FTX 15.1 + 15.1a 2015 Summer re-run

July 28th, 2015
by:

FTX CrossFit – Wednesday

Weightlifting

Clean and Jerk (3 – 3 – 3 – (3))

50 – 60 – 70 – (75-80)%
Those unfamiliar with the clean & jerk, just practice one or both components at light weight.

Metcon

For those unfamiliar with the Snatch – Do 15 Slam Balls instead in 15.1 and skip 15.1a.

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 Masters (AMRAP – Reps)

9-Minute AMRAP of:

  • 15 Toes To Bar
  • 10 Deadlifts, 85# / 55#
  • 5 Snatches, 85# / 55#

Masters men and women 55-59, and 60+

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#

2015Open15.1FTXWomen

2015Open15.1FTXMen

FTX 04/28/2015 Tuesday REPEAT

July 27th, 2015
by:

FTX CrossFit – Tuesday

Weightlifting

Use 1RM of Deadlift:
Straight Leg Deadlift, 2×5 @ 30-40%
Snatch Grip Deadlift, 2×5 @ 50-60%
Sumo Deadlift, 2×5 @ 60-70%

Deadlift (5 – 3 – 2 – 1 – 1)

70 – 80 – 85 – 90 – 95+

Metcon (Time)

3 Rounds For Time, (20:00 Cap)

  • 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″ Soft Plyo Box
Scaled: 3 Rds for time of:

  • 10 Shoulder Push-up
  • 15 Box Dips
  • 20 Push-ups
  • 25 Air Squats
  • 30 Ring Rows
  • 35 Sit-ups

PullUpClose

FTX 07-27-2015 Monday

July 26th, 2015
by:

FTX CrossFit – Monday

Back Squat (5 – 5 – 3 – 3 – 1 – 1)

60 – 70 – 80 – 85 – 90 – 95+

Metcon

Rest 5:00 between AMRAPs

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

  • 10 Wall Balls
  • 10 T2B

Rx+: 30/20# MB
Rx: 20/14# MB
Scaled: 14/10# MB, Leg lifts

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

  • 5 Snatches
  • 10 OTB Burpees

Rx+: 135/95#
Rx: 95/65#
Scaled: 65/35#

Week of July 27 through August 1

July 26th, 2015
by:

Announcements

Due to our move at the end of the month we will have modified hours on the following days:
Friday, August 28th – No 6:30pm – 7:30pm class. Otherwise normal schedule. Last day of classes at current location.
Saturday, August 29th – Moving WOD. No regular classes.
Monday, August 31st – Moving WOD. No regular classes.
Tuesday, September 1st – No AM classes. Normal class schedule resumes at 2:30pm at new location.

New location is across the street at 1010 Geneva RD. We’ll be more than doubling our workout area, and much more!

ObstaclesBW

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.
Endurance Class – Wednesday at 5:30pm.
Beginner and Intermediate Olympic Lifting – Saturday at 10:00am.

Honored Prairie / Seven Sons Farm

Our next delivery of fresh grass-fed meats, dairy and more will be Saturday, August 8th. The last day to order for that delivery will be this Monday, August 3. Click here to order.

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

Weekly WOD Summary

Monday – Back Squat / Two 5 min AMRAPS w/ 1. Wall Balls & T2Bs 2. Snatches & Burpees.
Tuesday – Deadlift / 
HSPU, Dips, Pistols, Push-ups and Pull-ups.
Wednesday – Clean & Jerk / 15.1 & 15.1a.
Thursday – Shoulder Press / Class Team WOD w/ Obstacles and odd objects.
Friday – OHS / Short Rep ladders w/ Box Jumps, D/U, Pull-ups & Thrusters.
Saturday – O’Course (Last one at our current location!)

FTX 07-25-2015 Saturday

July 24th, 2015
by:

FTX CrossFit – Saturday

Classes from 8am – 12pm (No open gym from 12pm – 1:30pm today)
After the morning classes we will meet at ‘Mi Casa’ restaurant located at 1720 N Main St, Wheaton, IL 60187.

