2015-03-26 Thursday

March 25th, 2015
by:

FTX CrossFit – Thursday

Weightlifting

Back Squat (10 – 7 – 5 – 5 – 8)
60% – 75% – 85% – 90% – 70%

Bear Complex (4-5x (1 Complex = 7 reps))

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Record heaviest weight at which you complete an unbroken 7 reps.

Metcon (Time)

Bear Complex Time

Rx+ 135/95#
Rx 95/65#
Record best time at Rx’d Weight

BearGrowl

2015-03-25 Wednesday

March 24th, 2015
by:

FTX CrossFit – Wednesday

Weightlifting

Split Jerk (5 – 5 – 3 – 3 – 1 – 1 – 1)
Beginners work on technique.

Metcon (AMRAP – Reps)

12:00 EMOTM (alt. between)

  • 15 Rx+ C2B Rx Pull-ups
  • C&J Rx+ 135/95# Rx 95/65#
  • Rest

Count only C&J – You can’t proceed to C&J until prerequisite pull-ups are completed. You may go over the 1 minute w/ pull-ups, but then you’ll have less time for C&J.

FroningCJ.JPG

2015-03-24 Tuesday

March 23rd, 2015
by:

FTX CrossFit – Tuesday

Weightlifting

Thruster (5 – 5 – 5)
65 – 75 – 85%

Metcon (AMRAP – Reps)

9:00 AMRAP

Buy-in:

  • 30 Deadlift
  • 30 OTB Burpees
  • 30 T2B

Then:

  • Thrusters (AMRAP)

Deadlift/Thruster weight is the same:
Rx+ 145/100#
Rx 105/75#
Thruster weight should be no more than 85% of 1RM

1000m Row (Time)

Max Effort 1000m Row
The row is optional for those that want more today. Otherwise spend more time on SMR.

Last WOD for the 2015 Open will be announced this Thursday. Come at 7pm for the Open Announcement.

2015CrossFitGames

2015-03-23 Monday

March 22nd, 2015
by:

FTX CrossFit – Monday

Gymnastics

Pistols (10 – 10 – Max (w/o stopping or slowing))

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

  • 50 Box Jumps 24″/20″ (20″/16″)
  • 25 Goblet Squats Rx+ 70/55# Rx 55/35#
  • 50 Cal Row
  • 25 Burpees to a 6″ target
Pistols2013Games
 

Week of March 23 through 27

March 22nd, 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 Clinic - Monday 5:30pm.
Strength/Flexibility (Yoga) class - Tuesday at 5:30pm and 6:30pm.

Special Events

Thursday Evening
Open 15.5 WOD Thursday Night Matchup (3/25) – “The Final Showdown”
Come watch the final Open announcement at 7pm live and then watch our very own athletes compete head-to-head! It will be a fun time for all!

Don’t miss it! Because of this Special Event, we will NOT be having our regular 7:30pm class on Thursday evening.

Saturday CrossFit Open Potluck Party
When: 11:30am-1:30pm
What to bring: A dish, appetizer or salad big enough for your family and 4-5 people more.
Family and friends are invited! 

Weekly WOD Summary

Monday – Pistols / Box Jumps, Squats, Row & Burpees.
Tuesday – Thrusters / Med. Length WOD w/ Deadlifts, Burpees, T2B and Thrusters.
Wednesday – Split Jerk / 12:00 EMOTM w/ Pull-ups & C&Js.
Thursday - Back Squat / Bear Complex.
Friday & Saturday – CrossFit Open 15.5 / We will also have an alternate WOD for Saturday.

paleopotluck

2015-03-21 Saturday

March 20th, 2015
by:

FTX CrossFit - Saturday

Weightlifting

Front Squat (5 – 5 – 5 – 5 – 5 – PR)
50% – 60% – 70% – 80% – 87.5% – 90+%

Metcon (Time)

30:00 Time Cap

  • 400m Run
  • 10 Burpees
  • 20 Indian Sit-ups
  • 30 Goblet Squats
  • 40 Push-ups
  • 50 Sit-ups
  • 60 Squats

2x
Go through the list in any order.

