2015-01-31

January 30th, 2015
by:

FTX CrossFit – Saturday

Weightlifting

Deadlift (10 – 10 – 10 – 10 @ 65, 70, 75, 80%)
Straight Leg Deadlift (10 -10 – 10)

Metcon (Time)

3 Rds for time:

  • 15 KBS Rx+ 70/55# Rx 55/35#
  • 15 HR Push-ups
  • 15 Rx+ C2B Rx Pull-ups

2015-01-30

January 29th, 2015
by:

FTX CrossFit – Friday

Weightlifting

Back Squat (10-10-10-10 @ 65,70,75,80%)

Metcon

Rest 4:00 between AMRAPs

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP

  • 15 SDHP Rx+ 115/85# Rx 95/65#
  • Rx+ 5 Bar or Ring M/U Rx 15 Pull-ups

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP

  • 250M Row
  • Rx+ 10 Alt. Wt. 1 legged squats 30/20#
  • Rx 20 Goblet Squats 70/55#

2015-01-29

January 28th, 2015
by:

FTX CrossFit – Thursday

Weightlifting

Clean and Jerk (7-7-3-3-3)

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 18 minutes of:

  • 15 Box jumps or step-ups, 20″ box
  • 95 pound Push press, 12 reps
  • 9 Toes-to-bar

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 18 minutes of:

  • 15 Box jumps or step-ups, 20″ box
  • 55 pound Push press, 12 reps
  • 9 Toes-to-bar

2015-01-28

January 27th, 2015
by:

FTX CrossFit - Wednesday

Metcon (AMRAP – Rounds and Reps)

45:00 AMRAP

  • 50 Jumping jacks (full touch)
  • 25 Sit-ups
  • 25 Leg Lifts
  • 10 Squats
  • 10 Lunges
  • 10 Frog Squats
  • 5 Push-ups
  • 5 Ring Dips
  • 5 HSPU
  • 5 Strict Pull-ups

2015-01-27

January 26th, 2015
by:

FTX CrossFit - Tuesday

Weightlifting

Overhead Squat (Warmup -> 7 – 12 – 15)
If you can’t do OHS, then do Front Squats

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

  • 20 Piston DB Presses (1ct) Rx+ 30/20# Rx 20/12#
  • 15 Slamballs Rx+ 50/30# Rx 30/20#
  • 10 Ring Dips

1000m Row (Time)

Max Effort 1000m Row
Use an appropriate damper setting! Hint: It won’t be 9 or 10.

damper

WOD 2015-01-26

January 25th, 2015
by:

FTX CrossFit - Monday

Gymnastics

Handstand Push-ups (After strict do 1 max set any which way)

HSPU Build-up: Rest :30 between every stage and hard reps.

  • 10 Scapula Push-ups
  • 10 Easy Shoulder Push-ups
  • 5 Hard Shoulder Push-ups
  • 1 – 1 – 1 Slow-Steady Wall Walks
  • Alt. Handstand Shoulder Touches, 10x
  • 1 – 1 – 1 – 1 – 1 Strict HSPU (use stacked Abmats as needed)
  • Practice Kipping

Metcon (5 Rounds for time)

  • 10 Snatches, Rx+ 115/85# Rx 75/55#
  • 25 D/U or 100 singles
  • 10 OTB Burpees

Rest 1:00 between rounds
Rx+ must do D/U
Rx can be singles or double-unders

Matt_HS_Walk.JPG

Week of January 26 through 31

January 25th, 2015
by:

Announcements

Specialty Classes

Sign-up is required for our specialty classes. You must register for these classes a minimum of 12 hours in advance on Wodify.
Gymnastics movements class – Monday 5:30pm – Improve your pull-ups, dips, HSPU, handstand walks, etc.
Strength/Flexibility (Yoga) class – None this week. Will resume next week.
FTX CrossFit Competitors Open Prep – Saturday 12:00pm – 1:30pm. For those that want to do a WOD in a competitive and fun environment. This is for those that have been doing CrossFit for awhile and are planning to do the Rx WODs during the Open. (No sign-up required for this one – just show up.)

Health Challenge

We are starting our third week of our health challenge. You all are doing awesome. We keep seeing great stuff. Keep it up.

