Wednesday 7/18/2018
Jul
18
5:00 AM05:00

Wednesday 7/18/2018

Warmup:

500 m row or 400 m run

Mobility:

Dynamic stretch

B warmup

3 rounds of

5 man makers, https://www.youtube.com/watch?v=iMNnvhg1JcM

5-10 knee raises on rig

10 DB snatches, 5 each arm

25 DU's

workout warmup:

Pool muscles

4 rounds of

15 GHD situps

max set of Pullups, reverse grip.

Max set of strict dips

Workout:

4 rounds for time of:
40 Double Unders
12 DB snatches, each arm (do not alternate) 50/35
12 Toes-to-bars
 

Lift:

Wednesday (Session Two)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Receiving Position x 5 reps

B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep

*Sets 1-3 @ 60%
*Sets 4-7 @ 65%
*Sets 8-10 @ 70-75%

C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean + Power Jerk x 1 rep

*Sets 1-4 @ 70% of 1-RM Power Clean + Power Jerk
*Sets 5-8 @ 75% of 1-RM Power Clean + Power Jerk

D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 6 reps each leg

Build over the course of the 3 sets.

Skill:

10 min of hand stand walking practice.

View Event →
Thursday 7/19/2018
Jul
19
5:30 AM05:30

Thursday 7/19/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout warmup:

1500 m partner row, Tabata style

Workout:

7 rounds for time of:

7 Burpee Box Jumps (24/20)

7 Russian Kettlebell Swings (32/24kg)

7 ball slams 30/20

Run 150m
 

Endurance:

8 rounds of:

8 Burpee Box Jumps (24/20)

8 Russian Kettlebell Swings (24/20kg)

8 ball slams (30/20)

Run 150m

Lift and Skill:

Make up a lift and skill you missed this week

View Event →

Tuesday 7/17/2018
Jul
17
5:00 AM05:00

Tuesday 7/17/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

20 jumping jacks

40' bear crawl

80' waiters walk, heavy KB

40' OH lunges

20 SDHP w/kb

10 push ups

5 strict pullups

Workout warmup:

Take 10 min to set up station and do 10 reps of each movement.

Workout:

35 min time cap

This is a long wod today, embrace it, pace it, enjoy it, don't dodge it. You will be happy you did it!!!
Zeus
3 Rounds for time of:

30 Wall-Ball Shots, 20/14

30 Sumo-Deadlift High Pulls, 75/55

30 Box Jumps, 20″

30 Push Press, 75/55

30 Calorie Row

30 Push-ups

10 Bodyweight Squats (back)


U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

The "Zeus: Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, February 26, 2013 (130226).

Endurance:

Zeus

lift:

bench press

2x5 @75% 3@80% 3@85% 2@90%

Skill:

Pick two goats to work on for 10 min. 

View Event →
Monday 7/16/2018
Jul
16
5:00 AM05:00

Monday 7/16/2018

Warmup

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds with a barbell

10 bent over rows

10 good mornings

Forearm wrist stretch from back rack

10 front squats

10 presses

10 shoulder kips on PU rig.

Workout warmup:

3x3 power cleans+2x1-2 power cleans, start at 75% add weight each round. Go for a heavy single on last round. 2 min rest between lifts.

Workout

3 Rounds:
10 Front Squats 135/95, RX+155/115, RX++185/135
20 Chest to Bar Pull-Ups (mod 20 chin over not RX)
400 m run
 

Lift:

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Behind The Neck Press in Split x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 90 seconds, for 12 minutes (8 sets):
Clean & Jerk x 1 rep

*Sets 1-4 @ 65-70% of 1-RM Clean & Jerk
*Sets 5-8 @ 70-75% of 1-RM Clean & Jerk

C.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 4 reps @ 70% of 1-RM Front Squat

D.
Three sets of:
Pull-Ups x 10 reps
V-Ups x 30 seconds
Rest 30 seconds

 

Skill

30 strict HSPU, use risers for head if necessary. 

