Yoga – 7:30pm
Shoulder Press
10-8-5-5-3-1-1
BB-50-65-75-85-90-PR
Partner WOD
15:00 AMRAP
A) Bike for Cals
B) 10 burpee box jump-overs 24/20″
10 bag cleans 50/30#
Partners alternate each time B is completed.
Score = Reps + Cals
Solo WOD – Only do if you can’t find a partner 
15:00 AMRAP
20 Cals on Bike
10 Burpee box jump-overs 24/20″
10 Bag Cleans 50/30#
Score = Rounds + reps
Do main WOD today.
Murph WOD – Memorial Day Weekend
Saturday 5/25
Everyone needs to register for Murph. The WOD is free for members. We especially need a good headcount for food!
Fire Team 4 Challenge & Fundraiser
Saturday 6/15
Get your team of 4 together now! If you need helping find teammates, then let us know. We’ll get you setup.
Front Squat
10-8-5-5-3-1-1
BB-50-65-75-85-90-PR
Partner WOD
4 Rounds for time (16:00 Cap):
100 ft Wheel Barrow
30 Alt. partner wall ball 20/14# [See below]
15 Syncro DB Snatches 30/20# [45/30#]
Alternate who is the wheel barrow at 50′ mark.
On the Wall Balls for Rx+ both partners squat each time, i.e. each partner will throw ball 15 times but squat 30 times. On Rx only the partner with the ball will squat, i.e. each partner will alternate squatting and throwing ball, which will result in each partner doing 15 wall balls per round.
If need be, scale the wheelbarrow with a bear crawl where both partners bear crawl 100ft.
Solo version – Only do if there’s no partner for you
4 Rounds for time (16:00 cap):
200 ft Bear crawl
20 Wall Balls 20/14#
20 DB Snatches 30/20# [45/30#]
Do main WOD
Murph WOD – Memorial Day Weekend
Saturday 5/25
Everyone needs to register for Murph. The WOD is free for members. We especially need a good headcount for food!
Fire Team 4 Challenge & Fundraiser
Saturday 6/15
Get your team of 4 together now! If you need helping find teammates, then let us know. We’ll get you setup.
Yoga – Tuesday 7:30pm and Thursday 11:00am.
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am
Next delivery is this upcoming Saturday, May 25th. Order by this Tuesday, May 21st.
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.
Order here.
Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We’ll post the next day’s WOD here the day before.
This week is our final week of a variant of the 5-3-1 strength cycle. One difference has been that instead of back squats, we’ve been working on front squats on this cycle.
Let’s start our WOD summary by mentioning that we are finishing this week with… drum roll please… Murph! And we’ll have plenty of options for all levels! Now for the rest of the week, we’ve been getting a lot of requests for more partner WODs and we are happy to deliver. And Monday’s partner WOD involves wheel barrows, which is a movement we haven’t done in a long time. And then Tuesday’s partner WOD, yes a double treat this week, involves the bike, burpees and bag cleans (That will be a good one!). Wednesday and Thursday will be some good short to medium length metcons. On Wednesday we are introducing a different jumping exercise for a good variance on a very functional movement. Friday we will focus on the Snatch, but if you want to avoid the barbell you’ll be able to do a great Elements cardio WOD.
The main goal for Elements is to avoid barbells, complex movements and heavy weights.
We keep the Elements WOD as close to the main WOD as possible. This is so our trainers can reasonably demonstrate, teach and coach all the movements involved, and to keep logistics reasonable. Elements isn’t purely a beginner or scaled version. Though we try to keep it similar to the main WOD, it can be very different sometimes, and at times Elements is in some respects “harder” than the main WOD. Our Elements WODs were never intended to be a totally alternate training program.
Spend extra time warming up and stretching today.
Rx+ – 20:00 AMRAP
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating
Rx – 20:00 AMRAP
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a 12″ box, alternating
*After every 3 rounds, run 400 meters
This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.
Rx+ – 20:00 AMRAP
5 jumping chest-to-bar pull-ups
10 push-ups
20 walking lunges
Rx – 20:00 AMRAP
5 jumping pull-ups
10 knee push-ups
20 walking lunges
*After every 3 rounds, run 400 meters
Murph WOD – Memorial Day Weekend
Saturday 5/25
Everyone needs to register for Murph. The WOD is free for members. We especially need a good headcount for food!
