•  Jul 09, 2014

071014 – Thursday – Push Press, TTB, Burpee

The briefing…

The briefing…


CrossFit Class

Mobility:
Banded Double Arm OH Stretch

10 Rounds for Reps:
15 Seconds Push Press (115/83)
45 Seconds Rest
15 Seconds TTB
45 Seconds Rest
15 Seconds Burpees
45 Seconds Rest

Post-Workout Mobility:
Shoulder Flexion Smashing


Strength Class

Strict Ring Dips:
8-8-8-8

False-Grip Ring Pull-Ups:
7-7-7-7

Tru Push Ups:
8-8-8

Ring Rows:
8-8-8


Competition Class

Thursday – 071014 – Primer Cycle (04/21)

Post thoughts and results to “comments”.

 •  Jul 08, 2014

070914 – Wednesday – Power Snatch, Hang Snatch, OHS, Snatch-Grip Jerk

Anxiously watching and mentally preparing for the challenge ahead...

Anxiously watching and mentally preparing for the challenge ahead…

CrossFit Class

5 Rounds, for maximum load:

7 Cycles:
Power Snatch +
Hang Snatch +
OHS +
Snatch-Grip Jerk from the Back +
OHS

Complete this workout with the same format in mind as the Bear Complex, i.e. movements can be compounded as desired and rest is acceptable so long as the bar is never put down during a round.

Rest as needed between rounds. Athletes should attempt what they anticipate will be their heaviest set on their third round.

Mobility:
Shoulder Smash with Lax Ball (2 minutes per side)


OLY Class

Sotts Press:
3-3-3-3

Snatch Balance:
3-3-2-2-1-1

Snatch Starts:
3-3-3-3


Endurance Class

Part One:
Plyometric Drills

Part Two:
Death by 10 M

…Rest 5 Minutes…

2 x 400 M with 2 minutes rest


Competition Class

http://dorealwork.com/category/wod/

Post thoughts and results to “comments”.

 •  Jul 07, 2014

070814 – Tuesday – Row, Air Squat, Burpee, Shuttle Sprint

Erin S. looking smooth on the erg...

Erin S. looking smooth on the erg…


CrossFit Class

Pre-Workout Mobility:
Banded Hip-Grinder (2 minutes per side)

2 x Tabata Row
Rest exactly 4 minutes between cycles

EMOM 15 Minutes:
10 Air Squats
3 Burpees
(2) 10 M Shuttle Sprints


Strength Class

Back Squat:
10-8-6-6

Strict Press:
10-10-8-8

Straight-Legged Deadlift:
8-8-8

Barbell Roll-Outs:
10-10-10

Post thoughts and results to “comments”.

 •  Jul 06, 2014

070714 – Monday – Hang Clean, Russian KB Swing, Ring Dip

Coach Mary showing us her superior mobility...

Coach Mary showing us her superior mobility…


CrossFit Class

Hang Clean:
3-3-3-3-3

7 Rounds For Time:
3 Hang Cleans (75% of 3 RM)
6 Russian KB Swings (72/53)
9 Ring Dips

Mobility:
Hamstring Smashing (2 minutes per side)


OLY Class

Halting Clean Above Knee:
2-2-2-2

2 Position Clean (Floor + Below Knee):
2 x (1 + 2)
3 x (1 + 1)

Bent Over Row:
5-5-5-5


Endurance Class

Part One:
4 x 100 M Stride

Part Two:
15 Hill Repeats for time

Cool-down:
Planks

Post thoughts and results to “comments”.

 •  Jul 05, 2014

070614 – Sunday – Run, Bench Press, Pull-Up

PLEASE NOTE WE’VE MADE SOME SCHEDULING UPDATES AS OF MONDAY, JULY 7 – Namely, Competition Classes start at CFMPLS-Northeast on Monday, there are no longer 11am classes or Thursday evening classes at the NE gym, Mobility and Yoga are cancelled for the remainder of the summer Downtown, and we’ve added a 4pm Open Gym time Downtown Mon-Fri. Click here for the full schedule.

Coach Chris awaiting the arrival of his athletes...

Coach Chris awaiting the arrival of his athletes…


CrossFit Class

2 Rounds:
1 Mile Run
Max Reps Bench Press (BW)
Max Reps Pull-Ups (BW)

Athletes will record a separate cumulative score for both the bench press and pull-ups. There should be little rest between the mile run, the bench press, the pull-ups and the beginning of the second round.