Weightlifting

Bench Press (8 – 12 – 15 – 12 – 8)

Focus on the middle set as a 15RM
50 – 65 – 75 – 65 – 50

2015 Games M/T Event 4 Long Chipper (Time)

For time:

  • 1,000-meter run
  • 25 Cleans 115 / 75 lb.
  • 25 box jump-overs 24/20″
  • 25 chest-to-bar pull-ups
  • 50 wall-ball shots (20 / 14 lb.)
  • 25 chest-to-bar pull-ups
  • 25 box jump-overs 24/20″
  • 25 Cleans 115 / 75 lb.

Rx+ = As written
Rx = Cleans 85/55#, Box Jumps 24/20″, pull-ups, Wall Balls 14/10#
Scaled = Modify as needed

20 minute time cap

LongChipper

FTX 2015-07-24 Friday

July 23rd, 2015
by:

FTX CrossFit – Friday

The 4:30 pm – 5:30 pm class is our last regular class today.
At 5:30 pm we will run through one of the 2015 Games WODs.
At 6:30 pm we will have our 2015 Games Party. We will be watching the games and enjoy food and fun. The whole family is invited. Bring your own food and beverages (for the adults and for the kids). A grill will be available. We will also have a bon fire.

Weightlifting

DB OH Lunges, 3×10 (BB if elbows bend)
25 Box Jumps, 30/24″ or scale as needed.

Front Squat (5 – 3 – 2 – 2 – 1 – (1 – 1))

60 – 75 – 85 – 90 – 95 – (95+)

Metcon (AMRAP – Reps)

10:00 AMRAP

  • 300m Row
  • 1 Unbroken set of T2B

Score is total # of T2B x # of full 300m Rows.
Rx+: Take 3:00 after the WOD to do a 1RM weighted Pull-up. Add 1 Rep to your T2B score for every 10# beyond bodyweight. Then multiply by # of 300m rows.
Do multiple heats as needed for class size (1/2 do Strength, 1/2 WOD if need be). Bring Rowers into Gym.

GamesTeen2015

FTX 2015-07-23 Thursday

July 22nd, 2015
by:

FTX CrossFit – Thursday

Weightlifting

2 SuperSets of each: around 50% of 1RM

  • 1 Power Snatch + 2 OHS
  • 1 Squat Snatch + 2 Snatch Balance
  • 1 Hang Squat Snatch + 2 Snatch Drop

3 position Snatch (3 – 3 – 3 – 2 – 2 – 2 – 1 – 1 – 1)

Perform a complex rep of 3 different snatches.
3 Pos. Include: Power / Hang Squat / Squat

Start @ 65/35# (at most!)
1:00 ON / 1:00 OFF

Rd. 1 Do 3 Combo Reps Lift only on ODD rounds.
Rd. 2 Change weights and rest.
Repeat for 9 sets.

image

FTX 2015-07-22 Wednesday

July 21st, 2015
by:

FTX CrossFit – Wednesday

Weightlifting

HSPU Progression:
Wall-Walks, 3x
Tripod, hold for a total of :30
Abmat Stack HSPU, 3×3
OR
Strict HSPU practice w/ deficit if possible
OR
Handstand walk practice

Shoulder Press (3 – 2 – 2 – 1 – 1 – 1)

75 – 80 – 85 – 90 – 95 – 95+%

Split Jerk (5 – 5 – 5)

55 – 60 – 65%

Metcon (Distance)

TEAMs of 3, 1 Runs : 2 Rep
16:00 AMRAP

  • 1 Runner does: 400m
  • Other 2 Athletes: 3,000# of Deadlift + 30 Burpees (partition as needed)

The Team with the Most Run Distance, WINS!
– Pick your own BB weight. You MAY have more than 1 BB per team. Make sure the math is easy.
– The 2 doing reps are NOT required to do the same amount of work. However the next runner can NOT go until they have hit their required weight on the Deadlift and Burpee reps.
– You must alternate runners each time. It can be between the same two runners, but everyone has to run at least once.