Fire Team 4 Challenge & Fundraiser
Saturday 6/15
Get your team of 4 together now! If you need helping find teammates, then let us know. We’ll get you setup.
3 rounds for time of:
Row 250 meters
12 squat snatches 45/30# [75/45#]
21 knee push-ups [PR push-ups]
PR = palm release
This is a light workout meant to be an all out sprint, but make sure you have good form on all movements.
Shoulder Press
10-8-8-5-3-3
BB-50-65-85-90-PR
Push Press
5-5-3-3
Start at 85% of your shoulder press for the first set of 5. Then go 85-90-PR based off of push-press #s.
Split Jerk
3-3-1-1
Start at 85% of push-press max you just established and then work up from there.
5 Rounds for time:
500m Row
15 Knee Push-ups [Push-ups]
15 Air Squats [Goblet 20/15#]
200m Run
15 Flutter Kicks (2ct) [T2B]
15 Single DB G2O 20/15# [35/25#]
Elements will just do this WOD today.
Yoga – 11:00am
Cleans
8-5-5-3-3 / 1-1-1 / 5-5
SQUAT CLEANS (unless you have good reason not to)
BB-50-60-75-85% / 90-95-PR% / 65-65%
Warm-up / Max. lifts / Work on form
For time: (Cap 10:00)
15 push presses
5 rope climbs
12 push presses
4 rope climbs
9 push presses
3 rope climbs
6 push presses
2 rope climbs
3 push presses
1 rope climbs
Use 1/2 body weight for push presses [3/4 body weight]
If you do not finish, score is +:01 per rep not completed. Each rope climb = 1 rep.
30:00 AMRAP
200m Run
40 Singles Jump Rope
5 Ground to Standing
15 DB Push presses 20/15s [30/20s]
20 Leg Lifts
Each 10m = 1 rep. Each round is 100 reps.
Elements will not do the Cleans.
This weekend (5/17-19) is the Brazil CrossFit Championship and Jessica will be competing in the Individual division. We will make posts throughout weekend. You can see the leaderboard here. The schedule is here. We do not know if it any of it will be broadcast anywhere. We’ll let you know if we find out where and when.
FTX Gold (65+) – 2:30pm
Front Squat
10-8-8-5-3-3-3
BB-50-65-85-90-90-PR
“Nicole”
20:00 AMRAP
400m Run
Max # of pull-ups w/o coming off bar
Enter the following for the score:
0 in the rounds
# of Runs x reps in the reps
Be careful with the pull-up volume on this one. Consider limiting each round to 10 pull-ups max if you have any issues, injuries, are newer or haven’t done high pull-up volume in a while.
Warning: Rhabdo is a real danger for those doing this WOD and overdoing it with the pull-ups. Be smart!
30:00 AMRAP
400m Run or 500m Row
15 Ring Rows [arm = perpendicular under rings]
15 Goblet Squats 55/35# [70/55#]
Rest 2:00
For scoring, every 20m counts as one rep. So each round is 50 reps.
Elements won’t do the Ft. Squats today.
Yoga – 7:30pm
1000m Row
Deadlift
10-8-8-5-3-3-3
BB-50-65-85-90-90-PR
10:00 AMRAP
10 x 5 yd. Shuttle Run (Pole to pole)
10 Burpee Box Jump Overs 24/20″*
10 T2B
*Burpees need to be performed perpendicular to the boxes.
Do main WOD today
2017 Regional Event 3
For time (cap 16:00):
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball
Rope climb, 10 ascents
50 wall-ball
100 double-unders
100-ft. dumbbell overhead walking lunge
Rx+
Men use an single 80-lb. dumbbell and 30-lb. ball.
Women use a single 55-lb. dumbbell and 20-lb. ball.
Rx
Men use a single 45-lb. dumbbell and 20-lb. ball.
Women use a single 30-lb. dumbbell and 14-lb. ball.
2017 Regional Event 3 Elements Version
For time (Cap 16:00):
100-ft. walking lunge [w/ 30/20# any hold]
200 single-unders [50 dbl. unders]
30 wall-ball 14/10# [20/14#]
6 Ground to standing [3 rope climbs]
30 wall-ball 14/10# [20/14#]
200 single-unders [50 dbl. unders]
100-ft. walking lunge [w/ 30/20# any hold]
10-8-8-5-3-3-3
BB-50-65-85-90-90-PR
Murph WOD – Memorial Day Weekend
Saturday 5/25
Everyone needs to register for Murph. The WOD is free for members. We especially need a good headcount for food!