3/20/2015

March 19th, 2015
by:


FTX CrossFit – CrossFit

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

185lb/125lb

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

CrossFit Games Open 15.4 Masters 55+ (AMRAP – Reps)

8 minutes of:

3 push presses

3 cleans

6 push presses

3 cleans

9 push presses

3 cleans

12 push presses

6 cleans

15 push presses

6 cleans

18 push presses

6 cleans

21 push presses

9 cleans

Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.

Women push press 65 lb. and clean 75 lb

CrossFit Games Open 15.4 Masters 55+ Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 65 lb. and clean 75 lb.

Women push press 45 lb. and

clean 55 lb.

CrossFit Games Open 15.4 Teens 14 – 15 (AMRAP – Reps)

8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Boys 14-15 clean 95 lb.

Girls 14-15 clean 65 lb.

CrossFit Games Open 15.4 Teens 14 – 17 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Boys push press 65 lb. and clean 75 lb.

Girls push press 45 lb. and clean 55 lb.

2015-03-19 Thursday

March 18th, 2015
by:

FTX CrossFit - Thursday

Special Event – 15.4 Open Announcement at 7PM
Come and watch our “Gals” go head-to-head on 15.4 after the Open Announcement. Friends and family are welcome.
Heather vs. Lauren vs. Juliana

We will also be showing our video submission to the CrossFit Video Contest.
And… we will announce the FTX Health Challenge winners!

No regular 7:30pm class tonight due to the 15.4 Announcement Special Event.

Metcon (AMRAP – Reps)

“15.1a2″
3:00 AMRAPs

  • 6 T2B (Toes to Bar)
  • 6 OHS (Overhead Squat) 95/65#
  • 6 D/L (Deadlift) 95/95#
  • 6 C2B (Chest to Bar Pull-ups)
  • 6 C+J (Clean & Jerk) 95/95#

Add 2 reps (i.e. 8, 8, 8, 8, 8) for each new round.
Start on any movement. Continue as long as you finish the round within the 3:00 time cap. Record all reps (minus the snatch).

Rx+: As Written
Rx: 65/35# BB, Pull-ups
Scaled: Lighter Weight, Leg Raises, Ring Rows

Metcon (Weight)

6:00 to build to 1RM Snatch, immediately following the 3:00 AMRAPS. (Time is equivalent to 2 rounds on the clock.)

LaurenTimRowVideoStill

2015-03-18 Wednesday

March 17th, 2015
by:

FTX CrossFit - Wednesday

Metcon (AMRAP – Reps)

Tabata Kettle Bell

:40 On / :20 Off for 4x each of:

  • 1-Arm Russian KBS, 35/20#
  • 10 yard shuttle runs
  • KB Snatch (from the swing), 30/20#
  • 1-Arm Deadlift, 55/30#

ONLY DO KB SNATCHES with good form!!! Not from the floor and no swinging over the hand. The catch should be smooth. Rx+ is KB, Rx is DB snatch
Rx+:Do the listed KB movements at the prescribed weights.
Rx: 45/30# DB Snatches
- Start at different stations.
- On the 1-Arm KBS, alternate arms each round. (You’ll do each arm 2x) If you are new do 2-arm Russian Swings.

2015-03-17 Tuesday

March 16th, 2015
by:

FTX CrossFit – Tuesday

Weightlifting

Front Squat (5 – 5 – 5 – 5 – 5 – PR)
50% – 60% – 70% – 80% – 87.5% – 90+%

Metcon

Donkey Kong (Time)

21 – 15 – 9 of:

  • Burpees (Upstairs)
  • KBS, 55/35# (Downstairs)
  • Box Jump, 24/20″ (Downstairs)

Donkey_KongBW

2015-03-16 Monday

March 15th, 2015
by:

FTX CrossFit - Monday

Weightlifting

Deadlift (5 – 5 – 5 – 5 – 5 – PR)
50% – 60% – 70% – 80% – 87.5% – 90+%

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

  • 10 Push-press, 115/75#
  • 15 OTB Burpees
  • 50 D/U

LaurenBurpeesVideoStill

Week of March 16 through 21

March 15th, 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 Clinic – Monday 5:30pm.
Strength/Flexibility (Yoga) class – Tuesday at 5:30pm and 6:30pm.