Press

FTX 07/21/2015 Tuesday

July 20th, 2015
by:

FTX CrossFit – Tuesday

ROCKY VII (AMRAP – Rounds and Reps)

“Rocky VII” 39:00 Split – AMRAPs
10 Rounds of 3:00 on / 1:00 off of:

  • 25 D/U
  • 20 MB Russian Twists (1-ct.), 30/20
  • #10 OH Plate Lunges 45/25#
  • 5 Strict v-grip Chin ups
  • 3 Staircase

(Pick up where you leave off each round, track total rounds.)
Rx+: As Written
Rx: 50 Singles, 20/14# MB, Kipping Pull-ups
Scaled: Wt. as needed, 2 hands on 1 Ring (Rows)


FTX 2015-07-20 Monday

July 19th, 2015
by:

FTX CrossFit – Monday

The Seven (Time)

  • 7 Rounds of:
  • 7 Handstand Push-ups
  • 7 Thrusters, 135#
  • 7 Knees-To-Elbows
  • 7 Deadlifts, 245#
  • 7 Burpees
  • 7 Kettlebell Swings, 70#
  • 7 Pull-ups

A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
We can not make benchmarks Rx+, but if we could this one would be. Rx as listed above is brutal. Please don’t attempt Rx unless you can do all the movements as prescribed and with good form, and you are also part beast. So there will be 2 different recommended scaled levels. Try to “Rx” one of them.

Scaled 1: 7 Rounds of:

  • 7 HSPU w/ 1 abmat
  • 7 Thrusters, 95/65#
  • 7 Knees-To-Elbows
  • 7 Deadlifts, 185/125#
  • 7 Burpees
  • 7 Kettlebell Swings, 55/35#
  • 7 Pull-ups

Scaled 2: 7 Rounds of:

  • 7 Shoulder Push-ups
  • 7 Thrusters, 65/35#
  • 7 Sit-ups
  • 7 Deadlifts, 115/65#
  • 7 Burpees
  • 7 Kettlebell Swings, 35/20#
  • 7 Ring Rows
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Week of July 20 through 25

July 19th, 2015
by:

Announcements

Events


Friday evening Games party – 5:30pm will be the last class on Friday. From 5:30pm to 6:30pm we will be doing a Games WOD, then immediately following that we are having a 2015 CrossFit Games Party at FTX.
Watch the Games, BBQ (we’ll have a grill), bring your own food and beverages. We’ll have bon fire. The whole family is welcome.
 
Saturday Games lunch – On Saturday we will be doing one of the Games WODs between 8am and 12pm while also watching the games. At 12pm we will meet at the “Mi Casa” restaurant located at 1720 N Main St, Wheaton, IL 60187.

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.
Endurance Class – Wednesday at 5:30pm.
Beginner and Intermediate Olympic Lifting – Saturday at 10:00am.

Honored Prairie / Seven Sons Farm

Our next delivery of fresh grass-fed meats, dairy and more will be Saturday, August 8th. The last day to order for that delivery will be this Monday, August 3. Click here to order.

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

Weekly WOD Summary

Monday – “Sevens”.
Tuesday – “Rocky VII” (D/U, twists, lunges, pull-ups, and stair runs.)
Wednesday – Shoulder Press & Split Jerk / Team WOD w/ running & deadlifts.
Thursday – Snatch.
Friday – Ft. Squat / AMRAP w/ running and T2B. (Evening Games Party)
Saturday – 2015 CrossFit Games WOD (Games Lunch)

FTX July ’15 O-course

July 17th, 2015
by:

FTX CrossFit – CrossFit

Warm-up

FTX O-course (No Measure)

10x “Over the Fence”

Run 400m

10x Alternate Arm Swings

10x Back Scratcher

10x Gymnastic Kipp

Obstacle Walk Through!

Metcon

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.

60#/40# Bag / 40#/20# Bag

Tire

45#/30# DBs/ 35#/20# KBs

Wood Palette / Chair

Tub of water

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

FTX 2015-07-17 Friday

July 16th, 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 Pull-ups Dips

Squats Indian Sit-ups 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

DB Lying Lat Pull-over, 3 x 6

Wt. Dips, 4 x 3

Wt. P/U, 4 x 3

Bench Press (3 – 3 – 2 – 2 – 1 – 1)

70 – 75 – 85 – 90 – 95 – 95+%

Use a spotter or the safety catches!!!

