Monday July 29, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

"Ledesma"

20min AMRAP of:
  • 5 parallettes handstand push-ups
  • 10 toes through rings
  • 15 med ball cleans


On-Ramp

Skills:

  • Rower
  • Squats
  • Pullups
  • Pushups


WOD:

For Time:

500M Row

21-15-9:
  • Pullups
  • Squats
  • Pushups

500M Row

Tuesday July 30, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

For Time:
  • Row 40 Cals
  • 20 HR Pushups
  • 10 Abmat sit-ups
  • 80 Double Unders
  • 20 HR Pushups
  • 10 Abmat sit-ups
  • 80 Double Unders
  • 20 HR Pushups
  • 10 Abmat sit-ups
  • Row 40 Cals
  • 20 HR Pushups
  • 10 Abmat sit-ups

 

Olympic Lifting

15 minutes to Establish a 3 Rep Max Snatch

Then...

  • A.) 5x2 Snatch First Pull(stop at top of knee)-heaviest possible
  • Rest 60s B/T Sets
  • B.) 5x5 Bent Over Rows-heaviest possible
  • Rest 60s B/T Sets

Wednesday July 31, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

Back Squat: 1x10@60%, 1x8@65%, 1x8@70%, 1x8@75%

*Rest 90s b/t sets

Then...

12 min AMRAP:
  • 4 Hang Power Cleans(65/95)
  • 8 Thrusters(65/95)
  • 12 Ring Dips


On-Ramp

Skills:

  • Deadlift
  • Push Press
  • Med Ball Cleans
  • Abmat Situps


WOD:

4 Rounds for Time::
  • 5 Deadlifts
  • 10 Med Ball Cleans
  • 15 Situps

Thursday Aug 1, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

10 Rounds for Total Reps of:

  • 20s ME KB Swings
  • 10s Rest
  • 20s ME Pullups
  • 10s Rest
  • 20s ME Burpees
  • 10s Rest


Olympic Lifting

15 min to Establish a 3 Rep Max Clean and Jerk

Then...

A.) Front Squat 1x560%, 1x5@65%, 2x5@70%

*Rest 60s b/t sets

B.) Hang Clean Hi-Pulls-heaviest possible

*Rest 60s b/t sets

Friday Aug 2, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

A.) 3x3 Split Jerk-heaviest possible

*Rest 60s

B.) 3x3 1 1/4 Front Squat- heaviest possible

*Rest 60s

Then...

"Diane"

21-15-9 of:
  • Deadlifts(155/225)
  • HSPU


On-Ramp

Skills:

  • Hang Cleans
  • Front Squats
  • Thrusters
  • Ring Rows


WOD:

8 Min AMRAP of:
  • 4 Hang Cleans
  • 8 Thrusters
  • 12 Ring Rows

Saturday Aug 3, 2013



TEAM WOD @ 8AM




TEAM WOD @ 9AM



31 HEROS @ 7PM (please arrive by 6:30pm)

Monday July 22, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

5 Min EMOM 2 Hang Squat Cleans @70%

*This is meant to be a warm up for your Back Squat Max. DO NOT go above prescribed weight.

Then...

25 mins to find a 1 rep max Back Squat

*The cleans should be a good warmup, but you will still need a few warm up sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes of rest then perform a "Walkout" (set up like you're going to squat, walk out of the rack and hold the weight on your back for 5 seconds-DO NOT SQUAT IT) with 5-10% more than your attempted Max Squat weight. Example: If you are attempting a 300lb back squat, walk out with 315lbs. After your "walkout", rest 2 minutes then begin your maximal attempts.


On-Ramp

Skills:

  • Clean
  • Push Jerk
  • Kettle Bell Swings
  • Knees to Elbows


WOD:

8,7,6,5,4,3,2,1 of:

  • Clean & Jerk
  • KB Swings
  • Knee to Elbows

Tuesday July 23, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

For Total Time:

20 Cal Row

10/8/6/4/2 of:
  • KB Snatch (alt arms)
  • HSPU
  • T2B

*Rest 1:1

20 Cal Row

9/7/5/3/1 of:
  • KB Snatch (alt arms)
  • C2B Pullups
  • V-ups


Olympic Lifting

5 min EMOM of : 2 Cleans(full squat) and 1 Jerk@ 75%

Then...