Special Events

Open 15.4 WOD Thursday Night Matchup (3/19) – “The Gals”
Come watch the Open announcement at 7pm live from CrossFit X-Factor in Portland, OR and then watch our very own athletes compete head-to-head! It will be a fun time for all!
We’ve had The Guys and now it’s time for The Gals -
Heather vs Lauren vs Juliana
Come and cheer these ladies on. Bring friends and family.

Don’t miss it! Because of this Special Event, we will NOT be having our regular 7:30pm class on Thursday evening.

Weekly WOD Summary

Monday – Deadlift / 15:00 AMRAP w/ Push-press, burpees & D/Us.
Tuesday – Ft. Squat / Med. WOD w/ Burpees, KBS & Box Jumps.
Wednesday – Tabata KB WOD 16:00 / 1-mile run for time.
Thursday – WOD w/ T2B, OHS, D/L, Pull-ups & C&Js / Snatch
Friday & Saturday – CrossFit Open 15.4 / We will also have an alternate WOD for Saturday.

MilesKai

 

2015-03-14 Saturday

March 13th, 2015
by:

FTX CrossFit - Saturday

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

  • 7 Muscle-ups
  • 50 Wall-Ball Shots, 20# / 14#
  • 100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

  • 50 Wall-Ball Shots, 20# / 10#
  • 200 Single-Unders

*9 Foot Target*

CrossFit Games Open 15.3 Masters 55+ (AMRAP – Reps)

14-Minute AMRAP of:

  • 100 Double-Unders
  • 50 Wall-Ball Shots, 20# / 10#
  • 7 Muscle-ups

*9 Foot Target*

CrossFit Games Open 15.3 Masters 55+ Scaled (AMRAP – Reps)

14-Minute AMRAP:

  • 50 Wall-Ball Shots, 14# / 10#
  • 200 Single-Unders

*9 Foot Target*

CrossFit Games Open 15.3 Teens (AMRAP – Reps)

14-Minute AMRAP of:

  • 100 double-unders
  • 50 wall-ball shots, 14# / 10#
  • 7 muscle-ups

*9 Foot Target*

CrossFit Games Open 15.3 Teens Scaled (AMRAP – Reps)

14-Minute AMRAP:

  • 50 Wall-Ball Shots, 14# / 10#
  • 200 Single-Unders

*9 Foot Target*

Metcon (AMRAP – Rounds and Reps)

Alternate WOD

14-Minute AMRAP

  • 7 Burpees
  • 14 Box Jumps 20/24″
  • 21 KBS 55/35#

Foucher15.3

FTX 03-13-2015

March 12th, 2015
by:

FTX CrossFit - Friday

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

  • 7 Muscle-ups
  • 50 Wall-Ball Shots, 20# / 14#
  • 100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

  • 50 Wall-Ball Shots, 20# / 10#
  • 200 Single-Unders

*9 Foot Target*

CrossFit Games Open 15.3 Masters 55+ (AMRAP – Reps)

14-Minute AMRAP of:

  • 100 Double-Unders
  • 50 Wall-Ball Shots, 20# / 10#
  • 7 Muscle-ups

*9 Foot Target*

CrossFit Games Open 15.3 Masters 55+ Scaled (AMRAP – Reps)

14-Minute AMRAP:

  • 50 Wall-Ball Shots, 14# / 10#
  • 200 Single-Unders

*9 Foot Target*

CrossFit Games Open 15.3 Teens (AMRAP – Reps)

14-Minute AMRAP of:

  • 100 double-unders
  • 50 wall-ball shots, 14# / 10#
  • 7 muscle-ups

*9 Foot Target*

CrossFit Games Open 15.3 Teens Scaled (AMRAP – Reps)

14-Minute AMRAP:

  • 50 Wall-Ball Shots, 14# / 10#
  • 200 Single-Unders

*9 Foot Target*

FTXBoxRatat15.3

2015-03-12 Thursday

March 11th, 2015
by:

FTX CrossFit

Weightlifting

  • Push Press (Warm-up then 5 – 5 – 5+)
  • Split Jerk (3 – 3 – 3+) - Start at or about +10% from where you ended on push-press.
  • Deadlift (10 – 10 – 10) - Start around 60% and work-up from there.
  • Good Mornings (8 – 8 – 8) - Go easy. Do lighter weight and work on form and range of motion.