Weekly WOD Summary

Monday – HSPU skillwork / 5 Rd. WOD Snatches, D/U or Singles & Burpees.
Tuesday – OH Squat / AMRAP DB Piston Presses, Slam Balls & Ring Dips.
Wednesday – Long endurance WOD w/ lots of bodyweight movements.
Thursday – Clean & Jerk / 12.3 WOD.
Friday – Back Squat / Two short AMRAPs w/ 1) SDHP & Pull-ups 2) Row & Squats.
Saturday – Deadlift and SLDL / Short WOD w/ KBS, Push-ups & Pull-ups

906155_539578836134006_1764539417_o

WOD 2015-01-24

January 23rd, 2015
by:

FTX CrossFit - Saturday

Gymnastics

Ring Dips (10 – 10 – 10 – 10)

Metcon (Time)

  • 1 Rope Climb
  • 24 Push-ups
  • 19 Calorie, Row or Airdyne
  • 80 Mt. Climbers (1 Ct.)

2 – 3 Rounds
Rx+: 3 rounds + Rope climb is legless
Rx: 2 Rounds
Scaled: 2 rds but with mods

I noticed as I made the WOD that it was my brother’s birthday and I figured it was a Saturday so I made the WOD reflect his birthdate/year. Have fun.
The Rx (2 rounds) is because he was the 2nd child. The Rx+ (3 rounds) option is because he was 1 of 3 boys. -Peter

Register for the 2015 CrossFit Open here.

screenshot-games.crossfit.com 2015-01-18 14-31-44

WOD 2015-01-23

January 22nd, 2015
by:

FTX CrossFit - Friday

Weightlifting

Back Squat (18 – 16 – 14 – 12 – 10)

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

  • 5 Power Cleans, 145# / 100#
  • 10 Toes-To-Bar
  • 15 Wall-Ball Shots, 20# / 14#

Watch video explanation of WOD here.

2011-crossfit-games

The 2015 Open starts in just a few weeks on 2/26. Register here.

 

 

 

WOD 2015-01-22

January 21st, 2015
by:

FTX CrossFit - Thursday

Weightlifting

Deadlift (18 – 16 – 14 – 12 – 10)

rogerdeadlift

Metcon

REST 4:00 between AMRAPs, Start on either AMRAP.

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

  • 5 C2B Rx+ / Pull-ups Rx
  • 10 KTE
  • 15 HR Push-ups

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

  • 25 D/U or 100 singles
  • 15 Thrusters, 105/75# Rx+ & Rx
  • 5 OTB Burpees

Rx+ must do D/U

WOD 2015-01-21

January 20th, 2015
by:

FTX CrossFit - Wednesday

Skill Work

KB Swing Practice
Perform 7 Sets, if the trainer affirms your form at the bottom in the transition and at your proper control at the top of the movement (bottom of bell facing the roof) then you may pursue higher weights. Remember that we have a 100 KB, but start with a Russian and build to an American for those who can handle a 70# with EASE. Perform all sets at 10 reps if possible.

WendyKBS

Metcon (Time)

Chipper For Time, 20:00 Cap

  • 70m OH Lunges (2 laps around box)
  • 60 Wall Balls
  • 50 D/U or 250 singles
  • 40 Hand-Release Push-ups
  • 30 T2B
  • 20 1-Arm Alt. DB Snatches

Lunges are done with a Wallball OH (Use same wt. MB as in wallballs)
Rx+: 70/50# Snatch (Rx+ must do D/U)
Rx: 20/14# MB, 50/30# Snatch
Scale: 14/10# MB, Mod. P/U, Leg Raises, Lighter DB Snatch

WOD 2015-01-20

January 19th, 2015
by:

FTX CrossFit - Tuesday

Weightlifting

Front Squat ((16 – 14 – 12 – 10))

Metcon (AMRAP – Reps)

FGB-style:

  • K2E
  • OHS
  • KBS
  • Burpees
  • D/U 5 reps : 1 point

1:00 at each station, perform as many reps as possible. Rotate in order and rest 1:00 after doing all 5 stations. That is 1 Round, perform 3 total.
Rx: 75/45# BB 55/35# KB
Scale: Hanging Leg Raise, Less Weight
(Set up in lanes from West to East leading away from the KTE bars.)

