule on Tuesday 

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Friday, December 30th

Weekend Holiday Schedule:

Saturday ~ Normal Classes

Sunday ~ Happy New Years Sunday Funday Addition @ 10:00 am - ONLY CLASS

Monday ~ ONLY 1 CLASS @ 9 am

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

Warmup: 10 minutes of

15 meter bear crawl

15 reverse hypers

15 ab mat situps

15 jumping jacks

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

Buy-in: 4x8 weighted pushups

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

Strength: Banded Back Squat 6x3

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

5 Rounds for Time:

6 Deadlifts 245/135#

12 burpees

24 Over-head Walking lunges 45/25#

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

Sellout: 10! 

Power Cleans 155/95#

2x Double Unders

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

Cashout: 2 minutes max reps Bar MU's

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Thursday, December 29th

Warmup: Slow 10 minute AMRAP

12 wall balls

8 box step ups

4 wall walks

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

Buy-in: box jumps 5x7

*must be done - jumping, bounding & unbroken ~ athlete picks heigth

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

Strength: Front Squat 8x3 ~ Increasing Load

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

WOD: 5 Rounds for time

20 wall balls 20/14#

10 Toes to Bar

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

Sellout: OTMX20 minutes of

Odd Minutes - 1 Rope Climb

Even Minutes - 5 Strict HSPU's

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Wednesday, December 28th

Reserve your spot today!

Reserve your spot today!

Warmup: 4 rounds of

5 seated dumbell presses

10 push ups

15 cal row

30 DU's

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

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

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

Strength: Push Press 1x5, 3x3, 3x1 ~ taken from the floor

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

4 min AMRAP:

7 Shoulder to Over head 115/75#

14 Deadlifts 115/75#

Rest 3 mins

5 Min AMRAP

5 Floor Presses 115/75#

10 bar over burpees

Rest 3 mins

4 min AMRAP

Power Snatches 115/75#

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

Sellout: OTMx10 minutes 

3 Box Squats @ BW + 20#

Cashout: 30 C2B Pullups for time

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Tuesday, December 27th

This how we celebrate xmas at Elm City CrossFit

This how we celebrate xmas at Elm City CrossFit

Warmup: 3 Rounds of

10 Ring Pushups

10 KBS

10 Strict Situps

10 Ball Slams

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

Buy-in: 10 Rope Climbs ~ not for time

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

Strength/Skill: 15 minutes to establish a working Squat Clean weight

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

WOD: 3 Rounds for Time

7 Squat Cleans @ 80% of working weight

21 Double Unders

500 meter row

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

Sellout: OTMx10 minutes - 2 Snatches 165/95#

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

Cash out: 15 Muscle Ups for time

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

Endurance: meet at ECC @ 6 am

5 Rounds for time

200 meter slam ball toss

15 box jumps

800 meter run

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Saturday - Monday, December 23-26th

Saturday - Regular Hours and Class Times

Warmup: 4 Rounds of

5 Snatch Balance

10 Toes to Bar

15 Strict Situps

20 Second Plank Holds

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

An Elm City CrossFit Tradition!

"Linda"

For Time: 10!

Deadlift @ 1.5xBW

Bench @ 1xBW

Clean @ .75xBW

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

While the western world celebrates the birth of some dude - We celebrate the birth and life of a true friend and an amazing inspiration to us all. She is never one for self promotion and it is only fitting that we share our tradition of a killer workout to celebrate her amazing story and continued journey!

While the western world celebrates the birth of some dude - We celebrate the birth and life of a true friend and an amazing inspiration to us all. She is never one for self promotion and it is only fitting that we share our tradition of a killer workout to celebrate her amazing story and continued journey!

Sunday - ONLY 1 Class @ 9 am

An ECC Tradtion - Celebrating the birthday of one of the most stable and consitant pillars of our community! Happy Birthday Alex.

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

Monday - HOLIDAY HOURS

ONLY 1 CLASS @ 9:30 am

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