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06-10-2017 "FGB"
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row (calories)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
06-09-2017
Strength/Skill Work:
Squat Clean and Split Jerk
1 set of 5 reps @
65% 1RM
75% 1RM
85% 1 RM
15 minute time cap
if you don't finish no worries just move on
Metcon:
Squat Clean and Split Jerk
1 set of 5 reps @
65% 1RM
75% 1RM
85% 1 RM
15 minute time cap
if you don't finish no worries just move on
Metcon:
Partner ANNIE
Switch when needed
100-80-60-40-20 reps of:
Double Unders
Sit-ups (abmat)
1 partner works
2 partner deadlift hold 185/155lbs
switch anytime or when the barbell is on the ground
06-08-2017
Mobility for 15 minutes as a group
Warm-up:
Coaches choice
Strength:
20 rep Back squat series
if your on track you will minus 10lbs from your 5 rep max
Metcon:
20 minute Amrap
20 Pull-ups
20 Back Rack Bulgarian Split Squats, 45/35lbs
20 meters Front Rack walking lunges 45/35lbs
20 Overhead Squats, 45/35lbs
06-07-2017 "Hero Coe"
Strength: 15 minute time cap
Clean & Jerk
1x5 at 65%
1x5 @ 75%
1x5 @ 85%
Metcon: Hero Coe
10 Rounds for time of:
10 Thrusters, 95/65lbs
10 Push ups (Rings)
06-06-2017
Warm-up:
15 Wall balls
25 Double unders
15 Goblet Squats
200m Runs
Warm-up Back squats
Strength:
Back Squat 20 rep series
if your on track you will be
subtracting 15lbs from your 5 rep max
Metcon:
10 Overhead Squats 155/105lbs
5 Box Jump Overs, 24/20in
10 Thrusters
5 Power Cleans
10 Toes-to-bars
5 Burpee Ring Muscle ups
10 Toes-to-bars
5 Power Cleans
10 Thrusters
5 Box Jump Overs, 24/20in
10 Overhead Squats
15 Wall balls
25 Double unders
15 Goblet Squats
200m Runs
Warm-up Back squats
Strength:
Back Squat 20 rep series
if your on track you will be
subtracting 15lbs from your 5 rep max
Metcon:
10 Overhead Squats 155/105lbs
5 Box Jump Overs, 24/20in
10 Thrusters
5 Power Cleans
10 Toes-to-bars
5 Burpee Ring Muscle ups
10 Toes-to-bars
5 Power Cleans
10 Thrusters
5 Box Jump Overs, 24/20in
10 Overhead Squats
06-05-2017
Strength/Skill:
15 minute Clock
Find your 1 rep Max
Clean and Jerk
Metcon:
3 rounds for time of:
Run, 400m
12 Deadlifts, 1x Body weight
21 Box Jumps, 24/20lbs
06-03-2017 "Hero WES"
Gym hours are normal today
Wes
For Time:
Run (bumper plate), 25/15lbs, 800m
--then--
14 rounds
5 Strict Pull-ups
4 Burpee Box Jumps, 24/20in
3 Cleans, 185/135lbs
--then--
Run (Bumper Plate), 25/15lbs, 800 meters
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia. Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“ Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
Wes
For Time:
Run (bumper plate), 25/15lbs, 800m
--then--
14 rounds
5 Strict Pull-ups
4 Burpee Box Jumps, 24/20in
3 Cleans, 185/135lbs
--then--
Run (Bumper Plate), 25/15lbs, 800 meters
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia. Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“ Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
06-02-2017 "Two Face"
REMINDER THAT THERE WILL NOT BE OPEN GYM THE REST OF THE WEEK!!
NO KIDS OR TEEN CLASSES THE REST OF THE WEEK!!
REGIONALS WILL BE GOING ON IN PORTLAND FRI/SAT & SUN AT EXPO CENTER!!
(We will be running a skeleton crew the rest of the week most coaches are volunteering)
Warm-up:
100 Single jump ropes (dont snag)
10 lateral lunges
10 good mornings
10 beat swings on the rig
Go Over the WOD
Metcon Partner WOD
21-15-9
Workout A
Burpees
Box Jumps, 24/20"
KB Swings, 50/35lbs
400m Run
Workout B
Pull-ups
Deadlifts 185/135lbs
Push Press, 75/55lbs
400m Run
Partners: one team member complete 21 of each "A" exercise while the other partner completes 21 of each "B" then team runs the 400M together. Then they swap and do 21 of the alternate workout (you do what your partner just did). Then 400M run together, Then 15 and then 9 of each doing the same.
