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OCTOBER 2016


10/31/2016

20161101

TUESDAY

METCON: 7 FRONT SQUATS (135#/95#) 400M RUN 25 BURPEES X4 *40:00 TIME CAP **PROGRAMMED BY ASA

Posted on 10/31/2016 at 09:45 PM | Permalink | Comments (0)

10/30/2016

20161031

MONDAY

OLY: SNATCH (WEEK 2) EVERY 1:30 3 SNATCH DEADLIFTS @ 65% 2 HANG SQUAT SNATCHES @ 65% X5

IMMEDIATELY INTO

EVERY 1:30 3 FULL (SQUAT) SNATCHES @ 65% X5

METCON: "HAPPY HALLOWEEN" 10:00 AMRAP 31 HR PUSH UPS 31 KETTLEBELL SWINGS (55#/35#) 31 WALL BALLS (20#/14#) 31 SUMO DEADLIFT HIGH PULLS (75#/55#) 31 BOX JUMPS (24"/20")

Posted on 10/30/2016 at 08:03 PM | Permalink | Comments (0)

10/27/2016

20161028

FRIDAY

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")

STRENGTH (WEEK 1): EVERY 2:00 5 ANCHORED GLUTE-HAM FALLS 5 STRICT SUPINATED (PALMS UP) PULL UPS 5 STRICT RING DIPS X10 *MODIFY OR ADD LOAD AS NEEDED

CONDITIONING: CROSSFIT OPEN WOD 16.4 13:00 AMRAP 55 DEADLIFTS (225#/155#) 55 WALL BALLS (20#/14#) 55 CALORIE ROW 55 HANDSTAND PUSH UPS

Posted on 10/27/2016 at 04:41 PM | Permalink | Comments (0)

10/26/2016

20161027

THURSDAY

OLY: HANG CLEAN (WEEK 5 - FINAL WEEK) EVERY 1:30 4 HANG CLEANS @ 75% 2 HANG CLEANS @ 85% 1 HANG CLEAN @ 95% x3 *CYCLE PROGRAMMED BY TAL **SETS SHOULD BE UNBROKEN ***ATHLETE WILL ATTEMPT MAX REPS OF UNBROKEN HANG CLEANS ON THE FINAL SET OF 1 @ 95%

METCON: 7 CLUSTERS (95#/65#) 200M RUN X4 *10:00 TIME CAP

Posted on 10/26/2016 at 09:01 PM | Permalink | Comments (0)

10/25/2016

20161026

WEDNESDAY

SKILL: ATHLETE'S CHOICE 15:00 WEAKNESS DEVELOPMENT *ATHLETES WILL PICK A SKILL(S) TO IMPROVE ON OR PRACTICE FOR AN UPCOMING COMPETITION (PULL UPS, RING OR BAR MUSCLE UPS, TOES-2-BAR, PISTOLS, DOUBLE OR TRIPLE UNDERS, HANDSTAND STUFF, ETC.)

METCON: 86 PULL UPS 42 BURPEES *PARTITIONING IS ALLOWED **12:00 TIME CAP

Posted on 10/25/2016 at 10:02 PM | Permalink | Comments (0)

10/24/2016

20161025

TUESDAY

STRENGTH: BACK SQUAT (TEST) 20:00 TO FIND 1RM BACK SQUAT

METCON: CROSSFIT.COM WOD 10/20/2016 27-21-15 BACK SQUATS (165#/115#) HANDSTAND PUSH UPS *12:00 TIME CAP

Posted on 10/24/2016 at 08:57 PM | Permalink | Comments (0)

10/23/2016

20161024

MONDAY

OLY: SNATCH (WEEK 1) EVERY 1:30 3 SNATCH DEADLIFTS @ 60% 2 HANG SQUAT SNATCHES @ 60% X5

IMMEDIATELY INTO

EVERY 1:30 3 FULL (SQUAT) SNATCHES @ 60% X5

METCON: 100 DOUBLE UNDERS 50 SIT UPS 30 HANG POWER SNATCHES (95#/65#) *8:00 TIME CAP

Posted on 10/23/2016 at 03:34 PM | Permalink | Comments (0)