As soon as the clock hits 5:00 mins perform a 2 min AMRAP of Max Clean and Jerks (full squat)@75 %

  • 1a) 3x3 1 1/4 Front Squats (heaviest possible)
  • Rest 60s B/T Sets
  • 1b) 3x3 Hang Clean Hi Pulls@ 110% of max
  • Rest 60s B/T Sets

Wednesday July 24, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

4 minutes to complete 3 rounds of:
  • 25 Double Unders
  • 12 Box Jumps
  • 6 Push Press(65/95)
  • *If you complete the 3 rounds before the 4 minutes expire you get a "bonus" 4 minutes to complete 3 more rounds, this process continues until you cannot complete the rounds in the alotted time. IF you complete the 3 rounds before the 4 minutes expire you do not have to wait for the 4 minutes to be up to start your next 3 rounds.


On-Ramp

Skills:

  • Back Squat
  • Power Snatch
  • Wall Balls
  • KB Sumo Hi-Pulls


WOD:

12min AMRAP of:
  • 5 Hang Snatch
  • 10 Wall Balls
  • 15 KB Sumo Hi Pulls

Thursday July 25, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

"Death by Burpee"

  • 1 burpee at 0:00
  • 2 burpee at 1:00
  • 3 burpee at 2:00
  • 4 burpee at 3:00
  • 5 burpee at 4:00
  • 6 burpee at 5:00
  • 7 burpee at 6:00
  • 8 burpee at 7:00
  • * Continue in kind until you can no longer continue.


Olympic Lifting

5 min EMOM of : 2 Snatches(full squat) @ 80%

Then...

As soon as the clock hits 5:00mins perform a 2 min AMRAP of Max Snatches(full squat)@80%

  • 1a) 3x5 Pendlay Rows (heaviest possible)
  • Rest 60s B/T Sets
  • 1b) 3x5 Snatch Grip Behind the Neck Push Press (heaviest Possible)
  • Rest 60s B/T Sets

Friday July 26, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

"12 Days of Christmas in July"

For Time:
  • 1 Power Clean(95/135)
  • 2 HSPU
  • 3 Front Squats(95/135)
  • 4 Sumo Hi Pulls(95/135)
  • 5 CTB Pullups
  • 6 Box Jumps
  • 7 Slam Balls
  • 8 Push Ups
  • 9 Wall Balls
  • 10 KB Swings
  • 11 Deadlifts(95/135)
  • 12 Thrusters(95/135)

* After Completing the first movement go to back to 1 and begin again adding the next movement.
EG: 1 Clean, then 1 Clean and 2 HSPU, then 1 Clean-2 HSPU-3 Front Squats... and so on until you get to the 12 Thrusters


On-Ramp

Skills:

  • Overhead Squat
  • Power Snatch(review)
  • Barbell Sumo Hi Pulls
  • Slam Balls
  • Burpees


WOD:

3 Rounds for time:
  • 6 OH Squats
  • 8 Burpees
  • 12 Slam Balls

Saturday July 27, 2013



TEAM WOD @ 8AM




TEAM WOD @ 9AM

Monday July 15, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

Back Squat 4x3 @90% Rest 2mins b/t sets

Then...

  • 400m Run
  • 50 Pullups
  • 400m Run
  • 50 Pushups
  • 100 Double Unders(300 Singles)
  • 50 T2B


On-Ramp

Skills:

  • Rower
  • Squats
  • Pull Ups
  • Push Ups


WOD:

500M Row

21-15-9 of:
  • Pull Ups
  • Squats
  • Push Ups

500M Row

Tuesday July 16, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

10-9-8-7-6-5-4-3-2-1 of:

  • Kb snatch + oh squat(alt arms)
  • Split jumps
  • Ab mat sit-ups

* adequate rest

Then as a class: 2 min slam ball cash out


Olympic Lifting

  • 1a. 3x5 Snatch Grip Hang Hi-Pulls (heaviest possible)
  • Rest 60s B/T Sets
  • 1b. 3x5 Snatch Balance (heaviest possible)
  • Rest 60s B/T Sets

Then...

5x1 2 Position Snatch (floor, hang) heaviest possible, unbroken

Wednesday July 17, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

  • 50 Box Jumps
  • 25 KB Swings
  • 25 Burpees
  • 40 Box Jumps
  • 20 KB Swings
  • 20 Burpees
  • 30 Box Jumps
  • 15 KB Swings
  • 15 Burpees
  • 20 Box Jumps
  • 10 KB Swings
  • 10 Burpees


On-Ramp

Skills:

  • Deadlift
  • Push Press
  • Med Ball Cleans
  • Ab Mat Sit-ups


WOD:

4 Rounds for Time of:
  • 5 Deadlifts
  • 10 Med Ball Cleans
  • 15 Sit-ups

Thursday July 18, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

4x2 Back Squats @ 95% Rest 2min b/t sets

Then...