View Event →
Sunday 7/15/2018
Jul
15
8:30 AM08:30

Sunday 7/15/2018

Warmup:

800 m run or 1000 m row

Workout:

Every 90 seconds, for five rounds rounds
Station 1 – 20 Double-Unders + 10 Deadlifts (body weight)
Station 2 –  250/200 Meters of Rowing
Station 3 – 12 Burpee Box Jump-Overs (24″/20″)
Station 4 – 150 Meter Run
Station 5 - 2 rope climbs, sub two rope pulls from back to feet(no legs)

Station 6 - Sled push, length of turf and back (135/90)

View Event →
Saturday 7/14/2018
Jul
14
7:00 AM07:00

Saturday 7/14/2018

Warmup

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout warmup:

5x3 clean and jerks, working up in weight.

Workout

1000/800 m row
40 Power Clean & Jerks (135/95)
20 Box Jumps (24/20)
400m Run (with partner)
30 Power Clean & Jerks
30 Box Jumps
300m Run (with partner)
20 Power Clean & Jerks
40 Box Jumps
Alternate reps as needed with your partner
One bar, one box
 

 

View Event →
Friday 7/13/2018
Jul
13
5:00 AM05:00

Friday 7/13/2018

Warmup

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

500 m row

10 pushups

Sled push

10 SDHP/heavy kb

Workout warmup:

Bench Press

5x5@75%+

Workout

21-15-9

Dead lift (Body weight)

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

*3 burpees on the minute, Wod starts with 3 burpees

Lift:

Friday (Session Three)
A.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Balance x 2 reps

Build over the course of the 6 sets. This is meant to be a warmup exercise (Not for maximal weight).

B.
Every 2:30 for 20 minutes (8 sets):
Snatch

*Set 1 – 2 reps @ 75%
*Set 2 – 1 rep @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 94%
*Set 6 – 1 rep @ 98%
*Sets 7-8 – 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

C.
In 18 minutes, build to a 3-RM Back Squat

D.
Three sets of:
Pull-Ups x 8 reps
L-Sit x 15 seconds
Rest 30 seconds

Skill

3 three min AMRAP 2 min rest

MU's, max set.

 

View Event →
Thursday 7/12/2018
Jul
12
5:30 AM05:30

Thursday 7/12/2018

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:

3 rounds of

15 GHD back extensions

5-10 strict pullups

5-10 strict dips

Workout

4 rounds for time of:
Run 400m
20 Ground to Over head with Plate (45/25lb)
20 Overhead Walking Lunges with Plate (45/25lb)
 

Endurance:

5 rounds for time of:
Run 400m
20 Ground to Over head with Plate (45/25lb)
20 Overhead Walking Lunges with Plate (45/25lb)

Lift and Skill:

Do lift you missed this week. 

 

View Event →
Wednesday 7/11/2018
Jul
11
5:00 AM05:00

Wednesday 7/11/2018

Warmup

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of

10 goblet squats

10 KB snatches

10 KB sit ups

150 m row

Workout warmup:

10 min EMOM:

1 hang power snatch+1 squat snatch from ground+1 snatch bal.

Workout

For Time, 3 rounds of:

6 power snatches 95/65, RX+115/75, RX++ 135/95

9 OH Squats

12 Bar over Burpees

150 m run

Lift:

Wednesday (Session Two)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Receiving Position x 5 reps

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch Grip Behind The Neck Push Press + Overhead Squat x 1 rep

Build over the course of the 4 sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch

*Set 1 – 2 reps @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 94%
*Set 7 – 1 rep @ 80%
*Sets 8-10 – 1 rep @ 85-90%

C.
In 15 minutes, build to a 1-RM Power Clean + Power Jerk

D.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 5-6 reps @ 75%

Skill

5 rounds of

10 kipping ring dips

5+strict pullups

View Event →
Tuesday 7/10/2018
Jul
10
5:00 AM05:00

Tuesday 7/10/2018

Warmup

500 m row or 400m run

Mobility:

CS/dynamic stretch

B warmup:

3 rounds of:

10 air squats

10 push ups

10 v-ups

Workout warmup:

9 min Alternating EMOM

150 m row

10 SDHP 95/65LB Barbell

5 PP with bar bell 95/65

Workout and Endurance

Jack, Last done 7/4/2017

  • AMRAP in 20 minutes
  • 10 Push Presses (95/65) HERO (115/85 lb)
  • 10 Kettlebell Swings (24/26kg)
  • 10 Box Jumps (24/20 in)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.

The "Jack" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Wednesday, September 29, 2010 (100929). 

