Friday February 7

Warm Up

Dynamic Warm-up

Skill

Movement Demo

Metcon

"THE CHIEF"

5 rnds of AMRAP 3:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

*each rnd begins where the previous left off

Monday July 29 "Max Power Clean" and Barbell Club

Warm Up

Group Dynamic

Clean Progression (use 55% max)

0-1 min - 5 Clean Pulls

1-2 min - 5 Hang Power Clean

2-3 min - 5 Hang Squat Clean

3-4 min - 5 Power Clean

4-5 min - 5 Squat Clean

Skill

Power Clean (3@55, 3@65, 1@85, 1@95, 1@MAX)

Metcon

AMRAP 3

6 Burpee Box Jump Overs (20/14)

9 Deadlift (185/135)

12 HR Push-ups

Rest 2 mins

AMRAP 5

6 Burpee Box Jump Overs (20/14)

9 Deadlift (185/135)

12 HR Push-ups

Barbell Club

Skills

Clean & Jerk

Pressing Snatch Balance + Drop Snatch

Back Squat

Metcon

AMRAP 10

30 Snatch (75)

30 Snatch (135)

30 Snatch (165)

30 Snatch (210)

Wednesday July 17 & Barbell Club

Warm Up

Group Dynamic

Skill

Power Clean (5@55,5@65,3@75,3@85,1+@95)

Metcon (10 MIN TIME CAP)

10 ---> 2 (by 2)

Shoulder to Overhead (155/105)
(185/125) RX+

5 ---> 1

Muscle-ups

Barbell Club

Skills

Clean & Jerk

Clean Pull + Power Clean

Front Squat

Metcon

AMRAP 5

2 Deadlift (315)

3 Muscle-ups

Wednesday 5/21

The Importance of Tracking Progress

Every day, track your progress with the weights you used, color band, or further modifications needed, and a little note on how it felt.  Get your logbook at the start of every class (and be sure to put it away at the end!).  It might even be worth taking some before and after shots to keep you motivated.  You will be SHOCKED how much you will transform if you keep up with your workouts and diet.  Some other benefits:

·         Can see improvements

·         Speeds up class since you will know what weights you have used

·         Gives you a sense of accomplishment

·         Allows you to set reasonable goals.

Take a minute to recognize your progress to this point.  It comes in many forms and can be easily missed, especially when we are not looking for it.  Broaden your views and learn to appreciate the little victories.  Have you finally mastered doubles?  Is your squat getting below parallel?  Did you run your first mile, 5K, 10K, or half marathon?  Are you getting on smaller bands for pull-ups?  Big accomplishments are built on the foundation of small ones.  Acknowledging the small goals keep you motivated.      

Warm Up

Group Dynamic

3 sets:

1 minute Dead Hang from Bar

Rest 30 seconds b/t rnds (if you need more rest, take it...try and make the full minute)

Skill

Power Clean (5@55,5@65,3@75,3@85,1+@95)

Metcon

AMRAP 12

2000 meter Row

Max Reps Deadlift (255/175)

Score = Row Time - 5 seconds for each deadlift rep

Monday 5/6

"Stick to the basics and when you feel you've mastered them it's time to start all over again, begin anew - again with the basics - this time paying closer attention."

Greg Glass

REMINDER - WE ARE NOW OFFERING A 4:30 CLASS ON MONDAYS

Warm Up

Group Dynamic

15-12-9

GHD Sit-ups

Ring Dip Hold or Parallette Dip Hold (15 secs, 12 sec, 9 sec)

Skill

Power Snatch (5@55,5@65,5@75,5+@85)

Metcon

2 sets, max reps in 30 seconds:

Hang Power Snatch

Toes to Bar

Hang Power Clean 

Plank Hold

Thrusters

Rest 30 secs between each mov't

M-95, F-65

Rx'd+ M-135, F-95

Friday 5/3

A few schedule changes:

Monday we are adding a 4:30 class to accommodate the larger class sizes.  We are also dropping the 4:30 class on Wednesdays.

Saturday the classes will change to 8 am and 10 am.

Additionally, the sign-up for the Team WOD on Saturday is on the door in the gym.  Please sign up by Friday.  You are more than welcome to bring somebody if they have CrossFit experience.  Just put their name on the sheet and give me idea of their skill level so the teams can be as equal as possible.  The WOD's will begin at 9 am and should be done by 11.

Warm Up

Coaches Choice

Movement Prep

Skill

Power Clean (5@55,5@65,5@75,5+@85)

Metcon

"Cindy"

AMRAP 20

5 Pull-ups

10 Push-ups

15 Squats

IF YOU WOULD LIKE AN EXCEL SPREADSHEET TO HELP TRACK THE WENDLER PROGRAM, PLEASE REPSPOND TO THE COMMENT SECTION WITH YOUR EMAIL ADDRESS.