If you are new or haven’t been lifting regularly do 3-5 sets of 5-8 reps each.

Metcon

Metcon (AMRAP – Reps)

Three 4:00 AMRAPs of:

BURPEES

400m run Buy-in per round

(You will never be so happy to have to a run!)

Rest 1:00 after each AMRAP
Rx+ will do 2 unbroken sets of HSPU after the WOD. :30 of rest is allowed after the WOD and between the sets. Add all HSPU reps to score. (Kipping is allowed)

FTX 2015-07-16 Thursday

July 15th, 2015
by:

FTX CrossFit – CrossFit

Warm-up

FTX Quick-Athletic (No Measure)

Stage 1 –

:30 of each:

Couch stretch (L/R side)

Cat’s Claw

8 Reps each:

Egyptian

Back Scratcher

Stage 2 –

2 Rounds of:

10 Mt. Climbers (1-ct.)

10 JJ (Full Range)

10 Kipps

10 OH Air Squat (intertwine hands)

Stage 3 –

9 Frog Squat

5 Windmills (touch each foot 5x)

5 Depth Drops

9 Roll And Reach

Weightlifting

Use 1RM of Deadlift:

Snatch Grip Deadlift, 2×5 @ 40/50%

Straight Leg Deadlift, 2×5 @ 50/60%

Sumo Deadlift, 2×5 @ 60/70%

Deadlift (3 – 3 – 2 – 2 – 1 – 1)

70 – 75 – 85 – 90 – 95 – 95+

If you are new or haven’t been lifting regularly do 3-5 sets of 5-8 reps each.

Metcon

Metcon (Time)

21-15-9 of:

KBS, 70/55#

Goblet Squat, 70/55#

Deadlift, 185/135#
Rx+: As Written

Rx: 55/35#, 155/105#

Scaled: 35/20#, 105/75#

Nancy 2015-07-15

July 14th, 2015
by:

FTX CrossFit – Wednesday

Weightlifting

Top-Down KB Flys, 2×8

Bent Over Flys, 2×8

Shoulder Press (3 – 2 – 2 – 1 – 1 – 1)

65 – 75 – 85 – 90 – 95 – PR

If you are new or haven’t been lifting regularly do 3-5 sets of 5-8 reps each.

Metcon

Warm-up on the OHS.

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
SEVENTY FIVE OHS!!! Make sure you excel at OHS if you are going to try to go Rx. If it is over 70% of your 1RM do NOT attempt it.

FTX 2015-07-14 Tuesday

July 13th, 2015
by:

FTX CrossFit – Tuesday

Weightlifting

– Lunge w/ BB, 3×12 (1-ct.)
– 20 Box Jumps @ 90% of 1HM. Alternate with someone else on same height if needed.

Front Squat (3 – 3 – 2 – 2 – 1 – 1)

50 – 60 – 75 – 85 – 90 – 95+

Metcon (AMRAP – Rounds and Reps)

Death-by w/ Alternating Movements
Pull-ups / Wall Ball 20#/14#
Each round is 1 minute

Round 1 – 5 = 5 reps of each
Round 6 = 6 reps of each
Round 7 = 7 reps of each
and so on…

Rx+ = C2B / 30#/20#
Rx = As written
Scaled = Ring rows 2x / 14/10#
(Ring rows do double the number)

Deathby

FTX 2015-07-13 Monday

July 12th, 2015
by:

FTX CrossFit – Monday

Weightlifting

BB OH Lunge, 2×12 (6/6)
Snatch Balance, 3×3 @ 75% of 1RM Squat Snatch

Overhead Squat ( 3 – 2 – 2 – 1 – 1)

65 – 75 – 85 – 90 – 95+%
If you are new or haven’t been lifting regularly do 3-5 sets of 5-8 reps each.