NO KIDS OR TEEN CLASSES THE REST OF THE WEEK!!
REGIONALS WILL BE GOING ON IN PORTLAND FRI/SAT & SUN AT EXPO CENTER!!
(We will be running a skeleton crew the rest of the week most coaches are volunteering)
Warm-up:
100 Single jump ropes (dont snag)
10 lateral lunges
10 good mornings
10 beat swings on the rig
Go Over the WOD
Metcon Partner WOD
21-15-9
Workout A
Burpees
Box Jumps, 24/20"
KB Swings, 50/35lbs
400m Run
Workout B
Pull-ups
Deadlifts 185/135lbs
Push Press, 75/55lbs
400m Run
Partners: one team member complete 21 of each "A" exercise while the other partner completes 21 of each "B" then team runs the 400M together. Then they swap and do 21 of the alternate workout (you do what your partner just did). Then 400M run together, Then 15 and then 9 of each doing the same.
06-01-2017 "CrossFit Triathlon"
REMINDER THAT THERE WILL NOT BE OPEN GYM THE REST OF THE WEEK!!
NO KIDS OR TEEN CLASSES THE REST OF THE WEEK!!
REGIONALS WILL BE GOING ON IN PORTLAND FRI/SAT & SUN AT EXPO CENTER!!
(We will be running a skeleton crew the rest of the week most coaches are volunteering)
Mobility for 15 minutes
Warm-up:
Lunge with a stretch
Scorpion stretch
10 Good Mornings with a bar
10 Overhead Squats with bar
warm-up back squats
Strength:
20 rep Back Series
Minus 20lbs from your 5 rep max or
repeat a weight you missed.
Metcon:
For Time:
1500m Row
800 m Run
100 Double Unders
NO KIDS OR TEEN CLASSES THE REST OF THE WEEK!!
REGIONALS WILL BE GOING ON IN PORTLAND FRI/SAT & SUN AT EXPO CENTER!!
(We will be running a skeleton crew the rest of the week most coaches are volunteering)
Mobility for 15 minutes
Warm-up:
Lunge with a stretch
Scorpion stretch
10 Good Mornings with a bar
10 Overhead Squats with bar
warm-up back squats
Strength:
20 rep Back Series
Minus 20lbs from your 5 rep max or
repeat a weight you missed.
Metcon:
For Time:
1500m Row
800 m Run
100 Double Unders
05-31-2017 "Hero DG"
Repeating our start WOD! Your times for the challenge are next to your names. Letss if you can beat your time!
REMINDER THAT THERE WILL NOT BE OPEN GYM THE REST OF THE WEEK!!
NO KIDS OR TEEN CLASSES THE REST OF THE WEEK!!
REGIONALS WILL BE GOING ON IN PORTLAND FRI/SAT & SUN AT EXPO CENTER!!
(We will be running a skeleton crew the rest of the week most coaches are volunteering)
Warm-up:
Inch Worm Down the floor
Crab Crawl back
10 Primal Pull Throughs with push up
Prayer Stretch on a box for elbow mobility
10 Scaled HSPU with feet on the ground
Warm-up Push Press
Coaches set a clock
Strength:
15 minutes to find your 1 rep max
Push Press
Metcon:
10 minutes of:
8 Toes-to-bars
8 Dumbbell Thrusters, 35/20lbs
12 Dumbbell Walking Lunges, 35/20lbs
REMINDER THAT THERE WILL NOT BE OPEN GYM THE REST OF THE WEEK!!
NO KIDS OR TEEN CLASSES THE REST OF THE WEEK!!
REGIONALS WILL BE GOING ON IN PORTLAND FRI/SAT & SUN AT EXPO CENTER!!
(We will be running a skeleton crew the rest of the week most coaches are volunteering)
Warm-up:
Inch Worm Down the floor
Crab Crawl back
10 Primal Pull Throughs with push up
Prayer Stretch on a box for elbow mobility
10 Scaled HSPU with feet on the ground
Warm-up Push Press
Coaches set a clock
Strength:
15 minutes to find your 1 rep max
Push Press
Metcon:
10 minutes of:
8 Toes-to-bars
8 Dumbbell Thrusters, 35/20lbs
12 Dumbbell Walking Lunges, 35/20lbs
05-30-2017
We will continue with our 20rep series for a few more weeks.
Push Press re testing will be on Wednesday
TEEN KIDS CLASS ON TUESDAY ONLY THIS WEEK!
