FTX 2015-05-29 Friday

May 28th, 2015
by:

FTX CrossFit – Friday

Weightlifting

Front Squat (5 – 10 – 15 – 20)
65 – 60 – 55 – 50%
Do more than 20 if you can @ 50% and record it. NO dropping the bar!

Metcon (Time)

Watch Jessica! http://games.crossfit.com/

Women’s Event 1 is supposed to start at 1:10pm & Event 2 at 3:30pm. Otherwise watch for highlights.
Rx+: wear your Jessica shirt while watching!

Metcon (Time)

Modified Regional Event 6 (12:00 Cap)
Rx+:
5 Rounds For Time:

  • 15 Cal. Row
  • 10 C2B
  • 5 Kipping Deficit HSPU (45# Hi-temp plates)

Rx: Pull-ups, Kipping HSPU (no deficit)
Scaled: Ring Rows, Shoulder Push-ups


FTX 2015-05-28 Thursday

May 27th, 2015
by:

FTX CrossFit – Thursday

Weightlifting

Bench Press (5 – 10 – 15 – 20)
65 – 60 – 55 – 50%
Do more than 20 if you can @ 50% and record it. NO dropping the bar!

Metcon (Time)

Modified Regional Event 3 (20:00 Cap)

Rx+:

  • Run 1 Mile
  • 25 OHS, 95/65#
  • 50 GHD Sit-Ups (RX+ ONLY, start in heats if needed)
  • 100 D/U
  • 50 SDHP, 95/65#
  • 25 Over-Box Jumps, 24/20″ (no contact)

Rx: 800m Run, 75/45# BB, 20# MB S/U, may jump on and off of box
Suggestions for Scaled: 400m Run, 65/35#, S/U, 300 Singles, 20/16″ Box Jumps

Metcon (Distance)

Rest 5:00 after the WOD before starting. Be sure the floor is clear!

WOD: Handstand Walk max distance in 3:00.

FTX 2015-05-27 Wednesday

May 26th, 2015
by:

FTX CrossFit – Wednesday

Weightlifting

Deadlift (5 – 10 – 15 – 20)
65 – 60 – 55 – 50%
Do more than 20 if you can @ 50% and record it. NO dropping the bar!

Metcon (Time)

HERO Day (scaled for Humans): For Time

“Little Randy”

  • 40 Snatches @ 75/55#

Then: (1 BB, change your own weights)

“Little Tommy V”

  • 15 Thrusters @ 115/75#
  • 7 Rope Climbs
  • 12 Thrusters @ 115/75#
  • 5 Rope Climbs
  • 9 Thrusters @ 115/75#
  • 3 Rope Climbs

Rx+: as written
Rx: 95/65# Thrusters, 5-3-1 Rope Climbs
Scaled: Less Weight, 30-20-10 Ring Rows

ScottRope

FTX 2015-05-26 Tuesday

May 25th, 2015
by:

FTX CrossFit – Tuesday

Weightlifting

Shoulder Press (5 – 10 – 15 – 20)
65 – 60 – 55 – 50%
Do more than 20 if you can @ 50% and record it.

Metcon

Pick 1 and then do the follow-up WOD for Endurance. No rest after the Benchmark, the clock goes right away on the follow-up. Just write down your benchmark time and GO!

Grace (Time)

For Time:

  • 30 Clean and Jerks, 135# / 95#

Fran (Time)

21-15-9

  • Thrusters, 95# / 65#
  • Pull-ups

Karen (Time)

For Time:

  • 150 Wall-Ball Shots, 20# / 14#

Metcon (Time)

  • Row 1000m
  • 50 H-R Push-Ups
  • 50 Sit-ups
  • Run 1 mile (1 little loop, 4 laps at church)
 

FTX 2015-05-25 Memorial Day

May 24th, 2015
by:

Memorial Day

Let us take the time today to remember those who have sacrificed for our freedom.
Let us not take for granted our freedom that was paid for at a high cost.
To the families of fallen and wounded soldiers – Thank you! We cannot say it enough. 

In CrossFit we often do Hero WODs. We do them to remember these fallen heroes in our own special way. When we feel the pain of these WODs, let that remind us of what the lives of each of these men and women meant. Thank you Heroes.

We are closed today.

Week of May 25 through 30

May 24th, 2015
by:

Announcements

Specialty Classes

We are bringing you more options and a greater variety!
Sign-up is required for our specialty classes. You must register for these classes a minimum of 12 hours in advance on Wodify.

