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MARCH 2017


03/31/2017

FRIDAY

MOBILITY: BACK AND SHOULDERS 15:00 FOAM ROLL/BANDS

METCON: (COMPARE TO CFS WORKOUT "COCOBOLO")

12:00 AMRAP 20 CALORIE ROW 40 WALL BALLS (20#/14#) 60 PUSH PRESS (95#/65#) 80 DOUBLE UNDERS

Posted on 03/30/2017 at 10:12 PM | Permalink | Comments (0)

03/30/2017

THURSDAY

OLY (WEEK 5): CLEAN & JERK

6:00 ALTERNATING EMOM EVEN MINUTES = 2 CLEANS ODD MINUTES = 2 JERKS

10:00 ALTERNATING EMOM EVEN MINUTES = 1 CLEAN ODD MINUTES = 1 CLEAN & JERK

*ATHLETE CHOOSES LOADS

METCON: 10 AIR SQUATS 10 KETTLEBELL SWINGS (55#/35#) 10 ABMAT SIT UPS X7

Posted on 03/29/2017 at 07:21 PM | Permalink | Comments (0)

03/29/2017

WEDNESDAY

SKILL TEST: 25:00 TO COMPLETE THE FOLLOWING: 100 DOUBLE UNDERS 50 PULL UPS 40 HANDSTAND PUSH UPS 30 TOES-2-BAR

*COMPLETE DESIGNATED REPS OF EACH MOVEMENT AS FAST AS POSSIBLE **REST AS NEEDED BETWEEN MOVEMENTS (MUST BE COMPLETED IN THE 25:00 TIME CAP) ***MOVEMENTS CAN BE COMPLETED IN ANY ORDER THE ATHLETE CHOOSES ****SCORE = TOTAL WORKING TIME

METCON: (COMPARE TO CFS WORKOUT "20160912")

21-15-9 ALTERNATING DB SQUAT SNATCHES (50#/35#) PUSH UPS (HR) *PROGRAMMED BY JFF P

03/28/2017

TENOSHA TRASH PICK UP

Our quarterly Tenosha Trash Pick Up will be this Saturday (April 1st) from 10AM-11AM. Traffic vests, gloves, trash bags BEER and DONUTS will be on hand. Open gym will follow at 11AM. Come on out and give Tenosha a good spring cleaning.

Posted on 03/28/2017 at 02:35 PM | Permalink | Comments (0)

03/28/2017

TUESDAY

STRENGTH (WEEK 6 - FINAL WEEK): BACK SQUAT EVERY 2:00

5 BACK SQUATS X4

4 BACK SQUATS X4

*USE HIGHEST 5RM AND 4RM LOADS FROM PREVIOUS WEEKS

METCON: 10:00 AMRAP 12 BOX JUMPS (24"/20") 50FT DB SUITCASE LUNGE (50#/35#)

Posted on 03/27/2017 at 09:20 PM | Permalink | Comments (0)

03/27/2017

MONDAY

METCON: ORIGINALLY PROGRAMMED BY VETTE CITY CROSSFIT

"SMITTY" PARTNER WOD

400M RUN (TOGETHER) 40 POWER CLEANS (95#/65#) 40 FRONT SQAUTS 40 PUSH JERKS 40 BACK SQUATS 40 OVER-THE-BAR BURPEES X3

FINISH THE WORKOUT WITH A 400M RUN (TOGETHER)

*40:00 TIME CAP **2 PERSON TEAMS WITH 1 ATHLETE WORKING AT A TIME (WITH THE EXCEPTION OF THE 400M RUN) ***CLICK ON THE PICTURE BELOW FOR MORE INFO ABOUT "SMITTY"

Posted on 03/26/2017 at 02:38 PM | Permalink | Comments (0)

03/24/2017

FRIDAY

METCON: OPEN WORKOUT 17.5

9 THRUSTERS (95#/65#) 35 DOUBLE UNDERS X10

*40:00 TIME CAP

Posted on 03/23/2017 at 08:29 PM | Permalink | Comments (0)

03/23/2017

THURSDAY

ATHLETE'S CHOICE: 15:00 MOBILITY WORK OR 15:00 SKILL WORK

METCON: "HELEN" (COMPARE TO CFS WORKOUT "HOSE VAC")

400M RUN 21 KETTLEBELL SWINGS (55#/35#) 12 PULL UPS X3

*15:00 TIME CAP

Posted on 03/22/2017 at 08:46 PM | Permalink | Comments (0)

