Thursday 10/19/2017
Oct
19
5:30am 5:30am

Thursday 10/19/2017

Tavo

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

1500 m Partner Tabata row

Workout warmup:

10 min of skills or lift.

Workout:

400 m run

5 rounds of Cindy (5 pullups, 10 push ups, 15 air squats)

400 m run

5 rounds of Nate (2 ring MU's, 4 HSPU's, 8 KBS 32kg/24kg) MU scale, 3 BMU or 6 Pullups, still RX

400 m run

Endurance:

400 m run

5 rounds of Cindy (5 pullups, 10 push ups, 15 air squats)

400 m run

5 rounds of:

10 ring rows

4 HSPU's(sub 8 reps of whatever you scale to)

8 KBS 24kg/16kg

10 box jumps

400 m run

Lift and Skill:

Make up a lift and skill you missed this week

 

View Event →

Wednesday 10/18/2017
Oct
17
5:00am 5:00am

Wednesday 10/18/2017

Jessica

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic Stretch

B warmup:

Separate into three groups, two rounds of:

1 min ground to overhead with plate. 25/15lb

1 min of lunges

1 min single arm RKB Swings, alternate arms every swing

Workout Warmup:

DU/Flutter kick Tabata:

Alternate 20 sec of DU's (or DU practice) and flutter kicks,  10 seconds of rest for 16 rounds(8 minutes)

Workout:

10 min AMRAP
3 burpee box jump-overs
3 DB snatches 50/35lbs (each arm)
6 burpee box jump-overs
6 DB Snatches 50/35
9 burpee box jump-overs
9 DB Snatch....continue this pattern for 10 min.

Lift:

Snatch

On the two minutes for 8 rounds

1 hang squat snatch+1 squat snatch from ground+1 snatch balance

Skill:

8 minutes to accumulate max reps of ring MU's

View Event →
Tuesday 10/17/2017
Oct
17
5:00am 5:00am

Tuesday 10/17/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup: 

Three rounds of

10 air squats

10 push ups

10 V-ups

Workout warmup:

Set up 3 stations:

Wall balls, medium weight

KB OH carry, switch hands after 30 sec.

Warmup pullups

Class will divide themselves evenly between the three stations. You will work for 1 minute at each station. The coach will keep time and announce rotate at the end of each minute for two rounds.

Then set up your barbell and warm up your thrusters for 5 minutes. 

Workout:

Fran!!!!

21-15-9

Thrusters 95/65

Pull-ups, chin over.

Endurance:

50 Sit-ups (16/10lb WB (pull over style, behind head to heals)
40 Goblet Squats (20/12kg)
30 Burpees
40 Sit-ups
30 Goblet Squats
20 Burpees
30 Sit-ups
20 Goblet Squats
10 Burpees
Lift:

On the 2 minutes for 10 rounds

Cleans, 1 power+1 squat+ 1 jerk

start at 70% and add weight as you can

Skill:

4 rounds of

10 GHD back extensions

10 (or max set if you can do more then 10 at a time) fixed bar dips

View Event →
Monday 10/16/2017
Oct
16
5:00am 5:00am

Monday 10/16/2017

Andy

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of

10 goblet squats

150 m row sprint

20 walking lunges

Workout warmup:

Back Squat, on the 2 min. 5x5 at 5-10 lbs heaver than last week. Start around 75% of max. 

Workout:

4 minutes of:

3 Rounds of
12 Deadlifts 95/65lb
9 Power cleans 95/65lb
6 Push jerks 95/65lb
With remaining time row as many calories as possible
Rest 4:00
4 minutes of:
2 Rounds of
12 Deadlifts 135/95lb
9 Power cleans 135/95lb
6 Push jerks 135/95lb
With remaining time row as many calories as possible
Rest 4:00
4 minutes of:
1 Round of
12 Deadlifts 155/105lb
9 Power cleans 155/105lb
6 Push jerks 155/105lb
With remaining time row as many calories as possible
Score is total calories.

Each Segment is a sprint with a long rest. Make sure you don't leave anything in the tank. 
 

Lift:

Bench Press:

10x3 on the 90 seconds. Start at 80%

Skill:

4 max sets of TTB, if unable to link more than a few TTB do sets of really high knee raises.