Lift:

Bench Press

Warmup to 70% then 4 max sets at 75%, exactly 3 min rest between sets

Skill

5 rounds of

2-3 rope climbs

150 m run

View Event →
Monday 7/9/2018
Jul
9
5:00 AM05:00

Monday 7/9/2018

Warmup:

500 m row or 400m run

Mobility:

CS/dynamic stretch

B warmup:

25 jumping jacks

40' bear crawl

40' waiters walk, heavy KB

20 KB snatches

20 goblet squats

200 m row, sprint

Workout warmup:

Squat cleans:

5x3, 1HSC+1SC, start at 70% and get heavy. 

Workout:

3 Rounds:
10 Front Squats 135/95, RX +155/115, RX++(185/135)
20 T2B
50 Double Unders

Lift:

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Behind The Neck Press in Split x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk

*Set 1 – 2 reps @ 75%
*Set 2 – 1 rep @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 91%
*Set 5 – 1 rep @ 96%
*Sets 6-8 – 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.” In 18 minutes, build to a 3-RM Front Squat

C.
Three sets of:
DB Bench Press x 10 reps
Romanian Deadlift x 8 reps @ 75% of 1-RM Clean
Rest 30 seconds

Skill:

10 strict HSPU, 20 extended range HSPU, 40 flat HSPU

View Event →
Sunday 7/8/2018
Jul
8
8:30 AM08:30

Sunday 7/8/2018

Warmup

On the 3 mins for 10 rounds. (30 mins) 
18 RKB Swings (20/12kg)
15/12 Cal. Row or Assault bike
Goblet Squats (20/12kg). 3-6-9-12-15-18-21-24-27-30
*Each round add 3 reps to the Goblet squats

Workout

20 min AMRAP
5 T2B
10 ball slams
15 Kettlebell snatches (20/12)
 

View Event →
Saturday 7/7/2018
Jul
7
7:00 AM07:00

Saturday 7/7/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

Coaches choice

Workout warmup:

10 min EMOM

1 HPC+1PC on each minute, building load each round. 

Workout:

5 rounds for time of:
Partner Run 400m or 500m row
40 DB Snatches, split reps evenly (50/35)
40 Partner Alternating Wall Balls (20/14)
* Run together. 

 

View Event →
Friday 7/6/2018
Jul
6
5:00 AM05:00

Friday 7/6/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 KB Swings

10 goblet squats

10 KB push ups, 5 each arm on KB

5 pullups

Workout warmup:

Bench press, 5@75%-4@85%-3@90%-Max set @70%

Workout:

5 rounds for time of
3 Muscle-ups (mod 6 C2B or 12 chin over, or 10 ring dips)
6 Deadlifts 185/125, RX+(225/155)
12 V-ups

Lift:

Friday (Session Three)
A.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Balance x 2 reps

Build over the course of the 6 sets. This is meant to be a warmup exercise (Not for maximal weight).

B.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch + Hang Power Snatch x 1 rep

*Sets 1-2 @ 75% of 1-RM Power Snatch
*Sets 3-4 @ 80% of 1-RM Power Snatch
*Sets 5-6 @ 85% of 1-RM Power Snatch

C.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk

*Set 1 – 1 rep @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Sets 7-8 – 2 reps @ 80%
*Sets 9-10 – 2 reps @ 80-85%

D.
Every 2:30, for 12:30 (5 sets):
Back Squat

*Sets 1-3 – 3 reps @ 85-88%
*Sets 4-5 – 6 reps @ 75-78%

The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.

Skill:

accumulate 250 DU's

View Event →
Thursday 7/5/2018
Jul
5
5:30 AM05:30

Thursday 7/5/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

5 min AMRAP

Partner burpees, partners alternate burpees for 30 sec then rest for to sec for 5 rounds.

Workout warmup:

3 rounds of Beach Muscles

15 GHD sit ups

10 strict dips, ring if you can

5-10 reverse grip pull ups

Workout and Endurance

3 min AMRAPx4
5 Pull ups
10 Goblet Squats (24/16 kg)
15 Push-Ups
Rest 2 minutes

Repeat AMRAP 4 times. 

Lift: 

Wednesday (Session Two)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Receiving Position x 5 reps

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch Grip BTN Push Press + Overhead Squat x 1 rep

Build over the course of the 4 sets.