03/22/2017

WEDNESDAY

OLY (WEEK 4): CLEAN & JERK

6:00 ALTERNATING EMOM EVEN MINUTES = 3 CLEANS ODD MINUTES = 3 JERKS

6:00 ALTERNATING EMOM EVEN MINUTES = 2 CLEANS ODD MINUTES = 2 JERKS

6:00 ALTERNATING EMOM EVEN MINUTES = 1 CLEAN ODD MINUTES = 1 CLEAN & JERK

*ATHLETE CHOOSES LOADS

METCON: *ORIGINALLY PROGRAMMED BY CROSSFIT LINCHPIN

50 DOUBLE UNDERS 40 WALL BALLS (20#/14#) 3 CLEAN & JERKS (@ 70% OF 1RM) X2

*10:00 TIME CAP

Posted on 03/21/2017 at 10:04 PM | Permalink | Comments (0)

03/21/2017

TUESDAY

STRENGTH (WEEK 5): BACK SQUAT EVERY 2:00

5 BACK SQUATS X4

4 BACK SQUATS X4

*USE HIGHEST 5RM AND 4RM LOADS FROM PREVIOUS WEEKS

METCON: 2014 REGIONAL WORKOUT #4

21-15-9-6-3 STRICT HANDSTAND PUSH UPS FRONT SQUATS (195#/125#) BAR FACING BURPEES

*20:00 TIME CAP

Posted on 03/20/2017 at 10:21 PM | Permalink | Comments (0)

03/20/2017

MONDAY

OLY (TEST): SNATCH

15:00 TO ESTABLISH 1RM HANG SNATCH

METCON: 3:00 AMRAP 9 BOX JUMPS (20"/20") 7 OVERHEAD SQUATS (75#/55#)

2:00 AMRAP 7 BOX JUMPS (24"/20") 5 POWER SNATCHES

1:00 AMRAP 5 BOX JUMPS (30"/24") 3 SQUAT SNATCHES

3:00 REST

X2

Posted on 03/19/2017 at 06:52 AM | Permalink | Comments (0)

03/17/2017

FRIDAY

METCON: OPEN WORKOUT 17.4

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

Posted on 03/17/2017 at 02:49 PM | Permalink | Comments (0)

03/16/2017

THURSDAY

ATHLETE'S CHOICE: 15:00 MOBILITY WORK OR 15:00 SKILL WORK

METCON: 21-15-9 POWER SNATCHES (75#/55#) PULL UPS

*7:00 TIME CAP

03/15/2017

WEDNESDAY

OLY: CLEAN & JERK 6:00 ALTERNATING EMOM EVEN MINUTES = 4 CLEANS ODD MINUTES = 4 JERKS

6:00 ALTERNATING EMOM EVEN MINUTES = 2 CLEANS ODD MINUTES = 2 JERKS

6:00 ALTERNATING EMOM EVEN MINUTES = 1 CLEAN ODD MINUTES = 1 CLEAN & JERK

*ATHLETE CHOOSES LOADS

METCON: 12 POWER CLEANS (95#/65#) 12 BOX JUMPS (24"/20") 12 WALL BALLS (20#/14#) X7

*14:00 TIME CAP

Posted on 03/14/2017 at 09:41 PM | Permalink | Comments (0)

03/14/2017

TUESDAY

STRENGTH (WEEK 4): BACK SQUAT EVERY 2:00 4 BACK SQUATS X8

*USE 1ST 3 SETS TO WORK UP TO THE ATHLETE'S 4RM FOR THE DAY AND USE THAT SAME LOAD FOR THE REMAINING 5 SETS

METCON: 20:00 AMRAP

M=1000M / F=850M ROW 50 PUSH UPS (HAND RELEASE) 50 FRONT SQUATS (75#/55#) 50 SITUPS 50 PUSH PRESS (75#/55#) 50 HIP EXTENSIONS 50 DEADLIFTS (75#/55#) 50 BURPEES

Posted on 03/13/2017 at 09:44 PM | Permalink | Comments (0)

03/13/2017

MONDAY

METCON: (COMPARE TO CFS WORKOUT "ICON")

60 YARD SHUTTLE RUN 10 TOES-2-BAR 10 HANDSTAND PUSH UPS 60 YARD SHUTTLE RUN 9 TOES-2-BAR 9 HANDSTAND PUSH UPS ...60 YARD SHUTTLE RUN, 1 TOES-2-BAR, 1 HANDSTAND PUSH UP

*60 YARD SHUTTLE RUN = 10 YARDS OUT & BACK X3 **12:00 TIME CAP

Posted on 03/12/2017 at 07:38 PM | Permalink | Comments (0)

03/10/2017

FRIDAY

METCON: OPEN WORKOUT 17.3

WITHIN 8:00 COMPLETE: 6 CHEST-2-BAR PULL UPS 6 SQUAT SNATCHES (95#/65#) X3

7 CHEST-2-BAR PULL UPS 5 SQUAT SNATCHES (135#/95#) X3

WITHIN 12:00 COMPLETE: 8 CHEST-2-BAR PULL UPS 4 SQUAT SNATCHES (185#/135#) X3

WITHIN 16:00 COMPLETE: 9 CHEST-2-BAR PULL UPS 3 SQUAT SNATCHES (225#/155#) X3

WITHIN 20:00 COMPLETE: 10 CHEST-2-BAR PULL UPS 2 SQUAT SNATCHES (245#/175#) X3

WITHIN 24:00 COMPLETE: 11 CHEST-2-BAR PULL UPS 1 SQUAT SNATCH (265#/185#)

