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

FTX 2015-04-24 Friday

April 23rd, 2015
by:

FTX CrossFit - Friday

Weightlifting

Thruster (3 – 3 – 3 – 3 – 3)
50 – 60 – 70 – 80 -90%

Metcon (Distance)

Broad Jump: for distance.
As a Class, Everyone Line up on a line between floor mats. 5 attempts.

Metcon (AMRAP – Reps)

:40 on / :20 off Tabata
4x on each movement before moving on to next exercise.

  • Box Squats
  • Russian KBS, 55/35#
  • Lunges
  • Push-press, 75/45#

(Pick a Box or slam ball height that lets you go below parallel)

Metcon (Time)

Rx+ Only: Do 10 M/U For Time, Immediately after the WOD.

Photo Apr 18, 14 20 31

FTX 2015-04-23 Thursday

April 22nd, 2015
by:

FTX CrossFit - Thursday

Metcon (Time)

WHOLE CLASS TEAM WOD, For Time
#s below are per person in class

  • 50 Calorie Row
  • 20 Driveway Lengths
  • G2O 3,000# (only 50, 100 or 150# BB)
  • 50 Pull-ups
  • 50 Burpees

(i.e. a class of 8 needs to complete 400 Calorie Row, 160 Driveway Lengths, 24,000#, 400 Pull-ups, 400 Burpees)
Anyone can do as much work of any movement as they want. So put people at their strengths, only switch exercises when you want. Keep track of all rep counts in groups of 10.

PullupAlM

FTX 2015-04-22 Wednesday

April 21st, 2015
by:

FTX CrossFit - Wednesday

Weightlifting

Deadlift (5 – 3 – 2 – 2 – 1 – PR)
55 – 65 – 75 – 85 – 95% – PR

Gymnastics

M/U or Strict P/U Practice for 7:00
M/U Drills: w/ Bands, Low Rings, Eccentric
P/U Drills: Strict W/ Bands, Horizontal Ring Row, Eccentric Hang from a Bar

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Select a weight that you can finish within 10:00 (or far less).
Rx+: 135/95# (as written)
Rx: 115/75#
Scale as needed

JohannaBar

FTX 2015-04-21 Tuesday

April 20th, 2015
by:

FTX CrossFit - Tuesday

Weightlifting

Bench Press (5 – 5 – 3 – 3)
60 – 70 – 80 – 90%

Back Squat (5 – 3 – 2 – 1 – 1)
65 – 75 – 85 – 95 – PR

Metcon (AMRAP – Reps)

5 cycles of Tabatas – 10s of work & 20s rest
(Rotate exercises every tabata round of 30s)

  • Box Jump, 24/20″
  • Hang Snatch, 75/45#
  • Forward – Backward Sprints, 10′
  • Wall Balls 20/14# @ 8′ (EVERYONE)

20 Tabata cycles total for 10:00 total.
Start anywhere but then go in order.
No Extra Rest.

Endurance: 800m Run

FTX 2015-04-20 Monday

April 19th, 2015
by:

FTX CrossFit - Monday

Weightlifting

Power Clean (3 – 3 – 3 – 3 – 3)
50 – 60 – 70 – 80 – 90%
Work on touch and go with good form.

Metcon (AMRAP – Reps)

4:00 AMRAPs

  • 5 HSPU (Rx+) :10 Handstand (Rx)
  • 20 Walking Lunges

Rest 2:00

  • 10 T2B
  • 20 Push-ups

Rest 2:00

  • 10 Deadlifts 185/125# Rx+ 115/75# Rx
  • 10 OTB Burpees

Rx+: Do 2:00 of Strict Bottom-Top-Bottom Dips after the 3rd AMRAP. Count reps on to score.
Start on any one of the AMRAPs
Scale as needed

Week of April 20 through 25

April 19th, 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.
Beginner Olympic Lifting – Coming in May on Thursdays and Saturdays.

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 – Power Clean | Three 4 min. AMRAPs 1) HSPU / Lunges 2) T2B / Push-ups 3) Deadlifts / Burpees.
Tuesday – Bench Press & Back Squat | Tabatas w/ Snatches, Box Jumps, Springs & Wall Balls.
Wednesday – Deadlift & Muscle-up/Pull-up Practice | “Isabel”.
Thursday – Team WOD w/ Calorie Row, Running, G2O, Pull-ups and Burpees.
Friday
 – Thruster & Broad Jumps | Tabata w/ Box Squats, Russian KBS, Lunges and Push Press.
Saturday – Front Squat | Med. Metcon w/ D/Us & HSPUs.

2015-04-18 Saturday / O-Course

April 17th, 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.

