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
Category: Daily WOD
Front Squat 2-2-2-2-2 & 21-15-9: Front Squats, Burpees, Pull-ups or Front Squats and Burpee Muscle-Ups
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
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.
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.)
Advanced RX Class: Snatch 1-1-1-1-1 & AMRAP 12 mins: Snatches, Toes-to-bars and Box Jumps
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
CrossFit Games Prize Purse Grows in 2015
The Push Press – [video]
Strict Pull-ups : 5×5 & 4 RFT: Rows and 400 m
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:
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
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.
Push/Split Jerk 1-1-1-1-1 & AMRAP 7 mins: Box Jumps, Thrusters and Toes-to-bars
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:
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?
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″)
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:
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?
The Air Squat – [video]
Team WOD: Air Squats, AbMat Sit-ups, Kettlebell Swings, Push-up, Ground To Overheads, Up And Over Box Jumps
Main Class:
Team WOD: Air Squats, AbMat Sit-ups, Kettlebell Swings, Push-up, Ground To Overheads, Up And Over Box Jumps
In teams of 3 each person will complete 1 round for time of:
For Time:
400m Run
60 Air Squats
50 AbMat Sit-ups
40 Kettlebell Swings (53#/35#)
30 Push-up (hand release)
20 Ground To Overheads (115#/75#)
10 Up And Over Box Jumps (24″/20″)
Post total time.
* Follow the leader. Team members cannot move to the next station unless the person in front of them has moved on.
** You may run only if the person ahead of you has completed their 400m run.
*** Last person to finish up and over box jumps ends time.
Congrats Cassie on hitting your 100th WOD today! Way to push to finish your goal of 100 by the New Year!
Bear Complex 1-1-1-1-1 & AMRAP 12 mins: Burpees, Front Squats, Push Press and Double Unders
Bear Complex 1-1-1-1-1
Bear Complex 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
This counts as one Bear Complex:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
* You must Power Clean. A Thruster counts. You must complete the whole movement complex without letting go of the bar.
AMRAP 12 mins: Burpees, Front Squats, Push Press and Double Unders
Complete as many rounds as possible in 12 mins of:
9 Burpees
7 Front Squats (135#/95#)
5 Push Press (135#/95#)
20 Double Unders
We are now back to normal hours. As of today the Holiday Schedule is over! Hope everyone had a Happy Holiday and you are all ready to get back to work in in gym for 2015!