Saturday October 20

October 19th, 2018
by:

Upcoming Events

7th Anniversary Party
Next Week!

Saturday, October 27th at 6pm

AnniversaryParty2015

Fun for the whole family! Great food and better company.
Wear a costume (please keep it family friendly) and come for a great annual event.
The party is FREE and all are welcome – past, present or future members of FTX and their families and friends!
However; if you’re joining us for dinner, then purchase meal tickets here in advance so we can get an accurate count and get the right amount of food. Sign-up today!

Strength / Skillwork

Bench Press
8-5-3-3-3+
50-60-70-80-90%
Last set should be max # of reps at 90% of 1RM.

WOD

“Olander”

Chipper, For Time, 25:00 CAP
400m Run
3 M/U
10 Squat Clean, 135/95#
8 HSPU
25 Russian KBS, 70/55#
19 Burpees
78 D/U
19 Burpees
78 D/U
8 HSPU
25 Russian KBS, 70/55#
3 M/U
10 Squat Clean, 135/95#
400m Run

Rx+: as written
Rx: 3 C2B, Power Cleans 115/75#, 1-abmat HSPU, 55/35# KB, 300 Singles

We’re making this one up as Pete was travelling during his B-Day back in August.
Note: If you’re comparing this year versus how you did in previous years, note that each year we’ve increased the # of Squat cleans by 1! :)

Elements

Chipper, For Time, 25:00 AMRAP
400m Run
3 Pull-ups
9 MB Squat Clean, 30/20#
8 Push-ups
25 Russian KBS, 35/25#
19 Burpees
78 Singles

Olander.jpg

Friday October 19

October 18th, 2018
by:

Strength / Skillwork

Snatch 1-1-1-1-1
Clean 1-1-1-1-1
Deadlift 1-1-1-1-1

WOD

With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)

Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible. (Start on weight where you failed the snatch.)
Once you cannot clean the weight, deadlift for as long as possible. (Start on weight where you failed the clean.)
Record total wt. of the 3 heaviest weights achieved.

jessicaolysnatchreg2016

Elements

20:00 AMRAP Chipper
– 4 Alt. DB Snatch 35/25#
– 6 Alt. DB Hang Clean 35/25#
– 8 KB Deadlift 70/55#
– 10 Cal. on Bike
– 15 Leg Lifts
– 20 Mt. Climbers (1ct)

Thursday October 18

October 17th, 2018
by:

Upcoming Events

7th Anniversary Party
Saturday, October 27th at 6pm

AnniversaryParty2015

Fun for the whole family! Great food and better company.
Wear a costume (please keep it family friendly) and come for a great annual event.
The party is FREE and all are welcome – past, present or future members of FTX and their families and friends!
However; if you’re joining us for dinner, then purchase meal tickets here in advance so we can get an accurate count and get the right amount of food.

Strength / Skillwork

None today

WOD

fire-heart-961194_1280

Today, everyone is going to feel the Burn!

5 Rounds of: (Maintain yellow, but push for blue or red where indicated)
15 Box Jumps (may open hips in the push off) (Push to red on rounds 2-5)
15 KB Sumo Deadlift High Pull
15 Supermans (blue)
50 Double-Unders
15 Shoulder Push-ups
15 Prisoner Squats
15 Toes To Bar
REST until you are back in green zone or 2:00 if you don’t have a monitor
———————
Rx+: 24/20″ Box, 55/35# KB, 3’/4′ Gap between feet and hands on Shoulder push-ups
Rx: 20/18″ Box, 35/20# KB, 100 Singles, Standard Push-ups, Leg Lifts
Score includes your rest time, including round 5.

Beginners or those that haven’t been working out regularly should do 3-4 rounds.

Elements

Do main WOD today.

Wednesday October 17

October 16th, 2018
by:

Upcoming Events

7th Anniversary Party
Saturday, October 27th at 6pm

AnniversaryParty2015

Fun for the whole family! Great food and better company.
Wear a costume (please keep it family friendly) and come for a great annual event.
The party is FREE and all are welcome – past, present or future members of FTX and their families and friends!
However; if you’re joining us for dinner, then purchase meal tickets here in advance so we can get an accurate count and get the right amount of food.

