Thursday June 4th, 2015

There is no midday phase 3
There is phase 3 from 3:30pm-7:30pm

WOD:
20 rounds
5 burpees
5 pull-ups

Strength:
LEVEL 1
a. Warm up with class

b. Back Squat 10-10-10-10 (RPE 6 on all sets)

c. 10 rounds
5 burpees
5 pull-ups

LEVEL 2
a. Self led warm up

b. Back Squat 50% x 12-9-6-3
Rest 3 mins, 2 mins, 1 min

c. Build to a heavy single/max weighted ring dip (no vests)

LEVEL 3:
a. Self led warm up

b. Back Squat 50% x 15-12-9-6-3
Rest 4 mins, 3 mins, 2 mins, 1 min

c. Build to a heavy single/max weighted ring dip (no vests)

2-A-Day:
Same as WOD
OR
Go to a pool and do
20 rounds
25m swim sprint
*rest as needed between attmepts

Wednesday June 3rd, 2015

There is no midday phase 3
There is phase 3 from 3:30pm-7:30pm

WOD:
50 Box jumps 24/20
25 HSPU
40 Box jumps
20 HSPU
30 Box jumps
15 HSPU
20 Box jumps
10 HSPU
10 Box jumps
5 HSPU
STANDARDS: No rebounding box jumps permitted. Kipping HSPUs are allowed.

Strength:
LEVEL 1
a. Warm up with the class

b. Deadlift 10-10-10-10 (RPE 7 for all sets)

c. 30 Box jumps
15 HSPU
20 Box jumps
10 HSPU
10 Box jumps
5 HSPU
STANDARDS: No rebounding box jumps permitted. Kipping HSPUs are allowed.

LEVEL 2
a. Self led warm up

b. Deadlift 50% x 15-12-9-6
Rest 3 mins, 2 mins, 1 min

c. Build to a heavy single/max weighted pull-up (no vests)

LEVEL 3
a. Self led warm up

b. Deadlift 50% x 21-15-12-9-6
Rest 4 mins, 3 mins, 2 mins, 1 min

c. Build to a heavy single/max weighted pull-up (no vests)

2-A-Day
50 Box jumps 24/20
20 HSPU
30 Box jumps
15 HSPU
10 Box jumps
5 HSPU
STANDARDS:
LEVEL 2: No rebounding box jumps. Kipping HSPU is permitted
LEVEL 3: No rebounding box jumps. Strict HSPU (If you are very proficient at strict HSPU, wear a 20lbs weight vest for the entire workout)

Tuesday June 2nd, 2015

Tuesday June 2, 2015

There is no midday phase 3
There is phase 3 from 4:30pm-7:30pm

Rest Day!
NOTE: Class times running at 7am, 10:30am, 4:30pm, 5:30pm, 6:30pm

New Strength Programming will begin Wednesday June 3rd, 2015. Be sure to rest prior to the start!

Monday June 1, 2015

Monday June 1, 2015

There is no midday phase 3
There is phase 3 from 3:30pm-7:30pm

WOD:
Complete as many rounds as possible in 10 minutes of:
10 burpees
20 wall-ball shots, 20-lb. ball

Strength:

No Supplemental Strength Programming

We are back from the 2015 Reebok CrossFit Games Regional West competition!! Gym is running again as normal.  Thank you so much for your understanding and support over this past weekend! 

Thursday May 28th, 2015

There is no midday phase 3

There is phase 3 from 3:30pm-7:30pm

WOD:
15-12-9
Thruster 135/95
Weighted pull-up 45/35 (no weight vests)

Strength:
No Supplemental Strength Programming

REMINDER: The gym will be closed from Friday May 29th until Sunday May 31st. This will also coincide with a rest/de-load block. Regular training will continue Monday June 1st.

Wednesday May 27th, 2015

There is no midday phase 3

There is phase 3 from 3:30pm-7:30pm

WOD:
Score is total time to complete all the runs with the rest period included.
6 rounds
400m run
Rest 3 minutes between runs

Strength:
LEVEL 1
a. warm up with the class

b. EMOM x 8
Back Squats
40% x 2 (these are meant to be as explosive as possible)

c. 4 rounds
400m run
rest 2minutes

LEVEL 2/LEVEL 3
a. Self led warm up

b. EMOM x 15
Back Squats 50% x 2 (these are meant to be as explosive and as fast as possible, stand all the way up)

2-A-Day:
Same as WOD

REMINDER: The gym will be closed from Friday May 29th until Sunday May 31st. This will also coincide with a rest/de-load block. Regular training will continue Monday June 1st.

Tuesday May 26, 2015

There is no midday phase 3

There is phase 3 from 3:30pm-7:30pm

WOD:
AMRAP in 15 minutes
10 BW bench press
20 toes to bar
30 hip extensions

Strength
ALL LEVELS
No Supplemental strength.

REMINDER: The gym will be closed from Friday May 29th until Sunday May 31st. This will also coincide with a rest/de-load block. Regular training will continue Monday June 1st.

Monday May 25, 2015

Monday May 25th, 2015

REST DAY!

There is no midday phase 3
There is phase 3 from 4:30pm-7:30pm

REMINDER: The gym will be closed from Friday May 29th until Sunday May 31st. This will also coincide with a rest/de-load block. Regular training will continue Monday June 1st.

Friday May 22nd, 2015

There is phase 3 from 3:30pm-7:30pm

There is phase 3 from 11:30am-12:30pm

WOD:
Deadlift 10-5-3-1-1-1-3-5-10
*score as total successful weight lifted for each set

Strength:
LEVEL 1:
Same as WOD

LEVEL 2
a. Self warm up

b. Snatch build to 80% x 1 x 4 sets

c. Barbell bicep curls (choose a weight that you can do the first 25 reps with and then keep that weight for subsequent loads)
25 reps
15 seconds rest
2 reps
15 seconds rest
*continue until you have completed 51 reps

d. Banded tricep extensions
*same format as curls except choose and appropriate band

LEVEL 3:
a. Self led warm up

b. Snatch build to 85% x 1 x 4 sets

c. Barbell bicep curls (choose a weight that you can do the first 25 reps with and then keep that weight for subsequent loads)
25 reps
15 seconds rest
2 reps
15 seconds rest
*continue until you have completed 51 reps

d. Banded tricep extensions
*same format as curls except choose and appropriate band

2-A-Day:
Same as WOD

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