Monday: 141124

Posted: November 23, 2014 by Todd Katz in WODs

Holiday Week Notes:
Wednesday: Normal Hours
Thursday: There will be an 8am and 9am class on Thursday. Come do a big time Pre-Burn!!!
BLACK FRIDAY READINESS WODS:
7:00 AM Striking WOD (don’t go to Walmart before coming to this class)
8:00 AM CrossFit
9:30 AM CrossFit
10:30 AM StrongMan

Monday’s WOD
Part A) Weighted Chest to Bar Strict Pullup (heavy single) 15 minute cap
Part B) 21-15-9 Reps for Time:
Chest to Bar Pullups
Pistols (alternate legs after each rep)

Saturday: 141122

Posted: November 21, 2014 by Todd Katz in Uncategorized

Reminder: Due to popular demand, the Next Gymnastics Seminar will be this Saturday at 11:00 AM. Coach Scott will cover the core gymnastic movements, and progressions for anyone to achieve their goals related to push ups, pull ups, ring dips, toes to bar, and handstand movements.

AMRAP 16
5 Hang Cleans 135/95 (touch n go, no bar drops till last rep. Any bar drop you must immediately complete 5 burpees)
15 Hand Release Pushups

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Friday: 141121

Posted: November 20, 2014 by Todd Katz in Uncategorized

Due to popular demand, the Next Gymnastics Seminar will be this Saturday at 11:00 AM. Coach Scott will cover the core gymnastic movements, and progressions for anyone to achieve their goals related to push ups, pull ups, ring dips, toes to bar, and handstand movements.

Part A) Back Squat (20 minutes work up to a heavy triple)

Part B) Bring Sally Up 135/95
See Video for Demonstration

Part C) 100 Situps for time: (4 minute cap)

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Thursday: 141120

Posted: November 19, 2014 by Todd Katz in WODs

Due to popular demand, the Next Gymnastics Seminar will be this Saturday at 11:00 AM. Coach Scott will cover the core gymnastic movements, and progressions for anyone to achieve their goals related to push ups, pull ups, ring dips, toes to bar, and handstand movements.

Part A) Hang Power Snatch (20 minutes work up to a heavy single)

Part B) For Time:
10-9-8-7-6-5-4-3-2-1 Reps
Hang Power Snatch 85% of your best single
Pushups
20 double unders between each set

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Wednesday: 141119

Posted: November 18, 2014 by Todd Katz in Uncategorized

Due to popular demand, the Next Gymnastics Seminar will be this Saturday at 11:00 AM. Coach Scott will cover the core gymnastic movements, and progressions for anyone to achieve their goals related to push ups, pull ups, ring dips, toes to bar, and handstand movements.

Also, note: There will be no Pilates on November 29th or December 27th.

Part A) Weighted Pullups (15 minutes work up to a heavy 3 rep chest to bar pullup)

Part B) 9-7-5 Reps for Time:
Bar Muscle Ups
Kettle Bell Swing 2/1.5 pood
Wall Ball Shot 25/20 11ft target

Coach’s Notes: (sub is Chest to Bar Pullup and only 1 rep per muscle up, and must be unbroken. any break is a 10 burpee penalty) No penalty if doing Bar Muscle. Same penalty for KB Swing and Wall Ball Shots. They must be accurate and unbroken once started. Any missed catch is an immediate 10 burpee penalty.

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Tuesday: 141118

Posted: November 17, 2014 by Todd Katz in Uncategorized

Due to popular demand, the Next Gymnastics Seminar will be this Saturday at 11:00 AM. Coach Scott will cover the core gymnastic movements, and progressions for anyone to achieve their goals related to push ups, pull ups, ring dips, toes to bar, and handstand movements.

Part A) 30 minutes to work up a moderate 3 rep effort in the following movements: Deadlift, Press, Front Squat

Part B) Tabata the following:
Press (60% of 1RM )
Front Squat (60% of 1RM)
Deadlift (60% of 1RM)
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Monday: 141117

Posted: November 16, 2014 by Todd Katz in WODs
Tags: ,

On Friday Night December 5th we will be holding a Holiday Party at the Box!!! See EVITE this week.

Part A) Overhead Squat (15 minutes work up to a heavy triple)

Part B) 5 Rounds for time: (15 minute cap)
12 Overhead Squats 95/65
12 Bar Facing Burpees

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