Gymnastics Clinic - None. Closed on Monday, Memorial Day.
Strength/Flexibility (Yoga) class - Tuesday at 5:30pm and 6:30pm.
Endurance Class - Wednesday at 5:30pm.
Beginner Olympic Lifting - Saturday 10am class will from now on be dedicated to Olympic Lifting for Beginner to Intermediate Level. We’ll still have an Intro class at that hour, but no regular CrossFit class.

CrossFit Central Regional
Watch Jessica compete this weekend (5/29-5/31) at the CrossFit Central Regional in Minneapolis, MN. Watch her here.
 

Honored Prairie / Seven Sons Farm

Our next delivery for fresh grass-fed meats, dairy and more will be Saturday, June 27. The last day to order for that delivery will be Monday, June 22. Click here to order.

screenshot-sevensons.net 2015-01-02 07-52-00

Weekly WOD Summary

Monday – Closed in observance of Memorial Day.
Tuesday – Strict Press / Choice of Benchmark then WOD w/ Row, Push-ups, Sit-ups and Running.
Wednesday – Deadlift / Little Randy + Little Tommy V (Modified for mere mortals).
Thursday – Bench / Modified Regional Event #3 + Handstand walk practice.
Friday
 – Ft. Squat / Modified Regional Event #5.
Saturday – Thruster / Modified Regional Event #7 + 400m runs.

 

Let us remember those who’ve sacrificed this Memorial Day.

 

FTX 2015-05-23 Saturday

May 22nd, 2015
by:

FTX CrossFit – Saturday

FTX O’Course (Time)

Indoor portion:

  • Sled Drag 100m w/ 90lbs men and 60lbs women
  • 10 Ground to Overhead of 3/4 Bodyweight /10 Wallball 20#/14# at 10′ and 8′
  • 20 Burpees
  • 30 Situps
  • Traverse parallel bars (10 dips )
  • Climb over 12′ Wall / Climb up and down 12′ Wall / 5 wall hops
  • Go under Chicken Wire Obstacle
  • Cross Monkey Bars (15 Pull-ups)
  • Climb 15′ Rope x2 (Ground to standing 5x)

Outdoor portion:

  • 200m run*
  • Climb Cargo Net (Up and Over) / Climb Cargo Net and just touch top bar / Climb 1/2 way
  • 200m run*
  • Weaver obstacle (Climb over weaver obstacle, i.e. no weaving)
  • 200m run*
  • High bar obstacle up and over / High bar obstacle just grab high bar
  • 200m run*
  • Body hurdles obstacle
  • 200m run*
  • The Pit obstacle (Go up one side and slide back down)
  • 200m run*
  • Tube Obstacle
  • 200m run*
  • Tire flip 10x
  • 200m run*
  • Tire obstacle
  • 200m run*
  • Balance beam obstacle
  • 200m run*
  • 1000m run (2 laps around church)

* On five of the ten 200m runs you will carry one of the following objects. Carry each one once in any order you choose. You choose when you’ll carry an object.

  1. 60#/40# Bag / 40#/20# Bag
  2. Tire
  3. 45#/30# DBs/ 35#/20# KBs
  4. Wood Palette / Chair
  5. Tub of water

In case of rain, we will do the indoor portion 2-3x with 5-7 minute rests in between.

FTX 2015-05-22 Friday

May 21st, 2015
by:

FTX CrossFit – Friday

FTX Party tonight at 6:30pm!

No 5:30pm or 6:30pm classes today due to the party!

Celebration of the 2015 CrossFit Open

EVENT Celebratory pizza party, potluck, and bonfire
WHY Honor FTX CrossFit’s two participants in the Open’s Masters Qualifier/Regionals:

– Celebrate Al Mattaliano making it to the Masters Qualifiers

– Festive send-off of Jessica Schwartz to Regionals (May 29-31 in Minneapolis
WHO FTX CrossFit members, trainers, spouses, significant others, kids

WHEN Friday, May 22. 6:30pm to 9:30pm

WHERE FTX CrossFit in Carol Stream. Inside/outside with bonfire (weather permitting)

WHAT Pizza party with salads & desserts.

Bring? Last names beginning with letters:

A-H: Pizza (whatever you like)

I –P: Salads

Q-Z: Desserts

All: BYOB (i.e. beer, wine, soft drinks, etc.)

If you have wood to burn, feel free to contribute to bonfire.

