Friday

Strength:
Deadlift 10-5-3-1-1-1-3-5-10 reps 

Conditioning
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 12 D.B. Lunges
Minute 3 – Burpees
Minute 4 – 12 Toes 2 Bar

Thursday

Strength
Bench Press 3 x 5 then
Every 2 minutes, for 12 minutes (6 sets):
High Hang Clean + Hang Clean + Clean + Jerk
Build over the course of the 6 sets to today’s heavy.

Conditioning
Complete as many rounds and reps as posible in 15 minutes of:
20 Kettlebell Swings (24/16 kg)
10 Single Arm Kettlebell Press (24/16 kg – 5 each arm)
300 Meter Run (Elks Lodge Driveway)

Wednesday

PUSH PRESS 4x3
PUSH JERK 4x1

Then:
5×5 Front Squat

W.O.D 
 1. Conditioning
AMRAP 10:
50 Double unders
21 Box Jumps, 24/20
15 C2B Pull ups

Reminder- Today Mike with the Body Fat test Truck will be at the gym from 3pm to 7pm! There are still a few spots available if you still want to do the test and didn't get to sign up! It is $49 for your 1st time! We will  have open gym from 3:30 to 4:30pm, and regular night classes at 4:30 and 5:30pm! 

Tuesday

Strength
4×10 Back Squat, climbing
Conditioning
“Black and Blue”
5RFT:
10 Power Cleans, 135/95
10 Burpees


"Nick's Zone: Chicken Tikka Masala With Spaghetti Squash" - CrossFit Journal [video]

Monday

Strength:

E2MOM for 16min.
8 sets of Snatch- 1.1.1
(rest 5-7) seconds between singles)

Gymnastics Pulling:

21-18-15-12-9-6-3 unbroken TTB for time.
Scale down to starting at a set with less reps if you can't do 21 in a row.

WOD-
15-10-6 reps for time of:
Thrusters 135lb/95lb
Bar muscle ups (scale - pull-ups)

Friday

1. Snatch
A. Work up to a heavy single Squat Snatch from the high hang – pockets.
B. Work up to a heavy single Squat Snatch from the hang – mid thigh
C. Work up to a heavy complex of Squat Snatch + 2 Overhead Squats
2. Gymnastics Conditioning
2 rounds of:
30 C2B Pull ups
rest 2 minutes between rounds.
3. Conditioning
AMRAP 15:
5 Power Snatch, 135/95
10 TTB
15 Box Jump Overs, 24/20

Remember Saturday (Aug 15th) is the In house Partner Comp so there will be no regular 9am class! Comp starts at 9:15am , gym will be at 8:30 for competitors to warm up! Hope to see everyone there for a good time! Bring chairs, tents or blankets to sit on. It will be potluck style so bring something to share! 

Thursday

Strength:
Bench 5x5 or

any make up strength you missed this week

W.O.D- 
Conditioning: 
Teams of 3:
AMRAP 20:
200m Run (together)
40 Squat Cleans* – one athlete works at a time
*Every 40 reps the weights increase: 115/80, 135/95, 155/105, 185/135, then max reps at 205/145

UPDATES:
We are getting FITAID drinks back in the gym! They are $3 a can and 
Paleo friendly! great for recovery and energy! 

This Saturday do not forget about the IN HOUSE PARTNER COMP first heat will go at 9:15am!  Gym will be open at 8:30am to start warming up! Please come cheer on athletes or judge if you are not participating! Although you can still do the workouts we can set you up with a partner if you do not have one! If you would like we are doing "potluck style" so bring something to share food or drinks! Should be over around 1pm....and FUN! This is a comp for fun nothing serious and any level of fitness can join! Great way to get all our members together to hang out and have fun!

wednesday

Strength 
3×3 Dead Lift
 
WOD-
 EMOMx16
Min 1: :40 of Rowing for max calories
Min 2: :40 of Double unders for max reps
Min 3: :40 of Rowing for max calories
Min 4: Rest

Cool Down-
6 sets @ 10 to 20sec or more
L- Sit Holds

Happy 21st Birthday to Jordon!!!!!! 
 

Tuesday

1. Clean and Jerk
A. EMOMx10: 1 Rep, climbing
2. Strength
5×3 Front Squats
3. Conditioning
“Nate”
AMRAP 20:
2 Muscle ups
4 HSPU
8 KBS, 70/53

To modify for muscle ups you can do 2 C2B pull-up and 2 dips = 1 rep

Saturday

Here is the 1st WOD and info for the In House Partner Comp Saturday the 15th of August one week from today! Hope to see all our members out there for some fun !

WOD# 1

"DT"
5 rounds as a team of:
12 deadlifts
9 hang cleans
6 shoulder to overhead
Then... "Helen"
3 rounds as a team:
400m Run
21 KB Swings
12 Pull-Ups
One person working at a time. You may switch whenever you choose but you must tag hands. Load and scale options will be assigned to you. Other workouts will be a surprise. First heat will be at 9:15. Gym will be open at 8:30am to start warming up.