View Event →
Oct
15
8:30am 8:30am

Sunday Funday 10/15/2017 (Schedule Change)

Today class will start at 8:30

Warmup:

500 m row then get set up for wod and perform 5-10 reps of each movement.

Endurance Workout:

“Fatal 40”         

"I was on Season 4 of Extreme Weight Loss on ABC. I was one of 16 participants on that season. We lost over 2,000 pounds in a year. During our year of extreme working out, most of us were working with CrossFit trainers. We decided we would put together a WOD to represent our group and the hard work we were all putting in to lose weight. We all submitted movements we liked and movements we hated, and Bruce Pitcher, one of the participants put together this WOD. We named it the Fatal 40 because we were pretty sure it was going to kill us. I am sure I submitted wall balls as my dislike movement.

The first time I did this WOD was the day after Christmas 2014, here at my local box. Then we did it together as a group at Bladium Crossfit in Denver when we were there for our 9 month weigh ins. Our "home base" was the Anschutz Wellness Center in Aurora, CO.

This WOD represented how hard we were pushing ourselves. There are 13 movements because there were 13 episodes of our show that season. The running between each round was put in because to lose weight, our workouts always geared toward cardio based WODs with lots of running.

We worked hard for a year to lose weight. We worked out for about 4 hours a day all year. We transformed our lives and bodies and didn't give up even when we were pushed beyond our limits."

- Coach Georgeanna Johnson, CrossFit Owasso

  • For Time
  • 40 Wall Balls (20/14 lb)
  • 40 Hang Cleans (95/65 lb)
  • 40 Pull-Ups
  • 40 Deadlifts (95/65 lb)
  • 40 Push-Ups
  • 40 Box Jumps (24/20 in)
  • 40 Kettlebell Swings (24/16 kg)
  • 40 Toes-to-Bar
  • 40 Air Squats
  • 40 Hang Snatches (95/65 lb)
  • 40 Double-Unders
  • 40 Sit-Ups
  • 40 Burpees
  •  
  • Start with 400 m run and then run a 400 after each movement. Mod would be a 150 after each movement.

Total run distance is 3.5 miles

               

View Event →
Saturday 10/14/2017
Oct
14
7:00am 7:00am

Saturday 10/14/2017

Schedule change for Sunday Endurance, class will start at 8:30am.

Warmup:

500 m row or run

Mobility:

CS/dynamic stretch

B warmup:

Coaches choice

Workout warmup:

10 min alternating EMOM:

Max set of CTB pullups, if you cant link CTB, practice fast singles or do max set of very high chin-overs.

25 DU's

Workout: 

With a partner

Partners alternate movements for 10 rounds

15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″)
 

 

9:15 O lift

 

View Event →
Friday 10/13/2017
Oct
13
5:00am 5:00am

Friday 10/13/2017

Ben

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 goblet squats

10 KB snatches

10 kb situps

Workout Warmup:

10 min EMOM of:

Snatch, 1-2 reps on each minute. Warm up to 75% then work up to something heavy. (power or squat)

Workout:

4 rounds for time of:

150 m run
10 box jumps, 24″ box/20″ box   
10 power snatches, 95 lbs/65 lbs
10 bar over burpees
10 push presses, 95 lbs/65 lbs
Lift:

OH Squat:

5x3, start at 75% add weight as you can

Skill:

Accumulate 30 CTB pullups. Run a 150 every time you come off the bar.

 

View Event →
Thursday 10/12/2017
Oct
12
5:30am 5:30am

Thursday 10/12/2017

Mykol

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

3 rounds of:

150 m row

150 m run

sled push, or 30 DU's

Workout warmup:

10-12 minutes to work on goats. 

Workout:

3 rounds for time

400 m run

20 RKBS 24/16 kg, RX+ 32/20kg

20 Front rack lunges with KB

20 Ball Slams 30/20

20 Mountain Climbers

Endurance:

4 rounds for time:

400 m run

20 RKBS 24/16 kg, RX+ 32/20kg

20 Front rack lunges with KB

20 Ball Slams 30/20

20 Mountain Climbers

Lift and Skill:

Make up a lift and skill you missed this week.

View Event →
Wednesday 10/11/2017
Oct
11
5:00am 5:00am

Wednesday 10/11/2017

Jackie

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds with empty bar

10 squats, 1st front, 2nd and 3rd overhead

10 presses, alternating front and behind head.