Metcon

Lumberjack 20 (Time)

  • 20 Deadlifts, 275#
  • Run 400m
  • 20 Kettlebell swings, 70#
  • Run 400m
  • 20 Overhead Squats, 115#
  • Run 400m
  • 20 Burpees
  • Run 400m
  • 20 Chest-To-Bar Pull-ups
  • Run 400m
  • 20 Box Jumps, 24″
  • Run 400m
  • 20 Dumbbell Squat Cleans, 45#
  • Run 400m

On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
Time cap: 40 minutes


FTX 2015-05-21 Thursday

May 20th, 2015
by:

FTX CrossFit – Thursday

Weightlifting

Bench Press (Tempo: 4 – 4 – 4 – 4 / Regular: 2 – 2 – 1 – 1)
Tempo: 81X1 – Fast UP, :01 at the Top, :08 DOWN, :01 at the Bottom – 40 – 50 – 55 – 60%
Regular: Do NOT do this w/o a spotter or catch bars! – 80 – 90 – 95 – 100%

Metcon (AMRAP – Reps)

Alternating Reverse Tabtata :10 On / :20 Off

32 rounds total (Rotate after having completed 8 rounds on a given exercise):

  • Over-Box Jump, 20/16″ (thin boxes)
  • Clapping Push-ups
  • D/Us
  • Push-press, 105/70# (may start w/ bar already on shoulders)

Rx+: Cash-out – For 4 more :10/:20 Splits do Pistols. Add reps to total.
Rx+: as written
Rx: Box Jump 20/16″, H-R Push-ups, D/U, 85/55#


FTX 201-05-20 Wednesday

May 19th, 2015
by:

FTX CrossFit – Wednesday

Weightlifting

Front Squat (Tempo: 4 – 4 – 4 – 4 / Regular: 3 – 3 – 2 – 1)
Tempo: 50X2 – UP as fast as possible, :02 at the Top, :05 going DOWN, NO pause at the Bottom – 30 – 35 – 40 – 45%
Regular: 75 – 85 – 95 – 1RM

Metcon (Time)

2 Rounds of:

  • 15 HSPU
  • 20 Ring Dips
  • 25 MBSC, 30/20#
  • 30 T2B

————–

  • 5 Ring M/U (Rx+ only after 2nd round. WOD is not done until 5 M/U are done)

Rx+: as written
Rx: Bar Dips, 20/14# MB, No M/U


FTX 2015-05-19 Tuesday

May 18th, 2015
by:

FTX CrossFit – Tuesday

Weightlifting

Deadlift (Tempo: 3 – 3 – 3 – 3 / Regular: 3 – 2 – 1 – 1)
Tempo: 5222 – :02 UP, :02 at the Top, :05 DOWN, :02 on the floor
35 – 45 – 55 – 65%
Regular: 75 – 85 – 95 – 95%

Metcon (AMRAP – Reps)

EMOTM clock function:

1) 5 rounds of 3 Squat Snatches from the High Hang (power position), start w/ a BB and add a little weight each round.

Rest 1 extra minute!

2) 4 rounds of 3 Hang Squat Snatch. Start from last weight continue adding each round.

Rest 1 extra minute!

3) 3 Rounds of 2 Squat Snatches (from the floor). Should build up to 90% by the 3rd set.

Count all successful reps. Failed reps count as 1 during each minute but not for a score (do not make up dropped reps during the EMOTM). Total possible Max score = 38 reps.
Rx+ is doing ALL Squat Snatches
Rx: Power Snatches

Squat Snatch (1RM)

Take 8:00 to develop a 1RM Squat Snatch after the EMOTM work.


FTX 2015-05-18 Monday

May 17th, 2015
by:

FTX CrossFit – Monday

Weightlifting

Back Squat (Tempo: 5 – 5 – 5 – 5 / Regular: 3 – 2 – 1)
Tempo: 50X2 – UP as fast as possible, :02 at the Top :05 going DOWN, NO pause at the Bottom
30 – 35 – 40 – 45 – 50%
Regular: 75% – 85 – 95%

Metcon (AMRAP – Reps)

10:00 Outside

  • 10 Burpees
  • 15 Russian KBS, 55/35#
  • Run 1 lap
  • 5 Wall Touches (Top of Pit)

(31 reps per round)

Rest 2:00

10:00 Inside

  • 10 Box Jumps, 24/20
  • 10 Ring Push-ups
  • 10 Deadlifts, 135/95#
  • 1 Rope Climb

(31 reps per round)

 

Week of May 18 through 23

May 17th, 2015
by:

Announcements

Specialty Classes

We are bringing you more options and a greater variety!
Sign-up is required for our specialty classes. You must register for these classes a minimum of 12 hours in advance on Wodify.

