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Clean with 3-Second Lift-Off + Jerk with 3-Second Pause in Split

60% x 3, 65% x 3, 70% x 3, 75% x 3, 80% x 3

(Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split)

 

WOD:

6 Minute AMRAP

6 Toes-to-Bar

6 Clean & Jerks (135#/95#)


-Rest 2:00-

 

6 Minute AMRAP

200m Row

6 Burpees over the Rower


Free Intro Workout at 10AM

Skill: Med Ball Clean

WOD:

5 Med Ball Cleans

10 Sit-Ups

5 Push Ups

10 Air Squats

200m Row

-3 Rounds for Time-

 

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The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.

 

 

 

Hatch Week 3, Day 2

SWOD:

Back Squat:

10 Reps @ 60% of your 1RM

10 Reps @ 65% of your 1RM

8 Reps @ 70% of your 1RM

8 Reps @ 75% of your 1RM

Front Squat:

5 Reps @ 60% of your 1RM

5 Reps @ 65% of your 1RM

5 Reps @ 70% of your 1RM

5 Reps @ 70% of your 1RM

WOD:

10 Strict HSPU

10 Strict Ring Dips

10 Strict Push Ups

10 Strict Pull Ups

-3 Rounds for Time-


5 Squat Variations For Strength, Mobility, And Better Movement

Hammer Time

Committing To A Training Program


The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.

 

 


WOD:

CrossFit Main Site Workout (150409):

For Time:

20 Burpees

20 Hang Squat Snatches (135#)

20 Bar Muscle Ups

20 Hang Squat Snatches (135#)

20 Burpees

 

Accessory:

A1) Seated Dumbbell Press

10/10/10/10

A2) Bent Over Unilateral Dumbbell Rows

10/10/10/10

Dim lights Embed Embed this video on your site


The Right Dose Of Exercise For A Longer Life

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3 Ways To Prevent Post-Exercise Soreness

Why Do We Keep Doing CrossFit?


The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.

SWOD:

Hang Power Clean + Front Squat

60% x 5, 65% x 5, 70% x 5, 75% x 5, 80% x 5

(Emphasis on getting shoulders over bar, knees back with vertical shins, and straight extension through pull.)

Jerk w/ a 2 Second Pause in Dip (60-70% of 1RM Jerk)

2/2/2/2/2/2

Clean Grip Deadlift

65% x 2, 75% x 2, 80% x 5, 80% x 5, 80% x 5

Accessory:

A1) Banded Triceps Extensions

15/15/15/15

A2) Hollow Rocks

20/20/20/20

 

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4 Barbell Variations That You Don't Have (But Probably Should)

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The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.

Partner Mobility:

Barbell Shoulder/Trap Smash


SWOD:

Strict Press:

65% x 10; 70% x 10; 75% x 8; 80% x 6


Partner WOD:

20 Minute AMRAP:

10 Push-Ups

10 KBS (70#/53#)

10 Overhead Static Lunges (135#/95#)

400m Run

*When one partner is running 400m, the other partner completes as many rounds as possible.

 

Optional Finisher on Open Gym Side:

Partner Med Ball Sit-Ups

15/15/15

 

Dim lights Embed Embed this video on your site

Period Periodization: Harnessing The Power Of Your Cycle

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The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.


SWOD:

Hatch Week 3, Day 1

Back Squat:

8 Reps @ 65% of your 1RM

8 Reps @ 70% of your 1RM

6 Reps @ 80% of your 1RM

6 Reps @ 85% of your 1RM


Front Squat:

5 Reps @ 60% of your 1RM

5 Reps @ 70% of your 1RM

5 Reps @ 75% of your 1RM

5 Reps @ 80% of your 1RM


* As soon as you are finished with your squats, begin practicing Double Unders as a skill.


WOD:

:20 Seconds of Double Unders

:10 Seconds of Single Unders

x 8 Rounds for Reps

Score = Total # of Double Unders

(Beginners, scale to :20 Seconds of Single Unders and :10 Seconds of Rest x 8 Rounds)


How To Be Emotionally Intelligent

Ready To Try Some Free Range Parenting?

Learning For Life


The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.

Open Gym

9am-Noon

Competitor's Session

9:30am

 

SWOD:

Clean with 3-Second Lift-Off + Jerk with 3-Second Pause in Split

@75% (Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split)

8/8/8/8


WOD:

AMRAP in 5 Minutes

3 Deadlifts (275#)

7 Push-Press (115#)


Free Intro Workout at 10AM

Skill: Front Squat


Workout:

12 Front Squat (65#/45#)

10 KB Swing (35#/26#)

8 Burpees

200m Run

-4 Rounds for Time-

Page 1 of 122

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04/18/2015

Clean with 3-Second Lift-Off + Jerk with 3-Second Pause in Split 60% x 3, 65% x 3, 70% x 3, 75% x 3, 80% x 3 (Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split) ...

ian - avatar ian 17 Apr 2015 Hits:53 W.O.D.