10 SDHP

Workout warmup:

5 rounds of:

1 HPC+1 SC from ground+1 PP, try and get heavy with good technique. 

Workout:

3 Rounds for time:

500/400m row

5 HSPU

10 Hang cleans 115/75, RX+135/95

15 Front squats 115/75, RX+135/95

Lift:

Bench Press:

Five sets, 5-5-3-2-2. If you want to hit a Max for the day do a single on last round.

Warm up to 70% then start 1st set at 75%

Skill:

5 founds of:

5 bar MU's

150 m run

 

 

View Event →
Tuesday 10/10/2017
Oct
10
5:00am 5:00am

Tuesday 10/10/2017

Bill

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds

10 OHS with PVC

20 Mtn. Climbers

10 Knee raises on PU rig. 

Workout warmup:

10 min alternating EMOM:

25 DU's

5+ strict PU's

Workout:

1000/800 m row buy-in then:

Annie: Last done 11/16

50-40-30-20-10

Double Unders

Sit-ups, palms stay on the ground

Cash-out:

25 burpees to a 45 lb bumper (no clap, just stand up like box jump burpee)

Two scores, Annie time and total time.

Endurance:

1000/800 m row buy-in

Annie: Last done 11/16

50-40-30-20-10

Double Unders

Sit-ups, palms stay on the ground

Cash-out

900 m run (6 labs of indoor soccer field) 10 burpees after every lap

Two scores, Annie time and total time.

Lift:

15 min EMOM

1 power clean+1 push jerk+ 1 split jerk, start at 70% adding weight as you can.

Skill:

5 rounds of:

15 GHD Situps

10 Dips, weighted if you can

View Event →
Monday 10/9/2017
Oct
9
5:00am 5:00am

Monday 10/9/2017

Jenn J.

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 Slam ball squats

10 Ball slams

10 slam ball sit ups

Workout warmup:

Back Squats

5x5 starting at 70%, add weight as you can.

Workout:

3 Rounds
20 Wall Balls (20/14)
15 Pull Ups
10 Deadlifts (225/155)
– Rest 3 mins –
3 Rounds
10 Deadlifts (225/155)
15 Pull Ups
20 Wall Balls (20/14)
 

O lift:

Cleans, on the two minutes for 20 min:

1 hang power+2 SC from ground

Start at 70% and go as you can with perfect form.

Skill:

3 max sets of HSPU, 50 DU's between sets

View Event →
Sunday Funday 10/8/2017
Oct
8
8:00am 8:00am

Sunday Funday 10/8/2017

Alecia

Warmup:

5 rounds of Cindy, run a 150 after each round

Workout:

Jenkins

This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015.

Lt Jenkins, who was in his mid-20s, died during the so-called "30-miler" march, the last major test undertaken as part of the 32-week Commando course. Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.

Boxes in the UK and around the world have since memorialized the soldier, CrossFitter with this workout.

  • AMRAP (with a Partner) in 40 minutes
  • 50 Burpees
  • 400 meter Run
  • 50 Kettlebell Swings (24/16 kg)
  • 400 meter Run
  • 50 Pull-Ups
  • 400 meter Run
  • 50 Push-Ups
  • 400 meter Run

Split work between partners as needed. Run together.

 

View Event →
Saturday 10/7/2017
Oct
7
7:00am 7:00am

Saturday 10/7/2017

Tony

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout warmup:

800 m run or 1000 m row

Workout:

With a partner

20 Minute AMRAP
Station #1:
row for calories
Station #2
1 round of:
6 pull-ups
8 box jumps
10 wall ball shots, 20 lbs/14 lbs

Partners alternate performing movements at station 2 while other partner rows for Cals.

Two scores for wod, cals and # of rounds of #2.

 

O lift @ 9:15am

View Event →
Friday 10/6/2017
Oct
6
5:00am 5:00am

Friday 10/6/2017

Bladium Crossfit had 15 athletes competing at the Do More Charity Challenge last weekend. Their respective teams raised over $50,000 for their charities. 

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 squats with plate. 45/25

10 ground to overhead with plate. 45/24

10 ring rows

set of dips

Workout Warmup:

12 min alternating EMOM:

1 hang squat clean-1 SC from ground, working up to workout weight.

