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3/7/19

Workout

EMOM x 10 MINUTES

MIN 1 -- AMRAP of 4 Kang Squat (empty bar) + 4 Alt. Back Rack Lunge

MIN 2 -- Row or Bike, Moderate Effort


-Rest 3:00-


EMOM x 10 MINUTES

MIN 1 -- AMRAP of 4 OHS (empty bar or pvc)+ 4 Tuck-Ups

MIN 2 -- Row or Bike, Moderate Effort


COOL DOWN

FLOW STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Dragon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

 

HOMEWORK

 

Make up

or

Rest

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3/6/19

Strength/Skill

10:00 to Build Load & Refine Technique for Workout


Workout

THE CALI BEAR

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk @ 70-75% of 1RM 


**Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.


COOL DOWN

FOAM ROLLING

3:00 Focus on Upper Back and Shoulders

3:00 Focus on Quads and IT Band

 

Homework  

SNACK WORK

AMRAP  x 10 MINUTES (Flow)

50' Bottoms up KB Carry (L/R)

5 / 5  Side Plank Rotations

10/Side of Half Kneeling Band Protraction/Retraction


E2MOM x 14 MINUTES

2 Bench Presses*

*Build Each Set


10 - 8 - 6 - 4 - 2

Chin-up

5/5 Single Arm Ring Row After Each Set

 

CONDITIONING 

AMRAP  x 25 MINUTES (80%)

15/10 Cal bike

10 Box Jump Overs  (30/24)

10 DB Snatches (75/50)


STRENGTH

EMOM x 10 MINUTES

3 Power Snatches, heavy

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3/5/19

STRENGTH

5-5-3-3-3-1-1-1

Back Squat

Building to a 1RM for the day


Conditioning

FOR TIME

50-40-30

Wall Ball (20/14)

15-20-25

Cal Row


12:00 Hard Cap

 

Homework

 CONDITIONING

EMOM x 40 MINUTES

Min 1 - :40 Burpees over bar

Min 2 - :40 Double Unders

Min 3 - :40 WB (20/14)

Min 4 - :40 Row

Min 5 - :40 TTB


GYMNASTICS (80%)

EMOM x 10 MINUTES

MIn 1 - 3 Burpee MU

Min 2 - 10 HSPU

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3/4/19

WEATHER UPDATE

Morning classes are canceled  

Afternoon classes will run as normal  

Conditioning 

TRIPLE EMOM

EMOM x 5 MINUTES

12/10 Calorie Bike


-Rest 1:00-


EMOM x 5 MINUTES

10-15 DB Hang Power Clean (50/35)|(35/25)


-Rest 1:00-


EMOM x 5 MINUTES

10-12 Burpee Box Jump Over (24/20)


CORE FINISHER

3 SETS

25 Weighted Sit-ups

-Rest as Needed b/t Sets-

 

Homework 

 Snack work 

3 ROUNDS

10 Monster Walks (L/R)

5 / 5 Cossacks Squats*

*Hold weight in goblet


Back Squat; (1111)

8 - 6 - 4 - 2

-Rest as 2:00 - 3:00  b/t sets-


3 SETS

20 Alternating Lunges (DB held at sides)

-Rest 1:00 b/t sets-


For Time

125 Weighted Sit-ups*


*Hold DB or KB on chest. Feet can be anchored.

Conditioning 

6 ROUNDS

1 Min each station (EZ)

Row

Single Unders

Step-ups

TGU (L/R) Alt. Each Rep

Run

Plank on Hands



 

 

 

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03/03/19

Strength/Skill

10 Minutes to work up to a set of 5 Deadlift about 30% higher than expected workout weight

Conditioning

3 Rounds For Time (20 min cap)

15 Deadlifts @ 205/145

30 Pullups

30 Shoulder Taps

20 Shuttle Run (40 down and back)

Capacity Work

15 KB Sumo Deadlifts

30 Ring Rows OR Banded Row (symmetry)

30 Shoulder Taps

20 Shuttle Run or 2:30 of step-ups to a box @ 9-20” *9”is a stair

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03/02/2019

Strength/Skill

Partner Workout - pairs, you go - I go (partner 2 rests)

24 Minute AMRAP

8 Wallball @ 20/14

8 Burpees

8 Toes 2 Bar

Capacity Work

24 Minute AMRAP

5 Wallball

5 burpees

5 Situps

Finisher

3 Sets

15 Left Leg Glute Bridge

30 sec Left Leg Glute Bridge Hold

15 Right Leg Glute Bridge

30 sec Right Leg Glute Bridge hold

Homework - Choose One

Snack Work

Front Squats, 3x12 (2111)

EMOM 6 min

30 sec single leg wall sit hold (l)

30 sec single leg wall sit hold (r)

Conditioning (pick a piece you missed from earlier in the week, Wed was a gem)

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03/01/19

JOIN US FOR FRIDAY NIGHT LIGHTS!!! 