Gymnastics Clinic - Monday 5:30pm.
Strength/Flexibility (Yoga) class - Tuesday at 5:30pm and 6:30pm.
Endurance Class - Wednesday at 5:30pm and Saturday 8am.
Beginner Olympic Lifting - Saturday 10am class will from now on be dedicated to Olympic Lifting for Beginner to Intermediate Level. We’ll still have an Intro class at that hour, but no regular CrossFit class.

FTX CrossFit Event
Celebration of the 2015 CrossFit Open

EVENT      Celebratory pizza party, potluck, and bonfire
WHY         Honor FTX CrossFit’s two participants in the Open’s Masters Qualifier/Regionals:         

                   - Celebrate Al Mattaliano making it to the Masters Qualifiers

                   - Festive send-off of Jessica Schwartz to Regionals (May 29-31 in Minneapolis
WHO         FTX CrossFit members, trainers, spouses, significant others, kids

WHEN       Friday, May 22.  6:30pm to 9:30pm

WHERE     FTX CrossFit in Carol Stream.  Inside/outside with bonfire (weather permitting)

WHAT       Pizza party with salads & desserts. 

Bring?       Last names beginning with letters:

                        A-H:     Pizza  (whatever you like)

                        I –P:     Salads

                        Q-Z:     Desserts

                        All:       BYOB (i.e. beer, wine, soft drinks, etc.)

                 If you have wood to burn, feel free to contribute to bonfire.

Honored Prairie / Seven Sons Farm

Our next delivery for fresh grass-fed meats, dairy and more will be Saturday, June 27. The last day to order for that delivery will be Monday, June 22. Click here to order.

screenshot-sevensons.net 2015-01-02 07-52-00

Weekly WOD Summary

Monday – Back Squat / 2x 10:00 AMRAPs 1) Burpees, KBS, Running & Obstacle 2) Box Jumps, Push-ups, Deadlifts & Rope Climb.
Tuesday – Deadlift / Snatch.
Wednesday – Ft. Squat / Med. Short WOD w/ HSPUs, Ring Dips, MBSCs & T2Bs.
Thursday – Bench / Tabata w/ Box Jumps, Push-ups, D/Us & Push-presses.
Friday
 – “Lumberjack 20″ – No 5:30pm or  6:30pm class today due to FTX Party.
Saturday – FTX O’Course

FTX 2015-05-16 Saturday

May 15th, 2015
by:

FTX CrossFit – Saturday

Weightlifting

Shoulder Press (3 – 3 – 3 – 3 – 3)
60 – 70 – 80 – 90 – 95%

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

  • 400m Run
  • 10 Box Jumps, 24/20″
  • 20 Leg Lifts
  • 20 Sit-ups
  • 10 Burpees
  • 1x (3) Body Hurdles
 ObstaclesBW

FTX 2015-05-15 Friday

May 14th, 2015
by:

FTX CrossFit – Friday

Weightlifting

Overhead Squat (Tempo: 4×3 Regular: 3×3)
Tempo: 3232 @ 30 – 40 – 45 – 55%
Regular: 3 x 3 @ 70 + 80 + 90%

Metcon (Time)

(Scaled Weight 2013 Regional Event 7)

For Time, 5 Rounds of:

  • 2 Rope Climbs
  • Run 1 lap or to the 2nd Tree
  • 5 Squat Cleans, 135/95#
  • Run 1 lap or to the 2nd Tree

Rx+: As written
Rx: 1 Rope climb per round, 115/75#
Scaled: 10 Ring Rows, Power Cleans 75/45#

FTX 2015-05-14 Thursday

May 13th, 2015
by:

FTX CrossFit – Thursday

Weightlifting

Bench Press (Tempo: 4×3 Regular: 3×3)
Tempo: 1141 @ 30 – 40 – 45 – 55%
Regular: 3 x 3 @ 70 + 80 + 90%

Metcon (5 Rounds for time)

Do each round as fast as possible. Record each score separate.

  • 16′ Banana Roll (4 mats wide)
  • 5 KTE
  • 5 T2B
  • 5 Pull-ups
  • REST 1:00

Hands and feet can not touch the floor during the banana rolls for the Rx scores.
Work in heats as needed.

FTX 2015-05-13 Wednesday

May 12th, 2015
by:

FTX CrossFit – Wednesday

Endurance class at 5:30pm – Same WOD but running work on form in lieu of weightlifting.