Pullup Warmup

150 m run or row

Workout:

3 rounds for time:

400 m run

12 power cleans, 115/75, RX+ 135/95, RX++ 155/115

12 TTB

Lift:

Shoulder Press

Warmup to 60%, then sets of 5-5-3-2-1 working up to a heavy single.

Skill:

HSPU

15 strict-15 deficit-30 flat, kipping.

View Event →
Thursday 10/5/2017
Oct
5
5:30am 5:30am

Thursday 10/5/2017

Craig

Warmup:

500 m row or 400 m run

Mobility:

CS/ Dynamic stretch

Workout Warmup:

50 partner pullovers

1500 m partner row, Tabata style

10 min to work on two skills

Workout/Endurance

10-9-8-7-6-5-4-3-2-1 reps for time of:
box jumps, 24/20
RH KB clean and Jerk 24/16kg
Goblet squat, 24 kg (16 kg)
LH KB Clean and Jerk, 24 kg (16 kg)


 

Lift and Skill:

make up a lift and skill you missed this week

View Event →
Oct
4
5:00am 5:00am

Wednesday 10/4/2017

The 3 Lies of Fitness By Jon Gilson of WholeLife Challenge

Right now, you’re being lied to. 

The magazines are lying, your friends are lying, and the morning talk shows are lying. They’re telling you where fitness comes from — and they’re dead wrong.

It’s time to set the record straight. We’ll do it for the sake of our friends, our loved ones, and our own health. We’ll do it because fitness can only be enjoyed when the truth is known. We’ll do it in the name of sanity.

Here are the three biggest lies you’re being told. See them for the folklore they are, and follow my advice instead. Do it faithfully, and fitness will be yours.

Lie #1: The Scale

Perhaps the most insidious of the half-truths propagated by fashion, fitness, and your friends — that your scale weight indicates your health.

While this may be true in some limited circumstances (such as genuine obesity), relying on your scale weight to determine your health is like trying to determine your mile run time by measuring the circumference of your calves — it simply doesn’t tell the whole story.

Rather than worry about your scale weight, focus on your body composition. This is a much more comprehensive measure of your health, one that takes into account the underlying components of your weight: how much of your body is fat, how much is muscle tissue, and how much is bone, water, hair, and the like.

By focusing on body composition and working to reduce your proportion of stored fat to muscle, you’ll look leaner, you’ll be fitter, and you can safely ignore the scale. Here’s the rub — you may find you weigh more as you develop favorable body composition. You may even exceed your physician’s body mass index chart. Pay this no mind. When your diet and exercise are in order, muscle begins to replace fat, and your density actually increases, leading to a higher scale weight despite improved biomarkers.

This is where many fitness adherents, especially women, go off the rails. They dial in diet and exercise, they lift and run, and they find their scale weight stays the same (or increases), leading them to believe they’re not making progress.

This couldn’t be further from the truth. Clothing sizes may decrease as body fat vanishes, but the scale doesn’t necessarily follow suit — and once you’re healthy, it never will.

The Lesson: Stop relying on the scale. Get a caliper test from a qualified trainer. Do a DEXA scan. Rely on your tape measure. Just don’t believe a thing the scale tells you, and stop trying to please the weight gods — they’re the wrong deities, and they live in the wrong church.

Lie #2: The Comfortable Workout

There is an entire industry built on this lie — the idea that you can work out at moderate intensity, repeating a single stimulus, and achieve results.

This is the lie of the casual daily walk; of the long, slow run; of eight-minute abs. This is the lie of every device you see marketed at 3:00am. It is the lie of three-pound dumbbells and Shake Weights. It is the lie of routine.

Improving your fitness requires difficulty. You must run faster than before, you must lift more than before, you must do more work in less time than before. This fact follows from a fundamental principle of exercise science known as SAID, or specific adaptation to imposed demands.

Stated differently, SAID says you’ll get precisely the physical adaptation your workout demands of your body — and no more. Jogging three miles per day at a pace of ten minutes per mile will result in a body capable of precisely that, three miles in thirty minutes. It will result in a body-fat percentage, muscle mass, and aerobic fitness consistent with that pace. Once that adaptation is achieved through repetition, there will be no further gains.

And so you must push. If you want to get fitter, you must go faster. You must lift more. You must include variance in your “routine,” finding new ways to impose demand on your body. You must run short distances quickly. You must lift weights that push your capabilities. Above all, you must do things you don’t normally do, varying activities, rep schemes, loads, and distances to create new adaptations.

