Workout of the Day

Tue Dec 11

STRENGTH:

5 - 4 - 3 - 2 - 1, Clean & Jerk
* Build to a moderate single. All other sets are TnG.

CONDITIONING:

AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks

Continue to Climb By (3) Repetitions Until 7:00.

Barbell: 135/95

Mon Dec 10

STRENGTH:

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
*From Rack, Barbell Loaded at 64% of 1RM Front Squat For Both Lifts

CONDITIONING:

For Time:
60 Double Unders, 30 Power Snatches (75/55)
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Toes to Bar
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Power Snatches (75/55)
* 15 Minute Time Cap

Wed Dec 05

CONDITIONING:

AMRAP 3:
21 Overhead Squats (95/65)
21 Lateral Bar Burpees
Max Calorie Row

  • Rest 3 Minutes

AMRAP 3:
18 Overhead Squats (115/80)
18 Lateral Bar Burpees
Max Calorie Row

  • Rest 3 Minutes

AMRAP 3:
15 Overhead Squats (135/95)
15 Lateral Bar Burpees
Max Calorie Row

  • Rest 3 Minutes

AMRAP 3:
12 Overhead Squats (155/105)
12 Lateral Bar Burpees
Max Calorie Row

Mon Dec 03

Monday is our dunk tank. For those of you who don’t know, we bring in a body fat testing truck twice a year to help give us a baseline for our diet and nutrition goals. If you have been letting your nutrition and diet go by the wayside, convincing yourself it doesn’t make a difference, you are lying to yourself. It is the #1 marker for your health, athletic performance and vitality. If you have never done it I HIGHLY recommend you get in that tank.

If you’d like to test, bring a swimsuit and a towel and jump in before you workout. The truck will be at the gym from 5:30AM - 6:00PM. Today’s WOD will be an open gym style partner workout to accommodate varying testing times.

“LAKEWOOD 4”
800m Run
23 Burpee Pull Ups (*Mark)
101 Box Jumps (*Tina)
400m Run Backwards
121 Push-Ups (*Ronnie)
135 Sit-ups (*Greg)
800m Run
9 Ground to overhead (185#/135#) (Number of kids left behind)

*Badge Number

Fri Nov 30

For those competing on Saturday this is a great day to get together with your team for a little workout, a coach can help you scale the intensity so that you are ready for tomorrow. If you are not competing in tomorrow’s competition this will be an awesome team workout! If you want to come in and get the blood moving and stretch, just let the coach know.

WOD briefing starts at 8:30 so please arrive before then. First heat begins promptly at 9:00am

CONDITIONING:

Teams of 3
2 Rounds:
40 Toes - 2 - Bar
100 Power Snatches (75/55)
40 Toes - 2 - Bar
100 Box Jump Overs (24/20)
40 Toes - 2 - Bar
100 Thrusters (95/65)
* 30 Minute Time Cap

Wed Nov 28

Remember we have our annual Body Comp challenge starting next Monday, the body fat truck will be here all day. Click link above to sign-up, we only do this once a year, don’t miss out!

STRENGTH… CONDITIONING… ? THE WOD:

Alternating On the Minute x 16 (4 Rounds)
Minute 1: 50′ Front Rack Kettlebell Walking Lunge (53’s/35’s)
Minute 2: 7 Deadlifts (275/185) + 12 Handstand Shoulder Taps
Minute 3: 60 Double Unders
Minute 4: Rest

  • If you have a handstand walk, complete a 25’ handstand walk in lieu of taps.

CASH-OUT:

3 Rounds NFT:
30/20 Cal Row
30 Abmat Sit-Ups

Mon Nov 26

Remember we have our annual Body Comp challenge starting next Monday, the body fat truck will be here all day. Click link above to sign-up, we only do this once a year, don’t miss out!

STAMINA SQUATTING:

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats

*Barbell Loaded at 61% of 1RM Front Squat For Both Lifts, Bar comes from the rack.

CONDITIONING:

For Time:
40 Kipping Handstand Push-ups
20 Ring Muscle-ups
10 Rounds of Macho Man (155/105)

* Macho Man consist of 3 power cleans, 3 front squats, 3 jerks. Scale HSPU to HR PU or Pike PU. Scale MU to 30 Strict C2B Chin-Ups (seated if needed), if you start on MU but fail to complete 20 multiply remaining reps by 2 and finish with chin-ups.

Wed Nov 21

THANKSGIVING HOURS ARE POSTED ON SCHEDULE

BARBELL CYCLING:

Barbell Cycling
On the 0:00 – Clean Complex @ 45%
On the 4:00 – Clean Complex @ 50%
On the 8:00 – Clean Complex @ 55%
On the 12:00 – Clean Complex @ 60%

  • Clean Complex (Without Dropping Bar)
    3 Rounds:
    1 High Hang Squat Clean
    1 Hang Squat Clean
    1 Squat Clean

CONDITIONING:

5 Rounds:
200 Meter Run
2-4-6-8-10 Double Kettlebell Thrusters (53’s/35’s)

Fri Nov 16

Remember that our Mobility seminar is this weekend. We will not be holding any weekend classes. Also, Monday as well as the end of next week’s schedule is posted, please reference it for available class times etc.

CONDITIONING:

AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)

In Time Remaining…

Max Rounds:
5 Chest to Bar Pull-ups
7 Push Press (95/65)
21 Air Squats

Tue Nov 13

CONDITIONING:

6 Min AMRAP:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (70/44)

  • Rest 3 Minutes

5 Min AMRAP:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings

  • Rest 3 Minutes

4 Min AMRAP:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings

  • Score is a continuous running count, you will pick up where you left off after each rest interval. For added challenge or just to work on overall strength, complete gymnastics portions strict. MU scale will be either 4 ring turnovers or 8 V-ups.

Mon Nov 12

FINAL DAY TO REGISTER FOR TEAM COMP!!!! CLICK LINK ABOVE

HERO-Alex%20Viola.jpg

“Viola”

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.


Tue Nov 06

SEE LINK ABOVE FOR COMPETITION DETAILS, LAST DAY TO REGISTER IS MONDAY 11/12

CONDITIONING:

For Time:
21 Hang Power Cleans (135/95)
21 Barbell Facing Burpees
100 Double Unders

15 Hang Power Cleans (135/95)
15 Barbell Facing Burpees
75 Double Unders

9 Hang Power Cleans (135/95)
9 Barbell Facing Burpees
50 Double Unders

GYMNASTICS CASH-OUT:

This is 100% optional, done on your own.
AMRAP 4 at Each (8 Minutes Total):
1st AMRAP x 4: 3 Strict Chest to Bar Pull-Ups + 5 Strict Handstand Push-ups
2nd AMRAP x 4: 5 Strict Ring Dips + 7 Horizontal Ring Rows

Mon Nov 05

SEE LINK ABOVE FOR COMPETITION DETAILS, LAST DAY TO REGISTER IS MONDAY 11/12

STRENGTH:

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
* Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts)

CONDITIONING:

5 Rounds For Time:
20/14 Calorie Row
10 Clean and Jerks (115/80)