Weightlifting

Front Squat (Tempo: 4×3 Regular: 3×3)
Tempo: 3232 @ 30 – 40 – 45 – 55%
Regular: 3 x 3 @ 70 + 80 + 90%

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

 

FTX 2015-05-12 Tuesday

May 11th, 2015
by:

FTX CrossFit – Tuesday

Weightlifting

Deadlift (Tempo: 4×3 Regular: 3×3)
Tempo: 323X @ 30 – 40 – 45 – 55%
Regular: 3 x 3 @ 70 + 80 + 90%

Metcon (Time)

CLASS WIDE TEAM WOD v.2.0
# of reps multiplied per person

  • 50 Box Jumps, 24/20″
  • 50 Wall Balls, 20/14#
  • 5 Runs @ 400m
  • 50 Russian KBS, 55/35#
  • 50 Mt. Climbers
  • 2000# S2O (shoulder to Overhead)
 

FTX 2015-05-11 Monday

May 10th, 2015
by:

FTX CrossFit – Monday

Weightlifting

Back Squat (Tempo: 5×3 Regular: 2×3)
Tempo: 3232 @ 30 – 40 – 45 – 55%
Regular: 3 x 3 @ 70 + 80 + 90%

Metcon (Time)

  • 25 OTB Burpees
  • 25 Hang Power Cleans, 135/95#
  • 25 OTB Burpees

AND EMOTM: stop when the Clock Beeps to do 25 D/U.
Endurance: Run (3) 400m with 1:00 rest between each.

Rx: 115/75#
Scaled: 75/45#, 25 Singles

Congrats to our members that went to the Tough Mudder!


Week of May 11 through 16

May 10th, 2015
by:

Announcements

Specialty Classes

We are bringing you more options and a greater variety!
Sign-up is required for our specialty classes. You must register for these classes a minimum of 12 hours in advance on Wodify.

Gymnastics Clinic - Monday 5:30pm.
Strength/Flexibility (Yoga) class - Tuesday at 5:30pm and 6:30pm.
Endurance Class - Wednesday at 5:30pm and Saturday 8am.
Beginner Olympic Lifting - Saturday 10am class will from now on be dedicated to Olympic Lifting for Beginner to Intermediate Level. We’ll still have an Intro class at that hour, but no regular CrossFit class.

FTX CrossFit Event
Celebration of the 2015 CrossFit Open

EVENT      Celebratory pizza party, potluck, and bonfire
WHY         Honor FTX CrossFit’s two participants in the Open’s Masters Qualifier/Regionals:         

                   - Celebrate Al Mattaliano making it to the Masters Qualifiers

                   - Festive send-off of Jessica Schwartz to Regionals (May 29-31 in Minneapolis
WHO         FTX CrossFit members, trainers, spouses, significant others, kids

WHEN       Friday, May 22.  6:30pm to 9:30pm

WHERE     FTX CrossFit in Carol Stream.  Inside/outside with bonfire (weather permitting)

WHAT       Pizza party with salads & desserts. 

Bring?       Last names beginning with letters:

                        A-H:     Pizza  (whatever you like)

                        I –P:     Salads

                        Q-Z:     Desserts

                        All:       BYOB (i.e. beer, wine, soft drinks, etc.)

                 If you have wood to burn, feel free to contribute to bonfire.

Honored Prairie / Seven Sons Farm

Our next delivery for fresh grass-fed meats, dairy and more will be this Saturday, May 16. The last day to order for that delivery will be this Monday May 11. Click here to order.

screenshot-sevensons.net 2015-01-02 07-52-00

Weekly WOD Summary

Monday – Back Squat / Med. WOD w/ Burpees, Cleans & D/Us.
Tuesday – Deadlift / Class Team WOD w/ Box Jumps, Wall Balls, Running, KBS, Mt. Climbers & S2O.
Wednesday – Ft. Squat / “Nicole”
Thursday – Bench Press / Med. Wod w/ Banana Rolls, KTE, T2B & Pull-ups.
Friday
 – OHS / Med. WOD w/ Rope Climbs, Running & Squat Cleans.
Saturday – Shoulder Press / Long WOD w/ Running, Box Jumps, Leg Lifts, Sit-ups, Burpees & Hurdles.

FTX 2015-05-09 Saturday

May 8th, 2015
by:

FTX CrossFit - Saturday

Saturday Specialty Classes – 8:00 am Endurance Class and 10:00 Beg. to Int. Olympic Lifting Class.
Remember to sign-up on Wodify for the Specialty Classes.