Jorie1armPU

WOD 2015-01-19

January 18th, 2015
by:

FTX CrossFit - Monday

Weightlifting

Shoulder Press (16 – 14 – 12 – 10)

Metcon (Time)

TEAM WOD: Alternate every 10 reps/Cal

  • 60 cal. Row
  • 60 OTB Burpees
  • 60 Deadlifts
  • 60 Pull-ups
  • 60 Cleans
  • 60 Air Squats
  • 60 SDHP
  • 60 D/U

Teams: Find someone doing the same weights. 1 BB per Team if possible.
- Set up the team’s station before beginning. You should be able to get off the rowers, head to the main gym floor and and do everything in 1 spot.
- Adjust own weights when reaching new lifts.
- Load BB in a way that it is easy to strip to the next weight.

Rx+: 205/135 135/95 95/65#
Rx: 155/95 115/75 75/55#
Scaled: 95/65 65/45 45/35#

TinaWallWalk

Week of January 19 through 24

January 18th, 2015
by:

Announcements

Specialty Classes

Sign-up is required for our specialty classes. You must register for these classes a minimum of 12 hours in advance on Wodify.
Gymnastics movements class – Monday 5:30pm – Improve your pull-ups, dips, HSPU, handstand walks, etc.
Strength/Flexibility (Yoga) class – Tuesday at 5:30pm and 6:30pm.
Rowing Class – Wednesday at 5:30pm and 6:30pm.

RowMiles

Health Challenge

Last Monday we  started a health challenge for our members that will run through February 28th. This Tuesday will be your last chance to join us. The top 10 members with the most points will get prizes. We’ll announce the prizes this week. $5 cost to participate. All entry fees will go towards prizes! Plus we’ll have extra prizes on top of that!
Each member will score points for accomplishing the following during the challenge period:

  • 100 pts – Sign-up for the CrossFit 2015 Open (Everyone can do it!)
  • 30 pts – For each of 3 goals met. Everyone doing the challenge will set 3 goals in conjunction with a trainer. For each of your goals that you meet, you get 30 points.
  • 1 pt – For each class you attend at FTX.
  • 3 pts – For each PR (a gold star in Wodify). screenshot-app.wodify.com 2015-01-09 08-23-16
  • 1 pt – For each day you journal your diet in Wodify you get 1 pt. (See video here on how to use the Wodify Journal feature.)
  • 3 pts – For each day you avoided any added sugar in your diet. You must journal to be able to get these points. Only exception is 1/2 tsp. of raw honey is allowed per day. Natural sugar in fruit is OK. All of the following are added sugar:
    Sucrose, Maltose, Dextrose, Fructose, Glucose, Galactose, Lactose, (and pretty much any ingredient ending in -ose), High fructose corn syrup, Glucose solids, Agave, Cane juice, Dehydrated cane juice, Cane juice solids, Cane juice crystals, Dextrin, Maltodextrin, Dextran, Barley malt, Beet sugar, Corn syrup, Corn syrup solids, Caramel, Buttered syrup, Carob syrup, Brown sugar, Date sugar, Malt syrup, Diatase, Diatastic malt, Fruit juice, Fruit juice concentrate, Dehydrated fruit juice, Fruit juice crystals, Golden syrup, Turbinado,  Sorghum syrup, Refiner’s syrup, Ethyl maltol, Maple syrup, Yellow sugar.
    Sugar is in almost anything with an ingredient list :)
  • 1 pt – For each day you avoid alcoholic beverages – 1 glass of wine (6 oz) is permitted per day.
  • 5 pts. – Per pic you e-mail us per week of our members CrossFitting. Once per week per member only. Send pics to trainer@ftxcrossfit.com or post to instagram with #FTXCrossFit. Pics can be taken anywhere.

Weekly WOD Summary

Monday – Shoulder Press / Chipper Team WOD.
Tuesday – Front Squat / FGB Style WOD - K2E, OHS, KBS, Burpees & D/Us.
Wednesday – KBS skillwork / Chipper w/ Lunges, Wall Balls, D/U or singles, HR Push-ups, T2B & DB Snatches.
Thursday – Deadlift / Two 8 min. AMRAPs w/ Pull-ups, K2E & Push-ups and Rope, Thrusters & Burpees.
Friday – Back Squat / 11.5 Open WOD.
Saturday – Ring Dips  / Med. Short Metcon w/ rope climb, push-ups, row/airdyne and Mt. Climbers.

