Community. Coaching. Caring. Since 2009.
A single set of Strict Pull-ups for max reps.
Pre WOD. One max effort set. Work in during Push Press
3 rounds, 1 min per station, of:
Shoulder-to-Overhead, 95/65 lbs
Double Under
Air Squat
Rest 1 min
Perform this like "Fight Gone Bad," by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Strength WOD:
3-3-3-3-3
Snatch Pull
Conditioning:
5 Rounds for time of:
10 Deadlifts (225#/155#)
10 Lateral Burpees (Over Bar)
Results
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Quote of the day: “Hooray for 100! Cheers to my x-fit family for support. And yes, Barbara Paco I’m eating my words for a year ago! This is MUCH more fun than running 26 miles! On to the next 100.” ~ Will P.
Congrats to Will for hitting his 100th WOD! Now I really need to order the shirts…
Get ready for another Frankenchipper and annual Halloween party for the gym! This year the annual adults only Halloween costume party will be on Saturday 10/25 at our place. That morning for class will also be our Frankenchipper WOD where you must have a costume to workout in. No exceptions! Get to work on your costumes, this is always one of our most freakishly fun times of the year.
What Is the National Pro Grid League? (NPGL) www.mensjournal.com
Strength WOD:
5-5-3-3-1-1-1
Front Squat
Conditioning WOD:
5 Rounds for time:
7 Squat Cleans (155#/105#)
14 Kettlebell Swings (53#/35#)
Results
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Plenty of PR’s today!
Great overview below of shoulder anatomy, common areas that are imbalanced, and exercises to focus on to strengthen the rotator cuff and stabilize the shoulder joint.
Skills WOD:
3-3-3-3-3
Ring Dips or Bar Dips
or
7 x 1 Muscle-up + 2 Ring Dips
Conditioning WOD:
For time:
1000m Row
20 Hollow Rocks
750m Row
40 Toes-to-bar
500m Row
60 AbMat Sit-ups
Results
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Kris enjoys his birthday WOD:
Nutrition:
Lose the wheat and other grains. Finally the message is catching on! Every month we are seeing more and more myth-busting data to support a clean paleo style lifestyle.
Our next OnRamp begins on 9/30. We have only a few spots remaining.
Front Squat 5-5-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Share a rack 20 min to squat.
5 rounds for time of:
7 Squat Cleans, 155 lbs
14 Kettlebell Swings, 1.5 pood
Quickly warm-up your clean. OnRamp grads scale to a PC or HPC.
Strength WOD:
2-2-2
Snatch
* Squat; re-grip only as necessary
Conditioning:
For time:
40 Wall Balls (20#/14#)
400m Run
40 Push-ups
400m Run
40 Push Press (45#/33#)
400m Run
40 Box Jumps (24″/20″)
400m Run
Results
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Snatch 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Full squat. Re-grip as necessary. 18 Minutes total.
For time:
40 Wall Balls, 20/14 lbs, 10/9 ft
Run, 400 m
40 Push-ups
Run, 400 m
40 Push Press, 45/35 lbs
Run, 400 m
40 Box Jumps, 24/20 in
Run, 400 m
Main Class:
As a Team of 2 Complete AMRAP for 20 Minutes of:
* Run 200m while your partner completes AMRAP, alternate runs.
3 Deadlifts (115#/75#)
5 Hang Power Cleans (115#/75#)
7 Push Jerks (115#/75#)
* Share work with your partner. One barbell per team. One athlete works AMRAP at a time, alternate after each 200m Run.
Advanced RX Class:
Strength WOD:
5 x 1
Clean + Front Squat
Conditioning WOD:
“Death By Rope Climb/Front Squat”
Every 2 minutes for as long as possible complete:
From 0:00-2:00
2 Rope Climbs (15 ft.)
2 Front Squats (185#/135#)
From 2:00-4:00
2 Rope Climbs (15 ft.)
4 Front Squats (185#/135#)
From 4:00-6:00
2 Rope Climbs (15 ft.)
6 Front Squats (185#/135#)
* Continue adding 2 reps to the Front Squat each interval for as long as you are able to complete the work in the required time. Clean from ground.
Results
Lots of teams completed their WOD’s on Friday and Saturday:
Team Series is SO much fun this week!
Team Series Update: September 18, 2014
2014 Reebok CrossFit Invitational, Presented by HGST
“Show me the armpits” with Coach Burgener – [video]