The lesson: There is no such thing as a comfortable workout that works. If you want results, you must seek the discomfort of new demands— and beware of anyone who persuades you otherwise (especially if they have something to sell).

Lie #3: A Calorie Is a Calorie

Another lie with commercial underpinnings. We’ve been sold on the idea that we can eat whatever we like (and favorable health and fitness will result) so long as we stay within our predetermined calorie count.

This idea is the driver behind dietary abominations such as Diet Coke, Snackwell’s low-calorie cookies, and Breyers fat-free ice cream (low calorie foods with nonetheless horrific health consequences) — and it’s nonsense.

A calorie is not a calorie.

A calorie from chicken breast has a fundamentally different hormonal effect in our bodies than a calorie from M&Ms. A calorie from yogurt has a different hormonal effect than a calorie from avocado, and a calorie delivered via fruit juice precipitates a different hormonal effect than a calorie delivered via pistachios. These differences in hormonal effect render calorie count nearly meaningless.

In simplified form, here’s how it actually works:

  • There are three macronutrients: protein, fat, and carbohydrate. Each plays an essential role in hormonal balance and the subsequent regulation of blood sugar, and you need all of them. In my examples above, chicken is a protein source; M&Ms, yogurt, and fruit are carbohydrates; and avocados and pistachios are fats.
  • When you consume carbohydrates, your blood sugar rises. This provides energy for immediate use, with sugar being used first at local muscle sites and within the brain, with any remaining sugar then stored as body fat. Storage is accomplished via insulin, a hormone secreted by the pancreas.
  • When you consume protein, stored body fat is mobilized to provide energy. This is accomplished via glucagon, another hormone secreted by the pancreas. You can think glucagon as a counterbalance to the insulin storage mechanism.
  • When you consume fat, you slow digestion and increase satiety (the feeling of being full). In practice, fat consumption slows the rise of blood sugar in your bloodstream caused by eating carbohydrates, thereby slowing insulin release and limiting fat storage while simultaneously signaling that you should stop eating.

Generally, we want storage (via the carbohydrate/insulin mechanism) and mobilization (via the protein/glucagon mechanism) to be balanced. Too much storage, and you get fat. Too much mobilization, and you won’t have the energy reserves necessary to sustain daily activities. Further, we want to take in significant enough amounts of fat to curb our appetite and slow the entry of sugar into the bloodstream.

Notice that none of these effects are calorie dependent. Rather, they are determined by hormones.

It follows that it is not excess calories that make us fat, but rather a preponderance of storage resulting from repeated and unchecked rises in blood sugar. Therefore, the source of each calorie is profoundly important in determining body composition — and a calorie is (never, ever) just a calorie.

The Lesson: Forget calorie counting, and learn to balance your macronutrient intake, consuming proteins, fats, and carbohydrates at every meal. Aim for consistent protein consumption and eat low-glycemic index carbohydrates (such as fibrous fruits, vegetables, and leafy greens), and if you’re consistently hungry, increase your fat intake.

Three Truths of Fitness

Following the three lies of fitness, here are your countervailing truths. Follow them, and fitness will be yours:

  1. Ignore your scale. In fact, throw it away. You should worry only about body composition (your ratio of body fat to lean tissue). Improve that ratio, and fitness will follow. Of course, understand that the ideal body-fat level is not zero, and pursuing that end can be as bad for your health as worrying about your scale weight.
  2. Avoid comfortable workouts. Effective workouts are not easy. You will need to vary your distances, loads, and times. You will need to push yourself. You will need to lift, sprint, climb, and run long distances to create new adaptations, and you’ll need to avoid routine at all costs.
  3. Pay attention to your macronutrient intake. Health, fitness, and favorable body composition result from a balance in your storage and mobilization hormones, borne of a blood sugar level that is low, level, and steady. This can be achieved by eating high-quality fats, proteins, and carbohydrates at every meal. Forget you ever heard of a calorie.

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic Stretch

B warmup:

3 rounds of

10 air squats

5-10 dips, ring or bar

10 knee raises on PU rig.

150 m run or row

Workout warmup:

On the 2 min:

Bench Press, 5x3 on the two minute. Warm up to 80% and add weight each round for a heavy triple.