Specialty Classes

FTX Gold – 2:30pm

Strength / Skillwork

1 mile run for time
(Alternate is 2K row for time)

WOD

– No measure –
4 Rounds of:
– 1 minute of Front lever progression
– 5 Weighted ring dips or progression thereof
– 8 BB Good mornings (lt.-med. wt.)
– :30-:60 ea. Plank, Left Plank, Right Plank, Bird Dog left, Bird Dog Right.

Record your best set of wtd. ring dips

Elements

5 Rounds for time:
10 Cal Bike
10 Box Dips
10 Banded Good Mornings
10 Ring Rows
10 Mt. Climbers (2 ct)
10 Leg Lifts

ParkerElizabethPushupWeb

Tuesday October 16

October 15th, 2018
by:

Specialty Classes

Yoga at 7:30pm

Strength / Skillwork

None today. Warm-up extra well for shoulder work and the deep squat work.

WOD

For time: (Advanced)
5 ring handstand push-ups
5 squat cleans, 185 / 125 lb.
10 strict handstand push-ups
10 squat cleans, 155 /105 lb.
20 handstand push-ups
20 squat cleans, 135 / 95 lb.
40 ring dips
40 squat cleans, 95 / 65 lb.

This is Advanced Rx+ and Rx. This will be a very challenging and long WOD. You will end up doing 75 heavy squatting reps and 75 shoulder taxing reps. Be smart!
Rx+ – As written
Rx – Skip initial 2 sets of 5

For time: (Intermediate)
5 strict handstand push-ups
5 squat cleans, 155 / 105 lb.
10 handstand push-ups
10 squat cleans, 135 / 95 lb.
20 ring dips
20 squat cleans, 95 / 65 lb.
40 push-ups
40 squat cleans, 75 / 55 lb.

This is intermediate Rx+ and Rx. This is a lot of volume on 2 primary movements. Consider Elements if you are not used to these # of reps.
Rx+ – As written.
Rx – 1 Abmat for HSPUs and Power Cleans.
If you choose Rx, this will be a much shorter WOD. In that case, do a 500m row for time afterwards.

Elements

3 rounds for time of:
20 push-ups
20 DB squat cleans, 30s/20s

Rx+ – As written
Rx – Knee push-ups
If you choose either of these, also do the 500m row for time afterwards.

Cash-out

This is additional work for those that do Elements or Intermediate Rx.

500m Row for time

 

 

 

Monday October 15

October 14th, 2018
by:

Bible Reading Group

Tonight at 8:30pm. All are welcome!

Strength / Skillwork

Shoulder Press
8-5-3-3-3+
50-60-70-80-90%
Last set should be max # of reps at 90% of 1RM.

WOD

For time: (Time cap 25:00)
10 Rounds of:
10 Back Squats
100m Sprint
Rest :30 sec

100m = Wall to Far white line to Wall to far white line. 3x length of FTX floor.
Rx+ = 135/95
Rx = 115/75
Pick a wt. where you can go unbroken with full ROM and still run at a decent clip. In any case, the wt. should not be more than 50% of your 1RM. This is going to wreck your legs if you don’t work out 4-5x a week. If you are a 2-3x a week person then do 6 rounds. If you are new or haven’t lifted in a while, do Elements.

On this WOD we are challenging athletes in a different way via volume in a single lift. Often we build intensity with going faster and heavier. Usually when we increase volume it’s across multiple exercises, like a long chipper for example. But today is volume on a single lift, which we do less often do to the inherent risk to the unprepared. So please keep this in mind and train smart!

Elements

For time: (Time cap 20:00)
10 Rounds of:
10 Wall Ball 20/14#
100m Sprint
Rest :30 sec

Deam_Squat

Week of October 15 through 20

October 14th, 2018
by:

Upcoming Events

7th Anniversary Party
Saturday, October 27th at 6pm

AnniversaryParty2015

Fun for the whole family! Great food and better company.
Wear a costume (please keep it family friendly) and come for a great annual event.
The party is FREE and all are welcome – past, present or future members of FTX and their families and friends!
However; if you’re joining us for dinner, then purchase meal tickets here in advance so we can get an accurate count and get the right amount of food.