What the heck is Friday Night Lights? Very simply we just run classes a little differently on Friday nights from 5:30pm until 8pm for the five weeks of the CrossFit Open (Feb 21st - Mar 25th). Anyone and everyone is welcome to come, and we’ll be doing the workout that is programmed for that day. The only thing that we do differently is we’ll be running “heats” of the workout instead of your typical class. There will still be a written warm-up for you to go through, there will still be coach to help you out, but you’ll also have a ton of support and energy from everyone that shows up. It definitely adds another level of excitement to your workout.

In addition to that we’ll be taking pictures, video, and each week we’ll be doing a free raffle giveaway to anyone that shows up!

So come get your workout on, or simply stop by and support your friends. It’s gonna be a good time!

Conditioning, Strength, or Skill… or all three ???

19.2

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2/28/19

Strength/Skill

EMOM 10 min

1 - 30 sec Jump Rope/30 sec Up Down

2 - Row or Bike, moderately

—rest 3 min—

EMOM 10 min

1 - 30 Jump Rope/30 sec DB Suitcase Deadlift (light), shin height

2 - Row or Bike, moderately

Cool Down

5 min foam roll or stretch

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2/27/19

Strength/Skill

EMOM 10

3 Hang Power Snatch

*build in weight for the first 5, then hold for 5

Conditioning

6 Minute AMRAP

10/8 Cal Bike

6 Hang Power Snatch @ 75/55

—rest 3:00—

6 Minute AMRAP

20 yds Walking Lunges

6 Hang Power Snatch @ 75/55

Capacity Work

6 Minute AMRAP

10/8 Cal Bike

6 Dumbell Snatch

—rest 3:00—

6 Minute AMRAP

20 yds Walking Lunges OR 20 Step Ups

6 Dumbell Snatch

***If class is larger than the number of bikes, one group starts on the second AMRAP first and then they switch places for the second AMRAP.

Homework - Choose One

Snack Work

3 Sets, rest as needed between sets

10 Alternating Single Arm Bench Press (2121)

**both DB’s held at full press out and then alternating one of them down at a time.

3 Sets, rest 90 between sets

3-5 pullups (4111)

30 sec wall facing handstand hold

For Time::

100 Hollow Rocks

Conditioning

12-20 Min AMRAP @ 80% effort

9 Box Jump @ 30/24

7 Wallball @ 30/20

1 Rope Climb

Strength

EMOM 10

3 Power Clean @ 70%

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2/26/2019

Strength/Skill

First, practice at least 3 reps of each of the following skills until the skill is not in your toolbox.

False Grip Hold, 3 times for 3 seconds

False Grip Ring Row

False Grip MU transition with feet on ground

False Grip Pullup

False Grip Transition, strict, no assistance (1-3 of these if this is what you choose)

—then—

EMOM for 6 Minutes

1 - Row or Bike @ moderate effort

2 - 3 to 5 reps of the MU skill that most challenged you & you are fully capable of

Conditioning

Every 5:00 for 4 sets

500m Row

15 Box Jumps @ 30/24

Muscle Ups in remaining time (10 cap)

Capacity Work

Every 5:00 for 4 sets

2 Min Row or Bike

15 Drop Jumps, higher than normal (step up, jump off the other side)

10 MU Transitions or 20 False Grip Ring Row (build those wrists!!)

Homework - Choose One

Conditioning

EMOM 20-30min

1 30 sec Burpees

2 30 sec Double Unders

3 30 sec DB Snatches

4 30 sec Bike

5 30 sec GHD Situp

Gymnastics

EMOM 10 Minutes

1 - 12 Burpees

2 - 30-50’ HS Walk

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2/25/19

Strength/Skill

**Empty Barbell warmup using the complex

15 Minutes to complete 5 Sets of the complex, building to a heavy for the day.

3 P. Clean

3 Front Squat

3 Shoulder to OH

Conditioning - Partner

4 Sets Each (I go/You Go)

24 Air Squats

12 Burpees

-1 partner works to complete a round while the other rests until 8 rounds are completed-

Capacity Work

6 Sets Each (I go/You Go)

12 Air Squats

6 Burpees

-perform the capacity work if you cannot sprint through the complete conditioning rounds without slowing-

Homework - Choose One

Snack Work

Back Squat - 5x3 (2111) @ 65%, rest as needed

3 Sets, rest as needed

5/5 Cossacks Squat

3/3 Pistol, holding weight in front

Conditioning

6 Rounds, 1 min at each station @ ez effort

Row

Single Unders

Step Ups

Turkish Get up

Jog

Plank

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2/24/19

Conditioning

For Time: (20 min cap)

