APRIL 2016

04/28/2016

SLEEPY GIRLFRIEND

CFS WOD - FRIDAY 29APR2016

STRENGTH: (WEEK 4) BACK RACK LUNGE STEPS (STATIONARY) 5 REPS EACH LEG (ATHLETE CHOOSES LOAD) EVERY 1:30 X5

STRICT PRESS + PUSH PRESS COMBO 5 + 5 (ATHLETE CHOOSES LOAD) EVERY 1:30 X5 *ATTEMPT TO INCREASE LOAD FROM LAST WEEK IF ABLE

METCON: 2:00 DOWN AND BACK BUTCHER PUSH (155#/105#) + MAX REP KETTLEBELL SNATCH (55#/35#) 2:00 REST X4 *ALTERNATE SNATCH ARMS EACH ROUND **SCORE TOTAL SNATCHES

Posted on 04/28/2016 at 09:28 PM | Permalink | Comments (0)

04/27/2016

COOPERSTOWN

CFS WOD - THURSDAY 28APR2016

OLY: CLEAN & JERK (WEEK 3) 3-POSITION CLEAN (GROUND - KNEE - MID THIGH) @ 70% EVERY 2:00 X7

METCON: "DT" 12 DEADLIFTS (155#/105#) 9 HANG CLEANS 9 JERKS X5 *12:00 TIME CAP

Posted on 04/27/2016 at 07:47 PM | Permalink | Comments (0)

04/26/2016

HORNY TOAD

CFS WOD - WEDNESDAY 27APR2016

SKILL: HANDSTAND AND TOES-2-BAR (WEEK 2) 7:00 HANDSTAND WORK 7:00 TOES-2-BAR WORK

METCON: 1000M ROW

REST 1:00

50 GOBLET SQUATS (55#/35#) 30 BURPEE BOX JUMPS (24"/20") 50 RING PUSH UPS *15:00 TIME CAP

Posted on 04/26/2016 at 10:39 PM | Permalink | Comments (0)

04/25/2016

SNACK PATROL

CFS WOD - TUESDAY 26APR2016

STRENGTH: FRONT SQUAT (WEEK 6) 1 1/4 FRONT SQUAT 2 REPS @ 80% EVERY 2:00 X5

METCON: (COMPARE TO CFS WOD "SMOOTH OPERATOR") 600M RUN 25 KETTLEBELL SWINGS (55#/35#) 10 TOES-2-BAR X3 *20:00 TIME CAP

Posted on 04/25/2016 at 10:46 PM | Permalink | Comments (0)

04/24/2016

TENDER BITS

CFS WOD - MONDAY 25APR2016

OLY: SNATCH (WEEK 5) 2 TOUCH-N-GO (POWER) SNATCHES @ 80% EVERY 1:30 X6

2 (SQUAT) SNATCHES @ 80% EVERY 1:00 X6

METCON: 12:00 AMRAP 3 SNATCHES (115#/105# OR 75% OF 1RM) 30 DOUBLE UNDERS X3

50 WALL BALLS (20#/14#)

AMRAP WITH REMAINING TIME OF: 6 CHEST-2-BAR PULL UPS 30 DOUBLE UNDERS *SCORE TOTAL REPS COMPLETED

Posted on 04/24/2016 at 04:02 PM | Permalink | Comments (0)

04/21/2016

FINNICK ODAIR

CFS WOD - FRIDAY 22APR2016

STRENGTH: (WEEK 3) BACK RACK LUNGE STEPS (STATIONARY) 5 REPS EACH LEG (ATHLETE CHOOSES LOAD) EVERY 1:30 X5

STRICT PRESS + PUSH PRESS COMBO 5 + 5 (ATHLETE CHOOSES LOAD) EVERY 1:30 X5

METCON: 2:00 DOWN AND BACK BUTCHER PUSH (155#/105#) + MAX REP BACK SQUATS (95#/65#) 2:00 REST 2:00 DOWN AND BACK BUTCHER PUSH + MAX REP THRUSTERS (95#/65#) 2:00 REST X2 *SCORE TOTAL BACK SQUAT + THRUSTER REPS

Posted on 04/21/2016 at 06:00 PM | Permalink | Comments (0)

04/20/2016

HAYMITCH

CFS WOD - THURSDAY 21APR2016

OLY: CLEAN & JERK (WEEK 2) 3-POSITION CLEAN (GROUND - KNEE - MID THIGH) @ 65% EVERY 1:30 X7

METCON: "DEATH BY CLEAN & JERK" (95#/65#) *1 REP ON MINUTE 1, 2 ON MINUTE 2, 3 ON MINUTE 3...ETC...