Ocourse0814

2015-04-17 Friday

April 16th, 2015
by:

FTX CrossFit - Friday

Weightlifting

Shoulder Press (8 – 5 – 5 – 5 -8)
50 – 65 – 75 – 85 – 75%

Tabata This! (5 rounds for reps of each exercise. Move to next exercise during rest.)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Dr. Tabata

tabata1

tabata-training-intervals

 

2015-04-16 Thursday

April 15th, 2015
by:

FTX CrossFit - Thursday

Metcon (Time)

PROGRESSIVE AMRAP CHIPPER!!

  1. Do a 2:00 AMRAP of the List, Rest 2:00
  2. Do a 4:00 AMRAP of the List, Rest 2:00
  3. Do the Whole Chipper for Time

(Always start at the beginning)

Chipper List:

  • 40 D/U
  • 20 Deadlifts, 185/125#
  • 20 OTB Burpees
  • 40 D/U
  • 20 Cleans, 155/105#
  • 20 OTB Burpees
  • 40 D/U
  • 20 Thrusters, 135/95#
  • 20 OTB Burpees

Rx+: As Written
Rx: 135/115/95 Men’s - 95/75/65 Women’s

[Change out your own Weights!!!]

0:00 – 2:00 WORK
2:00 – 4:00 REST
4:00 – 8:00 WORK
8:00 – 10:00 REST
10:00 Begin the For Time Chipper

(Subtract 10:00 from final time to get chipper time)
Take off :01 from your Chipper Time for every Rep that you do during the AMRAPs.

FTXCleaningCrew (2)

2015-04-15 Wednesday

April 14th, 2015
by:

FTX CrossFit - Wednesday

Gymnastics

Muscle-ups (3 Max Sets)
If you can do M/Us then practice stringing them together. Record your best set.
Otherwise, practice the drills or work on Strict Pull-ups or Strict Ring Dip strength.

Metcon (7 Rounds for time)

  • 5 Indian Sit-ups
  • 5 Burpees
  • 5 T2B
  • 1x “The Pit” (obstacle)
  • 1x Body Hurdles (obstacle)

Rx+ Cash-out: do as many over the Double Pull-up Bar (Obstacle) Reps as possible in 2:00. Put it in the notes.
Record each time separately!

ObstaclesBW

2015-04-14 Tuesday

April 13th, 2015
by:

FTX CrossFit - Tuesday

Weightlifting

Deadlift (8 – 5 – 5 – 5 – 8)
50 – 65 – 75 – 85 – 75%
Then: Practice for 5:00 on Power Snatches @ 50% of 1RM. Focus on the SPEED of the movement!

Metcon (AMRAP – Reps)

FGB-Style: (Stations Move East to West) As many reps of each exercise in 1:00. Start on any station but rotate in order when the clock beeps. Rest 1:00 after doing all 5 exercises. 3 ROUNDS.

  • KB SDHP, 70/55#
  • SB Russian Twists, 20/10#
  • Over Box Jump, 24/20″
  • KTE
  • Wall Ball, 20/14# @ 10′/9′

Endurance: 30 S/U + 400m Run, 2x

FGB

2015-04-13 Monday

April 12th, 2015
by:

FTX CrossFit - Monday

Weightlifting

Back Squat (8 – 5 – 5 – 5 – 8)
Do 5 box jumps right before each set of squats. Start each jump from a full squat, i.e. as low as you can go. Height of box jumps should be about 50% of your max jump height. Don’t worry about quickly cycling through the box jumps. Focus is powering through the full-range on a per rep basis.

Metcon (AMRAP – Reps)

15:00 AMRAP
With a partner do:

  • 12 Goblet Lunges 55/35#
  • Max # of Burpee/Pull-ups to a bar 5-7″ above reach.

While one partner is doing the goblet lunges the other partner is doing burpee/pull-ups.
Only count burpee/pull-ups for score.
Scaled – Adjust goblet wt. as needed and do burpee/jumping pull-ups.

2015-04-11 Saturday

April 10th, 2015
by:

FTX CrossFit – Saturday

It is time for the Warm Weather Decathlon. A hybrid from the old decathlons with some new changes added. We are starting anew on this excellent day of measurements. There will be no exact rest protocol as it would be too hard to stick to. But no one should take more than 75:00 counting their warm-up to finish the whole Decathlon.

logo_decathlon

Metcon (Distance)

Broad Jump, 3 attempts

Metcon (Time)

40 Yard Dash, 3 attempts, record your best.
(put the decimal in the notes section)

Metcon (Time)

Shuttle Block Run
5 – 10 – 15 – 20 -25 yards
You get 1 attempt
(put decimal in the notes)

Metcon (Distance)

SB Shot Put, 15/10#
3 attempts, record your best
Mark where it falls, not rolls.

