Category: Daily WOD

Every 1 min for 7 mins: Squat Snatch (High Hang) and Squat Snatch (Low Hang) & 5 RFT: Overhead Squats and Knees To Elbows

Every 1 min for 7 mins: Squat Snatch (High Hang) and Squat Snatch (Low Hang)

Every 1 min for 7 mins do:
1 Squat Snatch (High Hang), pick load
1 Squat Snatch (Low Hang), pick load

* Do not put the bar down between high hang and low hang (above knees). Adjust load as needed during the 7 min. Focus on full extension and speed under the bar.

5 RFT: Overhead Squats and Knees To Elbows

5 rounds for time of:
6 Overhead Squats (135#/95#)
12 Knees To Elbows

BTWB

Shoulder Press 3-3-3-1-1-1 & AMRAP 20 mins: Rope Climbs, Push Press, Box Jumps and 200 m

Shoulder Press 3-3-3-1-1-1

AMRAP 20 mins: Rope Climbs, Push Press, Box Jumps and 200 m

Complete as many rounds as possible in 20 mins of:
1 Rope Climb 15 ft.
10 Push Press (115#/75#)
15 Box Jumps (24″/20″)
Run 200m

* Sub 2 supine climb to 1 RC

BTWB

Congrats to Joe W. on his first rope climb WOD and to Raquel for getting her first climb!

The Medicine-Ball Clean – [video]

Results
Results cont

Front Squat 2-2-2-2-2 & 21-15-9: Front Squats, Burpees, Pull-ups or Front Squats and Burpee Muscle-Ups

Front Squat 2-2-2-2-2

Snatch and Clean Extension: Be Patient by Greg Everett

Conditioning Option: (RX or Advanced RX)

21-15-9: Front Squats, Burpees and Pull-ups

21-15-9 reps, for time of:
Front Squat (95#/65#)
Burpee
Pull-up

BTWB

Or:

Front Squats, Burpee Muscle-ups

2 Rounds for time of:
10 Front Squat (205#/145#)
10 Burpee Muscle-Ups

Squat work continues as well as some more focus on low rep muscle-ups and pull-ups. Good to see some Front Squat PR’s today!

Only 44 days until the 2015 CrossFit Games Open! Registration opens soon.

Advanced RX Class: Snatch 1-1-1-1-1 & AMRAP 12 mins: Snatches, Toes-to-bars and Box Jumps

Advanced RX Class:

Snatch 1-1-1-1-1

CrossFit Games Prize Purse Grows in 2015

AMRAP 12 mins: Snatches, Toes-to-bars and Box Jumps

Complete as many rounds as possible in 12 mins of:
1 Snatch (pick load)
3 Toes-to-bars
5 Box Jumps (24″/20″)

BTWB

I read this article below and thought “that’s us”. Michelle and I both got a kick out of the last two points 1) everyone should want to join our gym and 2) when you leave for whatever the reason, it’s like you’re dumping us.

Confessions of a CrossFit Gym Owner www.boxpromag.com

The Push Press – [video]

Team WOD: 12th Man

Team WOD: “12th Man”

In 20 mins do:
Run 1200m
then in the remaining time, AMRAP of:
12 Wall Balls (20#/14#) 10/9 ft
12 Box Jumps (24″/20″)
12 Deadlifts (155#/105#)

* As a team of 2 run 1200m together, then in remaining time AMRAP of WB, BJ, DL.
* Alternate movements with your partner for AMRAP (partner 1 does WB, partner 2 does BJ, partner 1 does DL, etc.)

BTWB

Friday’s results are now posted. Please see previous post.

This team WOD for Saturday was for all you 12’s to get fired up for the eventual Hawks win over the Panthers! Looks like I need to come up with something for next Saturday for the NFC Championship so I don’t jinx the team.

Strict Pull-ups : 5×5 & 4 RFT: Rows and 400 m

Strict Pull-ups : 5×5

Strict Pull-ups 5×5

Rest as needed between sets.

CrossFit Games Prize Purse Grows in 2015

4 RFT: Rows and 400 m

4 rounds for time of:
Row, 500 m
Run, 400 m

BTWB

Bodyweight day. After some strict pull-up practice to build pulling strength the finisher was pure cardiorespiratory endurance. This was a good shift after a few high intensity max effort type workouts this week. Over the next two months as we approach the Open we will see more of a shift in the conditioning workouts to focus on intervals or rep schemes that lend itself to max efforts at a higher intensity as well as those that emphasize endurance.

Stop the Slop Challenge:

Kris and Nu are doing a Whole30 this month for Stop the Slop. Check out the blog she started with some recipes:

nustrition.blogspot.com

Also check out the Living Paleo FB page for recipe ideas to share within the gym.

Back Squat 5-5-5-5-5 & 100 KB swings EMOM burpees & AMRAP 3 mins: Double Unders and Dumbbell Push Press

Back Squat 5-5-5-5-5

100 KB swings EMOM burpees

For Time:
100 Kettlebell Swings (53#/35#)
EMOM 5 burpees

The workout will begin with KB swings then EMOM from there on you will do 5 burpees until you complete100 total burpees.