10/20/2016

20161021

FRIDAY

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")

STRENGTH (WEEK 6 - FINAL WEEK): EVERY 2:00 1 DL (135% C&J) 12 WALLBALLS (30#/20#) X10 *ATHLETES SHOULD GO ONE SIZE LARGER THAN THEY NORMALLY USE ON WALL BALLS

CONDITIONING: PARTNER WOD 1600M RUN 84 KETTLEBELL SWINGS (55#/35#) 48 PULL UPS 1200M RUN 63 KETTLEBELL SWINGS 36 PULL UPS 800M RUN 42 KETTLEBELL SWINGS 24 PULL UPS 400M RUN 21 KETTLEBELL SWINGS 12 PULL UPS *40:00 TIME CAP **1 PARTNER WORKING AT A TIME ***WORK LOAD IS SPLIT, INCLUDING THE RUNS. ATHLETES MAY BREAK UP RUNS INTO 400M ALTERNATING INCREMENTS OR 1 ATHLETE CAN RUN ALL...STRATEGIZE.

Posted on 10/20/2016 at 10:22 PM | Permalink | Comments (0)

10/19/2016

20161020

THURSDAY

OLY: HANG CLEAN (WEEK 4) EVERY 1:30 4 HANG CLEANS @ 70% 2 HANG CLEANS @ 80% 1 HANG CLEAN @ 90% x3 *CYCLE PROGRAMMED BY TAL **SETS SHOULD BE UNBROKEN ***ATHLETE WILL ATTEMPT MAX REPS OF UNBROKEN HANG CLEANS ON THE FINAL SET OF 1 @ 90%

METCON: 20:00 EVERY 2 MINUTES ON THE MINUTE OF: 3 CLEAN & JERKS (135#/95#) 8 BAR FACING BURPEES *PROGRAMMED BY STACIE

Posted on 10/19/2016 at 09:09 PM | Permalink | Comments (0)

10/18/2016

20161019

WEDNESDAY

SKILL: ATHLETE'S CHOICE 15:00 WEAKNESS DEVELOPMENT *ATHLETES WILL PICK A SKILL(S) TO IMPROVE ON OR PRACTICE FOR AN UPCOMING COMPETITION (PULL UPS, RING OR BAR MUSCLE UPS, TOES-2-BAR, PISTOLS, DOUBLE OR TRIPLE UNDERS, HANDSTAND STUFF, ETC.)

METCON: BUY IN: 1000M ROW

25 WALL BALLS (20#/14#) 10 RENEGADE ROWS (30#/20#) X2 *10:00 CAP **RENEGADE ROW = PUSH UP + ROW (LEFT) + ROW (R) ***PROGRAMMED BY STACIE

10/17/2016

20161018

TUESDAY

STRENGTH: BACK SQUAT (WEEK 6 - FINAL WEEK) 20:00 RUNNING CLOCK EVERY 2:00 5 REPS @ 70% X3 3 REPS @ 80% X3 1 REPS @ 90% X3 *USE REMAINING TIME TO WORK UP TO DAY'S 1RM **RECYCLE FROM JANUARY/FEBRUARY CYCLE ***PROGRAMMED BY JEFF P

METCON: 6:00 AMRAP 21 FRONT SQUATS (45#/35#) 9 HANDSTAND PUSH UPS

IMMEDITATELY INTO

6:00 AMRAP 15 SHOULDER-2-OVERHEAD (95#/65#) 7 TOES-2-BAR

IMMEDIATELY INTO

6:00 AMRAP 9 DEADLIFTS (185#/125#) 5 BURPEES *SCORE TOTAL REPS COMPLETED

Posted on 10/17/2016 at 08:48 PM | Permalink | Comments (0)

10/16/2016

20161017

MONDAY

MOBILITY: SHOULDERS, HIPS AND ANKLES

METCON: 30 DOUBLE UNDERS 10 POWER SNATCHES (75#/55#) X6 *14:00 TIME CAP

Posted on 10/16/2016 at 09:12 PM | Permalink | Comments (0)