Metcon

5:00 to Practice KB movements for form and try heavier weights.

Metcon (Weight)

KB Endurance, 4 Rounds in under 12:00

  • 30 1-arm Russian KBS
  • 10 Left Arm KB Jerks (S20)
  • 10 Right Arm KB Jerks (S20)
  • 10 Figure 8 w/ Uppercut (1-ct.)
  • 10 Goblet Squat

Rx+: KB never touches the ground; whether by purposeful rest or an accidental drop. Resting while holding the KB in the rack or overhead or from the hang is fine.
– Put your time in the notes but Weight used in the score box. Full completion within the time cap with all Rx movements wins @ the heaviest weight wins.
You may switch hands on the swings if you are able, but make sure you are not facing anyone.

IluvKBs

Week of July 13 through 18

July 12th, 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.
Endurance Class – Wednesday at 5:30pm.
Beginner and Intermediate Olympic Lifting – Saturday at 10:00am.

Honored Prairie / Seven Sons Farm

Our next delivery of fresh grass-fed meats, dairy and more will be Saturday, August 8th. The last day to order for that delivery will be this Monday, August 3. Click here to order.

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

Weekly WOD Summary

Monday – OHS Squat / KB WOD (Various KB movements).
Tuesday – Ft. Squat / Death-by Pull-ups and Wall Balls.
Wednesday – Shoulder Press / “Nancy”.
Thursday – Deadlift / Med. WOD of Deadlifts, KBS and Goblet Squats.
Friday – Bench Press / Short AMRAPs of running and burpees.
Saturday – FTX O’Course

Introducing the future home of FTX CrossFit!
More news to come!

NewLoc

 

FTX 2015-07-11 Saturday

July 10th, 2015
by:

FTX CrossFit – Saturday

Metcon (Time)

For time (20 minute cap):

  • Run 1 mile
  • 50 SDHP 105#/75#
  • 400m run w/ sandbag 60#/40#

RX+ = as written
RX = 85#/55# barbell, 40#/20# sandbag
Scaled = 55#/35# KB, 400m run w/10# slamball

REST 10:00 before WOD #2

3 RDS:

  • 10/10 DB lunges in front rack 45#/30#’s
  • 5 hang cleans @ 70% of 1RM

RX+ = as written
RX = 30/20# DB’s

GroupLunges

FTX 2015-07-10 Friday

July 9th, 2015
by:

FTX CrossFit – Friday

Metcon (Time)

Chipper for time: (20 min. time cap)

  • 35 burpee box jumps 24/20″
  • 25 C2B
  • 15 strict HSPU
  • 5 Rope climbs
  • 15 strict HSPU
  • 25 C2B
  • 35 burpee box jumps 24/20″

RX+ = as written
RX = regular HSPU, regular pull-ups, 20/16″
Scaled = Mod. HSPU, ring rows, 10 Ground to standing on ropes by wall climb, burpees onto a 45# plate

If you go over time cap, then score is 20:00 + 1 sec. for each rep not completed.

Weightlifting

Alternating EMOTM (EMOTM for 12 minutes:)

Odd minutes: 6 strict press @ 50-60%
Even minutes: 12 push-press

Use the same weight for both the strict press and push press. Increase the weight every 4 minutes (3 times).
Record heaviest set of 6 strict press.

LaurenBurpeesVideoStill

FTX 2015-07-09 Thursday

July 8th, 2015
by:

FTX CrossFit – Thursday

Weightlifting

2 pause + 2 regular back squats (4 sets of 2 pause and 2 regular w/2:00 rest)

First 2 back squats will be done with a 2 second pause at the bottom, and the next 2 back squats will be done without a pause (regular). Rest exactly 2 minutes between sets. Start at around 65-70% of 1RM and add weight each set. (Do 2-3 warmup sets before starting).

Metcon (3 Rounds for time)

Every 8 minutes for 3 sets (24 minutes total) :

  • 800m run
  • 15 Clean and jerks 145#/105#
  • 50 Double unders

On one of the three sets you have to do a 1000m row instead of the run.
Every 8 minutes for 24 minutes you will begin a new round. If you finish a round, then you must rest until the 8 minutes is up to start the next round. Keep the weight light enough so that you can definitely finish under 8 minutes with around a minute to spare. Record each round. If for some reason you don’t finish in 8 minutes, then your time for that round is 8:00 + 1 sec for each rep not completed.