Metcon (Distance)

Weaver obstacle for time, 1 attempt
- Add :05 for every touch of the ground.
- Must stay parallel to the bars.

Metcon (Distance)

Softball Throw, for distance
3 attempts, record your best

Metcon (Time)

Driveway Sled Drag, 50 yards
Rx+ 200/135#
Rx 135/95#
(Count the sled weight which is 20#)
(put decimal in the notes)

Metcon (AMRAP – Reps)

1:00 of Tire Flip
Rx+ Huge Tire
Rx Large -Thick Tire
Keep flipping it 1-way. Turn it around if you run out of space.

Metcon (Weight)

Snatch, 1RM (Power or Squat)
3 attempts, record your best

Helen (Time)

3 Rounds for time of:

  • 400m Run
  • 21 Kettlebell Swings, 53# / 35#
  • 12 Pull-ups

2015-04-10 Friday

April 9th, 2015
by:

FTX CrossFit – Friday

Weightlifting

Bench Press (wam-up 5 – 5 – 5 – 5)
It has been awhile…
50 – 60 – 70 – 80 – 85%

Metcon (Time)

TEAMS of 3:
1 does 75 JJ : 2 Do reps on Chipper
(COMMUNICATE!)
Chipper to complete for time: Start anywhere.

  • 75 Wall Balls, 20/14# @ 10′/9′
  • 75 Burpees
  • 75 Pull-ups
  • 75 Slam Balls, 50/30#
  • 75 Goblet Squats 55/35#
  • 75 Calorie Row (Do in main gym)

Add Endurance: Run Driveway in under :15, rest :15, 8x
Scale as needed, TEAM up Rx or scaled as much as possible but not mandatory. Each individual can Rx or scale.

ArnoldBench

2015-04-09 Thursday

April 8th, 2015
by:

FTX CrossFit – Thursday

Weightlifting

Deadlift (8 – 5 – 5 – 3 – 3 – 1)
(Warm-up) 50 – 65 – 75 – 85 – 95 – PR

Metcon (AMRAP – Reps)

7:00 AMRAP

  • 7 Snatches 115/75#
  • Run the Driveway (1 rep)

REST 3:00

7:00 AMRAP

  • 15 KTE
  • 15 DB Thrusters 45s/30s

Rx: 95/65#, 40s/20s
Rx+:as written & Finisher, After completing both WODs Rest 1:00 and perform a 2:00 AMRAP of Over-box Burpees 24/20″.
Add burpee reps to score.
Scaled: 65/45#, 20s/12s, Sit-ups

Burpees0likes

2015-04-08 Wednesday

April 7th, 2015
by:

FTX CrossFit – Wednesday

Weightlifting

Overhead Squat (3 – 3 – 3 – 3)
Power Snatch each set, then do 3 OHS @
60 – 70 – 80 – 90% of 1RM Snatch. Pause at the bottom for :02.
Then, if you can OHS more than you snatch: Rack it and try 2 x 3 with heavier weight. If you can not go heavier repeat your last weight for 2 x 3.

Metcon (AMRAP – Reps)

Tabata :30 On / :15 Off, 5x each before rotating. Start on any of them.

  • Clean & Jerk, 105/70#
    • Rest 2 Rounds (1:30)
  • T2B
    • Rest 2 Rounds (1:30)
  • KBS, 55/35# (American)

Scale as needed.
Rx+: Mandatory Cash-out, Do 3:00 (4 full Tabata Rounds) of Thrusters @ 105/70#. Do not rest on the rest times but only as needed. Count Reps and add them to your score. Put the reps in your notes.


2015-04-07 Tuesday

April 6th, 2015
by:

FTX CrossFit – Tuesday

Weightlifting

Shoulder Press (3 – 3 – 3 – 3)
65 – 75 – 85 – 95%

Push Press (3 – 3 – 3 – 3)
65 – 75 – 85 – 95%

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Added Endurance: Rest 1:00 after the WOD, then, Run 400m Rest 1:00, 2x

HeatherDU

2015-04-06 Monday

April 5th, 2015
by:

FTX CrossFit – Monday

Weightlifting

Front Squat (3 – 3 – 3 – 3 Tempo: 3232 then 3 normal)
:03 Up / :02 hold / :03 Down / :02 hold
50 – 60 – 70 – ? – ? % Base your 4th set off of your 3rd. Last set of 3 w/ no tempo, i.e. normal set of 3.

Metcon (AMRAP – Reps)

SPEED FGB:
3 Rounds of 5 movements @ :15 On / :45 Off, w/ 1:00 rest after each round of exercises. Go in order, from wherever you start.

