Workout of the Day


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Wednesday 1/18

Posted on January 17, 2017 at 9:30 PM Comments comments (0)

WOD:

OTM 15 minutes:

1 Snatch + 1 Overhead squat 

*Start with a weight that feels about 70%.  Work up as long as you are keeping good positions.


then


WIth a buddy:

20 minute AMRAP:

5 HSPU

15 KB Swings 72/53

*One buddy works at a time and completes a full round before switching.  Scale HSPU with KB or DB strict presses.  Swing the KB to face height on KB swings.


Weightlifting:

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Tuesday 1/17

Posted on January 16, 2017 at 9:15 PM Comments comments (0)

WOD:

4 rounds:

8 Bench presses (Use 90% of heavy set of 8 from last week)

8 KB or DB Sumo RDLs


then


15 minute AMRAP:

10 Push-ups

10 DB Snatches each arm 50/30

30 Double unders


Weightlifting:  (Class at 5:30)

 

Snatch

5x3 at 80%


 

Pause Jerk

5x2 at 80%


 

Clean pull

5x3 at 95%


 

5 ...

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Tuesday 1/17

Posted on January 16, 2017 at 9:15 PM Comments comments (0)

WOD:

4 rounds:

8 Bench presses (Use 90% of heavy set of 8 from last week)

8 KB or DB Sumo RDLs


then


15 minute AMRAP:

10 Push-ups

10 DB Snatches each arm 50/30

30 Double unders


Weightlifting:  (Class at 5:30)


Friday 1/13

Posted on January 12, 2017 at 10:25 PM Comments comments (0)

Saturday:

Open gym 9-12

WOD at 10:00

Weightlifting at 10:00


Sunday:

Open gym 11-1



Friday's WOD:

Deadlift

-Build to a heavy set of 8

*Use touch and go technique as long as you maintain good position.


 

Then


 

4 rounds NFT:

Down/back Sled drag

Down/back Double KB OH Carry

Down/back farmers carry

Down/back Double KB front rack...

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Thursday 1/12

Posted on January 11, 2017 at 10:30 PM Comments comments (0)

Open gym

6-10 am

2-8 pm


Weightlifting @ 5:30 pm


Strongman @ 7:00 pm


Weightlifting:


Overhead squat

[email protected]%


 

Clean and jerk

5x(3+1)@80%


 

Snatch pull

[email protected]% (5 sec desc.)


 

Seated box jump

5x3

 


Wednesday 1/11

Posted on January 10, 2017 at 10:15 PM Comments comments (0)

WOD:

 

Every 90 seconds for 10 rounds:

 

2 hang cleans from the knee + 1 Jerk

 

*Start around 75% of best clean and jerk. Build slowly as form allows.


 

 

 

 

 

 

With a buddy:

 

20 minutes

 

Row/Bike 30 cals

 

10 V-ups

 

*Your score is your total number of calories.


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Tuesday 1/10

Posted on January 9, 2017 at 10:15 PM Comments comments (0)

WOD:

4 rounds:

8 Bench presses

8 KB or DB Sumo RDLs

*Build to a heavy set of 8 on the bench press.


then


20 minute AMRAP:

4 Strict chest to bar pull-ups

6 KB or DB presses each arm 24/35

8 Single-arm KB Swings each arm 35/53

*Use a lighter weight for the presses than what you use for the swings.  You may have to share weights with another athlete.



Weightlifting:

Snatch

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Monday 1/9

Posted on January 8, 2017 at 8:45 PM Comments comments (0)

WOD:

4 rounds:

 8 Back squats (Start at a relatively easy weight. Build to a challenging weight on your last set.)

 8 Pull-ups (add weight if possible)


 

 

 

CrossFit Open Workout 14.4

 14 minute AMRAP:

 60-calorie row

 50 toes-to-bars

 40 wall balls 20/14

 30 cleans, 135/95

 20 muscle-ups

 *Your score is the total number of reps you comp...

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Friday 1/6

Posted on January 5, 2017 at 11:00 PM Comments comments (0)

Saturday:

Open gym 9-12 am

Goal setting @ 10:00 am

WOD @ 10:15 am


Sunday:

Yoga @ 10:30

Open gym 11:30-1:00


Friday's WOD

OTM 15 minutes:

1 Hang snatch @ 75%+

*Start with a weight that is relatively easy, and gradually add weight as you go.  If you are feeling strong and hitting good positions, finish with a few heavy singles.


5 minute AMRAP:

5 Burpees

10 KB Swings 72/53

...

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Thursday 1/5

Posted on January 4, 2017 at 10:50 PM Comments comments (0)

Open gym

6-10 am

2-8 pm


Weightlifting @ 5:30 pm

Strongman @ 7:00 pm

Wednesday 1/4

Posted on January 3, 2017 at 10:45 PM Comments comments (0)

WOD:

Bench press

10-8-6-4-2-1

*Start around 70% of your best bench, and build slowly in weight with each set.


then


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

Power clean 155/105

Handstand push-ups


Weightlifting:

Work on some weaknesses this week.  Next week we will begin a new training cycle geared towards the ECU Pirate Weightlifting Open on 3/4.

Tuesday 1/3

Posted on January 2, 2017 at 9:40 PM Comments comments (0)



Cross Fit WOD:

5 rounds:

8-10 Double KB Front squats

8-10 Double KB Sumo RDLs


then


30 Cal Row

30 Thrusters 95/65

30 Pull-ups

30 Deadlifts 185/115

30 Burpees


Weightlifting Class @ 5:30 pm

Friday 12/30

Posted on December 29, 2016 at 9:55 PM Comments comments (0)


 

Holiday Hours:

Friday - No 7pm class

Saturday - 9-12 Open Gym, WOD at 10am

Sunday - CLOSED

Monday 9-12 Open Gym, WOD at 10am


Friday's WOD:


Bench Press

4x5 @ 75-80%


*10 Single Arm DB Rows after each set


then


10 Min AMRAP:

10 Front Squats 135/95

10 Toes to Bar
...

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Wednesday 12/28

Posted on December 27, 2016 at 10:05 PM Comments comments (0)


*No 2-4 Open gym today.


WOD:

OTM 15 minutes:

1 Hang snatch from knee (If you have issues with the overhead position, sub with a hang clean)

*Start at a relatively light weight and work up gradually.


then


5 RFT:

15 Deadlifts 185/125

15 Burpees




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