Trying to plan some future projects. What would you like to see added at CFH? The town said no to the volleyball court, they said it was against zoning laws. And don’t say a swimming pool Jon.
SATURDAY Metcon (Time) Partner WOD 1 works at a time Run together 40 Hang Cleans 13595 40 HSPU 30 Cal Row 40 K2E 40 HRPU 800m run 30 wall balls 30 GHDs 40 Cal Row 200 double unders 800m run
On Monday evening, Sept 14 About Time will be here with samples. See http://tryabouttime.com/shop/ Very clean, all natural products. 9/11 LIGHT 630am Metcon (Time) 2001m Row THEN: For each of the following 9 movements: 11 Box Jumps (36/24) 11 Thrusters 11 Burpees 11 Power Cleans 11 Hand Stand Push Ups 11 KB Swings (53/35) 11 Toes to Bar 11 Wall Balls (14/20) 11 HR Push-ups Row 911m CrossFit 9/11 (Time) 2001 Meter Row or Run (1.25 miles) Then: 11 Box Jumps (30/24) 11 Thrusters (125/85) 11 Burpee Chest To Bar Pullups 11 Power Cleans (170/120) 11 HSPU 11 KB Swings (2pood/1/5pood) 11 TTB 11 Deadlifts (170/120) 11 Push Jerks (110/75) Then: 2001 Meter Run or Row If you start with row, finish with run and vice versa.
Normal hours Saturday. Monday hours are 9am, open gym from 10 to noon and then noon. No evening classes. Saturday Metcon (Time) Teams of 2 (one person works at a time) 4 rounds 1000m row 20 Deadlifts #185/#115 30 box jumps 20 power cleans #185/#115 30 wall balls 20 Pull ups 2 Rope Climbs each At 10min and 15min 10 burpees each athlete
Wednesday CrossFit Light 630am Metcon (Time) 32 min EMOM (8 Rounds) Minute 1 – 200m run Minute 2 -15/10 Push ups Minute 3 -15/10 Calories on the rower Minute 4 -10 Goblet Squats CrossFit Wednesday Squat Snatch (EMOM for 12) 1 squat snatch every min for 12 rounds. Add weight is form is correct. Work to a heavy single Metcon (AMRAP – Reps) Against a 3 minute running clock, complete: 400 Meter Run or Row Wall Ball Shots For Max reps Rest 3 minutes Repeat for a total of three sets. Score wallball reps
Starting Monday 8/17 CrossFit Light will move to 6:30am. Same days. Wednesday(38) Metcon (AMRAP – Rounds and Reps) 30min AMRAP 5 Burpee Pull-Ups 8 Dumbbell Snatches 16 Hollow Rocks Walking Plate Lunges 400m Run CrossFit Shoulder Press (5×5 increase) Metcon (Time) 5 rounds for time 10 Push Press 115/75 30 double unders
ATTENTION ATHLETES!!!! RXtreme Games will be giving away a gift card for which ever team has the most CREATIVE name!!!! We will select the top 5 names and the day of the event everyone can vote for their favorite!!!! Make sure you sign up today!!!!!! www.rxtremegames.com
Starting Monday 8/17 CrossFit Light will move to 6:30am. Same days. WEDNESDAY CrossFit Light 7am Metcon (No Measure) Stregth: Spend 20min working on Pull-Ups and DU Practice (10 min on each). Metcon (AMRAP – Rounds and Reps) WOD: AMRAP in 20min 8 Thrusters 6 Toes To Bar 10 Box Jumps 200m Run CrossFit Metcon (10 Rounds for time) 10 rds Every 3 mins 10 Deadlifts (225/135) 10 Bar Facing Burpees * Record Each Round * Abs Tabata Hollow Rocks 20 secs on (Hollow Rock) 10 secs off (Superman) 8 rds
WEDNESDAY CrossFit Light 7am Shoulder Press (EMOM for 8 min 5 Strict Press) Metcon (Time) 6 rounds for time: 400m run 12 KB Swings 12 Pull ups 12 Box Jumps -25 min cap- CrossFit Back Squat (5×5 increase each set) finish 5-10lbs more than last time Metcon (Time) 5 rounds 10 ground to overhead 95/65 2 hill runs (back to blue line) fast wod, keep moving
MONDAY CrossFit Light 7am Metcon (No Measure) Strength: – 3 Rounds- 10-15 Barbell Hip Thrusts(with 3 sec. pause at the top) 10-15 Goblet Squats (with 3 sec. pause at the bottom) 10-20 X-Band Walks Metcon (Time) 800m Row, then -5 Rounds- 15 Pull Ups 7 Push Jerks -20min time cap CrossFit Squat Snatch (4×2 @ 90%) All sets at 90% Metcon (AMRAP – Rounds and Reps) 7 min amrap 14 wallballs 20/14 10/9 100 Meter Run This should be nonstop and fast
Awesome day yesterday at the 1st wod and wine. 48 strong ladies! Thanks to all that showed up. Thanks to Nikki and Chasey for helping out. Next event…..barbells and brews!