RX+ = as written
RX = 115#/80#, 30 Double unders
Scaled = 75#/45#, Double under practice for :45s

430SquatC

FTX 2015-07-08 Wednesday

July 7th, 2015
by:

FTX CrossFit – Wednesday

Weightlifting

1 squat snatch + 3 overhead squats (Every :90 seconds for 12 sets)

Every :90 complete 1 squat snatch immediately followed by 3 overhead squats. Add weight every 1-3 sets. Start at around 50% of 1RM squat snatch.

Metcon (Time)

In teams of 2-3 complete for time:
(50 reps of each movement per person)

  • Power snatch 95#/65#
  • Thruster 95#/65#
  • Pistols (1ct.) or goblet squats 70#/55#

Rules: Teams must use the same barbell for both the Power snatch and Thruster. Only one person can work at a time and cannot do more than 10 reps at a time. You must complete all the power snatches before moving on to the thrusters, and all of the thrusters before moving on to the pistols or goblet squats.

RX+ = as written
RX = 65#/45# for snatch and thruster, Goblet squats 55#/35# instead of pistols

FTX 2015-07-07 Tuesday

July 6th, 2015
by:

FTX CrossFit – Tuesday

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP

  • 120yd. run
  • 12 Shoulder to overhead 135#/95#
  • 12 KBS 55#/35#

Rest 2:00

3:00 AMRAP

  • 60yd. run
  • 6 Shoulder to overhead 135#/95#
  • 6 KBS 55#/35#

RX+ = as written
RX = S2O 105#/75#, KBS 35#/20#
Scaled = S2O 65#/35#, KBS 20#/15#

Weightlifting

Bench Press (10 sets of 3)
Add weight every 2 sets. Start at around 50-60% of 1RM for first 2 sets.

IMG_3753

FTX 2015-07-06

July 5th, 2015
by:

FTX CrossFit – Monday

Weightlifting

Front Squat (4 reps every 2 minutes for 8 sets.)

Do a few warm-up sets and then pick a weight at 70-85% of 1RM. You’ll stay at that weight for all 8 sets. Pick a weight that is challenging, but not so challenging that you fail any reps.

Metcon (Time)

5 rounds: (20 min. time cap incl. rest)

  • 7 Squat cleans 145#/105#
  • 14 Deadlifts 145#/105#
  • 21 Slam Balls 50/30#
  • 1 Minute of rest

Rx+ = As written
Rx = 105#/75# – 30/20#
Scaled = 85#/55# – 20/15#
Use same BB & WT for Squat Cleans and Deadlifts.
Each round (not incl. rest) should take you about 2:00-2:30. Use the appropriate wt.

Week of July 6 through 11

July 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.
Endurance Class – Wednesday at 5:30pm.
Beginner and Intermediate Olympic Lifting – Saturday at 10:00am.

Honored Prairie / Seven Sons Farm

Our next delivery for fresh grass-fed meats, dairy and more will be Saturday, August 8th. The last day to order for that delivery will be this Monday, August 3. Click here to order.

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

Weekly WOD Summary

Monday – Ft. Squat / Med. long WOD w/ squat cleans, D/L & slam balls.
Tuesday – Bench Press / AMRAPs of running, S2O & KBS.
Wednesday – Snatch and OHS / Team WOD w/ Snatches, thrusters & pistols/goblet squats.
Thursday – Back Squat / Long WOD w/ running, C&Js and D/Us.
Friday – Strict & Push Press / Pyramid Chipper of burpees, C2B, HSPU & rope climbs.
Saturday – Long WOD w/ running, SDHP, and bag carry. / Short WOD w/ lunges and hang cleans.