Fire Team 4 Challenge & Fundraiser
Saturday 6/15
Get your team of 4 together now! If you need helping find teammates, then let us know. We’ll get you setup.
Yoga – Tuesday 7:30pm and Thursday 11:00am.
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am
Next delivery is Saturday, May 25th. Order by Tuesday, May 21st.
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.
Order here.
Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We’ll post the next day’s WOD here the day before.
This week is our second week of a variant of the 5-3-1 strength cycle. One difference is that instead of back squats, we will be working on front squats on this cycle.
As always – train smart!
The main goal for Elements is to avoid barbells, complex movements and heavy weights.
We keep the Elements WOD as close to the main WOD as possible. This is so our trainers can reasonably demonstrate, teach and coach all the movements involved, and to keep logistics reasonable. Elements isn’t purely a beginner or scaled version. Though we try to keep it similar to the main WOD, it can be very different sometimes, and at times Elements is in some respects “harder” than the main WOD. Our Elements WODs were never intended to be a totally alternate training program.
Murph WOD – Memorial Day Weekend
Saturday 5/25
Fire Team 4 Challenge & Fundraiser
Saturday 6/15
None today
Only attempt the full Miron WOD as Rxd if you’ve been doing CrossFit consistently for 6+ months and for 4+ times per week. This is heavy and a lot of volume. The back squats and deadlifts should not be more than 75% of your 1RM. Be smart. You have options today.
Miron
5 rounds for time of:
800-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight
Miron Scaled Versions at Rx & [Rx+]
5 Rounds for time of:
400m Run [800m]
23 back Squats at 33% body weight [50%]
13 deadlifts at 75% body weight [100%]
Mirosław “Miron” Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997.
Łucki enjoyed cross-country running and the intensity of CrossFit workouts. When it came to fitness his motto was “100 percent or it’s not worth the hassle.”
Łucki is survived by his wife and son.
5 Rounds for time of:
400m Run [800m]
23 Goblet Squats 35/25# [55/35#]
13 KB Deadlifts 55/35# [70/55#]
Murph WOD – Memorial Day Weekend
Saturday 5/25
Fire Team 4 Challenge & Fundraiser
Saturday 6/15
Bench Press
10-8-8-5-5-5-5
BB-50-65-85-85-85-85
5 Rounds for time of:
Run 200m
15 SDHP KB 70/55# [BB 105/75#]
15 Box Jumps 24/20″ w/ step-ups allowed [No step-ups]
Do main WOD today at Rx or scaled level.
The main goal for Elements is to avoid barbells, complex movements and heavy weights.
We keep the Elements WOD as close to the main WOD as possible. This is so our trainers can reasonably demonstrate, teach and coach all the movements involved, and to keep logistics reasonable. Elements isn’t purely a beginner or scaled version. Though we try to keep it similar to the main WOD, it can be very different sometimes, and at times Elements is in some respects “harder” than the main WOD. Our Elements WODs were never intended to be a totally alternate training program.
Yoga – 11:00am
Deadlift
10-8-8-5-5-5-5
BB-50-65-85-85-85-85
21-15-9 reps for time of:
Dumbbell snatches 45/30# [80/55#]
Bar Dips [Ring dips]
The Rx+ was Rx at the 2017 Regional event 2. Please be careful with the ring dips.
Snatches are alternating and number indicated is the total reps (not per arm).
Please do NOT drop the dumbbells!
For time:
2000m Row
Rest 2:00
then 21-15-9 of:
– Dumbbell snatches 20/15# [30/20#]
– Knee Push-ups [Push-ups]
– Leg Lifts [T2B]
Rest 2:00
2000m Row
FTX Gold (65+) – 2:30pm
Front Squat
10-8-8-5-5-5-5
BB-50-65-85-85-85-85
For time: (Cap 25:00)
150 single-unders
20 pull-ups [12 bar muscle-ups]
10 squat cleans 85/55# [115/75#]
150 single-unders
15 pull-ups [9 bar muscle-ups]
15 squat cleans 85/55# [115/75#]
150 single-unders
10 pull-ups [6 bar muscle-ups]
20 squat cleans 85/55# [115/75#]
150 single-unders
Yes! Single-unders. No double-unders today for any level!
This isn’t an easy WOD at Rx, and especially at Rx+, be smart. Challenge yourself appropriately. Always scale, modify and adapt as needed to get the best workout possible while keeping things safe. The Elements WOD if done at intensity will be challenging.
