Archive for October, 2014

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WOD for Halloween 10-31-14 Schedule Change!! No 6 pm.

October 31, 2014

Halloween.  I gotta get home and save my house from the neighborhood punks.  Therefore, NO 6 PM.  Saturday Open Gym is 10-12.

Open Prep

5×5 FS Peak on 1 set

5×5 SP Peak on 1 set

Strength 2- EMOM SP  Ladder.  Singles till you miss.  +5lbs every minute. Then EMOM FS Ladder.  Singles till you miss. +10 Lbs every minute.

Work- EMOMx18  A-20 Box Jumps B-10 Toes to bar C- 5 Hang Cleans @ 155/105

TPECF

Strength 4×8 Bench Press for load

Strength 2 Wide grip Bench Press 3×5 @ 85% max effort

Work- 12 Minute Clock

30 Burpee Box Jumps

then

1 Clean, 1 Jerk

2 Cleans, 2 Jerks

3 Cleans, 3 Jerks

etc to infinity

@ 115/80

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WOD for Thursday 10-30-14

October 30, 2014

Open Prep

3×5 Snatch Pulls  @ 100% of Snatch 1 RM.  Looking for speed on the bar.

5×1 Snatch (pretty)

Work- Isabelle 30 Snatches for time 135/95.  Scale to a weight that is challenging but that you can get consistently.

TPECF

Therapy Roll-10 Minutes

Strength – Back Squat 4×5 for load.

Strength 2- 3×5 Reverse Lunges to 85% (pretty tough) full exertion

Work- EMOMx18 — a) 20 KB Swings  b) 20 Double Unders c) 20 situps  Minute 1-a, Minute 2-b, etc.

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WOD for Wednesday 10-29-14

October 29, 2014

Open Prep

Open Workout 12.4 –12 Minute clock–

150 Wallballs

90 Double Unders

30 Muscle-Ups (Scale to 30 Ring Dips)

Traditional CrossFit

Strength- 4×5 Pullups for total load

Strength 2- E3MOM – Max effort 1)Chest To Bar Pullups 2) Wide grip Pullups 3) Chinups

Work-

Run 800 m, 15 WallBalls

Run 400 m, 30 Wallballs

Run 200 m, 60 Wallballs

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WOD for Tuesday 10-28-14

October 29, 2014

Platinum Elite

Strength 1- Shoulder Press 4×5 for load.

Strength 2- 3×3 Negative Shoulder press at 110% of St 1.

Open Prep

5×3 Pullups for load

Work-  Both Groups

Against a 20 Minute Clock

5 Minutes each  Airdyne, Row, Heavy Rope, Burpees

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WOD for Monday 10-27-14

October 27, 2014

Open Prep

FS 5×3 Across
SP 5×3 Across

Platinum Elite CrossFit
Strength- Deadlift 4×5 for Total Load
Strength 2- Prone Cobra 3×8

Work- Open Prep 2 rds, Platinum Elite 3 rds for reps

“Fight Gone Bad” Format- 1 min of 5 actions for max reps, 1 min rest between rounds.

1- Thrusters 95/65
2- Reverse Burpees
3- Crossover Pushups
4- Sandbag Step ups
5- Grasshoppers

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2 Local Comps – 1 is tomorrow!

October 25, 2014

Tomorrow, our friends at Reignited are having a fund raiser to benefit a charity called “The Raider Project”.  It’s a fun looking long-ish chipper that has heats mostly all day with food by Mission BBQ.  2 Person teams mixed or same gender.  Details were released kind of late, so if you want to get in on things act fast.  There’s a link HERE.

On Dec. 6th,  CF Wilmington reprises THE SANDSTORM.  We sent 3 teams of 4 last year,  all rx-d but there are scaled divisons as well.  The events are slowly being released and thus far we only know that the first one is a two rep max Back Squat. Count on at least 2 medium length metcons that demand some measure of communication and labor division. Last year I built teams from interested parties. This year I leave that task up to you.   I can’t compete due to my likely knee surgery, Whitney is out as well, BUT  I’d love to send a team or more, so check your schedules and consider.  No links yet, but soon to follow.

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Open Gym Saturday 9 am to 11. Sunday 10-12

October 25, 2014

Come in, work out.  Drag a tire before it gets too cold.