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch + Hang Snatch x 1 rep

*Sets 1-2 @ 70% of 1-RM Snatch
*Sets 3-4 @ 75% of 1-RM Snatch
*Sets 5-6 @ 80% of 1-RM Snatch
*Sets 7-8 @ 85% of 1-RM Snatch

(Perform 1 snatch, lower the bar to the hang position above the knee & perform 1 hang snatch)

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk x 1 rep

*Sets 1-2 @ 75% of 1-RM Power Clean
*Sets 3-4 @ 80% of 1-RM Power Clean
*Sets 5-6 @ 85-90% of 1-RM Power Clean

D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 6 reps each leg

Build over the course of the 3 sets.

Skill:

work on two goats for 10 min

View Event →
Wednesday 7/4/2018    Independence Day
Jul
4
8:15 AM08:15

Wednesday 7/4/2018 Independence Day

Happy Independence Day!!!

Classes, 8:15 and 9:15 am only today.

Warmup:

Row/run

Mobility:

CS/Dynamic stretch

B warmup:

500 m row or 400 m run

Workout warmup:

Set up stations and warm up movements

Workout:

“Team 1776”

US Independence Day Team WOD

 

  • For Time (teams of 2-3)
  • Movements
  • Kettlebell Swings (24/16kg)
  • Box Jumps (24/20 in)
  • Air Squats
  • Push-Ups
  • Burpees
  • Pull-ups
  • Sit-Ups
  • Row (calories)
  • Double-Unders
  • Wall Balls (20/14 lb)
  • Ball Slams (30/20 lb)
  • Dumbbell Push Press (45/35 lb)
  •  
  • As a team, complete a total of 1776 reps of all movements, in any order.

Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together, or one person can work while others rest. 

The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.

 

View Event →
Tuesday 7/3/2018
Jul
3
5:00 AM05:00

Tuesday 7/3/2018

4th of July Crossfit schedule:

8:15 and 9:15am classes only.

Bladium will be open from 7am-4pm.

We will have a special 4th of July partner/team wod.

Warmup:

500 m roe or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Two rounds of:

150 m row

150 m run

Sled push

Workout warmup:

10 min EMOM of:

Power snatch, working up in weight

25 DU's

Workout:

Annie:

50-40-30-10

DU's

Sit-up's, palms on ground

Rest exactly  3 min then:

Isabel

30 Snatches, can be power. 95/65, RX+ 115/75, Hero 135/95

Endurance

Annie

50-40-30-10

DU's

Setup's, palms on ground

Then go immediately into:

2 rounds of Kelly

400 m run

30 box jumps

30 Wall balls 16/12, hero 20/14

Lift:

Bench Press

Sets of:

2x5@75%, 3x3@90%

Skill:

5 rounds of

max set of ring dips

Max set of pull ups, Change grip each round.

View Event →
Monday 7/2/2018
Jul
2
5:00 AM05:00

Monday 7/2/2018

4th of July Crossfit schedule:

8:15 and 9:15am classes only.

Bladium will be open from 7am-4pm.

We will have a special 4th of July partner/team wod.

Warmup:

500 m row or 400m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds

5 pull ups

15 air squats

10 V-ups

10 super mans

Workout warmup:

On the 2 min for 5 rounds

Complex of, 1 hang clean, 1 squat clean, 1 clean and jerk. Get heavy. 

Workout:

3 RFT  
10 Clean and jerks 135/95, RX+ 155/105, RX++ 185/125
400 meter run
 

Lift:

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press In Split Jerk Position x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 2:30, for 20 minutes (8 sets):
Clean + 2 Jerks x 1 rep

*Sets 1-2 @ 70% of 1-RM Clean & Jerk
*Sets 3-4 @ 75% of 1-RM Clean & Jerk
*Sets 5-6 @ 80% of 1-RM Clean & Jerk
*Sets 7-8 @ 85% of 1-RM Clean & Jerk

C.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep

*Set 1 @ 93% of 1-RM Enderton Front Squat Complex
*Set 2 @ 90% of 1-RM Enderton Front Squat Complex
*Set 3 @ 87.5% of 1-RM Enderton Front Squat Complex
*Sets 4-5 @ 85% of 1-RM Enderton Front Squat Complex

*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

D.
Three sets of:
Pull-Ups x 10 reps
V-Ups x 30 seconds
Rest 30 seconds

Skill:

Max MU's in 5 minutes

View Event →
Sunday Funday 7/1/2018
Jul
1
8:30 AM08:30

Sunday Funday 7/1/2018

Warmup:

10 min Alternating EMOM

10 DB Snatches, alternating

5 evil wheels

Workout:

36 min AMRAP

5 burpee box jumps (24/20)

10 V-ups

15 Ball Slams (30/20)

20 Air squats

25 Mountain climbers

30 Walking lunges

Every 4 minutes run 400 meters

Wod starts w/ 400 meter run

View Event →
Saturday 6/30/2018
Jun
30
7:00 AM07:00

Saturday 6/30/2018

 

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

150 m run

Sled push

10 ball slams

Workout warmup:

10 min Alternating EMOM

Hang power snatch+2 from ground working up in weight

25 DU's

Workout:

As a team of 2 complete for time:
100 Double Unders (2xsingles)
40 Power Snatches (95/65), RX+ (115/75)
40 Lateral Burpee Over Barbells
100 Double Unders
30 Power Snatches
30 Lateral Burpee Over Barbells
100 Double Unders
20 Power Snatches
20 Lateral Burpee Over Barbells
*Partition reps as necessary. 
 

 

View Event →
Friday 6/29/2018 (New Weightlifting Program)
Jun
29
5:00 AM05:00

Friday 6/29/2018 (New Weightlifting Program)

WE'RE BACK, 5th ANNUAL FOSSIL GAMES.

SAVE THE DATE SATURDAY AUGUST 18TH. REGISTRATION WILL GO LIVE IN LESS THAN TWO WEEKS.
SOLD OUT LAST YEAR SO GET YOU'RE FOSSIL FRIENDS TOGETHER AND LET'S GET AFTER IT!

Coach Erik Anderson has a new weight lifting program that he brought to my attention.  I will be posting it on MWF for lift. Please take a good look at it. It is an outstanding program that will give you results. Any questions about the program Erik or myself will be glad to answer. You can contact us both at denverxfit@bladium.com

4th of July Crossfit schedule:

8:15 and 9:15am classes only.

Bladium will be open from 7am-4pm.

We will have a special 4th of July partner/team wod.

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

2 rounds of:

10 goblet squats

10 Push ups, one hand on KB. 5 each arm.

10 kb strict presses, 5 each arm

Workout warmup:

Bench press

2x5@75%, 3@85%, 3@90%, 3 @90%+

Workout:

75 Back squats 95/65, RX+115/75, RX++135/95. No racks. 
At the top of each minute, including the start, Alternate between  25 double unders and 5 T2B..

Lift:

Erik Anderson (EA) new lift program, check it out. I will post on MWF

Friday
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 3 reps

Build over the course of the 3 sets.

(Only build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch

*Set 1 – 1 rep @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 2 reps @ 70%
*Set 7 – 2 reps @ 75%
*Set 8 – 2 reps @ 80%
*Set 9 – 2 reps @ 85%
*Set 10 – 2 reps 85-90%

C.
Every minute, on the minute, for 5 minutes (5 sets):
Split Jerk x 1 rep

*Set 1 @ 75% of 1-RM Split Jerk
*Sets 2-3 @ 80% of 1-RM Split Jerk
*Sets 4-5 @ 85% of 1-RM Split Jerk

D.
Every 2:30, for 12:30 (5 sets):
Back Squat

*Set 1 – 5-6 reps @ 75%
*Sets 2-4 – 3 reps @ 85%
*Set 5 – 6 reps @ 75%

Skill:

Work on two goats for 10 min.

View Event →
Thursday 6/28/2018
Jun
28
5:30 AM05:30

Thursday 6/28/2018

Warmup:

500 m row or 400m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

400 m run

Workout warmup:

10 min alternating EMOM

5-10 strict reverse grip pullups

5-10 strict Dips, if you cant do strict unassisted, do 10 perfect push ups.

Workout:

Three minute AMRAPx3
5 Burpee pullups
10 Russian Kettlebell Swings (32/24 kg)
15 Wall balls
Rest 3 minutes, and repeat for three rounds. Start 2nd and 3rd rounds where you left off. 
 