4 Rounds for time of:
100 Single-unders
20 Ring Rows [Arms perpendicular under rings]
20 Walking lunges (1ct) [Goblet lunges 35/25#]
20 Leg Lifts [Hanging Knee Raises]
Especially on the ring rows, don’t just go through the motions. Make sure you’re at an angle that makes it challenging. You want to keep improving. Note the angle and keep reducing it over time until you can do it with arms perpendicular under rings. Rx+ has to be perpendicular under rings.
Yoga – 7:30pm
Thruster Skillwork
Shoulder Press
10-8-8-5-5-5-5
BB-50-65-85-85-85-85
5 Rounds of 15s On / 45s Off
– Thrusters 95/65# [135/95#]
– Pull-ups [Wt. Pull-ups 55/35#]
– Burpees
Switch exercises during each rest period.
Score = total reps
The Thruster weight shouldn’t be more than 70-80% for those that have been attending 3+ x per week and for more than 6 months. No more than 60% for beginners. Between 60-70% for everyone else.
5 Rounds of 15s On / 45s Off
– DB Thrusters 20/15s [30/20s]
– Ring Rows w/ arms perpendicular to rings at bottom [pull-ups]
– Burpees
Switch exercises during each rest period.
Score = total reps
None today
For time complete the following chipper:
50 cal Bike
500m row
50 Burpees
50 RKBS 55/35# [American]
50m Walking Lunges w/ DB 45/30s any hold [Overhead]
50m Bear Crawl [Handstand Walk]
50 Wall Ball 14/10# [20/14#]
50 Back/Hip Extensions [w/20/14# Med Ball]
1000m Run
Do not drop DBs. Perform in heats w/ new heat starting after the prior heat completes bike.
Do main WOD today
Murph WOD – Memorial Day Weekend
Saturday 5/25
Fire Team 4 Challenge & Fundraiser
Saturday 6/15
Yoga – Tuesday 7:30pm and Thursday 11:00am.
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am
Next delivery is this Saturday, May 25th. Order by this Tuesday, May 21st.
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.
Order here.
Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We’ll post the next day’s WOD here the day before.
This week start a new variant of the 5-3-1 strength cycle. One difference is that instead of back squats, we will be working on front squats on this cycle.
One of the things that makes CrossFit so effective is doing workouts at intensity with weight. Stressing the skeletal and muscular system with a load bring about much great results than doing the same movements with little or no weight. This is a distinguishing trait between what we do and what many others do, especially those national fitness chains. But the key to doing this safely and successfully lies in following these 3 principles:
This week, as in some of the past few weeks, there are some WODs where the Rx and Rx+ weights are pretty heavy. Please leave your ego at the door. Rx and Rx+ are just targets/goals. You need to pick the right weight for you for each of these WODs. The weights for the WODs this week should really not be more than 70-80% of your 1RM. If you are a beginner, then this should really be even lower at around 50-60%. If you’ve been doing this for a long time, but not consistently, then you shouldn’t go above 60-70%. Please keep this in mind as you consider these WODs. Our goal here is to stretch some of you that are ready to go heavier here and there. It is definitely not our goal for anyone to go overboard and get hurt.
As always – train smart!
Murph WOD – Memorial Day Weekend
Saturday 5/25
Fire Team 4 Challenge & Fundraiser
Saturday 6/15
One of the tenets of CrossFit is to “Regularly learn and play new sports”.
Why do we do what we do? It’s to live life to the fullest. What is the point of doing all this work and not using it to enjoy life? Part of why CrossFit is so awesome is that if someone where to come to you and say, “Hey, let’s go do _________!”, you are physically fit enough to be able to say “Yes” to whatever is being suggested. Could you tomorrow go on a 10-mile hike through the Rockies? What if someone invited you to go Scuba Diving in the Bahamas? How about a 5K obstacle course race? Play a soccer game with your church youth group? Whatever it is, the answer shouldn’t be, “Uh. I don’t think I could do that.” The answer should be, “Yeah, heck, why not? That sounds like fun!”
This Saturday we are doing something different! All our classes will be Yoga. Male or female, young or more mature, we expect to see you at our classes. Hey, you might discover and learn something new!