10/13/2016

20161014

FRIDAY

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")

STRENGTH (WEEK 5): EVERY 2:00 2 DL (135% C&J) 12 WALLBALLS (30#/20#) X10 *ATHLETES SHOULD GO ONE SIZE LARGER THAN THEY NORMALLY USE ON WALL BALLS

CONDITIONING: CROSSFIT GAMES SERIES EVENT #2 PARTNER WOD: RELAY AS INDIVIDUALS (2 PERSON TEAMS) 100 DOUBLE UNDERS 25 TOES-2-BAR 25 DEADLIFTS (225#/155#) 50 BOX JUMP OVERS (24"/20") X2 EACH *EACH PARTNER COMPLETES THE CHIPPER TWICE **30:00 TIME CAP

Posted on 10/13/2016 at 10:27 PM | Permalink | Comments (0)

10/12/2016

20161013

THURSDAY

OLY: HANG CLEAN (WEEK 3) EVERY 1:30 4 HANG CLEANS @ 65% 2 HANG CLEANS @ 75% 1 HANG CLEAN @ 85% x3 *CYCLE PROGRAMMED BY TAL **SETS SHOULD BE UNBROKEN ***ATHLETE WILL ATTEMPT MAX REPS OF UNBROKEN HANG CLEANS ON THE FINAL SET OF 1 @ 85%

METCON: 11 CLEAN & JERKS (75#/55#) 7 BURPEES 60YD SHUTTLE RUN X5 *12:00 TIME CAP **SHUTTLE RUN = 5YD & BACK, 10YD & BACK, 15YD & BACK

Posted on 10/12/2016 at 09:50 PM | Permalink | Comments (0)

10/11/2016

20161012

WEDNESDAY

SKILL: ATHLETE'S CHOICE 15:00 WEAKNESS DEVELOPMENT *ATHLETES WILL PICK A SKILL(S) TO IMPROVE ON OR PRACTICE FOR AN UPCOMING COMPETITION (PULL UPS, RING OR BAR MUSCLE UPS, TOES-2-BAR, PISTOLS, DOUBLE OR TRIPLE UNDERS, HANDSTAND STUFF, ETC.)

METCON: ORIGINALLY PROGRAMMED BY CROSSFIT MAYHEM 10:00 AMRAP 5-10-15-20-25...ETC... WALL BALLS (20#/14#) CHEST-2-BAR PULL UPS

Posted on 10/11/2016 at 08:14 PM | Permalink | Comments (0)

10/10/2016

20161011

TUESDAY

STRENGTH: BACK SQUAT (WEEK 5) 20:00 RUNNING CLOCK EVERY 2:00 5 REPS @ 70% X3 3 REPS @ 80% X3 1 REPS @ 90% X3 *USE REMAINING TIME TO WORK UP TO DAY'S 1RM **RECYCLE FROM JANUARY/FEBRUARY CYCLE ***PROGRAMMED BY JEFF P

METCON: 1000M ROW 1 MILE RUN *NO TIME CAP

Posted on 10/10/2016 at 08:36 PM | Permalink | Comments (0)

10/09/2016

20161010

MONDAY

OLY: SNATCH (TEST) 15:00 TO FIND 1RM SNATCH

METCON: (COMPARE TO CFS WOD "REX RYAN") 12 SQUAT SNATCHES (95#/65#) 15 BOX JUMPS (24"/20") 18 SIT UPS X4 *15:00 TIME CAP

Posted on 10/09/2016 at 09:28 PM | Permalink | Comments (0)

10/07/2016

WEEKEND SCHEDULE

We'll be hosting the CFS October Indoc Class on Saturday from 8-11AM. The main gym will be closed to non-Indoc athletes, but please feel free to use the outdoor area (pictured below) during this time if the weather holds up. Open gym will run from 11AM-NOON.