Workout:

4 rounds of:
30 alternating DB snatches, 50/35lb
30 alternating lunges
150 meter run
Lift:

5 x 5 of front squat, Warm up to 70% then add weight as you can.

Skill:

4 max sets of CTB pullups, if you can do MU's do max set on the two minutes for 4 rounds.

 

View Event →
Tuesday 10/3/2017
Oct
3
5:00am 5:00am

Tuesday 10/3/2017

Kenneth

Warmup:

500 m row or 400 m run

Mobility:

Dynamic Stretch

B warmup:

3 rounds of:

10 slam ball squats

10 ball slams

10 slam ball situps

Workout warmup:

Clusters, 5x3 working up to a heavy triple. 

Workout:

Air Force
 20 Thrusters (95/65 lbs)
 20 Sumo Deadlift High-Pulls (95/65 lbs)
 20 Push Jerks (95/65 lbs)
 20 Overhead Squats (95/65 lbs) Use empty bar or pvc if unable to do weighted OHS.
 20 Front Squats (95/65 lbs)
 4 Burpees at the top of each minute
 Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work.

Endurance:

400 m run buy in

20 Thrusters (75/55 lbs)
 20 Sumo Deadlift High-Pulls (75/55 lbs)
 20 Push Jerks (75/55 lbs)
 20 Overhead Squats (75/55 lbs) Use empty bar or pvc if unable to do weighted OHS.
 20 Front Squats (75/55 lbs)

400 m run cash out

4 Burpees at the top of each minute
 Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work.

Lift:

10 rounds, on the two min. 
1 squat snatch + 1 hang squat snatch +  3 snatch balances
Start at 70% and go up as you can.

Skill:

4 rounds of:

On the three minute, max set of TTB

View Event →
Monday 10/2/2017
Oct
2
5:00am 5:00am

Monday 10/2/2017

Happy B Day Mark

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B Warmup:

3 rounds of:

10 goblet squats

10 KB swings

10 push ups

150 m row

Workout warmup:

10 min EMOM:

Dead lifts

Warmup to 50% then start EMOM around 60%

Min 1-3, 3 reps

Min 4-7, 2 reps

Min 8-10 1 rep finishing with your workout weight+

Workout:

5 rounds of:

3 Dead lifts 225/155, RX+ 275/185, RX++ 315/225

6 HSPU

9 pullups, or 6 CTB, or 3 MU's

12 Wall Balls, 20/14, 10'/9' target

42 DU's

Lift:

Back squat

10x3 on the 2 min interval start at 70%. Add weight as you can.

Skill:

200 DU's, every time you break do 1 rope climb

View Event →
Sunday Funday 10/1/2017
Oct
1
8:00am 8:00am

Sunday Funday 10/1/2017

Amy

Warmup:

16 minute Alternating EMOM:

Sled push 90lbs/50lbs

5 Evil wheels

10 ground to overhead with plate. 45/25

10 push-ups

Workout:

For Time:
800 Meter Run
50 Overhead Squats,  (45/35)(empty barbell)use 15 lb bar or PVC if you have mobility issues
800 Meter Run
50 Thrusters (45/35)
800 Meter Run
50 Front Squats (45/35)
 

 

View Event →
Saturday 9/30/2017
Sep
30
7:00am 7:00am

Saturday 9/30/2017

Outdoor winter ands ski apparel sale Saturday 7:30am for Bladium Peeps!

50% off or more. Outdoor Research and Osprey Packs.

1st come 1st serve.

Warmup: 

500 m row

Mobility:

CS/dynamic stretch

B warmup:

Coaches choice

Workout warmup:

Take 10 minutes to partner up, set up stations. and warmup each movement.

Workout:

With a partner, one partner works at a time. Partition reps as necessary.

42-30-18 reps, for time of:
Row (Cal)
Front Squat (95/65)
Sumo Deadlift High-pull (95/65)
Box Jump Over (24/20)
Bench Press (115/75) Same bar, add weight

 

9:15 O lift with Andrew

View Event →
Friday 9/29/2017
Sep
29
5:00am 5:00am

Friday 9/29/2017

Outdoor winter ands ski apparel sale Saturday for Bladium Peeps!

50% off or more. Outdoor Research and Osprey Packs.

1st come 1st serve.