Specialty Classes This Week

Yoga – Tuesday at 7:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, October 27th. Order by Tuesday, October 23rd.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

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

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We’ll post next day’s WOD here the day before.

This week, in regards to our strength cycle, we are into the second week of a variant of the 5-3-1 Strength Program. For more information on this Strength Program see this website (Note the author uses some strong language). The 5-3-1 Strength Program is a well-known and proven system. We have used it at FTX on many an occasion with positive results. We are going through one cycle of it now, will do something different in November and will be back to 5-3-1 in December.

This upcoming week starts with very challenging WODs on Monday and Tuesday. As always we encourage you to train smart. This week you will see a bit of running as we are trying to still get a bit of it in before we will be stuck indoors for winter! After Monday and Tuesday, a rest day or our no measure day will be in order. We’ll finish the week out with a cardio focused WOD on Thursday, a strength focused WOD on Friday, and a WOD that requires strength, cardio and gymnastics for Saturday.

It is our hope you enjoy this week’s programming of functional movements that are constantly varied and meant to be done at high intensity. Keep in mind that quality of movement and range of motion come before going heavier and faster. Train smart!

Saturday October 13

October 12th, 2018
by:

Specialty Classes

Family WOW! class @ 10am – Great workout for the whole family!

FamilyKids

Strength / Skillwork

None today

WOD

7 Rounds For Time:

  • 10 KB Snatch, Right Arm (55/35 lb)
  • 1 Rope Climb
  • 10 KB Snatch, Left Arm (55/35 lb)
  • 1 Rope Climb
  • 200m Run

Rx+ – As written
Rx – 35/20# / 10 Hanging Knee Raises
If weather is bad, then do 3 indoor laps instead of outdoor 200m run.

Friday October 12

October 11th, 2018
by:

Strength / Skillwork

Bench Press
8-5-5-5-5+
50-60-65-75-85%
Last set should be max # of reps at 85% of 1RM

Rope Climb Skillwork

Ropeclimbing

WOD

FTX BW FGB

1:00 of:

  • Squats (to a ball)
  • C2B Pull-up
  • Walking Lunges
  • HSPU
  • Forward-Backward Shuttle Runs, 10 yards

Rx+ – As written
Rx – Pull-ups w/ band (note color in comments), Push-ups

Elements

Do main WOD today

Thursday October 11

October 10th, 2018
by:

Upcoming Events

7th Anniversary Party
Saturday, October 27th at 6pm

AnniversaryParty2015

Fun for the whole family! Great food and better company.
Wear a costume (please keep it family friendly) and come for a great annual event.
Purchase meal tickets here so we can get an accurate count and get the right amount of food.

Strength / Skillwork

10 Cals on Bike for time

WOD

– No measure –
Perform 4 Rounds of:
– 4 Tripod to handstand progressions
– 4 Skin the cats
– 15 OHS
– 5-20 reps of GHD situps (Do no attempt 10+ reps in a given round unless you’ve been regularly doing GHD situps!)

For the OHS, you will use rounds 1 – 3 as a warm-up. On round 4 go for the heaviest set of 15 possible.
If you can’t do OHS, then work on doing squats against a wall.

Elements

4 Rounds of:
Intervals of 1:00
(Switch exercises each interval)
– Singles
– RKBS 35/25#
– 8 Count Body Builders (each one = 8 reps)
– :20s Hold each plank position (Level, right & left)

Wednesday October 10

October 9th, 2018
by:

Upcoming Events

7th Anniversary Party
Saturday, October 27th at 6pm

AnniversaryParty2015

Fun for the whole family! Great food and better company.
Wear a costume (please keep it family friendly) and come for a great annual event.
Purchase meal tickets here so we can get an accurate count and get the right amount of food.