Warm-up:
200 meter run as a group with Wall ball
5 "Al" Kettle bell standing on box stretch
10 Goblet Squats
10 Windmill touching opposite toe and stand up
10 Hollow Rocks and supermans
10 lateral Lunges
Warm-up back squat
Strength:
20 rep Back Squat Series
If on track minus 25lbs off your 5 rep max or
repeat a 20 rep set that you failed on.
Metcon:
3 rounds for time of:
10 Hang Power Cleans, 135/95lbs
10 Bar facing over Burpees
Push Press re testing will be on Wednesday
TEEN KIDS CLASS ON TUESDAY ONLY THIS WEEK!
Warm-up:
200 meter run as a group with Wall ball
5 "Al" Kettle bell standing on box stretch
10 Goblet Squats
10 Windmill touching opposite toe and stand up
10 Hollow Rocks and supermans
10 lateral Lunges
Warm-up back squat
Strength:
20 rep Back Squat Series
If on track minus 25lbs off your 5 rep max or
repeat a 20 rep set that you failed on.
Metcon:
3 rounds for time of:
10 Hang Power Cleans, 135/95lbs
10 Bar facing over Burpees
05-29-2017 "Murph"
Today we HONOR those that have left us while defending our great country.
We HONOR them by working out from 9-11am today
GYM will be CLOSED the rest of the day.
BBQ at 11am-1pm
This is Open to family friends and anyone wanting to remember those that us to early.
MURPH:
For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
On June 28, 2005, Lt. Murphwas the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters–A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.On the ground and nearly out of ammunition, the four SEALs, continued to fight. By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead. The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.—Murph Foundation “Biography”
We HONOR them by working out from 9-11am today
GYM will be CLOSED the rest of the day.
BBQ at 11am-1pm
This is Open to family friends and anyone wanting to remember those that us to early.
MURPH:
For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
On June 28, 2005, Lt. Murphwas the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters–A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.On the ground and nearly out of ammunition, the four SEALs, continued to fight. By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead. The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.—Murph Foundation “Biography”
Crazy story right? Now it’s all starting to make a little more sense on why CrossFitters make a big deal out of Memorial Day and Murph. It’s the least we can do to honor the courage and selfless sacrifice that was made that day.
Saturday 05-27-2017 "Hero Paul"
Metcon for SATURDAY!!!!!
Hero Paul
5 Rounds for Time of:
50 Double Unders
35 Knee to Elbows
Overhead walk, 185/155, 20 yd
Cash Out:
100 Jumping Jacks
FRIDAY 05-26-2017 "Team America" "
Some of you are ending your challenge today. If so you would need to come to 6:30am class and see Sunny or 9am 12 or 12;30pm class and see Lou. You all have your old photos on your own phones and your measurements to bring in. If you are ending your challenge Monday I will be at the gym at 8am setting up for the WOD and BBQ.
** There will be NO OPEN gym at 1:30pm today. However, Jack will be in the gym at 3pm till 6pm for OPEN GYM during those times.
Normal hours on Saturday!
Monday 9am-11am WOD 11am-1pm BBQ Bring a dish to share that will feed 5ppl. Thanks
Spending 20 minutes
Strength:
Wendler Push Press Deload week
5x40% 5x50% 5x60%
Back Squat 20 rep series
If you are on track you are Minis 30lbs off your 5 rep max
If you missed a lift you are to repeat that weight till you hit all 20reps w/o setting the bar down.
Metcon:
" Team America" Outlaw July 4th
"In teams of two complete
100 KBS 24/16kg
50 Burpees
30 T2B
10 Snatches 155/105lbs
30 T2B
50 Burpees
100 Partner Wall Balls 20/14lbs
Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots
Cash Out:
1 Mile WALK
** There will be NO OPEN gym at 1:30pm today. However, Jack will be in the gym at 3pm till 6pm for OPEN GYM during those times.
Normal hours on Saturday!
Monday 9am-11am WOD 11am-1pm BBQ Bring a dish to share that will feed 5ppl. Thanks
Spending 20 minutes
Strength:
Wendler Push Press Deload week
5x40% 5x50% 5x60%
Back Squat 20 rep series
If you are on track you are Minis 30lbs off your 5 rep max
If you missed a lift you are to repeat that weight till you hit all 20reps w/o setting the bar down.
Metcon:
" Team America" Outlaw July 4th
"In teams of two complete
100 KBS 24/16kg
50 Burpees
30 T2B
10 Snatches 155/105lbs
30 T2B
50 Burpees
100 Partner Wall Balls 20/14lbs
Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots
1 Mile WALK
05-25-2017
MOBILITY:
Coach led mobility for 15-20 minutes
Metcon:
12 Minute AMRAP
Handstand Walk, 10m
12 Pistols
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