Post thoughts and results to “comments”.

 •  Jul 04, 2014

070514 – Saturday – Deadlift, WB Shot, Broad Jump, Tuck Jump, Shoulder Roll

Pop quiz, what team does Grant W. hope prevails as champion of the 2014 World Cup...

Pop quiz, what team does Grant W. hope prevails as champion of the 2014 World Cup…


CrossFit Class

Deadlift:
1 x 3

5 Rounds for Maximum Output and Minimum Time:
8 WB Shots (AHAP)
7 Broad Jumps (AFAP)
6 Tuck Jumps (AHAP)
5 Shoulder Rolls (Alt L and R Shoulder)


Oly Class

Power Clean from Power Position:
2-2-2-2

Clean Pull + Clean + Front Squat:
2 (2 + 2 + 2)
1 + 2 + 1
2 (1 + 1 + 1)

Clean Pull Down:
2-2-2-2

Post thoughts and results to “comments”.

 •  Jul 03, 2014

070414 – Friday – Deadlift, Burpee Box Jump, Run

Louis “Louie” Zamperini who died July 3, 2014 at the age of 97, was an American World War II prisoner of war survivor, inspirational speaker, and Olympic distance runner.  In April of 1943, after his plane crashed during a search and rescue expedition, Louie and two crewmates spent 47 days adrift at sea before being captured by the Japanese Navy.  After the war Louie launched a career as a Christian motivational speaker.

Louis “Louie” Zamperini who died July 3, 2014 at the age of 97, was an American World War II prisoner of war survivor, inspirational speaker, and Olympic distance runner. In April of 1943, after his plane crashed during a search and rescue expedition, Louie and two crewmates spent 47 days adrift at sea before being captured by the Japanese Navy. After the war Louie launched a career as a Christian motivational speaker.


CrossFit Class

“Louie”
For Time:
In Teams of 2 Complete the Following:
97 Deadlifts (225/163)
47 Burpee Box Jumps (24/20)
3 Miles of Running

The two athletes may partition or fragment the deadlifts and miles any way they choose, however, the burpee box jumps must be completed in full by both athletes.

Post thoughts and results to “comments”.

 •  Jul 02, 2014

070314 – Thursday – Power Snatch, Hang Snatch, OHS, Row

Coach Sara in the moment...

Coach Sara in the moment…


CrossFit Class:

For Load:
1 Power Snatch +
1 Hang Snatch +
2 OHS

EEMOM for 12 Minutes:
3 Hang Snatches (AHAP)
EOMOM for 12 Minutes:
150 M Row

Both the EEMOM and EOMOM segments will be performed against the same 12 minute running clock.


Strength Class

Nose and Toes:
3x HS Hold Facing Wall (30-60 seconds/rep)

HSPU:
7 x 5

Strict C2B Pull-Ups:
7 x 5

Ring Push-Ups:
4 x 8

Ring Rows:
4 x 8

Post thoughts and results to “comments”.

 •  Jul 01, 2014

070214 – Wednesday – Run, Row, Russian KB Swing, Burpee, Box Jump

Jeff A. getting gritty on a bar-facing-burpee...

Jeff A. getting gritty on a bar-facing-burpee…


CrossFit Class

3 Rounds for time:
800 M Run
500 M Row
21 Russian KB Swings (72/53)
21 Burpees
21 Box Jumps (24/20)

Mobility:
Foam Roller Free-For-All (3-5 minutes on the roller)


OLY Class

Push Press + Power Jerk + Jerk:
2 + 2 + 2
1 + 2 + 2
2 (1 + 1 + 2)

Front Squat + Jerk:
2 (2 + 2)
2 (2 + 1)
2 (1 + 1)

Front Squat:
2-2-1-1


Endurance Class

For time:
5k Run

Post thoughts and results to “comments”.

 •  Jun 30, 2014

070114 – Tuesday – Front Squat, Thruster, Pull-up

Corey T. at the top of the thruster demonstrating great extension...

Corey T. at the top of the thruster demonstrating great extension…


CrossFit Class

Pre-WoD Mobility:
Hip Grinder (2 minutes/side)

Front Squat:
3-3-3-3

“Fran”
21-15-9 Reps for time:
Thrusters (95/63)
Pull-Ups


Strength Class

Front Squats:
12-10-8-6-4

Press:
10-10-10-10

Romanian Deadlifts:
5-5-5

Strict Parallel Bar Dips:
8-8-8

Post thoughts and results to “comments”.