WOD 2015-01-17

January 16th, 2015
by:

FTX CrossFit - Saturday

Weightlifting

Metcon

- Perform only 1 WOD if you have done less than 10 WODs @ FTX.
- Be wise about your weight choice on Gwen.
- Do NOT do Gwen if you have not done Clean & Jerks in a WOD at least 5x before.

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Notice there is only 1 movement (combo though it may be). The Rep scheme is for when you are allowed to rest. No Rest during each set unless it is at the shoulder or overhead. The score is the weight you can do following these rules.

OH

WOD 2015-01-16

January 15th, 2015
by:

FTX CrossFit - Friday

Weightlifting

Shoulder Press (15 – 15 – 12 – 10 (then Push-presses))

Metcon

Go in any order. 2:00 REST after the 5:00 cap time. The faster you finish the more rest you get. Times are separate on each.

Metcon (Time)

50 Thrusters, 115/75# 95/65# (Scaled)

5:00 Cap

Metcon (Time)

50 Burpees to a Bar 6″ over reach.

5:00 Cap

Metcon (Time)

50 Wall Balls, 30/20# 20/14# (Scaled)

5:00 Cap

MattBoxJump

WOD 2015-01-15

January 14th, 2015
by:

FTX CrossFit - Thursday

Weightlifting

Deadlift (1-2-3-4-5-6-7-8)

Metcon (AMRAP – Reps)

Alternating Movements Tabata
:30 ON / :15 OFF

  • KTE
  • Box jumps
  • Cleans
  • D/U

(Count all reps for total score)
Do a walk-through to make sure there are enough BB set-up.
Rx: 24/ 20″, 115/75# Cleans
Scale: Leg Lifts, Smaller Box, Lighter BB, Singles

PeterJorden

WOD 2015-01-14

January 13th, 2015
by:

FTX CrossFit - Wednesday

Metcon

10km Alternate WOD (AMRAP – Rounds and Reps)

55:00 AMRAP

  • 20 Cal. Row OR Airdyne OR 50 D/U
  • 20 yard Farmer Walk, 55/35#
  • 5 Pull-ups
  • 10 Burpees
  • 15 Air Squats
  • 10 T2B
  • 5 Mt. Climbers (2-ct.)

Pace like you have never paced before!

Scaled: 50 Singles, 45/20# Carry, Ring Rows, Leg Lifts

BoxJumps122614

WOD 2015-01-13

January 12th, 2015
by:

FTX CrossFit - Tuesday

Weightlifting

Back Squat (15 – 15 – 12 – 10 – 10)

Metcon (Time)

Complete 5 rounds for time of:
[BUT EMOTM do 3 Snatches, 95/65#]

  • 15 Box jumps, 24/20″
  • 20 KBS, 55/35#

Scale: Height and Weight as needed

While your score is how long it takes to complete 5 rounds of the couplet the clock will be running in EMOTM function and whenever the clock beeps you have to stop where you are in your reps and perform 3 snatches. The longer the WOD takes the more snatches you will have to do. (Snatches do not accumulate. i.e. if you are exhausted and take an entire minute of rest you do not do 6 snatches but still just 3.)

BoxJump122614

WOD 2015-01-12

January 11th, 2015
by:

FTX CrossFit - Monday

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

  • 60 Calorie Row
  • 50 Toes-To-Bars
  • 40 Wall-Ball Shots, 20# / 14#
  • 30 Cleans, 135# / 95#
  • 20 Muscle-ups

Open Prep – Partner Judging!
Whoever judges first make sure to warm-up for a few more minutes. Wear sweats while judging to keep muscles warm, keep sipping water.

Wallball122614

Week of January 12 through 17

January 11th, 2015
by:

Announcements

Specialty Classes

You must register for these classes a minimum of 12 hours in advance on Wodify.
Gymnastics movements class – Monday 5:30pm – Improve your pull-ups, dips, HSPU, handstand walks, etc. Sign-up is required for this class.
Strength/Flexibility (Yoga) class – Tuesday at 5:30pm and 6:30pm.