Endurance:

400 meter run buy in, then:

Three minute AMRAPx4
5 Strict Pull-Ups (any grip)
10 Russian Kettlebell Swings (32/24 kg)
15 Wall balls
Rest 3 minutes, and repeat for 4 rounds rounds. Start 2nd  3rd and fourth rounds where you left off. 

400 m run cash out

Lift and Skill:

make up a lift and skill you missed this week

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Wednesday 6/27/2018
Jun
27
5:00 AM05:00

Wednesday 6/27/2018

4th of July Crossfit schedule:

8:15 and 9:15am classes only.

Bladium will be open from 7am-4pm.

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 KB swings

10 SDHP/kb

10 KB situps, extended arm

5+ strict dips

Workout warmup:

1500 m partner row, Tabata style.

Workout:

For time

1000/800m row buy in, then:

4 rounds

10 Bent over rows 75/55, RX+ 95/65

10 Weighted box step ups, 24/20  Single KB 24/16

100 m farmers carry 32/24, 20/16kg kb (please do not drop KB's)

Lift:

Cleans

On the 2 min for 7 rounds,  hang squat clean+ 2 from ground. Does not have to be touch and go. Start at 65% and get as heavy as you can. 

If you did this last Wednesday, add 5-10lbs if you can. 

Skill:

RMU's

3 min AMRAP

Rest 3 min

3 min AMRAP

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Tuesday 6/26/2018
Jun
26
5:00 AM05:00

Tuesday 6/26/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of

10 air squats

10 push ups

10 v-ups

5+ strict pullups

Workout warmup:

10 min alternating EMOM

5 DL working up in weight

25 DU's

Workout:

Bradshaw, last done 2/17/17 

  • 10 Rounds for Time
  • 3 Handstand Push-Ups
  • 6 Deadlift (225/155 lb)
  • 12 Pull-Ups
  • 24 Double-Unders
  •  
  • U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.

  • He is survived by his parents, Paul and Mary, and brother Robert.

    The "Bradshaw" Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, October 23, 2011 (111023).

Endurance:

Modified Bradshaw

  • 10 Rounds for Time
  • 6 hand Release Push ups or 3 Handstand Push-Ups
  • 6 Deadlift (135/95) or (225/155 lb)
  • 12 Ring rows or Pull-Ups
  • 24 Double-Unders
  • 150 m run

Lift:

Push Press

On the 2 min. 

Sets of:

5-4-3-2-1, start at 70% and add weight each round

Skill:

20 Strict HSPU, use abmat if necessary. 

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Monday 6/25/2018
Jun
25
5:00 AM05:00

Monday 6/25/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

10 KB Swings

10 goblet squats

10 push ups

10 good mornings with empty barbell

20 jumping jacks

10 front squats with empty barbell

10 strict presses with empty barbell

Workout warmup:

Back Squat

5@70%, 4@75%, 3@85%, 1@90%, 1 @95%, 1@100%+

Workout:

Complete as many rounds and reps as possible in 14 minutes of:
1 Deadlift 115/75, RX+ 135/95, RX++155/115
1 Hang Power Clean
1 Front Squat (no squat cleans)
1 Push Press
(You must perform 5 burpees any time the weight settles on the ground. 

Lift:

5x5 bench press, 1st set @75% then add weight if you can. 

Skill:

Accumulate 75 GHD Situps, 10 ring dips every time you break. 

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Sunday Funday 6/24/2018
Jun
24
8:30 AM08:30

Sunday Funday 6/24/2018

Warmup:

12 min Alternating EMOM of:

30 seconds of barbell curls, empty bar

30 seconds of Tricep Extensions with DB. Two hand hold on top half of DB, behind head. 

30 seconds of GHD situps or V-ups

Workout

Complete as many rounds and reps as possible in 40 minutes of:
400 Meter Run

40 Burpees

400 m run

40 Ball Slams

40/30 Calories of Rowing

40 walking lunges
 

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Saturday 6/23/2018
Jun
23
7:00 AM07:00

Saturday 6/23/2018

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:

Take 12 min to find a max hang power clean for the day

Workout:

With a partner
20 min Amrap

Partner 1: Max Cal. Row

Partner 2:

15 Hang Power Cleans (95/65)

15 Box Jump Overs (24/20)

15  Push ups
Partners switch after each round of HPC's, BJO's, and PU's.

Score is number of rounds and Cals on rower.(two scores)
 

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Friday 6/22/2018
Jun
22
5:00 AM05:00

Friday 6/22/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

250 m row

15 Bear Hugs on Crossover Symmetry, heavy band.

80 ft bear crawl

Sled push, up and back

15 push ups

Workout warmup:

Bench Press

Same pattern as last week, let's see if we can add 5+lbs to each set.