Specialty Classes

FTX Gold (65+) @ 2:30pm

Strength / Skillwork

Shoulder Press
8-5-5-5-5+
50-60-65-75-85%
Last set should be max # of reps at 85% of 1RM

Rope Climb Skillwork

WOD

For time do:
21-15-9
DB Thrusters 45/30#
Renegade Row 45/30# 2ct

Elements

10:00 AMRAP of:
10 DB Thrusters 20/15#
10 Renegade Row 20/15# 2ct
10 Leg Lifts

Tuesday October 9

October 8th, 2018
by:

Specialty Classes

Yoga at 7:30pm

Strength / Skillwork

Deadlift
8-5-5-5-5+
50-60-65-75-85%
Last set should be max # of reps at 85% of 1RM

WOD

12 Intervals of 1:00 on / 0:15 off
– Cal Row
– DB Bench Press Rx+ 45/30# Rx 30/20#
– Wall Ball 20/14# Rx+ 10’/9′ Rx 10’/8′

Start at any station. Rotate each minute. Use rest period to switch stations.

zwrow

Elements

Do today’s Main WOD at Rx or scale as needed.

Monday October 8

October 7th, 2018
by:

Strength / Skillwork

Back Squat
8-5-5-5-5+
50-60-65-75-85%
Last set should be max # of reps at 85% of 1RM

WOD

“300”
For time:

25x Pull-up
50x Deadlift, 135/95#
50x Push-up
50x Box Jump, 24/20″ box
50x Floor Wiper, 135/95# (1-ct)
50x KB Clean and Press, 35/25# (1-ct)
25x Pull-up

Elements

For time go through the following 2x in order:
15 Ring Rows
15 Push-ups
25 KB D/L 55/35#
25 Step-ups 20/16″
25 Leg Lifts
25 Mt. Climbers (2ct)
15 Bench/Box Dips
15 DB Push-press 20/15s

gladiator-1931077_1280

Week of October 8 through 13

October 7th, 2018
by:

Upcoming Events

7th Anniversary Party
Saturday, October 27th at 6pm

AnniversaryParty2015

Fun for the whole family! Great food and better company.
Wear a costume (please keep it family friendly) and come for a great annual event.
The party is FREE and all are welcome – past, present or future members of FTX and their families and friends!
However; if you’re joining us for dinner, then purchase meal tickets here in advance so we can get an accurate count and get the right amount of food.

Specialty Classes This Week

Yoga – Tuesday at 7:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, October 27th. Order by Tuesday, October 23rd.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

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

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We’ll post next day’s WOD here the day before.

This week, in regards to our strength cycle, we are starting a variant on the 5-3-1 Strength Program. For more information on this Strength Program see this website (Note the author uses some strong language). The 5-3-1 Strength Program is a well-known and proven system. We have used it at FTX on many an occasion with positive results. We are going through one cycle of it now, will do something different in November and will be back to 5-3-1 in December.

This upcoming week starts with a really fun and popular benchmark chipper – “300”. From there you will see a good spread of traditional CrossFit WODs with a non-measure day thrown in to work on core, gymnastics and the OHS. For many the OHS is a weakness. Having it on a no measure day takes the time pressure out of the equation and allows for focus on technique and full range of motion. This month you’ll see about one WOD per week that involves rope climbing. This is to specifically emphasize an important and highly beneficial skill for our FTX members. If you can’t climb a rope, keep working at it and get help from our trainers. We’ve already had quite a few get their first rope climb last week!

It is our hope you enjoy this week’s programming of functional movements that are constantly varied and meant to be done at high intensity. Keep in mind that quality of movement and range of motion come before going heavier and faster. Train smart!

Saturday October 6

October 5th, 2018
by:

Specialty Classes

Family WOW! – 10am – A great workout for all ages!

Strength / Skillwork

Squat Clean or Power Clean
5-3-3-1-1-1
50-60-75-85-95-PR
Do squat cleans if you can.

WOD

Perform 3 AMRAPs of 6:00 each w/ 1 min. rest between AMRAPs:
– 800m run buy-in –
Then for remaining time:

  • 12 Ft. Squats 95/65#
  • 12 Pull-ups

Enter a separate score for the reps of each round.
Scaling – Reduce run distance, wt. on Ft. Squats and/or do ring rows.

running

Friday October 5

October 4th, 2018
by:

Strength / Skillwork

Overhead Squat
5-5-5-5-5
Warm-up and work-up to a heavy set of 5.
If you can’t do OHS, then work on squatting as close to the wall as possible (use a soft plyo box to assist as needed).