Weightlifting

Shoulder Press (5 – 5 – 5 – 5 – 5 )
55 – 65 – 75 – 85 – 90%

Metcon (AMRAP – Rounds and Reps)

TEAMS of 2, Alternate Every Rep.
20:00 AMRAP

  • 30 MB Sit-ups, 20/14# (Top-Bottom-Top)
  • 30 Ricochet Wall Balls, 20/14#
  • 30 Push-ups (Bottom-Top-Bottom)

S/U: Wait at the top of the sit-up for your partner to pass you the ball, no throwing allowed.
W/B: Tilt at an angle so your Wall Ball shot glances off the wall to your partner. Your inside feet should be further from the wall then your outside feet and the inner feet of the team should almost be touching.
P/U: Wait in the down position (Resting on the floor) for your partner to go up and back down before you go.

IMG_3174

FTX 2015-05-08 Friday

May 7th, 2015
by:

FTX CrossFit - Friday

Weightlifting

Overhead Squat (5×5 Tempo / 2×5 regular)
Tempo: 2121 @ 45 – 55 – 60 – 65 – 70%
Regular: 2 x 5 @ 80 + 90%

Metcon (AMRAP – Reps)

3:00 ON / 3:00 OFF, 3x
Up to 9 people at a time. Alternate heats for large classes, i.e. other heat goes while the other one rests.

  • 24 D/U or 50 Singles
  • 12 KBS, 55/35#
  • 4 Bear Crawls, 16′ (4 mats)

Do the 3:00 AMRAP 3x, but pick up wherever you left off!

Rx+: Rest 1:00, then do a 2:00 cash-out of C2B Pull-ups. Count each rep onto your score.
Set-up: Start with a KB and a rope in front of the pull-up bars facing the open floor in lanes. Do your jump rope, swings and then bear crawl in the open space down and back 2x (4 lengths) for 3:00. Perform the 3:00 AMRAP 3x total. Always start where you last stopped.

IMG_3176

FTX 2015-05-07 Thursday

May 6th, 2015
by:

FTX CrossFit - Thursday

Weightlifting

(If many soft plyos are needed start some on WOD some on Strength)

Bench Press (5×5 Tempo / 2×5 regular)
Tempo: 2121 @ 45 – 55 – 60 – 65 – 70%
Regular: 2 x 5 @ 80 + 90%

Metcon (Time)

(If many soft plyos are needed start some on WOD some on Strength)

Box Jump – HSPU (Kipping allowed)
9 – 1
8 – 2
7 – 3
6 – 4
5 – 5
4 – 6
3 – 7
2 – 8
1 – 9

Endurance add-on: Row 400m, Run 400m + 400 Singles (NOT For Time)
Rx+: 32/24″
Rx: 24/20″
Scaled: Shoulder Push-ups

IMG_3211

FTX 2015-05-06 Wednesday

May 5th, 2015
by:

FTX CrossFit - Wednesday

Specialty Classes – 5:30pm Endurance Class. Sign-up on Wodify.

Weightlifting

Front Squat (5×5 Tempo / 2×5 regular)
Tempo: 2121 @ 45 – 55 – 60 – 65 – 70%
Regular: 2 x 5 @ 80 + 90%

Metcon (3 Rounds for reps)

Repeat 6:00 AMRAPs w/ Buy-in (Each Time)
Buy-in: 800m Run (Rx+)

  • 10 Slam Balls, 50/30#
  • 10 T2B
  • 10 Wall Balls, 30/20# @ 10/9″

Rest 1:00, Record Score, Restart, 3x
(Repeat the 10 – 10 – 10 reps until the clock beeps, it is an AMRAP.)
Rx: Run 400m, 30/20# SB, 20/14# MB
Scaled: Adjust accordingly

IMG_3178

FTX 2015-05-05 Tuesday

May 4th, 2015
by:

FTX CrossFit - Tuesday

Specialty Classes – 5:30 pm and 6:30pm CYoga. Sign-up on Wodify.

Weightlifting

Deadlift (Tempo: 5×5 Regular: 2×5)
Tempo: 3131 @ 45 – 55 – 60 – 65 – 70%
:03 Up, :01 at the top :03 Down, :01 on the floor
Regular: 2 x 5 @ 80 + 90%

Metcon (AMRAP – Reps)

EMOTM clock function:

1) 5 rounds of 4 Squat Cleans from the High Hang (power position), start w/ a BB and add a little weight each round.

Rest 1 extra minute!

2) 4 rounds of 3 Hang Squat Cleans. Start from last weight continue adding each round.

Rest 1 extra minute!

3) 3 Rounds of 2 Squat Cleans (from the floor). Should build up to 90% by the 3rd set.