If you are doing the Open, then don’t go all out today. Work more on technique and range of motion.

2015-03-11 Wednesday

March 10th, 2015
by:

FTX CrossFit

Weighted Pull-ups (5-5-5-5-5)

Scaled – No bands today! Partner up and have a partner provide assistance only for as much as is needed. (Put 1 foot in partner’s hands and push-up/assist as needed). Make sure chin clears bar!

Metcon (Time)

Chipper for time (20:00 time cap)
Perform in any order 3x each. Rotate through exercises. Same exercise can’t be performed twice in a row. Must do another exercise before returning for 2nd and 3rd times.
(Scaled – Modified exercises listed in parenthesis)

  • 5 Rope climbs (15 Ground to standing)
  • 25 Step-ups 45/30# DBs (30/20# DBs)
  • 50 D/U (150 singles)
  • 500m Row

2015-03-10 Tuesday

March 9th, 2015
by:

FTX CrossFit

Metcon (AMRAP – Reps)

FGB Style
3 rounds of 5 minutes each w/ 1 minute rest in between rounds. Each round consists of five 1 minute AMRAPs of:

  • KB SDHP 70/55#
  • 1-Arm Alt. DB Snatch (1Ct) 45/30#
  • Box Jumps 24/20″
  • Wall Ball 20/14#
  • T2B

Gymnastics

  • Deficit Handstand Push-ups (5-5-5- Max in 1 min.)
  • Handstand Push-ups (5-5-5- Max in 1 min.)
  • Wall Walks (5-5-5- Max in 1 min.) – Start in push-up position with feet against wall. Walk up the wall into a HSPU position. Touch chest to wall and go back down. Scaled would be going up as far as you can and noting how many and how far.

2015-03-09 Monday

March 8th, 2015
by:

FTX CrossFit

Weightlifting

Back Squat (10-8-5-8-10)
60% / 70-75% / 85-90% / 70% / 60%

Metcon (Time)

For time (20:00 time cap)
1000m Row Buy-in then 3 rounds of:

  • 8 Hang Cleans
  • 8 Push press
  • 8 Back Squats
  • 20 OTB Burpees

Rx+ 165/125#
Rx 125/85#

Week of March 9 through 14

March 8th, 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 Clinic – Monday 5:30pm.
Strength/Flexibility (Yoga) class – Tuesday at 5:30pm and 6:30pm.

Special Events

Open 15.3 WOD Thursday Night Matchup (3/12) – “Husbands vs. Wives
Come watch the Open announcement at 7pm live from CrossFit Chicago and then watch our very own athletes compete head-to-head! It will be a fun time for all!
This year we have quite a few couples competing in the Open, and so we thought….

Let’s see who’ll win if we team up the husbands versus the wives.

The Husbands – Brad M. / Justin K. / Bill H. / Roger C.
The Wives – Carol M. / Darla K. / Joanna H. / Daisy C.

Don’t miss it! Because of this Special Event, we will NOT be having our regular 7:30pm class on Thursday evening.

Weekly WOD Summary

Monday – Back Squat / Med. Long WOD w/ Row, Cleans, Push-presses & Back Squats.
Tuesday – FGB w/ KB SDHP, 1-Arm Alt. DB Snatch, Box Jumps, Wall Ball & T2B / HSPU work.
Wednesday – Wt. Pull-ups / Med. Long repeating Chipper WOD w/ Rope Climbs, Step-ups, Row & D/Us.
Thursday – Push-press, Split-Jerk, Deadlift & Good Mornings.
Friday & Saturday – CrossFit Open 15.3 / We will also have an alternate WOD for Saturday.

The Open Week #3! 3-2-1-Go!

15.2OpenJimH

2015-03-07 Open 15.2

March 6th, 2015
by:

FTX CrossFit - Saturday

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

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.