5@75%-4@80%- 3@90%-2@ 95%-1@100%, 2- 3 min rest between sets

Workout:

3 rounds for time

21 Back Squats 135/95, RX+155/115

15 TTB

9 Box Jumps

Lift:

Jerks

On the two minutes for 5 rounds

1 PP+1 PJ+ 1SJ, start at 60% and add weight as you can

Skill:

Pick two goats to work on for 10 minutes.

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Thursday 6/21/2018
Jun
21
5:30 AM05:30

Thursday 6/21/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout warmup:

4 rounds

5-10 strict Pull ups (reverse grip)

10 strict dips or 5 strict HSPU

15 GHD Sit-ups

Workout and Endurance:

4 rounds for time

400 m run

20 Wall Balls 20/14

20 Russian Twists w/wall ball

20 DB alternating snatches 50/35

Sled push 90lbs, up and back on turf

Lift and Skill: 

Make up a lift and skill you missed this week

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Wednesday 6/20/2018
Jun
20
5:00 AM05:00

Wednesday 6/20/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

2 rounds

10 RKBS

10 KB snatches

10 goblet squats

10 push ups

10 V-ups

Workout warmup:

10 min alternating EMOM

1 PS+1 SS,+1 snatch balance, working up to workout weight++

100 m run or 100 m row

Workout:

For Time:
21 Lateral Bar over Burpees
21 Overhead squats, 95/65, RX+115/75, RX++ 135/95 (sub front squats if unable to do OHS)
15 Lateral Bar over Burpees
15 Power snatches, 95/65, RX+115/75, RX++ 135/95
9 Lateral Bar over Burpees
9 Snatches (squat snatches) 95/65, RX+115/75, RX++ 135/95(sub Squat Cleans)
 

Lift:

Cleans

On the 2 min for 7 rounds,  hang squat clean+ 2 from ground. Does not have to be touch and go. Start at 65% and get as heavy as you can. 

Skill:

10 min of ring MU practice

 

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Tuesday 6/19/2018
Jun
19
5:00 AM05:00

Tuesday 6/19/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

25 jumping jacks

25 MTN climbers

20 push presses w/kb, 10 each arm

20 KB swings, heavy KB

10 push ups

Workout warmup:

10 min Alternating EMOM

Pull up warm up, RR-T2B-PU-C2B-MU

25 DU's

Workout:

Nate

20 min AMRAP

2 Muscle-Ups (do ring if you can, bar mu's ok for rx)(sub 6 pullups for MU's, not RX)

4 Handstand Push-Ups

8 Kettlebell Swings (32/24kg)

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

The "Nate" Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, February 12, 2008.

Endurance:

For time:
400 Meter Run
40 Box Jumps (24″/20″)
40 Toes to Bar
40 Push-ups
400 Meter Run
 

Lift:

10 rounds on the 90 seconds

1 power snatch+1 squat snatch+1 snatch balance. 

Start at 60% and work on tempo and technique. Add weight as you can. 

Skill:

5 rounds of

15 back extensions on GHD

5 T2B, work on form. 

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Monday 6/18/2018
Jun
18
5:00 AM05:00

Monday 6/18/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

250 m row

15 goblet squats, heavy bell

15 SDHP, heavy bell

15 straight leg deadlifts, each leg, heavy bell

Workout warmup:

Squat,

5x5@75%+

Workout:

AMRepsAP  
12 min alternating EMOM

1) 30sec Power Cleans at 135/95, RX+155/105

2) 30sec Deadlifts at 185/125, RX+225/155

3) 30sec Bench Press at 115/75, RX+135/95

Score is total reps for the 4 rounds. Classes with more than 8 athletes will split between PC's and DL. Classes with more than 16 athletes will split up between all three positions.

Lift:

Bench Press

Sets of:

5-5-3-3-3 starting at 75% working up to a max triple for the day. 

Skill:

100 DU's, one rope climb every time you break. 

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