Count all successful reps. Failed reps count as 1 during each minute but not for a score (do not make up dropped reps during the EMOTM). Total possible Max score = 38 reps.

Weightlifting

Squat Clean (1 – 1 – 1 – 1 – 1)
Take 8:00 to develop a 1RM Squat Clean after the EMOTM work.

IMG_0799 (2)

FTX 2015-05-04 Monday

May 3rd, 2015
by:

FTX CrossFit - Monday

Specialty Class at 5:30pm – Gymnastics Movements Clinic – Get help on pull-ups, HSPU, dips and more!

Weightlifting

Back Squat (5×5 Tempo / 2×5 regular)
Tempo: 2121 @ 45 – 55 – 60 – 65 – 70%
Regular: 2 x 5 @ 80 + 90%

Barbara (Time)

Five Rounds for time:

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats

*3-minute rest after each round*
30:00 Time Cap
Record how many rounds and extra reps you done if you hit the time cap.

Endurance: Row or Run 1,000m as soon as you are done. Focus on Form!

funny-cartoon-man-tired-sleeping-floor

Week of May 4 through May 9

May 3rd, 2015
by:

Announcements

Specialty Classes

We are bringing you more options and a greater variety!
Sign-up is required for our specialty classes. You must register for these classes a minimum of 12 hours in advance on Wodify.

Gymnastics Clinic - Monday 5:30pm.
Strength/Flexibility (Yoga) class - Tuesday at 5:30pm and 6:30pm.
Endurance Class - Wednesday at 5:30pm and Saturday 8am.
Beginner Olympic Lifting - Saturday 10am class will from now on be dedicated to Olympic Lifting for Beginner to Intermediate Level. We’ll still have an Intro class at that hour, but no regular CrossFit class.

IMG_3233

Honored Prairie / Seven Sons Farm

Our next delivery for fresh grass-fed meats, dairy and more will be on Saturday, May 16. The last day to order for that delivery will be Monday May 11. Click here to order.

screenshot-sevensons.net 2015-01-02 07-52-00

Weekly WOD Summary

Monday – Back Squat / “Barbara”.
Tuesday – Deadlift and Squat Cleans.
Wednesday – Front Squat / Series of short AMRAPs w/ Running, Slam  balls, T2Bs and Wall Balls.
Thursday – Bench Press / Pyramid WOD w/ Box Jumps and HSPUs.
Friday
 – OHS / Series of short AMRAPs w/ Jump rope, KBS and Bear Crawls.
Saturday – Shoulder Press / 20:00 Team AMRAP w/ Sit-ups, Wall Balls and Push-ups.

FTX 2015-05-02 Saturday

May 1st, 2015
by:

FTX CrossFit – Saturday

Weightlifting

Shoulder Press (5 – 5 – 5 – 5 – 5)
55 – 65 – 75 – 85% – PR

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

  • 400m Run
  • 30 Push-ups
  • 4 Farmer Carry Laps (Backyard),

35s/20s DB or KB

 

FTX 2015-05-01 FRAN

April 30th, 2015
by:

FTX CrossFit - Friday

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Added Endurance: Row or Airdyne for 50 calories as soon as the WOD is over.

Weightlifting

Bulgarian Split Squat (5/5 – 5/5 – 5/5 – 5/5)

“Split” Squat with 1 foot planted underneath you and 1 foot, laces down, on a bench behind you about a lunge length away.
Start with an empty BB and work up by 10 – 20# increments. For safety sake use the Front Squat position with the BB.

Fran.JPG

FTX 2015-04-30 Thursday

April 29th, 2015
by:

FTX CrossFit – Thursday

Weightlifting

Turkish Get-up Practice!
Do 2 unbroken reps on each set for 3 sets. Increase weight each time

Metcon (AMRAP – Reps)

TEAM F.G.B., alternate each movement with your teammate. 1:00 On / 1:00 Off.

  • Ball Slams, 30/20#
  • MBSC, 20# (men’s+women’s)
  • T2B
  • KBS, 55/35#
  • DB Push-press, 30s/20s

Scale: as needed

 

FTX 2015-04-29 Wednesday

April 28th, 2015
by:

FTX CrossFit – Wednesday

New Specialty Class - Endurance on Wednesdays at 5:30pm. Sign-up on Wodify.

Weightlifting

Bench Press (10 – 8 – 5 – 3 – 1 – 1)
If you have not been benching regularly do not Max Out!
55 – 65 – 75 – 85 – 95% – PR

Practice Hang Squat Cleans for 5:00, build up weight.