Posted on 04/20/2016 at 09:59 PM | Permalink | Comments (0)

04/19/2016

REAL DEAL

CFS WOD - WEDNESDAY 20APR2016

SKILL: HANDSTAND AND TOES-2-BAR (WEEK 1) 7:00 HANDSTAND WORK 7:00 TOES-2-BAR WORK

METCON: "ANNIE-BELL" 50-40-30-20-10 DOUBLE UNDERS SIT UPS *20 KETTLEBELL SWINGS (55#/35#) BETWEEN EACH ROUND **15:00 TIME CAP

Posted on 04/19/2016 at 10:11 PM | Permalink | Comments (0)

BARN BURNER

CFS WOD - TUESDAY 19APR2016

STRENGTH: FRONT SQUAT (WEEK 5) 1 1/4 FRONT SQUAT 2 REPS @ 75% EVERY 2:00 X5

METCON: 30 DEADLIFTS (155#/105#) 40 WALL BALLS (20#/14#) 50 BURPEES 40 WALL BALLS 30 DEADLIFTS *12:00 TIME CAP

Posted on 04/19/2016 at 10:07 AM | Permalink | Comments (0)

04/17/2016

CUB CADET

CFS WOD - MONDAY 18APR2016

OLY: SNATCH (WEEK 4) 3 TOUCH-N-GO (POWER) SNATCHES @ 75% EVERY 1:30 X6

2 (SQUAT) SNATCHES @ 75% EVERY 1:00 X6

METCON: 12 OVERHEAD SQUATS (95#/65#) 12 PULL UPS X5 *10:00 TIME CAP

04/14/2016

BLOCKBUSTER TRADE

CFS WOD - FRIDAY 15APR2016

STRENGTH: (WEEK 2) BACK RACK LUNGE STEPS (STATIONARY) 5 REPS EACH LEG (ATHLETE CHOOSES LOAD) EVERY 1:30 X5

STRICT PRESS + PUSH PRESS COMBO 5 + 5 (ATHLETE CHOOSES LOAD) EVERY 1:30 X5

METCON: 2:00 DOWN AND BACK BUTCHER PUSH (155#/105#) + MAX REP SUMO DEADLIFT HIGH PULL (75#/55#) 2:00 REST X4 *SCORE TOTAL SDHP REPS

Posted on 04/14/2016 at 09:39 PM | Permalink | Comments (0)

04/13/2016

NURSE DOSE

CFS WOD - THURSDAY 14APR2016

OLY: CLEAN & JERK (WEEK 1) 3-POSITION CLEAN (GROUND - KNEE - MID THIGH) @ 60% EVERY 1:30 X7

METCON: CROSSFIT MAINSITE WOD 3/21/16 42 MEDBALL CLEANS (20#/14#) 21 BENCH PRESS (BODYWEIGHT OR LESS) 30 MEDBALL CLEANS 15 BENCH PRESS 18 MED BALL CLEANS 9 BENCH PRESS *15:00 TIME CAP

Posted on 04/13/2016 at 09:08 PM | Permalink | Comments (0)

04/12/2016

TELECAST

CFS WOD - WEDNESDAY 13APR2016

SKILL: DOUBLE UNDERS (WEEK 6) 12:00 DOUBLE UNDER WORK

METCON: 5 BURPEES 4 TOES-2-BAR 3 HANDSTAND PUSH UPS X10 *12:00 TIME CAP

Posted on 04/12/2016 at 05:08 PM | Permalink | Comments (0)

04/11/2016

ROOST

CFS WOD - TUESDAY 12APR2016

STRENGTH: FRONT SQUAT (WEEK 4) 1 1/4 FRONT SQUAT 2 REPS @ 70% EVERY 2:00 X5

METCON: 7:00 AMRAP 3 SHOULDER-2-OVERHEAD (95#/65#) 3 PULL UPS 6/6, 9/9, 12/12...ETC...

