17.7.21

17.7.21

 

Friday, July 21

 

Warmup:

10 mins. to complete:

200m Run

10 Air Squats

10 Strict Press w/Barbell

200m Run

10 KBS

10 Push Press w/Barbell

200m Run

10 Wall Ball

10 Push Jerk w/Barbell

 

Strength:

EMOM 10

3 Push Press @ 75% of 1 RM

 

WOD:

AMRAP 12

Buy-in:

21-15-9

Push Jerk (135/95)

KBS (2/1.5)

With remaining time:

Max Rep Wall Ball (20/14)

Goals/Rules:

1 – Pick a weight for the Push Jerk and the KBS so that you don’t break up the round into more than 3 sets

2 – You should finish the buy-in with 3-4 mins left for Wall Balls.

3 – Post number of Wall Balls.

 

17.7.20

17.7.20

 

Hey guys… It’s hot out!!! We would love for you to still come in.

Just because it’s hot out, doesn’t mean you don’t come in and get a good sweat on.

Remember to stay hydrated though!!!!!!!!!!!! We have water at the gym if you forget yours!!!

 

Thursday, July 20

 

Warmup:

15 mins. to complete:

200 m Run

15 Air Squats

12/10 Cal Row

15 Push-ups

200m Run

2×10 Kip Swings

 

WOD:

E6MOM 24 (4 Rounds)

30/25 Cal Row

200m Run

10 Bar Muscle-ups

 

Scaling:

1 – 10 Bar Muscle-ups = 10 Burpee Pull-ups = 10 Burpee Jumping Pull-ups

2 – Stagger start if more than 5 people in class.

 

Cashout:

Pick 1:

3 x 50′ HS Walk

3 x :45 sec HS Hold

3 x 1:00 plank hold

3 X 25 GHD Sit-ups

3 x 25 Weighted Sit ups

17.7.19

17.7.19

 

Wednesday, July 19

 

Warmup:

3 Rounds

200m Run

10 Air Squats

10 Kip Swings

 

Strength:

E2MOM 10

3 Front Squats @ 78% of 1RM

 

WOD:

FT

21-15-9

Squat Clean (135/95)

42-30-18

T2B

 

Capped at 20 mins.

 

Goals/Scales:

1 – Pick a weight where you can either do fast singles or some touch and go for the squat cleans.

2 – T2B = K2E = V-Ups = Ab Mats

17.7.18

17.7.18

Tuesday, July 18

 

Warmup:

2 Rounds

300m Row

10 SDLHP w/Barbell

10 Strict Press w/Barbell

 

WOD:

3 RFT

25/20 Cal Row

25 SDLHP (95/65)

25 Push Press (95/65)

 

Goals/Rules:

1 – Scale weight that you can get through SDLHP and PP within 3 sets for each movement.

2 – Do NOT get sloppy on the SDLHP. Good form = better movement = less sets = done quicker.

 

Cashout:

Superman

3 x 25

Hollow Rocks

3 x :60

17.7.17

17.7.17

 

Happy Monday!!!

 

Please read the following for an important announcement:

The owner of the building we rent is renovating the office space/bathroom. So we won’t have access to it for a bit.

We wil have access to a bathroom, but please come to the gym changed into your WOD clothes.

We really appreciate your cooperation in this!

Thanks!

 

Monday, July 17

 

Warmup:

200m Run

15 Leg Swings each Leg

200m Run

15 Push-ups

200m Run

15 Pull-ups

 

WOD:

AMRAP 40

800m Run

20 Burpee Pull-ups

 

Goals/Rules:

1 – Keep moving the entire WOD.

2 – If you can’t do pull-ups, do burpee jumping pull-ups

17.7.14

17.7.14

 

Please remember that today is the last day for pre-orders for the Barbell Club shirts!

 

Also, if you are planning on attending the comp class on Saturday. Please be warmed up and ready to go right at 8am.

We have a lot to do and not much time to get it all in.

And also remember, we do not go over movements during class. This is an advanced class for those that know all the CrossFit movements.

Thank you for understanding.

 

Friday, July 14

 

Warmup:

400m Run

Then:

2 Rounds

5 Inch Worms

10 Push-ups

15 Air Squats

 

Strength:

Hang Squat Clean

2-2-2-2-2

 

Working up to a heavy set of 2.

MUST BE TOUCH AND GO. Can NOT drop the bar between the 2 reps.

 

WOD:

FT

10-8-6-4-2

Squat Clean (205/125)

HSPU

 

Capped at 15 mins.

 

Goals/Rules/Scales:

1 – Squat Cleans should be scaled to heavy singles. You don’t want to be doing the 10 touch and go.

2 – Scale weight so that you finish the WOD in UNDER the cap.

3 – Scaling options for HSPU:

HSPU = 2x the push-ups OR push-ups (beginners only)

 

 

17.7.13

17.7.13

 

Please remember, this Friday is the last day to put your pre-orders in for the Barbell Club tees.

They are a steal at $15 each. After the pre-order, they will be $20!!!

 

Thursday, July 13

 

Warmup:

10 Minutes to complete:

400m Run

15 Turkish Get-ups (you pick the weight)

400m Run

 

WOD:

Partner WOD!!!!!

400m Run

100 DB or KB Snatch

400m Run

100 Wall Balls (20/14)

400m Run

100 DB Push Press

400m Run

100 Bar Facing Burpees

 

Goals/Rules:

1 – Pick a challenging weight for the DB/KB work.

2 – Both partners run together. The other movements are done with one person working and the other resting.

3 – Have FUN!

17.7.12

17.7.12

 

Happy Hump Day!!!!!

 

Please remember to have your shirt orders in by Friday for Bane Barbell Club!!!!!

$15 for preorders!!

 

Wednesday, July 12

 

Warmup:

Farmers and Lumberjacks!

 

Strength:

Jerk

2-2-2-2-2

You can either do Split or Push. Whatever you choose, you must do throughout the entire 5 sets

 

WOD:

3 RFT

15 Muscle-ups (Ring)

75 Air Squats

600m Run

 

Capped at 18 minutes

 

Goals/Scales:

1 – Do NOT move your feet during the 75 air squats.

2 – MOVE through the runs… it’s NOT a jog. It’s a RUN!!!!

3 – If you do not have ring muscle-ups, here are your options:

25 T2B OR 25 K2E OR 25 V-Ups OR 25 Sit-ups

4 – If you can not do K2E correctly, there will be no knee raises, you will have to sub with V-ups OR sit-ups!!!!

 

17.7.11

17.7.11

 

Tuesday, July 11

 

Warmup:

1-2-3-4-5-6-7-8-9-10 DU’s

Must do at least 1 Single Under in between sets of DU’s

Calf Stretch

10-9-8-7-6-5-4-3-2-1 DU’s

Must do at least 1 Single Under in between sets of DU’s

 

Beginners:

Double Under work

 

WOD:

EMOM 10

Odd – Max Cal Row

Even – Rest

EMOM 10

Odd – Max DU’s

Even – Rest

EMOM 10

Odd – Max Burpees

Even – Rest

 

This is all out effort. There should be NO resting during your minute of work.

 

17.7.10

17.7.10

 

Sorry for the late posting. Just fixing things up on the website!

 

Monday, July 10

 

Warmup:

200m Run

10 Inchworms

15 Goodmornings w/PVC

200m Run

10 Leg Swings

15 Romaninan DL w/Barbell

 

WOD:

Mr. Joshua

5 RFT

400m Run

30 Ab Mats

15 Deadlift (245/165)

 

Goals:

1 – Sub 20 minutes.

2 – Scale DL weight so that you are NOT doing more than 3 sets per round.