Thursday, February 21 2019

Chris.

Chris.

The 2019 Opens start today and the first Intramural Open event is TONIGHT!
8:00 PM, come watch the event get announced and then do it!
Remember, team spirit points - wear your team color, each week the team with the best team spirit will win the bonus spirit points!

Push Press
6 Sets
2-3 Reps
Rest 2-3 Minutes between sets
Between Sets accumulate 45-60 seconds in a plank hold
*Extra challenge do the plank with hands on a set rings!

For Time
22-16-10
Renegade Rows
Ring Dips
500 Meter Row

Sunday, February 17 2019

Shelly.

Shelly.

 Yoga is cancelled today. Sorry for any inconvenience!

2 Rounds of CF Warm Up

EMOTM 10
Odd: 125/100 m Ski Erg
Even: Double Unders

*Set a number of double unders that will be tough to do unbroken but that ou may be able to do.

EMOTM 10
Odd: 1 Shuttle Sprint
Even: 200' Singlar Arm KB Front Rack Carry and in other hand, farmers Carry - Go heavy!
Switch after 100'

Shuttle Sprint is out and back style
5-10-15-20
Yards
Follow white lines on turf

Thursday, February 14 2019

Make sure you wish your Swolemate a Happy Valentine’s Day!

Make sure you wish your Swolemate a Happy Valentine’s Day!

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EMOTM 10
3 Power Snatches

Build over the course of the 10 sets to today’s heavy set. It will be heavier than what you plan on using in the workout.
For the first 5 sets, touch and go reps. For the last 5, drop and reset each rep.

"LIghtning Rod"
AMRAP 15
15 Wall Balls (20/14)
12 Box Jump Overs (24"/20")
9 Power Snatches (95/65)
*Know you would go unbroken on all Wall Ball sets? Use 30/20.

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Wednesday, February 13 2019

Peter.

Peter.

Back Squat
4 x 3
Rest 3 minutes between sets

Increase the weight you used on February 9, 2018 by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 1-2 reps of each set extremely difficult.

"Double Crutch"
In 12 Minutes
27-21-18-15-12
Dumbbell Deadlifts (50/35 lbs)
75 Double Unders after each round
Every 2 Minutes, 6 Dumbbell Box Step Ups

Monday, February 11 2019

Allie working hard, David having fun.

Allie working hard, David having fun.

Every 2 minutes, for 18 minutes (3 sets of each):
1) 12 Weighted Hip Extensions
2) 10-20 Strict Tempo Push-Ups @ 1111
3) 6-8 Controlled Pace Chin Ups (Weighted if able) or 4 Negatives or 6-8 Seated Ring Chin-Ups


In 6 Minutes Complete:
750/600 Meter Row
20 Toes to Bar
40 Dumbbell Front Rack Walking Lunges (50/35 lbs)
Rest 6 Minutes and repeat 1 more 6 minute work interval.
If you did not complete the work in 6 minutes, stop at the 6 minute mark and rest. Try to beat your score on the next 6 minute work interval.

Sunday, February 10 2019

Barnaby.

Barnaby.

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1-
10 Box Jumps (24"/20")
6 Renegade Rows (3/arm)
Station 2-
10 Burpees
5 Dumbbell Clean and Jerk
Station 3-
300 Meter Run w/Med Ball
Teammates can only rotate after the running partner returns. Record total rounds and reps per station.

Wednesday, February 6 2019

Farshad.

Farshad.

Upcoming Events!

The 2019 Intramural Open!

Join us for our yearly Intramural Team Competition!
This is a global event for all CrossFitters, aged 13 to 99+, Scaled and Rx!
February 21 through March 24!

LAST DAY TO SIGN UP: TODAY!

LEARN MORE

SIGN UP

Double Under Clinic with Jon Gilson, Saturday, Feb 9 - For beginners and advanced athletes—improve your double-unders or get your first one!
Only 2 spots left!