Posted on 04/11/2016 at 09:03 PM | Permalink | Comments (0)

04/10/2016

KIRBY - 216

CFS WOD - MONDAY 11APR2016

OLY: SNATCH (WEEK 3) 3 TOUCH-N-GO (POWER) SNATCHES @ 70% EVERY 1:30 X6

2 (SQUAT) SNATCHES @ 70% EVERY 1:00 X6

METCON: (COMPARE TO CFS WOD "KIRBY - 216") "KIRBY - 216" BUY IN: 800M RUN

4 POWER CLEANS (155#/105#) 9 TOES-2-BAR 14 BOX JUMPS (24"/20") X8

CASH OUT: 800M RUN

Posted on 04/10/2016 at 05:06 PM | Permalink | Comments (0)

04/07/2016

LIVE MAS

CFS WOD - FRIDAY 8APR2016

STRENGTH: (WEEK 1) BACK RACK LUNGE STEPS (STATIONARY) 5 REPS EACH LEG (ATHLETE CHOOSES LOAD) EVERY 1:30 X5

STRICT PRESS + PUSH PRESS COMBO 5 + 5 (ATHLETE CHOOSES LOAD) EVERY 1:30 X5

METCON: 2:00 DOWN AND BACK BUTCHER PUSH (155#/105#) + MAX CALORIE ROW 2:00 REST X4 *SCORE TOTAL CALORIES

Posted on 04/07/2016 at 09:45 PM | Permalink | Comments (0)

04/06/2016

LA CROIX

CFS WOD - THURSDAY 7APR2016

OLY: CLEAN & JERK (DE-LOAD) 3 CLEAN (POWER) & JERKS @ 55% EVERY 1:00 X7

METCON: 30 WALL BALLS (20#/14#) 10 HANG CLEANS (165#/115#) X3 *8:00 TIME CAP

Posted on 04/06/2016 at 09:06 PM | Permalink | Comments (0)

04/05/2016

BOOGER SUGAR

CFS WOD - WEDNESDAY 6APR2016

SKILL: DOUBLE UNDERS (WEEK 5) 12:00 DOUBLE UNDER WORK

METCON: "BRENTON" 100FT BEAR CRAWL 100FT BROAD JUMP X5 *3 BURPEES EVERY 5 BROAD JUMPS **12:00 TIME CAP

Posted on 04/05/2016 at 09:25 PM | Permalink | Comments (0)

04/04/2016

PATH TO THE DRAFT

CFS WOD - TUESDAY 5APR2016

STRENGTH: FRONT SQUAT (WEEK 3) 1 1/4 FRONT SQUAT 3 REPS @ 65% EVERY 2:00 X6

METCON: 15:00 AMRAP 12 THRUSTERS (75#/55#) 21 KETTLEBELL SWINGS (35#/25#) 12 BOX JUMPS (24"/20")

Posted on 04/04/2016 at 08:34 PM | Permalink | Comments (0)

04/03/2016

TUB THERAPY

CFS WOD - MONDAY 4APR2016

OLY: SNATCH (WEEK 2) 5 TOUCH-N-GO (POWER) SNATCHES @ 65% EVERY 1:30 X6

2 (SQUAT) SNATCHES @ 65% EVERY 1:00 X6

METCON: (COMPARE TO CFS WOD "DOZEN DONUTS") 9-7-5 CHEST-2-BAR PULL UPS SQUAT SNATCHES (115#/80#) *8:00 TIME CAP

04/01/2016

WEEKEND SCHEDULE

Now that the Open is over the gym will be closed on Sundays...get out of the gym, enjoy the warm weather. The 8-11AM Saturday open gym session will continue as always.

Due to the Indoc Class this weekend, the Saturday open gym session will go from 10AM-Noon.