Health Challenge

You asked for it! You wanted it! Well here it is!
This Monday we are starting a health challenge for our members that will run through February 28th. The top 10 members with the most points will get prizes. We’ll announce those next week. $5 cost to participate. All entry fees will go towards prizes! Plus we’ll have extra prizes on top of that!
Each member will score points for accomplishing the following during the challenge period:

  • 100 pts – Sign-up for the CrossFit 2015 Open (Everyone can do it!)
  • 30 pts – For each of 3 goals met. Everyone doing the challenge will set 3 goals in conjunction with a trainer. For each of your goals that you meet, you get 30 points.
  • 1 pt – For each class you attend at FTX.
  • 3 pts – For each PR (a gold star in Wodify). screenshot-app.wodify.com 2015-01-09 08-23-16
  • 1 pt – For each day you journal your diet in Wodify you get 1 pt. (See video here on how to use the Wodify Journal feature.)
  • 3 pts – For each day you avoided any added sugar in your diet. You must journal to be able to get these points. Only exception is 1/2 tsp. of raw honey is allowed per day. Natural sugar in fruit is OK. All of the following are added sugar:
    Sucrose, Maltose, Dextrose, Fructose, Glucose, Galactose, Lactose, (and pretty much any ingredient ending in -ose), High fructose corn syrup, Glucose solids, Agave, Cane juice, Dehydrated cane juice, Cane juice solids, Cane juice crystals, Dextrin, Maltodextrin, Dextran, Barley malt, Beet sugar, Corn syrup, Corn syrup solids, Caramel, Buttered syrup, Carob syrup, Brown sugar, Date sugar, Malt syrup, Diatase, Diatastic malt, Fruit juice, Fruit juice concentrate, Dehydrated fruit juice, Fruit juice crystals, Golden syrup, Turbinado,  Sorghum syrup, Refiner’s syrup, Ethyl maltol, Maple syrup, Yellow sugar.
    Sugar is in almost anything with an ingredient list :)
  • 1 pt – For each day you avoid alcoholic beverages – 1 glass of wine (6 oz) is permitted per day.
  • 5 pts. – Per pic you e-mail us per week of our members CrossFitting. Once per week per member only. Send pics to trainer@ftxcrossfit.com or post to instagram with #FTXCrossFit. Pics can be taken anywhere.

Weekly WOD Summary

Monday – 14.4 Open WOD
Tuesday – Back Squat / Med. Metcon w/ snatches, KBS and Box Jumps.
Wednesday – 55 minute endurance WOD. Don’t be late for class today!
Thursday – Deadlift / Tabata WOD w/ KTEs, Box Jumps, Cleans & D/Us.
Friday – Shoulder Press / Three 5 minute Metcons – Thrusters, Burpees & Wallballs.
Saturday – 2 Benchmarks – Christine & Gwen.

FTX 2015-01-10

January 9th, 2015
by:

FTX CrossFit - Saturday

Skill Work

HSPU Build-up: Rest :30 between every stage and hard reps.

  • 10 Scapula Push-ups
  • 10 Easy Shoulder Push-ups
  • 5 Hard Shoulder Push-ups
  • 1 – 1 – 1 Slow-Steady Wall Walks
  • Alt. Handstand Shoulder Touches, 10x
  • 1 – 1 – 1 – 1 – 1 Strict HSPU (use stacked Abmats as needed)
  • Practice Kipping

 Metcon (AMRAP – Reps)

All Levels, Tabata, 20:10 Splits, 8x Each, Rest 1:00 between each.

  • Lunges
  • Sit-ups
  • Ring Rows
  • Mt. Climbers (2-ct)

BarHSPU

FTX 2015-01-09

January 8th, 2015
by:

FTX CrossFit - Friday

Weightlifting

Back Squat (15 – 10 – 5 – 3)
Front Squat (9 – 6 – 3)
Overhead Squat (10 – 10 – 10)

Metcon (AMRAP – Reps)

10:00 AMRAP, Rep Ladder

  • Russian KBS
  • S2O
  • Pistol Squat

Start at 1 rep of each and add 1 each round.
Rx+: 70/55#, 125/85#, Pistol – No Assistance
Rx: 55/35#, 95/65#, Full Range Pistol w/ Band or Pole.
Scaled: 35/20#, 55/35#, Pistol to a 16″ Box

FTX 2015-01-08

January 7th, 2015
by:

FTX CrossFit – Thursday

Weightlifting

Split Jerk (3 – 3 – 3 – 2 – 2 – 2 – 1)

Metcon (Calories)

TEAM WOD: Row for Calories
2:00 On / 2:00 Off w/ a partner.