There is one week until the partner comp! If you still want to do it and do not have a partner you can still come and we will pair you up with someone who is at the same level/division as you!
Anyone is welcome to come watch and we will need help with judging!

Friday

A.
Jerk x 2 reps @ 70-85%
Mark your feet and set your goal to be perfect with your footwork and mechanics for each jerk.

B. Deadlifts
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%

C.
Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups
8 Burpees

We will be posting WOD #1 for the partner Competition this Saturday August 8th. For the In house Comp on the 15th~ !  and maybe WOD #2!

Thursday

Bench 5 x10 @65%-70%

Today is make- up day! So pick a strength you missed this week to work on or skill
Make- up WOD or Running/Rowing



"The Wheelchair Gang" - [video]

Wednesday

1.
“Gwen”
with a running clock…
A. at the 0:00 complete 15 Unbroken Clean and Jerks
B. at the 7:00 complete 12 Unbroken Clean and Jerks
C. at the 14:00 complete 9 Unbroken Clean and Jerks
2.
5×5 Pausing Overhead Thrusters, climbing up in weight each set. Must pause for 2 full seconds at the top of every rep.
3.
EMOMx10: 10 Barbell Facing Burpees for time
4.
5x300m Row, 1 min rest

Tuesday

Clean and Jerk
Work up to a heavy set of the following complex:
2 High Hang Squat Cleans + 1 Jerk
High Hang Cleans are from a vertical torso position and the bar at mid-thigh with knees bent 
Strength
3×3 OHS
Gymnastics Conditioning
3 sets of 60% of best unbroken set of Muscle ups
Conditioning
1K Row
30 Overhead Squats, 135/95
30 C2B
400m Run
15 OHS
15 C2B

"Awakening" - [video]

Monday

1. Snatch
EMOMx12: 1 Squat Snatch
Mins 1-2-3 @ 75%
Mins 4-5-6 @ 80%
Mins 7-8-9 @ 85%
Min 10 @ 90%
Mins 11-12 @ 85%

2. Back Squats
 3 x10 @ 65% to 70%

WOD-
Reps of 15-10-6 of-
Thrusters 115lb/75lbs
Pull- Ups
For Time

Cool Down:
Planks 1 min
Front 
Side 
Side 
Back

Friday

A. 3×2 Snatch High Pull at 110% of 1RM Snatch – pull the bar as high as possible without turning it over.
B. 3×2 Snatch Grip Dead, work up to a heavy double – make these look like the first pull of your snatch.
C. 3×2 Snatch Grip Pause Deads, work up to a heavy double – pause for 2 full seconds at the knees.

W.O.D-
3 Rounds of-
50 double under's 
25 T2B
10 Clean and Jerks 95lb/135lb
scale as needed!  

Less then 2 weeks until our In house partner Comp at the gym! It is on August 15th at 9am...
If you still want to sign up and haven't you can! Also if you need a partner we can set you up with someone we want everyone to participate and have fun! This is for all levels we will have different divisions and 3 wods that day! We will also need judges that day as well! 
WE will be celebrating: End of Summer
                                       Jordon's 21st bday! 
                                       All our hard work this summer! 
                                       Saying goodbye to the people going off to College! 
                                       And our CrossFit Family!
BBQ/Poutluck Style for the day...we will end around 1 or 2 depends on how many heats we have! 

Wednesday

Katrin Davidsdottior

1. Strength
1×3 Push Press
2. Strength
1×2 Push Jerk
3. Strength
1×1 Split Jerk
4. Strength
2×10 Back Squat

WOD-
5min AMRAP:
5 burpee's
5 pull-ups
Rest 5 min then,
5min AMRAP:
6 Ring Dips
9 Box Jump overs

Tuesday

 

Maverick and Mazey ! Coach Kristen's Twins made an their first appearance at the gym ! 

Congrats Ryan and Kristen ! 

Clean-
A. 5×1 – Clean High Pull + Tall Clean.
*Clean High Pull – Bring bar to chest level. Tall clean – With locked out hips and knees, shrug and drop into squat. This is a technique primer. Light weights, fast movement.

B. EMOMx15, 3 Rounds:
Min 1 – 1 Squat Clean, 70%
Min 2 – 1 Squat Clean, 75%
Min 3 – 1 Squat Clean, 80%
Min 4 – 1 Squat Clean, 85%
Min 5 – 1 Squat Clean, 90%

 Conditioning
21-15-9:
Deadlifts (225/155)
400m Run

 

Monday

Monday 7.27.15

Katrin Davidsdottir
2015 CrossFit Games Champion

1. Snatch
On The 2:00 x 7
Power Snatch + Hang Squat Snatch + Squat Snatch

2. Strength
3×3 Back Squat

3. Conditioning

21-15-9:
Squat Snatch, 95/65
CTB Pull-Ups

Wednesday

Ally Bushey and Conor Nugent

1. Strength
5×5 Bench Press
Conditioning
EMOMx20:
Min 1: 15/12 Cal Row
Min 2: 15/12 Cal Assault Bike
Min 3: 200m Run
Min 4: 50 Double unders