Workout of the Day


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Thursday 1/29

Posted on January 28, 2015 at 10:55 PM Comments comments (0)


Open gym

7-11 am
2-8 pm

Community WOD @ 6 pm

Strongman class @ 7 pm



Weightlifting:

Front squat (3 sec)

3 RM, 95%, 90%


 

Bench press

5 RM, 95%, 90%


 

Super set:

 

Ring Dip

4x5

 

OH KB walk

4x100 Ft.


 

Super set:

 

KB Swing

4x15

 

Ab wheel

4x15

 


Wednesday 1/28

Posted on January 27, 2015 at 10:40 PM Comments comments (0)


WOD:

OTM 15 minutes:
1 Snatch @75+ (Work up as technique allows. Rhythm and consistency are the goal.)


Ring dip
5x5


21-15-9
Double KB Front squat
Burpee


Comp:

Bench press
8 RM, 95%x8, 90%x8

Daily WOD
Weightlifting:
Clean and jerk
5x 3(1+1)@70-75%
Power snatch
6x2@70-75%
Snatch pull (5 sec descent)
5x3@100%
High hang muscle snatch
5 RM, 95%x5, 90%x5
4 rounds:
5 Bent-over rows
10 GHD Extensions (hold last rep for 10 seconds)

Tuesday 1/27

Posted on January 26, 2015 at 10:30 PM Comments comments (0)


Interested in learning how to walk on your hands or improve your handstand walking skills?  Our gymnastics coach, Brandon, will be in tonight from 6-8 to work on some progressions!  Come challenge yourelf with a new skill!


WOD:

Back squat (3 sec pause)
-Establish a 3 RM


Bent-over row
4x8


Complete 5 rounds:

100 ft. KB overhead carry (one in each hand)
15 Hollow rocks


Comp:

Clean pull
6x2@105-110%

then

Follow Daily WOD.



Weightlifting:

Back squat (3 sec)

5 RM, 95%, 90%


 

Push press

5 RM, 95%, 90%


 

 

Super set:

 

Ring Dip

5x5


 

Weighted Push-up

4x10


 

 

Super set:

 

KB Swing

4x15


 

Ab wheel

4x15

 




Monday 1/26

Posted on January 25, 2015 at 3:05 PM Comments comments (0)


I can't even begin to say how proud I am of this team of lifters and our entire gym. We had 12 athletes compete today at the Wilmington Open and over 40 of our members came out to support these guys while they lifted hard and set personal records. There is nothing that makes me more proud than the camaraderie that our gym shows on a daily basis. Thank you all.

 

-Keith


WOD:

Clean pull

6x2@105-110% of clean (or as heavy as good positions allow)


Bench press

Establish an 8 RM.


then


Complete 3 rounds for max reps:


30 seconds of push-ups

30 seconds rest

30 seconds of KB Swings

30 seconds rest 

30 seconds of Toes to bar

30 seconds rest

30 seconds of Box jumps

30 seconds rest


Comp:

Clean and jerk

6x2@80%+


Overhead squat

5 RM, 95%x5, 90%x5


Bench press

Establish 8 RM


Met-con from daily WOD.



Weightlifting:


Snatch

5x3@75-80%


 

Power clean & jerk

6x2@70-75%


 

Clean pull

5x3@100%

(5 s descent)



 

Do as circuit:


 

Pull-up

4x5


 

Upright Row (clean)

4x10


 

GHD Extension

4x10 (Hold last rep for 10 seconds)




Friday 1/23

Posted on January 22, 2015 at 10:40 PM Comments comments (0)


We will be closed this Saturday so that we can get as much support as possible for our weightlifting team, as they compete at CrossFit Wilmington. Ladies start lifting at 10 am, and men start at 12:30. We have 11 lifters competing, so rock your favorite PCCF shirt and come out to show your support! Thanks!


WOD:

Front squat (3 sec pause in bottom)
2 RM, 95%x2, 90%x2


then


10 rounds for time:

3 Power cleans 165/105
6 Inverted rows (Set your body as close to parallel to the floor as possible.)
9 Push-ups


Comp:

Clean pull
6x2@105%

Follow daily WOD.



Weightlifting:

Mobility and bar work.  Rest, eat, visualize, and get a good night's sleep.  Team dinner Friday night at Texas Roadhouse, 8:30 p.m.  





Thursday 1/22

Posted on January 21, 2015 at 11:05 PM Comments comments (0)


We will be closed this Saturday so that we can get as much support as possible for our weightlifting team, as they compete at CrossFit Wilmington.  Ladies start lifting at 10 am, and men start at 12:30.  We have 11 lifters competing, so rock your favorite PCCF shirt and come out to show your support!  Thanks!


Open gym:

7-11 am
2-8 pm

Community WOD @ 6 pm

Strongman class @ 7 pm



Weightlifting:

Snatch 
-work up to 70%

Clean and jerk
-work up to 70%

Overhead squat (3 sec pause in bottom)
3x1@105% of snatch

Wednesday 1/21

Posted on January 20, 2015 at 10:05 PM Comments comments (0)


WOD:

Hang snatch (from knee)

Every 90 seconds for 12 rounds, perform 2 hang snatches

*Start at an easy weight and work up as technique allows.