Rest, then complete:

AMRAP 3 mins: Double Unders and Dumbbell Push Press

Complete as many rounds as possible in 3 mins of:
20 Double Unders
6 Dumbbell Push Press, pick load

BTWB

Congrats on your 1 year CF anniversary Allison S.!

The Front Squat – [video]

Push/Split Jerk 1-1-1-1-1 & AMRAP 7 mins: Box Jumps, Thrusters and Toes-to-bars

Push/Split Jerk 1-1-1-1-1

Push or Split Jerk 1-1-1-1-1
* Choose Push or Split

AMRAP 7 mins: Box Jumps, Thrusters and Toes-to-bars

Complete as many rounds as possible in 7 mins of:
12 Box Jumps (24″/20″)
6 Thrusters (75#/55#)
9 Toes-to-bars

BTWB

Fixing A Slow Turnover In the Snatch Or Clean www.catalystathletics.com

The Shoulder Press – [video]

It’s time for our annual Stop the Slop Challenge! It starts TODAY! If you need to weigh-in then please make it up tomorrow with your coach before you workout.

What is Stop the Slop?

It’s our 30 Day Gym-wide Challenge to clean up your eating and increase your fitness level. There are 2 sides to the challenge. You can do one (recommended), both (highly recommended), or neither (not recommended). It is a community building event designed to help all of us be more accountable to start the new year off right. It helps drive you into the gym, eat better, make goals and see results. By doing this as a gym, you will get help, encouragement, support, new food recipes or ideas, and just have FUN while doing it!

Nutrition Challenge:
You can complete/attempt a Whole30 (recommended if you haven’t done one; see us for the Whole9 Nutrition Guide/Whole30 Booklet), or eat nutritious and more paleo food choices, and/or complete a cleanse, or cut out whatever bad food vices/demons that you have been thinking about trying to beat.
Performance Challenge:
This challenge is a baseline type measurement WOD that will be programmed on Tuesday, 1/6 for all classes (make-ups on Wed). You will test yourself and record your time and whatever your scale was (RX/scale). After 30 days we will re-test the same WOD using the same scale to measure % time improvement. Ideally your nutrition choices have been strict and healthier for the past 30 days which will help you realize improvement as well in your fitness/performance.
Who should participate and is there a cost?
EVERYONE should do it. The cost is $25 per challenge for anyone who wishes to try and win either challenge for most % improvement. For the Nutrition Challenge we will measure % bodyweight lost. Weigh-in is on Monday 1/5 (make-up Tuesday 1/6). After 30 days we will have a final weigh-in and crown the winner with the highest % lost. For the Performance challenge it is the most % time improvement on the Stop the Slop WOD. We will pool all entry money into the pot and share the winnings with cool prizes for each winner.
Key Dates/Milestones:

30 Day Stop The Slop… starts MONDAY, January 5th!
Buy in Cost = $25 per Challenge (Nutrition $25. Performance $25. = $50 for both)
Nutrition Challenge Weigh-in = Monday, January 5th (make-up Tues.)
Performance Challenge WOD = Tuesday, January 6th (make-up Wed.)
Final Nutrition Challenge Weigh-in and Performance Retest = Tentatively Tuesday, February 3rd (weather permitting)
(Yes, we know the Superbowl is on Sunday, February 1st! Slop it up at your own risk.)

Remember: There will be one winner for EACH of the Challenges!
This year, will it be you?

Results
Results cont

Every 1 min for 8 mins: Power Snatches and Snatches & 9-7-5: Power Snatches and Bar Muscle Ups & 21-15-9: Row (calories) and Up And Over Box Jumps

Advanced RX Class:

Every 1 min for 8 mins: Power Snatches and Snatches

Every 1 min for 8 mins do:
1 Power Snatch
1 Snatch

9-7-5: Power Snatches and Bar Muscle Ups

9-7-5 reps, for time of:
Power Snatch (135#/95#)
Bar Muscle Up

Rest 5 minutes, then complete:

21-15-9: Row (calories) and Up And Over Box Jumps

21-15-9 reps, for time of:
Row (calories)
Up And Over Box Jump (24″/20″)

BTWB

It’s time for our annual Stop the Slop Challenge!

What is Stop the Slop?

30 Day Stop The Slop… starts MONDAY, January 5th!
Buy in Cost = $25 per Challenge (Nutrition $25. Performance $25. = $50 for both)
Nutrition Challenge Weigh-in = Monday, January 5th (make-up Tues.)
Performance Challenge WOD = Tuesday, January 6th (make-up Wed.)
Final Nutrition Challenge Weigh-in and Performance Retest = Tentatively Tuesday, February 3rd (weather permitting)
(Yes, we know the Superbowl is on Sunday, February 1st! Slop it up at your own risk.)

Remember: There will be one winner for EACH of the Challenges!
This year, will it be you?

The Air Squat – [video]