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B Warmup:

3 rounds of

10 KB Snatches

10 Goblet Squats

5 dips

Workout warmup:

15 minutes complete:

Bench Press, 5 sets of 3, working up to a heavy triple. 

Warm up bench to 75%, then start your 1st set at 80%ish

Workout:

4 rounds for time

10 Clean and jerks, 115/75, RX+ 135/95, RX++ 155/105

400 m run. (row 500/400m if inclement weather)

Lift:

OH Squat

5x3 starting at 70%. Add weight as you can for a heavy triple. 

Skill:

5 rounds of

2 rope climbs

15 GHD back extensions

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Thursday 9/28/2017
Sep
28
5:30am 5:30am

Thursday 9/28/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

1500 m partner row, Tabata style

Workout warmup:

10 min to work on goats or lift

Workout:

8 min AMRAP:
10 Toes to Bar
30 Double Unders

Rest 2:00

8 min AMRAP:
10 Wall balls 20/14, 10'/9'

10 DB Snatches

Endurance:

10 min AMRAP:

500/400 m row buy in then:

10 Toes to Bar
30 Double Unders

Rest 2:00

10 min AMRAP:

400 m run buy in then:

10 Wall balls 20/14, 10'/9'

10 DB Snatches 50/35lb

Lift and Skill:

Make up a lift and skill you missed this week.

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Wednesday 9/27/2017
Sep
27
5:00am 5:00am

Wednesday 9/27/2017

Tania, Jenn, and Matt

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds w/empty bar:

10 strict presses

10 OH lunges

5 hang Squat Snatches

150 m row

Workout warmup:

5 sets of: 1 hang SS+ 1 SS from ground+ 1 Snatch Balance. Add weight as you can.

Workout:

10 rounds for time of:
5 hang power snatches, 95 lbs/65 lbs
5 overhead squats, 95 lbs/65 lbs
5 bar over burpees


Lift:

Cleans, on the 2 min:

1 Hang Clean+1 PC from ground+ 1 Squat Clean, start at 70%. Add weight as you can.

Skill:

Pick two goats to work on.

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Tuesday 9/26/2017
Sep
26
5:00am 5:00am

Tuesday 9/26/2017

Liz

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of

10 air squats

10 push ups

7 ring rows-2nd round shoulder kips-3rd round 7 pull ups.

150 m run or row

Workout warmup:

Set up your station and warmup each movement. 

Workout:

Jennifer:

AMRAP 20 min, Hero 26 min.

10 Pull-ups
15 Kettlebell swing, 24kg(16kg)
20 Box jumps, 24″(20″)
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service.
 

Endurance Wod:

Jennifer
As many rounds as possible in 26 minutes of:
10 Pull-ups
15 Kettlebell swing, 24kg(16kg)
20 Box jumps, 24″(20″)
Lift:

Back squat, 2 Rounds:

7 Reps @ 72%
5 Reps @ 76%
3 Reps @ 80%
Rest 2:00 between each set of squats
 

Skill:

HSPU/ TTB

5 rounds of max set of each movement. Two minutes rest after each round.

 

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Monday 9/25/2017
Sep
25
5:00am 5:00am

Monday 9/25/2017

Tomi

Warmup:

500 m row or 400 m run

Mobility:

C/S/Dynamic stretch

B warmup:

1 round of

20 goblet squats

20 KB swings

10 pushups

15 SDHP

Workout warmup:

On the 2 min:

Bench Press, sets of 5-5-3-2-1. Start at 80% and add weight each round for a heavy single.

Workout:

3 rounds for time:

21 dead lifts, 135/95 rx+ 165/115

15 back squats

9 hang cleans

50 DU's after each round

Lift:

Strict Press:

5x3 starting @75%, add weight as you can

Skill:

20 RMU's or 20 BMU's, not for time.

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Sunday Funday 9/24/2017
Sep
24
8:00am 8:00am

Sunday Funday 9/24/2017

Pete

Warmup:

12 min alternating EMOM:

10 weighted lunges, Sandbag front rack

10 sandbag over shoulder

25 DU's

Workout:

As a Team of 2 Complete 3 rounds for time of:
40 Cal row
40 Dumbbell snatches (50/35)
40 Burpee box jump overs(24/20)
40 Kettlebell Swings (24/16kg)
40 Overhead Walking Lunge With Plates (45/25)
40 V ups

Partition reps as necessary
 

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Saturday 9/23/2017
Sep
23
7:00am 7:00am

Saturday 9/23/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

Coaches choice

Workout warmup:

set up stations, then:

150 m partner row, Tabata style, then immediately start wod.