  • 1000m Row
  • 55 Thrusters(65/95)
  • 1000m Row


Olympic Lifting

  • 1a. 3x3 Pause Front Squats (heaviest possible)
  • Rest 60s B/T Sets
  • 1b. 3x5 Split Press (heaviest possible)
  • Rest 60s B/T Sets

Then...

5x1 2 Position Clean + 1 Jerk (heaviest possible, unbroken)*

*Perform 1 clean from the floor, the next clean from the hang position, then 1 jerk

Friday July 19, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "Olympic Lifting" AND "On-Ramp" classes

CrossFit

1a. 3x3 Push Press (heaviest Possible)

Rest 60s B/T Sets

1b. 3x3 Clean 1st Pulls(stop @ knee) heaviest possible

Rest 60s B/T Sets

Then...

For Time:
  • 30 Power Clean & Jerk w/OH Lunge on each leg (95/135)
  • *perform clean, then jerk, with barbell still overhead do a lunge on right leg, lunge on left leg


On-Ramp

Skills:

  • Hang Cleans
  • Front Squats
  • Thrusters
  • Ring Rows


WOD:

8 Min AMRAP:
  • 4 Hang Cleans
  • 8 Thrusters
  • 12 Ring Rows

Saturday July 20, 2013



TEAM WOD @ 8AM




TEAM WOD @ 9AM

Monday July 8, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "PREP" AND "BASICS" classes

*An RSVP is required no later than 10PM the previous night for ALL "FIGHT" classes

CrossFit

8 mins to Find a 1 rep Max Clean and Jerk

Then...

5 min EMOM 1 Clean and Jerk @90%

Then...

60 C2B Pullups for time

*5 Burpee Over the Box Jumps EMOM until you reach 60, this includes 0:00

*Must touch the top of the box each jump


Basics

5 Rounds for Reps/Cals of:

  • 30s Cal Row
  • 30s Rest
  • 30s Max KB Swings
  • 30s Rest
  • 30s Max HR Pushups
  • 30s Rest

Tuesday July 9, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "PREP" AND "BASICS" classes

*An RSVP is required no later than 10PM the previous night for ALL "FIGHT" classes

CrossFit

Back Squats 4x5@ 80%

*2min rest b/t sets

Then...

5 Rounds for Reps/Cals of:

  • 30s Cal Row
  • 30s Rest
  • 30s Max KB Swings
  • 30s Rest
  • 30s Max HR Pushups
  • 30s Rest

*Coaches: If you press F8 on the clock remote it is already programmed for the intervals/rounds for this WOD.


PREP

  • SHOULDER SERIES
  • SQUAT SERIES

Wednesday July 10, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "PREP" AND "BASICS" classes

*An RSVP is required no later than 10PM the previous night for ALL "FIGHT" classes

CrossFit

8 mins to find 1 rep Max Snatch

Then...

5 min EMOM 1 Snatch

Then...

4 Rounds for Time:
  • 40 Double Unders
  • 4 Wall Walks
  • 10 T2B
  • 20 MB Cleans


Basics

For Total Time:

21-15-9 of:
  • Box Jumps
  • KB Swings
  • Burpees

9-15-21 of:
  • Box Jumps
  • KB Swings
  • Burpees

Thursday July 11, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "PREP" AND "BASICS" classes

*An RSVP is required no later than 10PM the previous night for ALL "FIGHT" classes

ALERT!!: 8am and 9am classes only. All other classes canceled for 4th of July

CrossFit

Back Squats: 5x4@ 85%

*2 min rest b/t sets

Then...

12-9-6 of:
  • DL(155/225)
  • Box Jumps
  • Ring Dips


PREP

  • THRUSTERS
  • DEADLIFTS

Friday July 12, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "PREP" AND "BASICS" classes

*An RSVP is required no later than 10PM the previous night for ALL "FIGHT" classes

CrossFit

20 Min AMRAP

  • 200M Sprint
  • 10 Push Press (75/115)
  • 10 Burpees
  • 10 OH Squats (75/115)
  • 20 Ab Mat Situps

Basics

15 Min AMRAP of:

  • 400M Run
  • 50 Pullups
  • 500M Row
  • 50 Pushups
  • 100 Double Unders (300 Singles)
  • 50 V-Ups

Saturday July 13, 2013

Prep @ 8AM

  • SNATCH
  • CLEAN AND JERK




TEAM WOD @ 9AM