TomClean

Murph 2015

July 3rd, 2015
by:

FTX CrossFit – Saturday

Our freedom has been purchased with blood. We honor those who have sacrificed all. Come celebrate this 4th of July by doing one of the best-known Hero WODS:

Murph (Time)

For Time:

  • 1-Mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

MurphC

FTX 2015-07-03 Friday

July 2nd, 2015
by:

FTX CrossFit – Friday

Weightlifting

Complete in 5:00
KB Piston Press, 2×8/8
Top-Down KB Flyes, 2×8

Clean and Jerk (3 – 3 – 2 – 2 – 1 – 1 – 1 – 1)

50 – 55 – 65 – 75 – 85 – 90 – 95 – PR
Beginners should work on either clean or jerk separately. Also, use light weight.

Metcon (AMRAP – Rounds and Reps)

5:00 Cash-out

  • 30 D/U or 150 Singles
  • Run the Driveway

* If you are jumping in the back half of the gym you can run just to the last tree
* NO ONE may jump rope within 15′ of the doorway!!
Rx+ = Unbroken 30 D/U
Rx = As written

KristensenS

FTX 2015-07-02 Thursday

July 1st, 2015
by:

FTX CrossFit – Thursday

Weightlifting

Complete in 5:00
MB drop-unders, 2×10
MBSC, 2×5
BB Drop-unders, 2×10

Metcon

3 Position Clean (1 Rep of Combo EMOTM for 14 min.)

Start @ 65/35#

  • Rx+: Combo of (Power Clean / High Hang Squat Clean / Squat Clean).
    Add 10# every round to 1RM
  • Rx: Combo of (Power Clean / Hang Power Clean / Squat Clean).
    Add 5# every Round to 1RM
  • Scaled: Practice the Hang Power Clean for 7 Rounds and Power Clean for 7 rounds.

Metcon (AMRAP – Rounds and Reps)

5:00 Cash-out WOD

  • 14 OH Plate Lunges, 45/25#
  • 7 KTE

Fontan

FTX 2015-07-01 Wednesday

June 30th, 2015
by:

FTX CrossFit – Wednesday

Weightlifting

Complete in 5:00, Split class in 2 groups.

– Hang as long as possible with active shoulders with a Wide grip from P/U bar, 3x

– Long Distance B.O.M.B. Throws with Slam Balls. Select own weight. 10 reps total. No one walks to get their ball until all have thrown.

Power Snatch (2 – 2 – 1 – 1 – 1 – 1)

65 – 75 – 85 – 90 – 95 – 95+%

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

  • 400m Run
  • 30 Russian KBS, 70/55#
  • 20 Wall Balls, 30/20#
  • 10 Slam Balls, 50/30#

Rx+: As Written (think about it carefully)
Rx: 55/35# KB, 20/14# MB, 30/20# SB
Scaled: 35/20#KB, 14/10# MB, 20/15# SB

Suh

FTX 2015-06-30 Tuesday

June 29th, 2015
by:

FTX CrossFit – Tuesday

Weightlifting

HSPU Progression: Complete in 8:00

  • Shoulder Push-up, 2×5
  • Wall-Walks, 3x
  • Tripod, hold for a total of :30
  • Abmat Stack HSPU, 4×3

OR

  • Strict HSPU practice w/ deficit if possible

OR

  • Handstand walk practice

Shoulder Press (3 – 2 – 2 – 1 – 1 )

75 – 80 – 85 – 90 – 95+ %

Split Jerk (5 – 5 – 5 – 3)

50 – 60 – 70 – 80%

Metcon (Time)

10-8-6-4-2-4-6-8-10 of: (10:00 Cap)

  • KTE
  • Goblet Squat, 55/35#

Rx+: 70/55#
Rx: as written
Scaled: Hanging Leg Raise, 35/20#

Dietz

FTX 2015-06-29 Monday

June 28th, 2015
by:

FTX CrossFit – Monday

Weightlifting

Complete in 8:00

  • DB Lunges 2 x 10/10
  • Wt. Pistol squat, 20 total reps w/ weight.
  • Sumo Squat, 2×8 @ 40/50/60% of Back Squat. Check your depth, it will likely be limited.