Workout:

30 min AMRAP

In teams of two, partners alternate movements to complete as many rounds and reps as possible of:
10 Single arm KB Thrusters (24/16kg)(5 each arm)
10 Box Jumps 24/20
150 Meter Run


 

9:15 O lift with Andrew

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Friday 9/22/2017
Sep
22
5:00am 5:00am

Friday 9/22/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

3 rounds of:

40' waiters walk, each arm. 20/16 kg kb

20 mountain climbers

10 air squats

10 pushups

5 strict pullups

Workout Warmup:

5x3 Clean and Jerk, work up to something heavy.

Workout:

4 rounds for time of:
400 meter run/(500/400)row. Alternate each round between run and row.
24 wall ball shots, 20 lbs/14 lbs
12 power clean and jerks, 115/75, RX+ 135 lbs/95, RX++ 155/105

Lift:

5 x 5 of front squat, 70%

Skill:

5 rounds of:

5-10 Kipping ring dips

150 m run

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Thursday 9/21/2017
Sep
21
5:30am 5:30am

Thursday 9/21/2017

Trish

Warmup:

500 m row or 400 m run

Mobility:

CS/ Dynamic stretch

B warmup:

Wall ball relay:

Partner up and line up on the outside turf with a wall ball. 20/14

1st ptnr runs with wall ball (20/16) to opposite side of turf and drops ball and does 10 air squats and returns. 2nd ptnr runs to WB and brings it back to starting line and does 10 air squats. Repeat this pattern doing 10 pushups, 10 V-ups, 10 lunges for each relay for 3 rounds.

Workout warmup:

10 min to work on two skills or a lift

Workout

100 Abmat Sit-ups
80 Air squats
60 push ups
40/35 Cal Row, 400 m run if not enough rowers.
20 KB snatches (24/16kg)

10 burpee pullups

 

Endurance:

2 rounds

50 ball slams
40 Air squats
30 push ups
400 m run
10 KB snatches (24/16kg)

5 burpee pullups

 

* every 3 min run a 150, if you are running a 400 instead of rowing then row a 150.

Lift and Skill:

Make up a lift or skill you missed this week. 

 

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Wednesday 9/20/2017
Sep
20
5:00am 5:00am

Wednesday 9/20/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B Warmup:

3 rounds of:

10 KB snatches

10 ring rows

10 pushups

Sled push

Workout warmup:

Take 10 minutes to warm up HSPU's, Power Snatch, and BMU's or Pullups. 

Workout:

15 min AMRAP

3 Bar Muscle-ups, if you cannot do BMU's do 6 CTB's or 9 chin over pullups.
6 Handstand Push-ups
9 Power Snatches (95/65)
Lift:

Cleans:
10 rounds on the 2 min. 
1 clean pull + 1 power clean + 1 hang power clean + 1 squat clean
Start at 70% of your max power clean.

Skill:

5 rounds of

15 GHD situps

15 cal on Assault Bike

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Tuesday 9/19/2017
Sep
19
5:00am 5:00am

Tuesday 9/19/2017

Craig

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

150 m run

10 KB swings

10 SDHP's

25 DU's

Workout warmup:

10 min EMOM, 3 DL working up to a heavy triple

Workout: Rip it for Rupp

Rip It For Rup" was created by CrossFit Darien of Darien, IL (USA). The workout is dedicated to Coach Brian "Rup" Rupsis who, in March 2013, was released from 100 days of isolation following a bone marrow transplant to treat his leukemia.

For Time

55 Double Unders

Then:

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

Deadlifts (185/135), Hero(225/155 lb)

Bar over Burpees

Then, 55 Double Unders

Endurance:

For time

3 rounds of:

500/400 Meter Row

40 Air Squats

30 Sit-Ups, palms on the ground

20 Push-Ups

10 box jumps

Lift:

15 min EMOM, do all three lifts on the minute.

Start at 65% and add weight as you can. Focus on technique and speed. Add weight as you can.

1 snatch shrug

1 hang snatch

1 squat snatch

Skill:

Max set of MU's on the minute for 10 minutes. Try and get the same amount of MU's on each minute.

 

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