8:00 am – Yoga
9:00 am – Yoga
10:00 am – Family WOW! / Intro / Open Box
11:00 am – Yoga
12:00 pm – Open Box
Olympic Snatch Skillwork
Snatch Grip Deadlift
8-5-5-3-3
50-65-75-85-90%
Snatch
8-5-3-3 / 1-1-1-1-1
BB-50-65-80 / 90-95-PR-PR-PR
To have time for WOD, you’ll probably skip sets of 1. Those really focusing on developing their Snatch today will probably need to skip the WOD.
To really work on Snatch, you may have to skip WOD. If you want to do the WOD, then you’ll probably need to skip the sets of 1 in the Snatch today.
[50]-40-30-20-10 reps for time of: (Cap 15:00)
Wall-ball 20/14 @ 10’/9′
Box jumps 24/20″
If you don’t finish in 15:00, add +:01 per rep not finished. It’s going to be real tough to finish Rx+ in 15:00.
Rx = 40-30-20-10 reps / Allowed to do step-ups
Rx+ = 50-40-30-20-10 reps / Can’t do step-ups
Don’t do Rx+ unless you think you can complete in 15:00, i.e. your Karen time is 6:00 or less
Do main WOD today.
Yoga – 11:00 am
None today
Happy Birthday Charlene! You asked for it, and here it is!
Glad you’re young and fit enough to crush this WOD!
Lumberjack 20
For Time
Lumberjack 20 Elements
For time:
20 KB Deadlifts 70/55#
Run 200m
20 Russian KBS 45/30#
Run 200m
20 Goblet Squats 45/30#
Run 200m
20 Burpees
Run 200m
20 Ring Rows
Run 200m
20 Box Jumps/Step-ups 20/18″
Run 200m
20 DB Thrusters 20/15s
Run 200m
Rx – As written
Rx+ – Go through 2x
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
This workout is in honor of these soldiers, one month after the murderous rampage.
FTX Gold (65+) – 2:30pm
20:00 AMRAP
200m Run or Row
20 shoulder presses 75/45#
20 back extensions
Each 10m of run or row is 1 rep.
20:00 AMRAP
200m Run or Row
20 DB shoulder presses 20/15s [30/20s]
20 back extensions
Each 10m of run or row is 1 rep.
(After WOD today)
– Max. Height Box Jump
– Broad Jump
Yoga – 7:30pm
4 Rounds of 90s on / 30s off (Switch exercises each time):
– Handstand walk or progressions there of
– L-Sits on rings or progressions there of
– Muscle-ups or progressions there of
Thruster Skillwork
Thrusters
1-1-1-1-1-1-1
(Elements will not do the weighted thrusters)
None today
10:00 AMRAP
Row 250m
15 DB Thrusters 20/15s [30/20s]
OHS Skillwork / Warm-up
OHS
Warm-up as needed. Do shorter sets of 3-6 reps with increasing weight until you are ready to try a set of 15 at the heaviest weight possible.
20:00 AMRAP
10 dumbbell squat cleans 30/20s [45/30s]
15 Jumping pull-ups [Pull-ups]
20 box jumps 24/20″ Rx-Step-ups OK [Rx+=No step-ups]
Do NOT drop DBs
No strength work for Elements. Do the following 3 with 5:00 of rest between each. The row is only there as an alternate to the run. Note that Elements today will take between 40-50 minutes not including warm-up. (Elements does not equal easy. Elements are challenging workouts. Elements means no barbells and no complex movements. Today is a tough workout. Scale and/or modify as needed.)
5:00 AMRAP of Bike for Cals
Rest 5:00
20:00 AMRAP
10 dumbbell squat cleans 20/15s [30/20s]
15 Ring Rows [Pull-ups]
20 step-ups to a 20″ box [24″]
Step-up height is same for M/F. It just changes depending on Rx or Rx+
Rest 5:00
Max effort 1 mile run (Alternate – 2k Row)
Yoga – Tuesday 7:30pm and Thursday 11:00am.
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am
Next delivery is this Saturday, May 25th. Order by this Tuesday, May 21st.
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.
Order here.
Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We’ll post the next day’s WOD here the day before.
This week we are off cycle on strength and will be focusing on other movements. On Monday we are doing the OHS which is great for focusing on overall strength, including core and mid-line stabilization, and range-of-motion. The OHS is probably one of the best tests of your mechanics and ROM. Tuesday will challenge your gymnastics skills, which are great for overall physical strength and well-being. And on Tuesday we will also do heavy Thrusters! Wednesday will see us testing our jumping abilities, which is another skill that’s about as functional as functional gets. Thursday has no separate strength as the WOD itself offers plenty and is a long one. Friday will give us an opportunity to work on the Snatch. The Olympic lifts have no equal when it comes to developing overall power.