CrossFit Games Open 15.2 Scaled (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00
2 Rounds of:

  • 6 Overhead Squats, 65# / 45#
  • 6 Chin-over-Bar Pull-ups

3:00 – 6:00
2 Rounds of:

  • 8 Overhead Squats, 65# / 45#
  • 8 Chin-Over-Bar Pull-ups

6:00 – 9:00
2 Rounds of:

  • 10 Overhead Squats, 65# / 45#
  • 10 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

CrossFit Games Open 15.2 Teens (AMRAP – Reps)

0:00 – 3:00
2 Rounds of:

  • 10 Overhead Squats, 65# / 45#
  • 10 Chin-Over-Bar Pull-ups

3:00 – 6:00
2 Rounds of:

  • 12 Overhead Squats, 65# / 45#
  • 12 Chin-Over-Bar Pull-ups

6:00 – 9:00
2 Rounds of:

  • 14 Overhead Squats, 65# / 45#
  • 14 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

CrossFit Games Open 15.2 Masters Scaled (AMRAP – Reps)

Masters Scaled 55+

0:00 – 3:00
2 Rounds of:

  • 6 Overhead Squats, 45# / 35#
  • 6 Jumping Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:

  • 8 Overhead Squats, 45# / 35#
  • 8 Jumping Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:

  • 10 Overhead Squats, 45# / 35#
  • 10 Jumping Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Alternate Metcon (Time)

5 Rounds for time of:

  • 15 Slam Balls 30/20#
  • 15 Russian Twists w/ SB 30/20# (2ct)
  • 15 OH Lunges w/ SB 30/20# (2ct)
  • 15 SB Sit-ups 30/20#

15.2OpenMattP

FTX 03-06-2015

March 5th, 2015
by:

FTX CrossFit – CrossFit

Warm-up

Today’s Focus (Customize/Adaptable) (No Measure)

- Quick warm-up for muscles/heart.

- Then the trainer specifies the stretches and movements to get ready for a particular focus that day.
Long Warm-up:

Mobility work specific to 15.2.

Prep for and build up to the WOD’s movements.

Metcon

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

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.

CrossFit Games Open 15.2 Scaled (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 65# / 45#

6 Chin-over-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 65# / 45#

8 Chin-Over-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

CrossFit Games Open 15.2 Teens (AMRAP – Reps)

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 65# / 45#

12 Chin-Over-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 65# / 45#

14 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

CrossFit Games Open 15.2 Masters Scaled (AMRAP – Reps)

Masters Scaled 55+

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 45# / 35#

6 Jumping Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 45# / 35#

8 Jumping Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 45# / 35#

10 Jumping Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

FTX 03-05-2015

March 4th, 2015
by:

FTX CrossFit - Thursday

Special Event Tonight 3/5
2015 CrossFit Open Matchup @ 7:00pm

Come watch the CrossFit Open 15.2 announcement and then our very own “Guys” go head-to-head.

 

Metcon (AMRAP – Reps)

4 rounds of:

  • 2:00 of Rowing
  • Rest :30
  • 2:00 of D/U + Bar M/U (1:00 of each)
  • Rest :30

[20:00 Duration]
Clock function will read 2:00 On / :30 Off
Everyone starts on the Rowers. Gets :30 Rest to transition and record reps. Record Points after M/U or P/U during :30 rest. Start round 2.
(Work in heats of 6 athletes.)
1 point per Calorie Rowed.
1/2 point per D/U or single. (round down)
10 pts per M/U
5 pts. for C2B
1pt. for P/U

Rx+ Bar M/U
Rx C2B Pull-ups
Scaled: Pull-ups and Modifications thereof, Singles

Weightlifting

Overhead Squat (:20 On / :30 Off, 3x (From the Floor))
95/65# is the recommended
Scale or increase as needed.

2015Open15.1FTXMen

FTX 03-04-2015

March 3rd, 2015
by:

FTX CrossFit – CrossFit

Warm-up

Today’s Focus (Customize/Adaptable) (No Measure)

- Quick warm-up for muscles/heart.

- Then the trainer specifies the stretches and movements to get ready for a particular focus that day.
Mobility, then practice TGU and DB OHS at end of warm-up.

