Week of January 20 through 25

January 19th, 2014
by:

Announcements

Specialty Classes
Olympic Lifting – Monday at 5:30-6:30pm
Power Lifting – Tuesday 6:30pm-7:30pm
Boxing Class – See whiteboard for times and sign-up sheet

Next Kid’s Session
Our Kid’s Winter Session start’s this week and goes through the week of March 10-14.
The cost is $110. (Further siblings are $55 each.)
Please sign-up by emailing Peter at peter@ftxcrossfit.com

CFGames2014a

CrossFit Open
Registration for the 2014 CrossFit Open is live. Sign-up here!
If you can do just a single unassisted pull-up – sign up! Ask any of our members that did it last year about how much fun it was, how much they learned and how much they improved. It’s just $20 per person!
The Open will run from February 27th to March 29th. It will be 5 WODs over a period of 5 weeks. A WOD will be announced each Thursday and you’ll have a few days to complete it and post your score.
See here for more details as to how we will run the Open at FTX CrossFit.


Monday, January 20

Class Strength – Strict Press
1×12 @ 50%, 2×8 @ 65-75%, 2×5 @ 85-90%, 1×20
1×8, 7, 6, 5, 5. Start light and increase weight with each set.

WOD
EMOTM: Starting Weight, 95/65#65/35#

    • 2 Rounds of: 4 Hang Squat Cleans From above the Knee (Power Clean)
    • 2 Rounds of: 4 Hang Squat Cleans from Below the knee (Power Clean)
    • 2 Rounds of: 4 Hang Squat Cleans from the Floor (Power Clean)
  • Rest 1 Round: add 20 – 40#add 10-20#
    • 3 Rounds of: 1 Squat Clean1 Power Clean
  • Rest 3 Rounds
    • 2 Rounds of: 5 Push-Jerks
    • 2 Rounds of: 5 Power-Jerks
    • 2 Rounds of: 5 Split-Jerks
  • Rest 1 Round: add 20 – 40#add 10-20#
    • 3 Rounds of: 3 Jerks (Choose the style)
  • Rest 3 Rounds
    • As Many Rounds As Needed of: Clean & Jerk up to 1RM

ThurstersClass

Tuesday, January 21

Class Strength – Back Squat
1×12 @ 50%, 2×8 @ 65-75%, 2×5 @ 85-90%, 1×20
1×8, 7, 6, 5, 5. Start light and increase weight with each set.

WOD
15:00 / 12:00 AMRAP

  • 5 Power Clean & Jerk 155/105# 115/75#75/45#
  • 10 Over-the-bar Burpees
  • 30 D/U – 100 Singles

JoshThruster

Wednesday, January 22

Class Strength – Bench Press
1×12 @ 50%, 2×8 @ 65-75%, 2×5 @ 85-90%, 1×20
1×8, 7, 6, 5, 5. Start light and increase weight with each set.

Take 10:00 to work on Clean and Jerk, build up to the required weight for the WOD.

WOD
10:00 AMRAP:

  • 2 Squat Clean + Jerk @ 90% of 1 RM@ 80% of 1 RM 75/45#
  • 10 T2B (Unbroken Sets)Leg Lifts
  • 30 D/U (Unbroken Sets)  – 100 Singles

Thursday, January 23

Class Strength – Deadlift
1×12 @ 50%, 2×8 @ 65-75%, 2×5 @ 85-90%, 1×20
1×8, 7, 6, 5, 5. Start light and increase weight with each set.

WOD
7:00 AMRAP:

  • 1 Power Clean + 5 Jerks 135/95#115/75#75/45#
  • 15 Wall Balls, 20/14# @ 10/9’ 14/10# @ 10/8’

Rest 7:00

7:00 AMRAP:

  • 3 Power Cleans 165/115#125/85#85/55#
  • 5 C2B Pull-upsPull-upsRing Rows

PullupAlM

Friday, January 24

Class Strength – Weighted Pull-ups + Dips
5, 5, 5, 3, 3, 3 of both exercises
5,5,3,3 of both exercises
Pull-up Progression + Dip Progression

WOD
4 round for time:

  • 10 Hang Squat Cleans, 135/95#105/70# – 65/35# (Power)
  • 15 Box Jumps, 24/20”20/16”
  • 10 Jerks, 135/95#105/70#65/35#

Saturday, January 25

Class Strength – Back Squats
1×12 @ 50%, 2×8 @ 65-75%, 2×5 @ 85-90%, 1×20
1×8, 7, 6, 5, 5. Start light and increase weight with each set.

Team WOD
Teams of 3 or 4 persons
Each team must complete 30 reps of each of the following exercises x the number of team members. Each team member contributes to the total required # of reps for each exercises. Team members do NOT have to contribute equally. It only matters that the team as a whole attains the total.

  • Medicine or Slam Ball Sit-ups 30#20#
  • Goblet Squats 70/55# 55/35#
  • Slam Ball Burpees 50/30#30/20#
  • SDHP 95/65#65/35#

But every 2:00 minutes, including at the start, a team member must start rowing for a distance of 500m. Once a team member completes the row, they can resume working on completing the 4 exercises. A team is finished once all the required reps are completed for the 4 exercises. If a team member takes longer than 2:00 minutes to row, then you will have more than 1 team member rowing at a time.

CrossFit Open Prep
From 12:00pm-1:30pm we will have prep time for the CrossFit Open. This time is reserved for our Unlimited Members and those members that have signed up for the CrossFit Open. We will NOT be having Open Gym time. In addition to the above team WOD we will then perform the following two WODs with about 20-30 minutes of rest in between. If you are unfamiliar with any of the exercises in 11.1 or 11.2 below, then please work with a trainer sometime during the week to learn it ahead of time.

11.1
Complete as many rounds and reps as possible in 10 minutes of:

  • 30 Double-unders
  • 15 Power snatches (75lbs/55lbs)

11.2
Complete as many rounds and reps as possible in 15 minutes of:

  • 9 Deadlifts (155lbs/100lbs)
  • 12 HR Push-ups
  • 15 Box jumps (24″/20″)

Box jump
This is a 24″/20″ jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up.