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04/17/2015

04/17/2015

Hatch Week 3, Day 2 SWOD: Back Squat: 10 Reps @ 60% of your 1RM 10 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5...

ian - avatar ian 16 Apr 2015 Hits:69 W.O.D.

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4/16/2015

4/16/2015

WOD: CrossFit Main Site Workout (150409): For Time: 20 Burpees 20 Hang Squat Snatches (135#) 20 Bar Muscle Ups 20 Hang Squat Snatches (135#) 20 Burpees   Accessory: A1) Seated Dumbbell Press 10/10/10/10 A2) Bent Over Unilateral Dumbbell Rows 10/10/10/10 {youtube}oNA4OZxbKZM{/youtube} The Right Dose Of Exercise For A Longer Life 6 Mistakes For CrossFit Beginners To Avoid 3 Ways To Prevent Post-Exercise Soreness Why Do We Keep...

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04/15/2015

04/15/2015

SWOD: Hang Power Clean + Front Squat 60% x 5, 65% x 5, 70% x 5, 75% x 5, 80% x 5 (Emphasis on getting shoulders over bar, knees back with vertical shins, and straight extension through pull.) Jerk w/ a 2 Second Pause in Dip (60-70% of 1RM Jerk) 2/2/2/2/2/2 Clean Grip Deadlift 65% x...

ian - avatar ian 14 Apr 2015 Hits:65 W.O.D.

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04/14/2015

04/14/2015

Partner Mobility: Barbell Shoulder/Trap Smash SWOD: Strict Press: 65% x 10; 70% x 10; 75% x 8; 80% x 6 Partner WOD: 20 Minute AMRAP: 10 Push-Ups 10 KBS (70#/53#) 10 Overhead Static Lunges (135#/95#) 400m Run *When one partner is running 400m, the other partner completes as many rounds as possible.   Optional Finisher on Open Gym...

ian - avatar ian 13 Apr 2015 Hits:71 W.O.D.

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04/13/2015

04/13/2015

SWOD: Hatch Week 3, Day 1 Back Squat: 8 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 6 Reps @ 80% of your 1RM 6 Reps @ 85% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 70% of your 1RM 5 Reps @ 75% of your...

ian - avatar ian 12 Apr 2015 Hits:91 W.O.D.

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04/12/2015

04/12/2015

Open Gym 9am-Noon Competitor's Session 9:30am

ian - avatar ian 09 Apr 2015 Hits:41 W.O.D.

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04/11/2015

04/11/2015

  SWOD: Clean with 3-Second Lift-Off + Jerk with 3-Second Pause in Split @75% (Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split) 8/8/8/8 WOD: AMRAP in 5 Minutes 3 Deadlifts (275#) 7 Push-Press (115#) Free Intro...

ian - avatar ian 09 Apr 2015 Hits:57 W.O.D.

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04/10/2015

04/10/2015

SWOD: Back Squat: 10 Reps @ 60% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM 8 Reps @ 80% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5 Reps @ 70% of...

ian - avatar ian 09 Apr 2015 Hits:105 W.O.D.

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4/9/2015

4/9/2015

Mobility: A1) Bully Stretch, 1 minute each arm A2) Shoulder Distraction, 1 minute each arm A3) Olympic Wall Squats, accumulate 2 minutes WOD: WOD #2 from the CrossFit Elysium Rumble In Paradise Baseline Test AMRAP in 15 Minutes 10 Power Snatches (135#/83# Adv.; 95#/63# Int.) 10 Burpees over the Barbell 20 Alternating Leg Pistols (40 Air Squats Int.)   {youtube}Tj9JbcgZsqc{/youtube} Functional...

ian - avatar ian 08 Apr 2015 Hits:88 W.O.D.

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04/08/2015

04/08/2015

  SWOD: Power Clean Above Knee + Front Squat (Load by Feel) 3/3/3/3/3 Clean Grip Deadlift (80% of CDL 1RM) 5/5/5/5/5 Jerk w/ a 2 Second Pause (60-70% of 1RM Jerk) 2/2/2/2/2 Accessory: A1) 3-Way (Zottman, Strict, Hammer) DB Bicep Curls 8/8/8/8 (per arm) A2) 1 Minute Bicycle Crunches x 4   {youtube}RPj1aDZUz7w{/youtube}   Angry Outbursts Really Do Hurt Your Health YOU Be The...

ian - avatar ian 07 Apr 2015 Hits:145 W.O.D.

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4/7/2015

4/7/2015

  SWOD: Hatch Cycle, Week #2 Day #1 Back Squat: 10 Reps @ 60% of your 1RM 8 Reps @ 65% of your 1RM 6 Reps @ 70% of your 1RM 6 Reps @ 75% of your 1RM 6 Reps @ 80% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 70% of your...

ian - avatar ian 06 Apr 2015 Hits:150 W.O.D.

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