Open WOD:
1500 M row
rest 5 minutes
30 clean and jerk 135/95#
rest 5 minutes
1 mile run
Open WOD:
1 mile run
rest 5 minutes
30 clean and jerk 155/105#
rest 5 minutes
1500 M row
Friday 09.18.2015
Strength/Skill:
EMOM 12
Power Snatch
Squat Snatch
GPP WOD:
3 RFT
500m run
20 Alternating DB snatches 45/25#
20 Jumping Lunges
Open WOD:
3 RFT
500m run
20 Alternating DB snatches AHAP
20 pistols
Thursday 09.17.2015
Strength/Skill:
15 min rope climbs skill
or
EMOM 10
2 rope climbs
GPP WOD:
50 Lateral bar hops
15-12-9-12-15
HR Push-ups
Front squats 95/65#
50 Lateral bar hops
Open WOD:
100 double unders
then
15-12-9-12-15
HSPU
Front squats 135/95#
then 100 double unders
We are very excited to be hosting Brad Davidson of Stark Nation for a 3 hour seminar on October 10th at 1pm. Brad is an innovator in performance nutrition and has coached CEOs, Professional Athletes and top CrossFitters to be the best they can be. If you register for the Optimized You Seminar here in the next 4 days you will receive the Early Bird special of $75.
Wednesday 09.16.2015
Strength/Skill:
Bench Press 1 RM
GPP WOD:
EMOM 15 (alternating)
6 Box Jump 30/24″
8 / 10 cal row
10 Wallball 20/14#
Open WOD:
EMOM 15 (alternating)
6 Box Jump 36/30″
10/12 cal row
10 Wallball 30/20#
Tuesday 09.15.2015
Strength/Skill:
1-1-1-1-1-1-1
Split jerk from the rack
ascending
GPP WOD:
24-18-12 reps for time of:
Dips (ring or paralell bar)
KB swings 53/36
*each time you break the Dips do 3 burpees
Open WOD:
12-9-6 reps for time of:
Muscle-ups
24-18-12
KB swings 72/53
*each time you break the MU do 5 burpees
Monday 09.14.2015
Strength/Skill:
Deadlift 1 RM
GPP WOD:
Complete as many reps as possible in 10 minutes of:
5 thrusters
5 pull-ups
10 thrusters
10 pull-ups
15 thrusters
15 pull-ups
20 thrusters
20 pull-ups…
Etc., adding 5 reps to each exercise each round.
Men use 65 lb., women use 45 lb.
Open WOD:
Complete as many reps as possible in 10 minutes of:
5 thrusters
5 chest-to-bar pull-ups
10 thrusters
10 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
20 thrusters
20 chest-to-bar pull-ups
Etc., adding 5 reps to each exercise each round.
Men use 95 lb., women use 65 lb.
Sunday 09.13.2015
Saturday 09.12.2015
Friday, September 11 2015
We will be doing a Hero Workout today in honor of those lost 14 yrs ago on September 11th 2001.
GPP WOD:
Two rounds of:
Row 1000 meters
50 Burpees
50 Box jumps, 24/20 box
Run 800 meters
Open WOD:
“Small”
Three rounds of:
Row 1000 meters
50 Burpees
50 Box jumps, 24″ box
Run 800 meters
I have not been downtown to the World Trade Center site since September 12th 2001. Pretty powerful!!
Posted by Jay Hachadoorian on Friday, June 19, 2015
Thursday 09.10.2015
Strength/Skill:
Press 1 RM
GPP WOD:
3 RFT
10 Power Snatch 85/55#
15 Pull-ups
20 weighted step ups 20/24″ @ 25/15#
Open WOD:
3 RFT
10 Power Snatch 115/75#
15 C2B pull-ups
20 Weighted step overs 20/24″ @ 45/25#
Congratulations Angela and Rob on the birth of baby Michael McGee. Michael was born on September 7th weighing in at 8 lbs 10 oz. We can’t wait to meet him and turn him into a little CrossFit machine like his mom.