Posted on 03/09/2017 at 10:51 PM | Permalink | Comments (0)

03/09/2017

THURSDAY

ATHLETE'S CHOICE: 15:00 MOBILITY WORK OR 15:00 SKILL WORK

METCON: 400M RUN 30 KETTLEBELL SWINGS (55#/35#) X3

*12:00 TIME CAP

Posted on 03/08/2017 at 07:49 PM | Permalink | Comments (0)

03/08/2017

WEDNESDAY

OLY: CLEAN & JERK 6:00 ALTERNATING EMOM EVEN MINUTES = 5 CLEANS ODD MINUTES = 5 JERKS

6:00 ALTERNATING EMOM EVEN MINUTES = 3 CLEANS ODD MINUTES = 3 JERKS

6:00 ALTERNATING EMOM EVEN MINUTES = 1 CLEAN ODD MINUTES = 1 CLEAN & JERK

*ATHLETE CHOOSES LOADS

METCON: 15 CHEST-2-BAR PULL UPS 25 MEDBALL SQUAT CLEANS (20#/14#) 15 TOES-2-BARS 50 WALL BALLS (20#/14#) 15 TOES-2-BARS 25 MEDBALL SQUAT CLEANS 15 CHEST-2-BAR PULL UPS

*15:00 TIME CAP

Posted on 03/07/2017 at 09:56 PM | Permalink | Comments (0)

03/07/2017

TUESDAY

STRENGTH (WEEK 3): BACK SQUAT EVERY 2:00 4 BACK SQUATS X8

*USE 1ST 3 SETS TO WORK UP TO THE ATHLETE'S 4RM FOR THE DAY AND USE THAT SAME LOAD FOR THE REMAINING 5 SETS

METCON: 21-15-9 DEADLIFTS (225#/155#) BURPEES *30 DOUBLE UNDERS AFTER EACH ROUND

**12:00 TIME CAP

Posted on 03/06/2017 at 07:55 PM | Permalink | Comments (0)

03/06/2017

MONDAY

OLY (WEEK 5): SNATCH BALANCE EVERY 1:30 2 SNATCH BALANCES @ 100%+ OF 1RM SNATCH X5 *INCREASE LOAD FROM LAST WEEK IF FORM/MECHANICS ARE GOOD TO GO **THIS IS A HEAVING SNATCH BALANCE PROMOTING HEAVIER LOADS ***COACHES/ATHLETES CAN RAISE OR LOWER LOADS AS NEEDED

SNATCH LADDER 1 HANG SNATCH EVERY 1:30 X7 *START WITH 20-30# LESS THAN SNATCH BALANCE LOAD USED ABOVE AND INCREASE BY 5-10# EVERY ATTEMPT **RECORD HEAVIEST SUCCESSFUL ATTEMPT

METCON: 8:00 AMRAP 12 OVERHEAD SQUATS (75#/55#) 12 ABMAT SIT UPS

Posted on 03/05/2017 at 06:32 PM | Permalink | Comments (0)

03/03/2017

FRIDAY

METCON: OPEN WORKOUT 17.2

12:00 AMRAP

50 FT WEIGHTED WALKING LUNGE (50#/35#) 16 TOES-2-BAR 8 DUMBBELL POWER CLEANS (50#/35#) X2

50 FT WEIGHTED WALKING LUNGE 16 BAR MUSCLE UPS 8 DUMBBELL POWER CLEANS X2

Posted on 03/02/2017 at 08:38 PM | Permalink | Comments (0)

03/02/2017

THURSDAY

ATHLETE'S CHOICE: 15:00 MOBILITY WORK OR 15:00 SKILL WORK

METCON: M=15 / F=12 CALORIE ROW 15 WALL BALLS (20#/14#) X4

*10:00 TIME CAP

03/01/2017

WEDNESDAY

OLY: CLEAN & JERK 6:00 ALTERNATING EMOM EVEN MINUTES = 4 CLEANS ODD MINUTES = 4 JERKS

6:00 ALTERNATING EMOM EVEN MINUTES = 3 CLEANS ODD MINUTES = 3 JERKS

6:00 ALTERNATING EMOM EVEN MINUTES = 2 CLEANS ODD MINUTES = 2 JERKS

*ATHLETE CHOOSES LOADS

METCON: (COMPARE TO CFS WORKOUT "OREO SKILLET") 21 KNEES-2-ELBOWS 42 DOUBLE UNDERS 7 THRUSTERS (155#/105#)

*7:00 TIME CAP


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