40 Wall Balls @ 20/14

40 Pullups

40 Pushups

40 Power Snatch @ 65/45

40 Box Jumps @ 24/20

***every minute on the minute perform 3 up downs

Capacity Work

40 Heavier Wallball Thrusters

40 Ring Rows

40 Pushups to a box

40 DB Snatch

40 Step Ups

***every minute on the minute perform 3 up downs

Finisher

3 Sets…no rest between sets or minutes

1 min Wall Sit

1 min Glute Bridge

Homework - makeup day

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2/23/19

Strength/Skill

15 Minutes to work up to

5 Bench Press, heavy for the day

Conditioning & Capacity Work

EMOM 18 min

1 - 50 sec Bike or Row

2 - 15 Slam Ball + plank with remaining time

3 - 10 Ring Row + Hollow Hold with remaining time

Homework - Choose One

Snack Bias

Front Squats (11x1)

5-3-5-3-2, building each set

rest 2 min between sets

—then—

EMOM 6 min

1 - 20 sec Single Leg wall sit hold (l)

2 - 20 sec Single Leg wall sit hold (r)

Strength/Conditioning @ 70% effort

EMOM 30-45 min

1- 50 sec open movement*

2- 50 sec air runner

3- 50 sec open movement*

*choose a movement from the open workout and practice it. not to work out, just to practice the skill for a redo on Monday.

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2/22/19

Conditioning

19.1

Click Here to view the workout

All morning workout will run as normal classes.

415pm will run as a normal class.

530pm will begin Friday Night Lights with the announcement of the WOD, standards heat signup with a warmup to follow and heat kickoffs between 550 and 6 pm.

The gym will also be open and “open gym” until 8pm for anyone that just want to get in and do their thing.

Homework - Choose One

SNACK Bias

3 Sets, rest 90 sec between sets

10 Barbell Sumo Stance Good Morning

100’ DBL Front Rack KB Carries

5-10 Glute Ham Raises

3 sets, rest 90 between sets

10 Chin Ups

10 Pike Presses

10 KB Bent Over Rows

Conditioning

2 Rds @ 80% effort

5 Minutes on the Bike

2 minutes Ski Erg

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2/21/19

Conditioning & Capacity Work

EMOM 10 Min

1 - AMRAP of 4 Box Jumps** + 4 Air Squats

2 - Row or Bike @ a moderate pace

REST 3:00

EMOM 10 Min

1 - AMRAP 4 KB Swings* + 4 up downs

2 - Row or Bike @ a moderate pace

**choose the height you would like to work on for your box jumps.

*lighter kettlebell if you want this to be active recovery. heavier kettlebell if you want this to be a work session

Cool Down

Grab a foam roller and spend 5:00 rolling and stretching

Homework - Makeup Day

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2/20/19

Looking Ahead

This Friday will be the first of 5 Friday Night Lights.  The OPEN is upon us and we’ll be programming each of the workouts for Friday’s normal class workout.  We will also be adjusting our Friday Night Schedule to create a Community Event every week where we can support and cheer each on.  415pm will run as a normal class.  530 will be the WOD announcement, standards and start of the official event.  We expect to start warmup at 540 and begin running heats between 550 and 6.  The gym will also be “open gym” until 745 regardless of when the heats end.  Heats will be first come first serve until everyone that wants to go has gone with some special accommodations if necessary (please contact us ahead of time if that’s the case). 

RAFFLE!!!!! Every week we will feature a raffle with prizes just for showing up.  All who participate will be entered so be sure to show up and participate. 

Around the holidays we generally spend time with our relatives and close friends.  Well, this is our opportunity to spend time with our gym family doing something we love with people that make it fun.  We’re so excited to share this event with you.  :)

—The Wingman Family

Skill/Strength

Handstand Play - 10 minutes

** walking, holding, shoulder taps, progressions or just get upside down.

WOD

5 Rounds For Time

80 Lateral Jumps Over A Plate @ 45# (may touch the top, don’t have to, ski style acceptable)

14 DB Walking Lunges @ 40/25

14 Handstand Pushup

Capacity Work

5 Rounds For Time

500m Row

14 Step Ups to a box or plate (use one dumbbell from the push press)

14 DB Push Press (should be able to do a round of 14 unbroken)

Homework - Choose One

SNACK WorK

Bench Press (2111) - 5x5, rest 90 seconds

3 Sets

10 Strict Pullups

Max Ring Rows (unbroken without change in form)

For Time

100 Weighted Sit-ups, db or kb on chest, feet anchored

Strength

EMOM 10 Min

3 Power Snatch @ 75%

Conditioning

18 Min @ 75% effort

12 Box Jumps

9 Wallballs

6 Strict Pullups

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2/19/19

Looking Ahead

This Friday will be the first of 5 Friday Night Lights.  The OPEN is upon us and we’ll be programming each of the workouts for Friday’s normal class workout.  We will also be adjusting our Friday Night Schedule to create a Community Event every week where we can support and cheer each on.  415pm will run as a normal class.  530 will be the WOD announcement, standards and start of the official event.  We expect to start warmup at 540 and begin running heats between 550 and 6.  The gym will also be “open gym” until 745 regardless of when the heats end.  Heats will be first come first serve until everyone that wants to go has gone with some special accommodations if necessary (please contact us ahead of time if that’s the case). 