Last week we saw a lot of running, we are backing off this week to give you a chance to recover. This week you will get a pretty good variety of WODs. On Saturday we are doing something very different – all classes will be Yoga! One of the tenets of CrossFit is to try new things. You will benefit from this.
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!
Family WOW – 10:00am
A fun class for the whole family!
None today.
“Wes”
For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate
Please don’t drop plates outside on concrete/asphalt.
Women: 20″ box / 135# / 15# plate.
If the weather is bad, row 1,000m instead, but don’t mark Rx since this is a benchmark WOD.
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.
Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“
Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
Run 800m or Row 1000m
Then do 5 rounds of:
– 20 ring rows (arms perpendicular to ground) [pull-ups]
– 20 step-ups 24/20″ box [box jumps]
– 20 wall ball 14/10# @10’/8′ [20/14# @ 10/9′]
Then run 800m or row 1000m
Sumo Deadlift High-pull (SDHP)
8-8 / 5-5-5-5
50-60% / 70-75-85-85-85%
Good Mornings
8-8-8
21-15-9 reps for time of:
S2O 95/65# [135/95#]
Pull-ups [C2B]
For time:
30 Jumping Jacks [Burpess]
20 DB S2O 25/15s [30/20s]
20 Ring Rows [Pull-ups]
10 DB S2O 25/15s [30/20s]
10 Ring Rows [Pull-ups]
20 DB S2O 25/15s [30/20s]
20 Ring Rows [Pull-ups]
30 Jumping Jacks [Burpees]
Yoga – 11:00am
Snatch Skillwork
Snatch Balance
3-3-3-3
50-60-75-90%
Snatch
1-1-1-1-1
Squat snatch unless there’s a really good reason not to.
None today. You will spend the whole class working on the snatch or doing “Jerry”.
Jerry
For time:
If the weather is bad, substitute 3 mile Bike for each 1 mile run. But in that case, don’t mark Rx since this is a benchmark WOD.
FTX Gold (65+) – 2:30pm
Dumbbell Strict Press
8-8 / 5-5-5-5
50-60% / 75-85-85-85%
2 rounds for time:
10 Deadlifts 255/175# [315/225#]
20 HSPUs [4.5-in./3-in. deficit]
30 Front Squats 75/55 [95/65]
Leave your EGO at the door. You do NOT have to do every WOD Rx, and definitely not Rx+. This is a hard WOD. Scale accordingly or do Elements (Elements is a great WOD that will burn if done at intensity). If you are not moving at a decent pace on this WOD, then you went above your level. We are here to help people be in shape and change their lives accordingly, but you have to be smart and know how to appropriately challenge yourself. Talk to our trainers if you have questions.
3 rounds for time:
15 KB Deadlifts 55/35# [70/55#]
15 HR Push-ups
15 Goblet Squats 55/35# [70/55#]
Yoga – 7:30pm
If you don’t know how to climb the rope or aren’t very good at it, then do the skill work. Otherwise do the Rope Climb AMRAP.
Rope Climb Skillwork or 3:00 AMRAP of Rope Climbs
400m Max Effort Run
For time do 21-5-9 of: [Cap 12:00]
Thrusters 105/75# [135/95#]
SDHP 105/75# [135/95#]
[Rx+]
Don’t go Rx+ unless your 1RM for thrusters and SDHP is 165+/120+ .
For time do 30-20-10 of:
DB Thrusters 15/10s [20/12s]
KB SDHP 35/25# [55/35#]
[Rx+]
Back Squat
8-8 / 5-3-3-1 / 3-3
BB – 50% / 65-80-90-PR% / 65-65%
Do not use back racks without safety catches for back squats.
5 rounds of the following:
Row sub 1:45/2:00 [1:30/1:45] for as long as possible
Rest 1:00
Then go run 400m in under 2:00/2:15 [1:45/2:00]
Rest 1:00
(In inclement weather, do a .75 mile bike instead of 400m run)
[Rx+ times]
Talk to our trainers for scaling and setting an appropriate goal if you can’t row sub-1:45/2:00.
Score each round separately = # of seconds you rowed sub the indicated time + # of seconds you ran under the 400m time cap. Enter # of seconds as reps.