WOD

Happy Birthday Juliana
10/05/99 – 07/12/17

HangJuliana

17:00 AMRAP
– 10 KBS 70/55#
– 05 Rope Climbs
– 19 Lunges 1ct
– 99 D/Us

Rx+ As written
Rx RKBS 55/35#, 5 T2B Pull-up combos, Singles.

Elements

17:00 AMRAP
– 10 RKBS 40/25#
– 5 Hanging Knee raise & Jumping Pull-ups
– 19 Lunges
– 99 Singles

Thursday October 4

October 3rd, 2018
by:

Strength / Skillwork

Split Jerk
5-5-3-3-1-1

WOD

For time:
9-15-21
Cleans 135/95#
HSPU to 1 ABMAT

Rx is as written
Rx+ is squat cleans, full HSPUs

Elements

For time: (Cap is 12:00)
9-15-21
– KB SDHP 35/25#
– KB Goblet Squat 35/25#
– Ring Rows

Jessica_GraniteGames_Clean.jpg

Wednesday October 3

October 2nd, 2018
by:

Specialty

FTX Gold (65+) – 2:30pm

Strength / Skillwork

Dumbbell Bench Press
10-10-10-Max
Warm-up with push-ups, then quickly work up to heavy DBs and go for a max set. Do NOT drop DBs.

Dumbbell Flyes
10-10
Ensure full ROM

WOD

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

M – As written.
F – 14# Ball/9′ target, 45# Bars, 20″ Box

Elements

FGB Style
– Air Squats
– KB SDHP 35/25#
– Step-ups 20/16″
– DB Push-press 20s/15s
– Row (Calories)
– Rest

done

Tuesday October 2

October 1st, 2018
by:

Specialty

Yoga at 7:30pm

Strength / Skillwork

Max effort 2k Row

WOD

– No measure –
Perform 4 rounds of:
– 5 Wall Walks (go slow and try to really get fully vertical)
– 10 Hip/Back Extensions w/ wt.
– 5 Weighted Pull-ups
– 10 Hanging Windshield Wipers or progression thereof

Do record wt. on heaviest set of weighted pull-ups. If you can’t do a pull-up, then work on strict banded pull-ups and fight to really get chin over bar and descending sllloooowly.

JimFPullUp

Elements

4 Rounds
:45 On / :15 Off – Alt. exercise each interval
– Bear crawl (post to post = 2 reps)
– Shuttle run (post to post = 1 rep)
– Step ups 20″ / 16″
– Burpees (ea. = 2 reps)

Monday October 1

September 30th, 2018
by:

Bible Reading Group

Tonight at 8:30pm. It’s open to all!

Strength / Skillwork

Choose whether you will do the skillwork first or after the WOD. Later this week and throughout this month, there will be a few WODs that involve rope climbs. Today is an opportunity to learn/practice.

Rope Climb Skillwork

Every other minute on the minute for 10:00 make 2 attempts to climb the rope (You’ll climb or attempt to climb the rope 10x). If you can climb the rope, then work on getting up to the top in the least amount of pulls possible without a jumping start. Work on technique.

WOD

Do 18.1 or one of the scaled versions or our Bike variant. See the full description of 18.1 here.

If you did this one back during the Open, then it’s been almost 8 months since you did this one. See how you’ve improved! Try to beat your Open time. If you haven’t done this one, then you are in for a treat! :) As always, train smart!

OpenPrep2016

Elements

Do one of the scaled versions or variants of 18.1.

Week of October 1 through 6

September 30th, 2018
by:

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. The next one is Monday, October 1st. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity! We are starting a new section of the Bible (Joshua – 2 Kings). The Kingdoms Book is available for free to those participating.

cover-kingdoms

Specialty Classes This Week

Yoga – Tuesday at 7:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, October 27th. Order by Tuesday, October 23rd.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

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

Order here.

WOD Summary

Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We’ll post next day’s WOD here the day before.