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP of:

8 Turkish Get-Ups with a 45/30# DB

12 GHD sit-ups

16 1-Arm OHS w/ 45/30# DB

20 D/U
4/4 TGU. 8/8 1-arm OHS.

Rx+: As written.

Rx: 30/20# DB, MB Sit-ups 20/14# (No GHD)

Scale: Lighter weights, Regular Sit-ups, Singles, (No GHD)

Alternate Movement for TGU: Burpees

Metcon (AMRAP – Reps)

Push Press

:20 on / :20 off 4x
Rx+: 135/95#

Rx: 115/75#

Scaled: 75/45#

FTX 03-03-2015

March 2nd, 2015
by:

FTX CrossFit - Tuesday

Metcon (9 Rounds for time)

  • 250m Row For Time, Rest 1:00, 3x
  • 10x 10 yd. Shuttle Runs, Rest 1:00, 3x
  • 20 Box Jumps, Rest 1:00, 3x

Copy numbers during rest periods

Weightlifting

Back Squat (10 – 10 – 10 – 10(x2))
50 – 60 – 70 – 75%

FTX 03-02-2015

March 1st, 2015
by:

FTX CrossFit - Monday

Metcon (Time)

5 Rounds For Time

  • 5 Sumo deadlift high-pulls, 95/65#
  • 10 Push presses, 95/65#
  • 15 Back squats, 95/65#

Weightlifting

Deadlift (10 – 10 – 10 – 10(x2))
50% – 60% – 70% – 75%
(Rest 1:30 between sets)
Repeat the last set.

Week of March 2 through 7

March 1st, 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 Clinic – Monday 5:30pm.
Strength/Flexibility (Yoga) class – Tuesday at 5:30pm and 6:30pm.

Weekly WOD Summary

Monday – Med. WOD w/ SDHP, Push Presses & Back Squats / Deadlift.
Tuesday – WOD w/ Row, Shuttle Runs & Box Jumps / Back Squat.
Wednesday – Med. WOD w/ TGUs, S/Us,  OHS, & D/Us / Push Press.
Thursday -Med. Long WOD w/ Row, D/Us & M/Us / OHS.
Friday & Saturday –  CrossFit Open 15.2 / We will also have an alternate WOD.

The Open Week #2! Bring it on!

Register here. You have until Monday 7pm CT (5pm PT) to sign-up and have done 15.1. No excuses. Just do it!

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

15.1 – 2015-02-28

February 27th, 2015
by:

FTX CrossFit – Saturday

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

  • 15 Toes To Bar
  • 10 Deadlifts, 115# / 75#
  • 5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

  • 1-RM Clean and Jerk

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

  • 15 Hanging Knee Raises
  • 10 Deadlifts, 85# / 55#
  • 5 Ground to Overhead, 85# / 55#

Alternate WOD

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
 

15.1 – 2015-02-27

February 26th, 2015
by:

FTX CrossFit – Friday

Week 1 of the 2015 CrossFit Open

Register here!

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

  • 15 Toes To Bar
  • 10 Deadlifts, 115# / 75#
  • 5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

  • 1-RM Clean and Jerk

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

  • 15 Hanging Knee Raises
  • 10 Deadlifts, 85# / 55#
  • 5 Ground to Overhead, 85# / 55#
 

2015-02-26

February 25th, 2015
by:

FTX CrossFit – CrossFit

Metcon (AMRAP – Reps)

3 Rds of:

  • 1:00 Row Cals
  • 1:00 Slam Ball Rx+ 50/30# Rx 30/20#
  • 1:00 Wall Ball Rx+ 30/20# Rx 20/14#
  • 1:00 Rest

Slam balls and wall balls should be at a weight you can maintain for most of each minute.

Gymnastics

Handstand Walk (3 attempts for distance)

Progression – (Start where needed)
Work on getting vertical against wall
Shoulder to shoulder touches
Traverse wall back and forth
Push off wall and balance
Tri-pod w/ wall
Tri-pod w/o wall
Get vertical w/o wall
Attempt handstand walk

2015-02-25

February 24th, 2015
by:

FTX CrossFit - Wednesday

Weightlifting

Push Press (8 sets of S20 complex)

Complex = 1 Push Press + 2 Push Jerks + 1 Split Jerk
Record the heaviest Push-Press performed.

