Workout of the Day -

Workout of the Day

Thursday 6/20

Posted on June 19, 2013 at 11:20 PM

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CROSSFIT KIDS TODAY @ 4 p.m.

Open gym:

6-8

9-11

2-8

Weightlifting:

Split jerk

4x2

Bench press

3x5

Bent over row

4x5

Goodmorning

3x5

Wednesday 6/19

Posted on June 18, 2013 at 10:10 PM

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Fabry places 3rd at Masters Pan Ams!!

Congrats to our fellow PCCF member, Fabry, who placed 3rd in his division this weekend at the Pan American Masters Weightlifting Championships. Fabry hit a 98 kg (216 lb) snatch and a 125 kg (275 lb) clean and jerk. With this total, Fabry has also qualified himself to lift at an international level at the 2013 Masters World Weightlfiting Championships. Nice work!

WOD:

Back Squat 3x5

(add 5-10 lbs over Monday)

5 rounds: (not for time)

10 Push-ups (add weight if possible)

10 Barbell bent over rows

5 rounds:

100 ft. Sled push (Go fast!)

100-100 ft. sprint

Weightlfting:

Clean and jerk

4x1 @85% +

Snatch

4x2 (from 3" deficit)

Front Squat

5x3

Tuesday 6/18

Posted on June 17, 2013 at 9:55 PM

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There are 6 spots available for the rowing class with Megan this Thursday @ 630. Sign up on the board!

Every 90 seconds for 12 rounds:

1 Clean Deadlift

2 Hang cleans

2 Box jumps

*Start around 65% of 1 RM Clean. Work up as form allows.

then

21-15-9

Push press or push jerk (*use same weight as "DT")

KB Swing

Weightlifting:

Push jerk

4x3

Push press

4x5

Pull-up

4x5

Goodmorning

3x5

Monday 6/17

Posted on June 16, 2013 at 10:25 PM

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WOD:

Back squat

3x5 @ 70% of 1 RM (all sets at same weight)

then

5 rounds: (not for time)

8 HS Push-ups (scale with KB strict press)

8 L Pull-ups (scale with pull-ups + 20 hollow rocks per round)

then

Run 1 mile for time.

Weightlifting:

Snatch

4x1 working to heavy single

OTM 10 min.: 1 Hang snatch @ 80%

Clean and jerk

4 x (2+2) (from hang; beat last week)

Back Squat

5x3 (3 sec pause)

Friday 6/14

Posted on June 13, 2013 at 11:15 PM

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Saturday:

Open gym 9-12

WOD @ 10

Friday's WOD:

Deadlift

-work on set-up technique

-build to a 1 rep max

*If you have less than 2 months of CrossFit experience, you will build to a 5 RM

then

Max dead-hang pull-ups

Weightlifting:

Rest day

Thursday 6/13

Posted on June 12, 2013 at 8:05 PM

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CrossFit Kids today at 4 p.m.!

Open gym:

6-8 a.m.

9-11 a.m.

2-8 p.m.

If you are not going to make it to the gym Friday, you can do this benchmark WOD today:

-Deadlift 1 RM

-Max dead-hang pull-ups

-1 mile run

It is going to be hot! Start hydrating your body now!

Weightlifting:

Split jerk

4x2

Bench press

3x5

Bent over row

4x5

Goodmorning

3x5

Wednesday 6/12

Posted on June 11, 2013 at 9:55 PM

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CrossFit Kids class tomorrow @ 4 p.m.!