  • Over-the-box jumps, 24/20″ (Thick Boxes)
  • Hang Clean, 115/75#
  • Burpees
  • 15′ Lateral Shuffles
  • Russian KBS, 55/35#

Rx+: as written
Rx: 20/16″ Thin Boxes, 85/55# BB, 35/20# KB
Scaled: Regular Box Jump, Less Weight

Weather is getting better. Time for open doors and Harleys :)

Week of April 5 through 11

April 5th, 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 – Front Squat / Spped FGB – Box Jumps, Cleans, Burpees, Shuffles and KBS.
Tuesday – Shoulder Press & Push Press / “Annie”.
Wednesday – OHS / Tabata C&J, T2B & KBS.
Thursday - Deadlift / 7:00 AMRAPs w/ 1) Snatches/Running 2) K2E/Thrusters.
Friday - Bench Press / Team Chipper.
Saturday – 2015 Spring Decathlon.

Final 2015 Open Internal FTX Leaderboards

2015-04-04 Saturday

April 3rd, 2015
by:

FTX CrossFit – Saturday

Baseline Tests

Max Height Box Jump (Distance)

From a standstill. Must open hips at the top with both feet on the box.

Max Double-Unders (AMRAP – Reps)

1:00 Warm-up for everyone.
Then: 5 attempts each. You may stop at any point if you are happy with your score.

Metcon (AMRAP – Reps)

20:00 TEAM AMRAP (teams of 2)

  • 10 Burpees
  • 8 Squat Clean Thrusters, 95/65#*
  • 6 Backyard Loops (running)

*Scale as needed, if you need to do your own weight go as an individual .
Alternate every other rep with your partner: 1 and 1. Mark your rounds, count up all reps for final score.

If you are new to CF and/or high intensity training then do this as an individual WOD.

ClassBoxJumpKBS

2015-04-03 Friday

April 2nd, 2015
by:

FTX CrossFit – Friday

Good Friday Schedule – Our last class today is the 10am class. No PM classes today.

Weightlifting

Overhead Squat (5 – 5 – 5 – 5+)
60 – 70 – 80 – 85%

Metcon (Time)

For Time:

  • 12 KTE
  • 12 Ball Slams
  • 12 OH Lunge (1-Ct.)

4 Rounds
Rx: 50/30# SB, 45# Plate
Endurance: 6 rounds S/U, 30/20#, 15# Plate

GroupLunges

2015-04-02 Thursday

April 1st, 2015
by:

FTX CrossFit – Thursday

Weightlifting

Shoulder Press (3 – 3 – 3 – 3)
65 – 75 – 85 – 95%

Squat Clean and Jerk (EMOTM: 2 reps)

Start at 50% of 1RM
Add weight: 10-20# per minute.
Do the 2 reps unbroken.
go until you fail to get the 2 reps in 1:00.

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

  • 40 D/U
  • 20 KBS, 55/35#
  • 10 Thrusters, 95/65#

Rx+: Rest 1:00, Do 1:00 HSPU, add reps to the score, post # of HSPU in the notes.

GroupKBS2

2014-04-01 Wednesday

March 31st, 2015
by:

FTX CrossFit – Wednesday

Weightlifting

Romanian Deadlift (Warm-up Set, then: 5 – 5 – 5 – 5)

Start from the up Position using a rack or box to set the weight on and perform a straight leg D/L. Optional: step onto a short box to increase ROM.
Warm-up w/ BB, then: 95/65#, add 10-20# each set on build up.
**If you have only been deadlifting for a few months stick with a regular deadlift today.

Metcon (AMRAP – Rounds and Reps)

150 BURPEE Buy-in THEN

15:00 AMRAP (Start Anywhere. Then go in order)

  • 10 T2B
  • 20 Wall Balls, 20/14# @ 10/9′
  • 10 Indian Sit-ups
  • 20 Box Jumps, 24/20″
  • 10 Burpees

Add Endurance: 800m Run.
Scaled: Lying Leg Raise, 14/10# MB, S/U, 20/16″

LaurenWallClimb

2015-03-31 Tuesday

March 30th, 2015
by:

FTX CrossFit – Tuesday

Weightlifting

Back Squat (3 – 3 – 3 – 3 – 3)
50 – 65 – 80 – 90 – 95%

Metcon (AMRAP – Reps)

Count all reps for 1 Total Score:

5:00 AMRAP

  • 3 Squat Cleans, 145/100#
  • 6 Bar-Facing Burpees

Rest 5:00

5:00 AMRAP

  • 9 Pull-ups
  • 12 Wall Balls, 30/20# @ 10/9′

Rx+: Finish with 1:00 Rest then 1:00 of Max Ring M/U. 3 points per rep.
Rx+: as written
Rx: 110/70#, 20/14# @ 10/9′
Scaled: 75/45#, 14/10# @ 9′/8′

JosePullup