No CrossFit Light this Saturday Ladies only….Wod and WIne. July 25th. 5pm Bring a friend. See FB for details SATURDAY Metcon (AMRAP – Rounds and Reps) 40 min relay wod 2 person team 1 working at a time Tag out when you stop moving or put bar down. When you tag your partner they must run 100m before they can start the movement. 40 wallballs 20/14 10/9 20 hang power cleans 135/95 20 American KB swing 53/35 40 deadlifts 135/95
Saturday Team of 2 Warm Up “Roll Over” 3 Min Time Cap Score is in combined distance of each partner’s best throw. Each partner can make three attempts (6 total between the two) to throw a slamball for maximum distance. The best throw of each partner will be combined together for a score. Throw must be an upward throw (such as a shot put throw, an over the head throw, or an over head thrown and not an underhanded “granny style” throw) and not a roll. 30 lb/20 lb “Shake Hands” 3 – 3 min AMRAP There will be two scores on this WOD. Score 1 will be the total distance covered in the running / lunge section. Each completed run will be 1 rep; each lunge will be one rep. Score 2 will be the reps completed in the weightlifting section AMRAP 1: Partner A: runs 50M out holding a weight plate, does 25 lunges with the plate, and then 50m back to the starting position. (RX weights #45/#25, Scaled #25/#15) At the same time… Partner B: Hang Power Snatches (RX weights #115/75, Scaled #75/55) After Partner A returns from the run, partners will switch places. When the timer goes off at the 3 min mark, athletes will move right into AMRAP 2 picking up where they left off. AMRAP 2: Partner A: runs 50M out holding a weight plate, does 25 lunges with the plate, and then 50m back to the starting position. (RX weights #45/#25, Scaled #25/#15) At the same time… Partner B: Back Squat (RX weights #115/75, Scaled #75/55) After Partner A returns from the run, partners will switch places. When the timer goes off at the 3 min mark, athletes will move right into AMRAP 3 picking up where they left off. AMRAP 3: Partner A: runs 50M out holding a weight plate, does 25 lunges with the plate, and then 50m back to the starting position. (RX weights #45/#25, Scaled #25/#15) At the same time… Partner B: Sumo Deadlift High Pull (RX weights #115/75, Scaled #75/55) After Partner A returns from the run, partners will switch places Five minute rest 5 Min Time Cap Score is in two parts (1-row time and 2-max reps on the lift) The WOD starts with a 500 M Row which can be broken up between the two partners in any way they see fit. The row must be completed before moving on to the lift. Then max reps Overhead Squats. Only 1 partner can work at a time. Reps can be completed until the 5 min time cap elapses.
TUESDAY Metcon (Weight) 3 Position Squat Clean 2 reps from each position. power position, above knee hang, floor + 1 jerk after each position (3 Jerks per set) 1@50% 1@55% 1@60% 2@65% Record the weight of the round at 65% Metcon (Time) 3 rounds for time of: 10 Dual KB Thrusters 53/35 15 Toes to bar 20 Alt jumping lunges (each jump counts 1 rep)
First Annual Poker Run is approaching!!!! Make sure you sign up today, spaces are limited!!!! www.rxtremegames.com MONDAY Bench Press (2×6 @ 72% then 3rd set for max reps) Metcon (Time) 10 to 1 3 min break then 1 to 10 goblet squat 53/35 Russian kb swing top of every min 5 burpees Abs 25 ghds 25 hip extension 25 ghds 25 russian twist