Clock is set for 10 Rounds of 2:00.
Switch on the “Beep”.Count Total Team Calories from the full time.

FTX 2015-01-07

January 6th, 2015
by:

FTX CrossFit - Wednesday

Weightlifting

Deadlift (5 – 5 – 5 – 5 – 5 – 5)

Metcon (Time)

4 rounds for time of:

  • D/U
  • 10 Snatches
  • 15 Box Jumps

Rx+: 100 D/U, 115/75# BB, 24/20″
Rx: 50 D/U, 85/55# BB, 24/20″
Scaled: 10 D/U, 65/35#, 20/16″

CF Open 14.2

January 5th, 2015
by:

FTX CrossFit – CrossFit

Warm-up

FTX Original Warm-up 5.0 (No Measure)

Stage 1 -

10 Reps of:

Neck Movements

Shoulder Shrugs

Arm circles (Big to Small and Back)

High Knees

Butt kicks

Over-the-Fence

Ankle Rockers w/ Wrist Rotation

Alt. Arm Swings

Alt. Chest Hugs

Torso Twist w/ a Slap

Stage 2 -

2:00 of: Running, Rowing or Jump rope

5 Reps of:

Push-ups Squats Indian Sit-ups Pull-ups Dips Tuck Jumps

Stage 3 -

10 Reps of:

Forward Step Toe-Touch

Cross-body Woodchops

Leg Swings

6 each of Alt. Scorpions / Alt. Iron Cross

Gymnastics

L-Sit (10 – 10 – 10)

Pistols (40 alternating Reps)

Metcon

CrossFit Games Open 14.2 (AMRAP – Reps)

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
Open Prep – Partner Judging!

Whoever judges first make sure to warm-up for a few more minutes. Wear sweats while judging to keep muscles warm, keep sipping water.

Cool-down

Row 2:00

SMR 2 areas

Stretch same areas

FTX 2015-01-05

January 4th, 2015
by:

FTX CrossFit - Monday

Weightlifting

Thruster (8 – 8 – 5 – 5 – 3 – 3)

Metcon (AMRAP – Reps)

5:00 of:

  • 15 Wall Ball
  • 10 T2B

REST 3:00

4:00 of:

  • 5 Cleans
  • 10 OTB Burpees

REST 3:00

3:00 of:

  • M/U or C2B or Pull-up

Use the BB already out from the Thruster Ladder. Leave out until the last class.
Count all reps (not rounds) per AMRAP

Rx+: 30/20# SB, 155/105# BB, M/U or 5:1 C2B
Rx: 20/14# MB, 115/75# BB, Pull-ups
Scaled: Lighter MB, Lighter BB, Mod p/u

Week of January 5 through 10

January 4th, 2015
by:

Announcements

Seven Sons / Honored Prairie Delivery

This Saturday, January 10th. Place your order by Monday, January 5th.
Your health depends on 3 things – Fitness, Diet and Rest. You workout hard doing CrossFit. Don’t negate that with a bad diet. Seven Sons farm part of the Honored Prairie network is a great source for quality meats w/o the added hormones or antibiotics. Also, the animals are fed natural healthy diets and live in clean and humane conditions versus fed bacteria causing junk and living in squalid conditions covered in feces. You are what you eat! Click on either banner for their website.

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

Specialty Classes

Gymnastics movements class – Monday 5:30pm – Improve your pull-ups, dips, HSPU, handstand walks, etc. Sign-up is required for this class.
Strength/Flexibility (Yoga) class – Starts next week!

Weekly WOD Summary

Monday – Thrusters / 3 AMRAPs – Wallball/T2B, Cleans/Burpees, MU-C2B-PU.
Tuesday – L-sits & Pistols / 14.2 CrossFit Open WOD
Wednesday – Deadlift / Med. short WOD w/ D/U, Snatches & Box Jumps.
Thursday – Split Jerk / Team row.
Friday – Back squat, Front Squat & OHS / Med. AMRAP of KBS, S2O & Pistols.
Saturday – HSPU skillwork / Tabata – Lunges, Sit-ups, Ring Rows, Mt. Climbers (2-ct)

2015-01-03

January 2nd, 2015
by:

FTX CrossFit – Saturday

Weightlifting

Deadlift (8-5-5-5-5)

Metcon (No Measure)

Deck-o-cards

  • Hearts – SDHP Rx 95/65# – Scaled 65/35#
  • Diamonds – Box Jumps Rx 24/20″ – Scaled 20/16″
  • Clubs – T2B Rx T2B – Scaled Leg Lifts
  • Spades – Push-press Rx – 95/65# – Scaled 65/35#

A = 20 reps
J, Q & K = 15 reps
2-10 = #
Joker – Make all other teams do 20 burpees

 

Fran

January 1st, 2015
by:

FTX CrossFit – Friday

The tradition continues…
We start the New Year with…

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Happy New Year 2015!

December 31st, 2014
by:

Happy New Year!

We are closed New Year’s Day! See you tomorrow!

Happy_New_Year_2015.JPG

2014-12-31

December 30th, 2014
by:

FTX CrossFit – Tuesday

Happy New Year!
We’re only open for 9:00am and 10:00am classes today!

Warm-up

Circle of Pain (No Measure)

Perform Lunges, Duck Walks, Crab Walks in a circle until a new movement is called out. 5:00

Hammer (5 Rounds for time)

5 Rounds, each for time of:
5 Power Cleans, 135#
10 Front Squats, 135#
5 Jerks, 135#
20 Pull-ups
Rest 90 Seconds

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

2014-12-30

December 29th, 2014
by:

FTX CrossFit – CrossFit

Warm-up

FTX SUPER Warm-up (No Measure)

Stage 1 -

10 Monster Walks, 4 directions

10/10 KB Floor Presses

:30/side KB Shoulder Capsule Mobility

:30/side KB Arm Bar

Stage 2 -

3x Building an OHS (Go Slow!)

8-10 Reps of In-line PVC Lunges

Switch Hands, Repeat.

3x Hollow + Arches, :05+ holds

5/5 Pistol Squats, or progressions

Stage 3 -

Do 5-8 Reps of each movement in Today’s WOD.

Weightlifting

Back Squat (8-8-5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

Round and Round We Go!

20:00 AMRAP

All exercises to be done with a slam ball.

Rx+ 50/30# – Rx 30/20# – Scaled 15/10#

One round is one time around w/ stopping at each of the following 4 stations. Do OH Lunges w/ slam ball between stations.

1) 15 Slam ball burpees

2) 15 Russian twists (2 ct)

3) Slam ball squats

4) 15 Slam ball sit-ups

2014-12-29

December 28th, 2014
by:

FTX CrossFit – Monday

Weightlifting

Bench Press (8-5-5-5)

Metcon (AMRAP – Rounds and Reps)

For 21:00 EMOTM alternate between:

  • Rx+ 2 Rope Climbs / Rx – 1 Rope Climb Scaled – 5 Grd. to standing
  • Rx+ 5 Sqt. Clean 115/85# / Rx 95/65# / Scaled – As appropriate
  • Rx+ 2 Bar Muscle-ups / Rx 5 C2B / Scaled – As appropriate

Each minute successfully completed = 1 Round.
Then complete a tie breaker for reps -> Rx+ = Max. unbroken Ring M/U / Rx = Max. unbroken C2B / Scaled = Max. unbroken pull-ups. Score will be # of successful minutes completed (rounds) plus the number of (reps) completed in the tie breaker.

Week of December 29 through January 3

December 28th, 2014
by:

Announcements

Please note our holiday hours -

New Year’s Eve – 9:00am and 10:00am classes only.
New Year’s Day – Closed

Specialty Classes

Gymnastics movements class – Monday 5:30pm – Improve your pull-ups, dips, HSPU, handstand walks, etc. Sign-up is required for this class.

Weekly WOD Summary

Monday – Bench Press. EMOTM WOD w/ cleans, rope climbs.
Tuesday – Back Squat / Med. long WOD w/ Lunges, Slam Balls, Squats, Russian Twists, Sit-ups.
Wednesday – Open 9am and 10am classes only. Prepare for a Hero WOD.
Thursday – Closed.
Friday – The tradition continues… we start the New Year with Fran! We’ll also do Annie.
Saturday – Deadlift. Deck-o-cards w/ SDHP, Box Jumps, T2B, Push-press and of course … burpees for the Joker!