Back Squat (3 – 2 – 1 – (1 – 1 – 1))
70 – 80 – 90 – (95+) %

Metcon (Time)

For Time (15:00 Cap)

  • 5 Combos
  • 5 Slam Balls, 50/30#
  • 2x (50 yds forward / 50 yards backward)

Reps are Combo Reps. 1 rep = 1 Pull-up, squat, burpee done in sequence.
Rx+: Bar m/u, squat, burpee. 50/30# SB
Rx: as written above, 30/20# SB
Scaled: Grab bar (hang for 1 sec, squat, burpee, 20/15# SB

TripleThreat (2)

Week of June 29 through July 4

June 28th, 2015
by:

Announcements

4th of July

On the 3rd of July we are closing one hour early. Last class will be 5:30pm-6:30pm. Enjoy the time with family and friends.
4th of July we are open only from 9:00am-11:00am. We will be doing ‘Murph’.

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.
Endurance Class – Wednesday at 5:30pm.
Beginner Olympic Lifting – None this week. Saturday is July 4th and we’re holding special hours.

Honored Prairie / Seven Sons Farm

Our next delivery for fresh grass-fed meats, dairy and more will be Saturday, August 8th. The last day to order for that delivery will be this Monday, August 3. Click here to order.

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

Weekly WOD Summary

Monday – Back Squat / 15:00 AMRAP of Pull-up/Squat/Burpee combo, Slam balls and running.
Tuesday – Shoulder Press & Split Jerk / Med. WOD of K2E and Goblet Squats.
Wednesday – Power Snatch /15:00 AMRAP of KBS, Wall Balls, Slam Balls and running.
Thursday – Clean / Short WOD of Lunges & KTEs.
Friday – Clean & Jerk / Short WOD w/ Jump rope & running.
Saturday – July 4th – Muprh.

Murph10s

FTX 2015-06-27 Saturday

June 26th, 2015
by:

FTX CrossFit – Saturday

Weightlifting

Front Squat (5 – 10 – 5 – 10 – 5)
65% – 60% – 75% – 70% – 85%

Metcon (Time)

2 Rounds for time:

  • 20 C2B
  • Run 140 yds (driveway)
  • 20 Slamball burpees 50/30#
  • Run 140 yds
  • 20 Squats while holding slam ball 50/30#
  • Run 140 yds
  • 20 Sit-ups w/ slam ball 50/30#
  • Run 140 yds

(Rx+ only – cash-out after 2 rds. do monkey bars w/ no rest in between WOD and cash-out.)
Rx – Pull-ups and wt of ball = 30/20#
Scaled – Ring rows and wt of ball = 20/15#

We had to cancel O’Course due to swamp conditions in back :(

Ocourse0814

FTX 2015-06-26 Friday

June 25th, 2015
by:

FTX CrossFit – Friday

 Weightlifting

  • DB Lying Lat Pull-over, 2 x 6
  • Wt. Dips, 3 x 3
  • Wt. P/U, 3 x 3

Bench Press (3 – 2 – 2 – 1 – 1 – 1)
75 – 85 – 90 – 95 – (95+)%
Use a spotter or the safety catches!!!

Metcon (Time)

Work in heats if most people want soft Plyos. 1 group could do the WOD before the Strength.

21-15-9 of:

  • Power Cleans, 155/105#
  • Box Jumps, 36/30″

Rx+: As Written
Rx: 125/85#, 30/24″
Scaled: Any lesser wt., Lower Box

Photo Jun 22, 17 03 16

FTX 2015-06-25 Thursday

June 24th, 2015
by:

FTX CrossFit – Thursday

Weightlifting

Complete in 12:00

  • HSPU Progression, Strict, 5 sets of 1-3
  • Top-Down KB Flyes, 3 x 5
  • Shoulder Press, 3 x 5 @ 65-75-85%

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

65 – 75 – 85 – 90 – 95 – (95+)%

Metcon

400m Run (Time)

Max Effort 400m Run
Rest 4:00

500m Row (Time)

Max Effort 500m Row

Photo Jun 22, 17 23 00