This week, in regards to our strength cycle, we are in a “de-load” week. We just finished a 6 week cycle and will begin a new 4 week cycle next week. This week we are focusing on different strength movements to give a little variety and give your body a break from the more traditional barbell strength/power-lifting movements.

Over the past few weeks we’ve focused a little more on WODs that emphasize our Anaerobic Glycolysis. (Read about the different energy pathways here.) In other words, we had WODs that had work periods in the :30s-3:00m range. This is the pathway most often required for sports and life’s emergencies. Very few activities in our daily life really utilize Aerobic Glycolysis, which are workouts consisting of work periods in excess of 2-3 minutes. Also contrary to popular belief, aerobic exercise is NOT really the best for fat burning and developing an athletic body. In fact, the best way to get that “beach” body is to lift weights, build muscle and increase our overall metabolism. Of course there is a lot more to it, especially what is required on the diet/nutrition side to complement this. But all this to say, that we gave a focus to a certain energy pathway over the past few weeks.

This month we will have a pretty balanced split between the various energy systems. You will see a good mix of WODs with some shorter cycles (1-5 min. rounds) to longer WODs (a few over 30 min.) Almost every week there is a non-measure day with a focus on core work and weighted gymnastic movements. You will also see 1-2 “benchmark” WODs per week to allow you to better prepare for “high intensity” by having a prior time to beat and improve upon. One thing you will see this month are a few advanced WODs to really challenge some of our more experienced CrossFitters, but on those days we’ve programmed more options as well. At FTX CrossFit we have a wide-range of athlete abilities and we want to ensure everyone can progress – from beginners to the most advanced. The strength cycle this month is a variant of the 5-3-1 program. Overall this month should give everyone a good GPP boost with some unique challenges mixed in.

It is our hope you enjoy this week’s programming of functional movements that are constantly varied and meant to be done at high intensity. Keep in mind that quality of movement and range of motion come before going heavier and faster. Train smart!

Saturday September 29

September 28th, 2018
by:

WOD

While the weather is still good we are going to make another run through our O’Course. The weather has not cooperated much this season. If it decides to rain, then we will do the Elements/Alternate WOD instead.

FTX O’Course 2.0

  1. Run 800m w/ SB
  2. 20 Wall Balls w/ SB
  3. Rope Climb, 2x
  4. Over-box Jump Circuit, 1x
    (20-18-20-18-20-24″ Box circuit)
  5. Up and Down Flying Pull-up Bar
  6. 20 Ball Slams
  7. Run 400m (no SB)
  8. Tires and Balance Beams
  9. Low crawl
  10. Cargo Net
  11. Weaver
  12. Double Pull-up Bar
  13. Ramp
  14. Body Hurdles
  15. Ramp
  16. Run 400m (no SB)
  17. 10 Tire Flips
  18. Carry Bag for 200m

If you haven’t run our obstacle course before, then you’ll just be learning and practicing some of the obstacles.

Elements/Alternate WOD

4 Rounds for time of:

  • Row 500m
  • 20 Mt. Climbers (Rx+ 2ct)
  • 10 Ring Rows (Rx+ Pull-ups)
  • 10 Hanging Knee Raise (Rx+ T2B)
  • 10 Shuttle Run Lengths [Beam to Beam]
  • 10 Bench Dips, Straight Legs (Rx+ Ring Dips)
  • 5 Box Jumps, 30/24″

ObstacleCourseNew

Friday September 28

September 27th, 2018
by:

Strength / Skillwork

Bench Press
5-3-1-3-5
75-85-95-90-85%
If you accomplished this last week go 5 or 10 pounds heavier.

WOD

Classwide Team WOD
40 R-KBS 55/35#
40 DB Push Press 35/20#
40 Renegade Rows 35/20#
40 Sit Ups
40 Box Jumps 24/20″
400m Run or 500m Row
50′ Cradle Carry (95# Sparring Dummy/50# Bag)

Multiply reps by the number of athletes.

Rx+ – Be in group photo of the class. :)

Elements

Have a friend help load the cradle carry if needed.
20 Burpees for 400m run if inclement weather.