WOD:

15 minutes working on mobility

then

OTM 12 minutes:

2 Back Squats @70% 1 RM; work up every 2 rounds; move the bar fast!

2 Box jumps

then

5 minute AMRAP:

10 push-ups

10 KB Swings

Weightlifting:

Clean and jerk

8x1@ 80-90%

Hang snatch (from mid thigh)

4x2

Front squat 5x3

Tuesday 6/11

Posted on June 10, 2013 at 10:20 PM

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WOD:

Clean or power clean: work up to a heavy single

then

"DT"

5 rounds for time:

12 deadlifts

9 hang power cleans

6 push jerks

*Use 60% of your heaviest clean

Weightlifting:

Push jerk

4x3

Push press

4x5

Pull-up

4x5

Goodmorning

3x5

Monday 6/10

Posted on June 9, 2013 at 8:55 PM

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Benchmark week! Today we will kick-off some new benchmarks to allow you to set goals and track your progress. Don't miss it!

Day 1:

Back Squat 1 RM (Below parallel! At parallel ain't low enough!

)

Bench Press 1 RM

then

Row 1,000 m for time.

Weightlifting:

Today we kick off a new training cycle! Workouts will be posted M,T,W,T and Saturday.

Snatch

8x1 @ 85-90%

Clean and jerk (from knees)

4x(2+2) -build to heaviest set possible

Back squat (3 sec pause in bottom)

5x3 (work up)

Ab work of choice

Friday 6/7

Posted on June 6, 2013 at 9:25 PM

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Saturday:

Open gym 9-12

WOD @ 10:00

Friday's WOD:

Compare to 4/22. Use same weight as initial test.

-Max rep front squats in 1 minute (clean from floor)

Men:185/135/95 Women: 115/95/75

-Max rep push press in 1 minute (clean from floor)

Men:185/135/95 Women: 95/75/55

-Max reps weighted dead-hang pull-ups (scale with max timed pull-up hold)

Men: 35/0 Women:10/0

-2 minute Sled push for distance

Men: 180/135 Women:135/90

Thursday 6/6

Posted on June 5, 2013 at 8:20 PM

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CROSSFIT KIDS

Kids class is on for 4 p.m. today (Thursday)!

$10/per child

Please be sure that your child has water!

Open gym day:

6-8

9-11

2-8

Wednesday 6/5

Posted on June 4, 2013 at 9:45 PM

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CROSSFIT KIDS: Thursday 6/6 @ 4 p.m. Spaces are filling up fast! We just have 6 spots left for this Thursday. Don't let your kids miss out! E-mail Keith to reserve a space for your child.

WOD:

Bench Press 4x5

Single-arm bent over row 4x5

then

10-9-8-7-6-5-4-3-2-1

KB Swing

V-Up

*Do 5 box jumps after each round

Tuesday 6/4

Posted on June 3, 2013 at 11:30 PM

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CROSSFIT KIDS: Thursday 6/6 @ 4 p.m. Spaces are filling up fast! We just have 6 spots left for this Thursday. Don't let your kids miss out! E-mail Keith to reserve a space for your child.

WOD:

Snatch

5x1

then

12 minute AMRAP

6 burpees

12 deadlifts

Run 100 m

*Use same weight as 4/24.

Monday 6/3

Posted on June 2, 2013 at 10:40 PM

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We had a blast competing with other local gyms at CrossFit Carolina Beach this weekend!

CROSSFIT KIDS: Thursday 6/6 @ 4 p.m. Spaces are filling up fast! We just have 6 spots left for this Thursday. Don't let your kids miss out! E-mail Keith to reserve a space for your child.

Tomorrow we will retest our most recent benchmarks by going for your best 4 of 5 snatches and then completing the deadlift, burpee, run AMRAP. Friday we will complete the benchmark of front squats, push presses, pull-ups, and sled pushing. Be ready for some new benchmarks next week!

WOD:

Complete 5 rounds:

4 Front Squats (start @ 70% of 1 RM and work up each round)

8 Weighted Push-ups (Go as heavy as form and range of motion allow)

then

Complete 5 rounds:

1 sled push

12 Toes to bar

Weightlifting:

Deload week

Snatch 5x2 working up to 70%

Back Squat 3x5 @ 70%

Goodmorning 3x5

Row 1 k easy