Metcon (Time)

  • 30 Burpees
  • 15 Hang Squat Clean, 135/95#
  • 30 C2B
  • 15 Hang Squat Clean, 135/95#
  • 30 Burpees

Rx+ 3:00 of M/U
   Minus :10 for each Strict Rep.
   Minus :03 for each Kipping Rep.
Rx+: as written
Rx: 105/70# BB, Pull-ups

BurpeesDU.JPG

FTX 2015-04-28 Tuesday

April 27th, 2015
by:

FTX CrossFit – Tuesday

Note: Our Intro Class schedule is changing as of May 1st. Please look at the schedule on our website and posted throughout FTX. We’re also adding various new Specialty Classes.

Weightlifting

Overhead Squat (10 – 10 – 10 – 10)
Then: Practice Squat Snatch @ 60% of 1RM,
3 – 3 – 3

Metcon (Time)

3 Rounds For Time,

  • 8 Strict HSPU
  • 10 Strict Ring Dips
  • 12 Pistols
  • 14 Push-ups
  • 16 Strict Pull-ups

Rx+: As Written, Plus Cash-out: Take 3:00 to build up to your heaviest DB/KB weighted Pistol Squat. Must do the same weight with both legs. Subtract :01 for each pound of DB/KB.
Rx: Kipping allowed, Bar Dips allowed, Pistols to a 16″ Box
Scaled/Endurance: Double Rep counts w/ Modified movements. Shoulder P/U, Bench Dips, Air Squats, Kneeling Push-ups, Ring Rows.

BarHSPU

FTX 2015-04-27 Monday

April 26th, 2015
by:

FTX CrossFit – Monday

Weightlifting

Deadlift (10 – 10 – 10 – 10 )
50 – 60 – 70 – 75%

Metcon (Time)

3 Rounds For Time,

  • 20 Wall Ball, 30/20#
  • 20 KB SDHP, 70/55#
  • 20 Box Jumps, 30/24″
  • 20 DB Push-press, 45s/30s

Endurance: 250 D/U or Practice 5:00
Rx+: as written
Rx: 20/14# MB, 55/35#, 20/16″, 30s/20s
Scaled: as needed

JulianaWallBall

Week of April 27 through May 2

April 26th, 2015
by:

Announcements

Specialty Classes

We are bringing you more options and a greater variety!
Sign-up is required for our specialty classes. You must register for these classes a minimum of 12 hours in advance on Wodify.

Gymnastics Clinic - Monday 5:30pm.
Strength/Flexibility (Yoga) class - Tuesday at 5:30pm and 6:30pm.
Endurance Class - Coming in May on Wednesdays and Saturdays. Endurance class this Saturday at 8am. Sign-up on Wodify.
Beginner Olympic Lifting - Coming in May on Thursdays and Saturdays. Starting this Saturday the 10am class will from now on be dedicated to Olympic Lifting for Beginner to Intermediate Level. We’ll still have an Intro class at that hour, but no regular CrossFit class.

Honored Prairie / Seven Sons Farm

Our next delivery for fresh grass-fed meats, dairy and more will be on Saturday, May 16. The last day to order for that delivery will be Monday May 11. Click here to order.

screenshot-sevensons.net 2015-01-02 07-52-00

Weekly WOD Summary

Monday – Deadlift / WOD w/ Wall Balls, SDHP, Box Jumps & Push-Press.
Tuesday – OHS / WOD w/ HSPU, Dips, Pistols, Push-ups & Pull-ups
Wednesday – Bench Press – Hang Cleans / WOD w/ Burpees, Pull-ups & Cleans.
Thursday – Turkish Getup / Team FGB w/ Ball Slams, MBSC, T2B, KBS & DB Push-press.
Friday
 – “Fran” / Bulgarian Split Squat
Saturday – Shoulder Press / 20:00 AMRAP w/ Running, Push-ups & Farmer Carries.

FTX 2015-04-25 Saturday

April 24th, 2015
by:

FTX CrossFit - Saturday

Weightlifting

Front Squat (5 – 5 – 3 – 3 – 3 – 1 )
55 – 65 – 75 – 85 – 90 – PR

Metcon (Time)

For Time:

  • 50 D/U – 3 HSPU
  • 40 D/U – 6 HSPU
  • 30 D/U – 9 HSPU
  • 20 D/U – 12 HSPU
  • 10 D/U – 15 HSPU

4:1 ratio for jump rope singles will still be counted as Rx

ClassWODPic