Metcon (Time)

For time (Perform in any order):

  • 50 cal row
  • 50 Rx+ C2B Rx Jumping pull-ups to chest
  • 50 Box Jumps RX+ 30/24″ Rx 24/20″
  • 50 Rx+ Pistols w/ KB 35#/20# Rx Lunges w/ DBs in Ft. rack position 35/20#

The 2015 Open starts tomorrow! Sign up here

2015CrossFitGames

2015-02-24

February 23rd, 2015
by:

FTX CrossFit - Tuesday

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible. Each roujnd is 2 minutes long.

  • 15 Ft. Squats Rx+ 145/105# Rx 105/65#
  • 5 Burpees over box 24/20″

Add 5 burpees every round.

Record number of successful rounds completed plus any reps from last round in which you failed.
Keep weight low enough to complete at least 3 rounds. The front squat should be about 50-60% of your max at most.

Weightlifting

Snatch Grip Deadlift (5-5-5-5-5)

The 2015 Open starts this week. Sign up here

2015CrossFitGames

2015-02-23

February 22nd, 2015
by:

FTX CrossFit - Monday

Metcon (Time)

5-10-15-20 Rx+ also do 25

  • T2B
  • Ring Dips
  • Thrusters 95/65#

You may only do Rx+ if you get the sets of 5, 10 & 15 unbroken!

Weightlifting

Back Squat (8 – 20 – 8)

The 2015 Open starts this week. Sign up here

2015CrossFitGames

Week of February 23 through 28

February 22nd, 2015
by:

Announcements

Weather

Please stay tuned to our website, FB page or Twitter Feed for possible weather related closure 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 Clinic – Monday 5:30pm.
Strength/Flexibility (Yoga) class – Tuesday at 5:30pm and 6:30pm.

Weekly WOD Summary

Monday – Med. WOD w/ T2B, Ring Dips & Thrusters / Back Squat.
Tuesday – WOD w/ Ft. Squats & Burpees. / Snatch Grip Deadlift.
Wednesday – S2O Complex / Chipper w/ Row, Box Jumps, Pistols/Lunges & Pull-ups.
Thursday – Short WOD w/ Row, Slam Balls & Wall Balls / Handstand Walk practice/progression.
Friday  & Saturday –  CrossFit Open 15.1 / We will also have an alternate WOD.

The Open starts this week! Are you ready?!

Register here.

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

WOD 2/21/15

February 20th, 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

Weightlifting

Shoulder Press (20 – 20 – 20 – 20+)

40% – 45% – 50% – 55%

Metcon

Metcon (Time)

15 Front Squats (from the floor)

30 Burpees

30 KTE

20 HSPU

20 C2B

10 G2O w/ BB from Front Squat

30 Calorie Row/Airdyne (Front Room)
Rx+ 135/95#

Rx 115/75#, Pull-ups

2-3 heats (3:00 Delay) if needed for huge classes, No more than 8 BB on the floor. Line BBs up on a line from N. to S. in 2 rows.

WOD 2/20/15

February 19th, 2015
by:

FTX CrossFit – CrossFit

Warm-up

FTX Oly Focus (No Measure)

Stage 1 -

2:00 Row, Airdyne, Rope or Run

Stage 2 -

6-8 Reps Each:

Clenched Wrist Circles

Elbow Circles

Over and Backs

Torso Circles

Hip Floss

Spiderman Lunge

Ankle Stretch

Stage 3 – PVC

6-8 Reps Each:

Passovers

Hang Snatch Pull

Hang Snatch High-Pull

Hang Power Snatch

OHS

Snatch Balance

Weightlifting

Power Snatch (3 – 3 – 3 – 2 – 2 – 1 – 1 – 1)

Build up to a 1RM

Metcon

Metcon (AMRAP – Reps)

FGB Style:

Air Squats

Push Press – Wall Ball (1/4 squat)

Walking Lunges

T2B

DB Hang Clean
Rx+ 30/20# MB, 45s/30s DB

Rx 20/14# MB, 30s/20s DB