Andresdottir

Thursday September 27

September 26th, 2018
by:

Strength / Skillwork

500m Row for time

Snatch Complex 1/1/1

  • High Hang Snatch
  • Hang Snatch
  • Snatch

Warm-up and work-up to your max possible weight for the 3 rep complex.

WOD

For Time:
Rx
2-4-6-8-10
Pull Ups
1-2-3-4-5
Cleans 135/95

Rx+:
1-2-3-4-5
Rope Climbs
Squat Cleans 165/115

Elements

For Time:
1-10 Ladder (1-2-3-4-5-6-7-8-9-10)
Slam Ball Cleans 20/16
Slam Ball Russian Twist (2-ct.)

Slam Ball Clean = toss over shoulder.

BrianCondraFtSquat

Wednesday September 26

September 25th, 2018
by:

Specialty Classes

FTX Gold (65+) – 2:30pm

Strength / Skillwork

Deadlift
5-3-1-3-5
75-85-95-90-85%
If you accomplished this last week go 5 or 10 pounds heavier.

WOD

12:00 AMRAP

  • 150 Single Unders
  • 40 Wall Balls 20/14#
  • 30 Alt. DB Snatches 45/30#
  • 20 Hanging Leg Raises
  • 10 Horizontal Ring Rows (Feet on box)

Rx+: 50 Double Unders, DB 50/35#, T2B, Bar Muscle Ups
3 Singles = 1 rep

Elements

12:00 AMRAP

  • 75 Single Unders
  • 20 Wall Balls 14/10#
  • 15 DB Snatches 30/20#
  • 10 Leg Raises
  • 5 Ring Rows

KidsRow

Tuesday September 25

September 24th, 2018
by:

Today!

092518Tasting

Specialty Classes

Yoga – 7:30pm

Strength / Skillwork

Shoulder Press
5-3-1-3-5
75-85-95-90-85%
If you accomplished this last week go 5 or 10 pounds heavier.

WOD

Partner 15:00 AMRAP

  • 20 Snatches 75/45
  • 2 Indoor Lap Farmer Carry 55s/35s

Partners may split the work any way. Use DBs or KBs.

Rx+: Increase snatch by 20/15# each round, DB or KBs 70/55#
Each lap counts as 1 rep. 

Elements

15:00 AMRAP

  • 8 Push Ups
  • 20 DB Snatches 30/20
  • 200m Run

Monday September 24

September 23rd, 2018
by:

Tomorrow!

092518Tasting

Strength / Skillwork

Back Squat
5-3-1-3-5
75-85-95-90-85%
If you accomplished this last week go 5 or 10 pounds heavier.

WOD

EMOM (max. 15 rounds)

  • 4 Thrusters
  • 6 Hang Cleans
  • 8 Deadlifts

If you somehow complete all 15 rounds, then immediately perform tie break.
Rx: 85/50#, Tie break = Max# of pull-ups
Rx+: 115/75#, Tie break = Max# of C2B

Stop once you’ve failed to complete the work in a given minute. If you didn’t get past the 5th round, then finish 5 rounds of work at your own pace ignoring the clock.
Score is number of completed rounds and reps of the final failed round. If you complete all 15 rounds, then score is 15 + tie break reps.

Elements

EMOM for 15:00

  • 15 Mountain Climbers
  • 10 R-KBS 35/25#
  • 5 Goblet Squats 35/25#

Start at the top at the top of each minute, even if you do not finish. 450 Possible points.

Week of September 24 through 29

September 23rd, 2018
by:

092518Tasting

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. The next one is Monday, October 1st. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity! We are starting a new section of the Bible (Joshua – 2 Kings). The Kingdoms Book is available for free to those participating.

cover-kingdoms

Specialty Classes This Week

Yoga – Tuesday at 7:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, October 27th. Order by Tuesday, October 23rd.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

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

Order here.

WODs

Please look at Wodify for the daily WOD announcements. They are available a week in advance. We’ll post next day’s WOD here the day before.