RAFFLE!!!!! Every week we will feature a raffle with prizes just for showing up.  All who participate will be entered so be sure to show up and participate. 

Around the holidays we generally spend time with our relatives and close friends.  Well, this is our opportunity to spend time with our gym family doing something we love with people that make it fun.  We’re so excited to share this event with you.  :)

—The Wingman Family

Strength/Skill

EMOM 10 Min

3 Power Cleans

**build in weight for 5, then hold for 5

Conditioning

30-20-10

Burpee Over The Bar

Power Clean @ 115/75

Capacity Work

30-20-10

Burpees

DB Power Clean (below the knee)

**Use Dumbbells that will allow for at least 12-15 unbroken reps

Finisher

Not For Time - 30 Barbell Rollouts

Homework - Choose One

Gymnastics

EMOM 10 Min

1-3 Muscle Ups each minute (or progression)

Conditioning

EMOM 15

1 - 60 Dubs

2 - 20 WB

3 - 15 TTB

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2/18/19

Looking Ahead

This Friday will be the first of 5 Friday Night Lights.  The OPEN is upon us and we’ll be programming each of the workouts for Friday’s normal class workout.  We will also be adjusting our Friday Night Schedule to create a Community Event every week where we can support and cheer each on.  415pm will run as a normal class.  530 will be the WOD announcement, standards and start of the official event.  We expect to start warmup at 540 and begin running heats between 550 and 6.  The gym will also be “open gym” until 745 regardless of when the heats end.  Heats will be first come first serve until everyone that wants to go has gone with some special accommodations if necessary (please contact us ahead of time if that’s the case). 

RAFFLE!!!!! Every week we will feature a raffle with prizes just for showing up.  All who participate will be entered so be sure to show up and participate. 

Around the holidays we generally spend time with our relatives and close friends.  Well, this is our opportunity to spend time with our gym family doing something we love with people that make it fun.  We’re so excited to share this event with you.  :)

—The Wingman Family

Strength/Skill

10 Minutes of Skill Prep for the rope climb

Conditioning

15 Min AMRAP

15/10 Cal Bike or Row

30 Double Unders

10 Thrusters @ 95/65

2 Rope Climbs Or 2 Bar Muscle Ups

Capacity Work

15/10 Cal Bike/Row

30 Plate Jumps @ 45

10 DB Thrusters

6 Vertical Ring Rows**

**two arms, one ring.  pull from hanging to standing with legs as assistance.

Homework - choose one

Snack Bias

3 Rounds, rest as needed between rounds

30 sec wall sit

5/5 Pistols

6 Sets, one every 3 minutes

3 Back Squats (2111), up 5-10 from last week

**if you fall off of the tempo, consider it a miss

3 sets, 1 min rest between

5/5 KB OH Reverse Lunge

Strength Bias

10 MIn EMOM

3 Clean & Jerk @ 75%

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2/17/19

Conditioning

35 Minutes of constant motion, moderately paced

500m Row

1000m Bike

1:00 Hollow Hold Or Situps

20 Alt KB Step Back Lunges @ 55/35 (held in goblet)

1:00 Right Arm Front Rack KB Walk

1:00 Left Arm Front Rack KB Walk

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2/16/19

Strength/Skill

Clean Complex, Building to workout weight

1 Clean Deadlift

1 Hang Power Clean

1 Front Squat

1 Hang Squat Clean

Conditioning

8 Rounds For Time (15:00 cap)

3 Hang Squat Clean @ 185/125

5 Strict Pullups

7 Burpees

Capacity Work

8 Rds For Time, 15 min cap

3 Hang Power Clean + Front Squat with Dumbbells

5 Hard Ring rows

7 Burpees

Homework - Choose One

Snack Bias

Front Squats (11x1), rest 2 min between sets, building each set

6-4-6-4-2

6 Min EMOM

5/5 Skater Squat while holding KB or DB, moderate weight

Strength/Conditioning

14 Min AMRAP @ 70% effort

10 Burpees

10 Thrusters @ 75/55

10 C2B

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