Bench press

10 RM, 95%x10, 90%x10


15-12-9-6

Deadlift 225/155

Burpee



Comp:

Overhead squat

5 RM, 95%x5, 90%x5


Bench press

10 RM, 95%x10, 90%x10


V-Day Massacre WOD 3


Weightlifting:


Snatch

-Work up to opener


Clean and jerk

-Work up to 85%


Clean pull

5x2@105%


Pick one assistance exercise





Tuesday 1/20

Posted on January 19, 2015 at 10:15 PM Comments comments (0)


WOD:

Back squat (3 sec pause)
5 RM, 95%x5, 90%x5


Complete 5 rounds:

8 L-Pull-ups (Add 15 hollow rocks if you don't have an L pull-up)
8 HS push-ups (Scale with KB strict press)
8 Jump squats (Use ~25% of 5 RM squat from today. These should be very light!)


Comp:

Follow daily WOD



Weightlifting:

Push press
3 RM, 95%x3, 90%x3

Back squat (3 sec pause)
3 RM, 95%x5, 90%x3

Pick 2 accessories.

Visualize strong lifts for this weekend!




Monday 1/19

Posted on January 18, 2015 at 9:15 PM Comments comments (0)


Regular hours today!


WOD:

Clean pull
6x2@100-110% of best clean or as heavy as good position allows


Ring dip
5x5
*Use band assistance if needed


then


10 minute AMRAP:

5 Push presses 155/95 (Clean from floor)
10 Box jumps
15 KB Swings 72/53


Comp:

Snatch
6x2@80%+

Follow daily WOD.



Weightlifting:

Snatch
-Hit opener 3 times


Clean and jerk
-Work up to 90%


Snatch pull
6x2@105%


Pull-ups
4x5

Friday 1/16

Posted on January 15, 2015 at 10:10 PM Comments comments (0)


Saturday:

Open gym 9-12
WOD @ 10:00
Strength class @ 11:00

Sunday:

Open gym  11-1


Friday's WOD:

Clean
-Find your 1 RM

*If you are still learning the clean, use a moderate weight and work on your technique.


then


4 rounds for time:

10 Dead-hang pull-ups (Scale with inverted row)
15 Overhead squats 95/65 (Snatch from floor)

*If you are still working on the mobility required for overhead squats, lighten the weight as needed and take your time!


Comp.:

Clean and jerk
1 RM

4 rounds for time:
10 Pull-ups (any way)
15 Overhead squats 135/95



Weightlifting:

Snatch
-Build to a heavy single

Clean and jerk
-Build to a heavy single






Thursday 1/15

Posted on January 14, 2015 at 10:20 PM Comments comments (0)

 

Community WOD @ 6 pm!  It's free! Bring a friend that wants to try CrossFit!

Strongman class @ 7 pm!  Come get jacked and strong!

Open gym

7-11 am

2-8 pm

 

Weightlifting:

Paused Front squat

2 RM, 95%x2, 90%2x2

*Pick two accessories.

Friday max out session at 5:30 pm

Wednesday 1/14

Posted on January 13, 2015 at 9:30 PM Comments comments (0)


WOD:

Every 90 seconds for 12 rounds:

2 Hang snatches (from knee)

*Start at an easy weight (around  and work up as position allows.


then


Bench press
10 RM, 95%x10, 90%x10


then


With a buddy:

10 rounds for time:

15 push-ups
30 KB swings 72/53

*One buddy works at a time.  Work must be split evenly.  One buddy must do an entire round, then switch.


Comp:

Follow daily WOD


Weightlifting:

Clean and jerk
10x1@85-90%

Overhead squat
4x2@85-90% of snatch

Snatch pull
8x2@100-105%

Bent-over row
4x5




Tuesday 1/13

Posted on January 12, 2015 at 11:20 PM Comments comments (0)


WOD:

Back squat (3 sec pause)
5 RM, 95%x5, 90%x5


Complete 5 rounds:

6 Ring L Pull-ups (Add 30 sec weighted plank if you don't have an L pull-ups
8 Split squats (Rear foot elevated; add weight with a KB)

Bent-over row
4x5


Weightlifting:

Push press
3 RM, 95%x3, 90%x3

Back sqaut (3 sec pause)
5 RM, 95%x5, 90%x5

Bench press
5 RM, 95%x5, 90%x5

Jump squat
4x5@25% of 5 RM

Monday 1/12

Posted on January 11, 2015 at 6:45 PM Comments comments (0)


WOD:

Snatch pull
6x2@100-105% (As heavy as good positions allow)


Ring dip
5x5
*assist with band


Complete 60 seconds of each of the following for 2 total rounds.  Your score is the total number of reps you complete:

Push Press 135/95
Rest
Toes to bar
Rest
Power clean 135/95
Rest


Comp:

Clean and jerk
6x2@80-85%

then

Follow daily WOD


Weightlifting:

Snatch 
10x1@90%

Power clean + Hang clean +jerk
8x1@75-80%

Clean pull
8x2@100-105%

Pull-up
4x5




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