Saturday September 22

September 21st, 2018
by:

Specialty Classes

Family WOW! – 10:00 am

Strength / Skillwork

Deadlift
5-3-1-3-5
75-85-95-90-85%

WOD

3 rounds for time:
6 Bar Facing Burpees
12 Power Snatches 75/45
24 Cal Row
48 Air Squats

Rx+: 115/75
20 min time cap

Elements

3 rounds for time:
6 Burpees
12 DB Snatches 35/20
400m Run
24 Air Squats

BilskeDeadlift

Friday September 21

September 20th, 2018
by:

Strength / Skillwork

Bench Press
5-3-1-3-5
75-85-95-90-85%

WOD

10:00 AMRAP
5 C2B
10 Cal. Row/ Bike
15 Thrusters 75/45

Rx+: Ring or Bar Muscle Ups
Start on either rower or bike and alternate each round.

Elements

4 rounds for time:
20 Step Ups (Knee high box)
20 Alt. DB Clean and Jerk 30/20

5 Squat Jumps at the top of each minute starting at 1:00.

JessicaMU.jpg

Thursday September 20

September 19th, 2018
by:

Strength / Skillwork

400m Run for time

then

Do as many of these as desired, given time constraints:

  • Pull-ups
  • C2B
  • Ring Dips
  • Bar Muscle-ups
  • Ring Muscle-ups

WOD

Pick 1 of our 3 Intro WODs

Elements

Do main WOD

FTXBathroomShower

We have really great facilities, please tell others about us!

 

Wednesday September 19

September 18th, 2018
by:

Specialty Classes

FTX Gold (65+) – 2:30pm

Strength / Skillwork

Shoulder Press
5-3-1-3-5
75-85-95-90-85%

WOD

Rx:
1:00 Max Box Jump/Step Overs 20/12
1:00 Alt. DB Hang Clean and Jerk 35/20
2:00 to run 300m
-then-
2:00 rest

Rx+:
1:00 Max Box Jump Full Over 20/12
1:00 Alt. DB Hang Clean and Jerk 50/35
2:00 to run 400m
-then-
2:00 rest

repeat for 3 total rounds

Score for each round is total reps for the first 2 minutes plus the left over seconds from the run under 2 minutes.
300m is to the Knollwood St. sign and back.
Use small boxes for Rx+

Elements

FGB style:

  • Russian KB Swings 35/25
  • Walking Lunges
  • Alt. DB Clean and Jerk 30/20
  • Slam Balls 20/16
  • Burpees
  • – rest-

KayleeBallSlam

Tuesday September 18

September 17th, 2018
by:

Specialty Classes

Yoga 7:30pm

Strength / Skillwork

Back Squat
5-3-1-3-5
75-85-95-90-85%

WOD

5 rounds of 2:00 on/1:00 off

  • 4 HSPUs
  • 6 Pull Ups
  • 8 Air Squats

Rx+: Strict HSPU and Pull Ups, Pistols

Elements

5 rounds of 2:00 on/1:00 off

  • 4 Push Ups
  • 6 Ring Rows
  • 8 Air Squats

LeidyBenchPress

Monday September 17

September 16th, 2018
by:

Bible Reading Group

We are meeting tonight at 8:30pm. Open to all. We are starting a new section.

cover-kingdoms

Strength / Skillwork

Clean Complex

  • High Hang Clean
  • Hang Clean
  • Clean

WOD

“Grace”

30 Clean & Jerks 135/95#

Elements

AMRAP 10

  • 4 Push Ups
  • 6 Renegade Rows
  • 8 DB Cleans
  • 10 DB Thrusters

30#/20#

Week of September 17 through 22

September 16th, 2018
by:

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Due to Labor Day we are doing the 2nd and 3rd Mondays this month, so the next one is Monday, September 17th. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!

Specialty Classes This Week

Yoga – Tuesday at 7:30pm
Family WOW! – Saturday 10am

Seven Sons Farm

Next delivery is Saturday, October 27th. Order by Tuesday, October 23rd.
Delivery is to FTX CrossFit. Ordering is easy.
Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper diet is to health. Quality food is a must. Seven Sons is a great source for grass fed, antibiotic and hormone free meat that is ethically grown. They also offer great dairy products and more, and all of the highest quality.

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

Order here.

WODs

Please look at Wodify for the daily WOD announcements. They are available a week in advance. We’ll post next day’s WOD here the day before.