DOUBLE UNDER CLINIC

5 Rounds
Each round is 3 minutes.
Row 500 Meters
Max Rep Strict Handstand Push-Ups
Rest 3 minutes between sets.

Tuesday, February 5 2019

Jesse.

Jesse.

Upcoming Events!

The 2019 Intramural Open!

Join us for our yearly Intramural Team Competition!
This is a global event for all CrossFitters, aged 13 to 99+, Scaled and Rx!
February 21 through March 24!

LAST DAY TO SIGN UP: TOMORROW!

LEARN MORE

SIGN UP

Double Under Clinic with Jon Gilson, Saturday, Feb 9 - For beginners and advanced athletes—improve your double-unders or get your first one!
Only 2 spots left!

DOUBLE UNDER CLINIC

Deadlift
Every 3 minutes for 18 Minutes 6 sets
3 Reps @ 75%
*No bouncing - dead stop.

”Drill Bit”
6 Rounds For Time
9 Hang Power Cleans
9 Bar Facing Burpees
200 Meter Run

Monday, February 4 2019

Andrea.

Andrea.

Upcoming Events!

The 2019 Intramural Open!

Join us for our yearly Intramural Team Competition!
This is a global event for all CrossFitters, aged 13 to 99+, Scaled and Rx!
February 21 through March 24!

LAST DAY TO SIGN UP: FEB 6

LEARN MORE

SIGN UP

Double Under Clinic with Jon Gilson, Saturday, Feb 9 - For beginners and advanced athletes—improve your double-unders or get your first one!
Only 2 spots left!

DOUBLE UNDER CLINIC

Every 5 minutes, for 30 minutes (6 sets)
Record each round time.

10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs)

After Party
Accumulate 3 minutes in a plank

Sunday, February 3 2019

Go Pats!

Go Pats!

Upcoming Events!

The 2019 Intramural Open!

Join us for our yearly Intramural Team Competition!
This is a global event for all CrossFitters, aged 13 to 99+, Scaled and Rx!
February 21 through March 24!

LAST DAY TO SIGN UP: FEB 6

LEARN MORE

SIGN UP

Double Under Clinic with Jon Gilson, Saturday, Feb 9 - For beginners and advanced athletes—improve your double-unders or get your first one!
Only 4 spots left!

DOUBLE UNDER CLINIC

Skill Practice
Double Unders
EMOTM 10
Pick a number of Double Unders
*If you can do 50 Unbroken, instead do EMOTM 6 calorie Ski Erg, 25 Double Unders

6 Rounds not for time
1 Sled Push
10 Renegade Rows per arm
30 Russian Twists total (Weighted if Possible)

**Sled push is down and back**

Saturday, February 2 2019

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Upcoming Events!

The 2019 Intramural Open!

Join us for our yearly Intramural Team Competition!
This is a global event for all CrossFitters, aged 13 to 99+, Scaled and Rx!
February 21 through March 24!

LAST DAY TO SIGN UP: FEB 6

LEARN MORE

SIGN UP

Double Under Clinic with Jon Gilson, Saturday, Feb 9 - For beginners and advanced athletes—improve your double-unders or get your first one!
Only 4 spots left!

DOUBLE UNDER CLINIC

Tabata
Air Squats
Rest 2 Minutes

Tabata Toes to Bar
Rest 2 Minutes

Tabata Burpees
Rest 2 Minutes

Tabata Row
Rest 2 Minutes

Tabata Ring Muscle Ups

Coaches Note: Tabata is 8 rounds of 20 seconds of work, 10 seconds of rest. Complete all 8 rounds of the given movement before resting for 2 mintues then moving to the next station.
Some of these movements have been done in tabata fasion a lot. For squats high scores are 20 reps in the 20 seconds, for all 8 rounds.
The way you get the benefit from Tabata is to try and do as big of sets, or as fast of movements and reps (keeping sound technique) as possible.
This format of training was created by Izumi Tabata who compared results from moderate intensity training with high intesnity. They found that the high intensity, can improve aerobic and anaerobic systems where moderate was more aerobic. You can get STRONGER by doing this style of training. Work hard during those 20 seconds!