Thanks, Tal

Posted on 10/07/2016 at 01:19 PM | Permalink | Comments (0)

10/06/2016

20161007

FRIDAY

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")

STRENGTH (WEEK 4): EVERY 2:00 2 DL (130% C&J) 10 WALLBALLS (30#/20#) X10 *ATHLETES SHOULD GO ONE SIZE LARGER THAN THEY NORMALLY USE ON WALL BALLS

CONDITIONING: PARTNER WOD 600M RUN MAX REP THRUSTER (75/55 / COMP = 95/65) X2 - 400M RUN MAX REP THRUSTERS (95/65 / COMP = 115/85) X2 - 200M RUN MAX REP THRUSTER (115/85 / COMP = 135/95) X2 *16:00 TIME CAP **X2 = RUN + THRUSTERS EACH PARTNER ***BOTH PARTNERS WORK AT SAME TIME: PARTNER (A) 600M RUN WHILE... PARTNER (B) MAX REP THRUSTER (75/55) PARTNER (B) 600M RUN WHILE... PARTNER (A) MAX REP THRUSTER (75/55) PARTNER (A) 400M RUN WHILE... PARTNER (B) MAX REP THRUSTER (95/65) PARTNER (B) 400M RUN WHILE... PARTNER (A) MAX REP THRUSTER (95/65) PARTNER (A) 200M RUN WHILE... PARTNER (B) MAX REP THRUSTER (115/85) PARTNER (B) 200M RUN WHILE... PARTNER (A) MAX REP THRUSTER (115/85) ****PARTNER (A) MUST CHANGE THRUSTER LOADS *****SCORE = TOTAL THRUSTER REPS COMPLETED

Posted on 10/06/2016 at 07:33 PM | Permalink | Comments (0)

10/05/2016

20161006

THURSDAY

OLY: HANG CLEAN (WEEK 2) EVERY 1:30 5 HANG CLEANS @ 60% 3 HANG CLEANS @ 70% 1 HANG CLEAN @ 80% x3 *CYCLE PROGRAMMED BY TAL **SETS SHOULD BE UNBROKEN ***ATHLETE WILL ATTEMPT MAX REPS OF UNBROKEN HANG CLEANS ON THE FINAL SET OF 1 @ 75%

METCON: 9-7-5 SQUAT CLEANS (185#/125#) 18-14-10 RING DIPS *7:00 TIME CAP

10/04/2016

20161005

WEDNESDAY

METCON: (COMPARE TO CFS WOD "USED CAR SALESMAN") "FILTHY 50" 50 BOX JUMPS (24"/20") 50 JUMPING PULL UPS 50 KETTLEBELL SWINGS (35/25) 50 WALKING LUNGES 50 KNEES-2-ELBOWS 50 PUSH PRESS (45/35) 50 HIP EXTENSIONS 50 WALL BALLS (20/14) 50 BURPEES 50 DOUBLE UNDERS

Posted on 10/04/2016 at 09:49 PM | Permalink | Comments (0)

10/03/2016

20161004

TUESDAY

STRENGTH: BACK SQUAT (WEEK 4 - SAME AS WEEK 3) 20:00 RUNNING CLOCK EVERY 1:30 7 REPS @ 65% X3 4 REPS @ 75% X3 2 REPS @ 85% X3 *USE REMAINING TIME TO WORK UP TO DAY'S 1RM **RECYCLE FROM JANUARY/FEBRUARY CYCLE ***PROGRAMMED BY JEFF P

METCON: 500M ROW X3 *REST AS NEEDED BETWEEN **SCORE = SUM OF TOTAL TIMES

Posted on 10/03/2016 at 06:26 PM | Permalink | Comments (0)

10/02/2016

20161003

MONDAY

OLY: SNATCH (WEEK 5) EVERY 1:30 3 SNATCHES @ 75% 2 SNATCHES @ 85% 1 SNATCH @ 95% x3 *CYCLE PROGRAMMED BY ASA

METCON: 18 SIT UPS 15 OVERHEAD SQUATS (105#/75#) 18 SIT UPS 9 SNATCHES (105#/75#) X3 *14:00 TIME CAP


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