Do NOT be discouraged if you can’t run or row at these paces. Make it a goal, whether short or long-term to get there or as close as possible. Running is about as functional a movement as functional gets. We should be able to run for short, medium and long distances. We should be able to run carrying nothing or under load. Keep working. Keep improving. Keep at it! Do the best you can today, and if your score is 0, then so be it. The win is that you did it. If you keep it up with consistency, then you will get better!
Do main WOD today.
Yoga – Tuesday 7:30pm and Thursday 11:00am.
FTX Gold (55+) – Wednesday 2:30pm
Family WOW! – Saturday 10am
Next delivery is this Saturday, May 25th. Order by this Tuesday, May 21st.
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.
Order here.
Please look at Wodify for the specific daily WOD announcements. They are available a week in advance. We’ll post the next day’s WOD here the day before.
We finish our current strength cycle on Monday with back squats, then you’ll see a mix of Olympic lifts (or components thereof) and DB lifts for the next couple of weeks until we resume a new strength cycle. Now that we have nicer weather, we are focusing this week on running – lot’s of running! Mixed into the running you will see quite a bit of gymnastics movements and heavier than usual lifts in the WODs. One of the things that makes CrossFit so effective is doing weight at speed, but form and range of motion are the priority. Do NOT go heavy on these WODs unless you’ve been training consistently with good mechanics and mobility. Leave your EGO at the door. You do not have to go Rx, and much less Rx+, every time. You are not less of an athlete if you scale, modify or adapt – that is call training smart! Bob modifies his WODs here and there for optimal workouts. Be like Bob!
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!
Special Event Easter Egg Hunt – 10am – 11am
All kids 3-8 are invited (for members and non-members alike).
Special Easter Surprise WOD!
Do main WOD today.
10 Rounds for time of: (Cap 25:00)
DB Lunge 10 yards (Dist. between 2 poles)
10 Burpees
Any hold allowed on DBs as long as hands are holding handles of DBs and clearly in control of DBs. No dropping DBs!
Rx – 30/20s
Rx+ – 45/30s
Elements – 20/12s
If you are newer or haven’t worked out consistently in the past few weeks, then consider doing less rounds.
Do main WOD today
Do strength after WOD today.
Shoulder Press
8-8 / 5-3-3-1 / 3-3
BB – 50% / 65-80-90-PR% / 65-65%
Yoga – 11am – 12pm
Deadlift
8-8 / 5-3-3-1 / 3-3
BB – 50% / 65-80-90-PR% / 65-65%
FGB: KB-style: 1:00 each, 3x through
Shoulder to Overhead
Squat (any hold)
Russian KB Swing
Lunges (any hold)
Snatch (any style)
Rest
Rx + = 55/35#
Rx = 35/25#
Do main WOD today.
FTX Gold (65+) – 2:30pm – 3:30pm
Overhead Squat
8-8 / 5-3-3-1 / 3-3
BB – 50% / 65-80-90-PR% / 65-65%
Do not use back racks for OHS.
Do lighter weights of the OHS from the ground to warm-up for snatch.
IWT/Snatch, 5 Rounds of:
6 Snatches
2:00 “cardio”
Rest 2:00
——–
Do each “Cardio” exercise (in any order) 1x:
Row, Bike, Shuttle Run, R-KBS, Jump Rope
Rx+ Squat Snatches, 70/55# KB
Rx: Power Snatches, 55/35# KB
Score each round separately, and each round is recorded as reps. Total reps = lbs. of barbell + cardio reps.
1 R-KBS = 1 rep
1 Calorie on Bike or Rower = 2 Reps
10 yard Shuttle Run = 1 rep
10 Singles = 1 rep, 2 D/U = 1 rep
You may NOT drop your barbell during your set of 6. If you do, you can start the set over, consider using less weight, or take a zero for that round on the lift.
Elements will just do 8-8 / 5-5 for OH squat. Primarily just to work on technique.
Perform the following exercises 2x through. Each exercise will be performed for 2:00 for reps with a 1:00 rest in between. (29 minutes total)
– RKBS 35/25# [55/35#]
– Bike
– Rower
– Shuttle Run 10 yds
– Jump Rope [Rx+ must do D/Us]
1 R-KBS = 1 rep
1 Calorie on Bike or Rower = 2 Reps
10 yard Shuttle Run = 1 rep
10 Singles = 1 rep, 2 D/U = 1 rep
Score = Total number of reps performed as per values above.
