Wednesday: 141015

Posted: October 14, 2014 by Todd Katz in WODs

Part A) Deadlift (20 minute cap)
5 @75%
3 @85%
1+@95%

Part B) 21-18-15-12-9-6-3 Reps for time: (20 minute cap)
Stone to Shoulder 94/72 Pounds
Toes to Bar (unbroken) Each time you come off the bar, do 5 burpees, and then resume where you left off.

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Tuesday: 141014

Posted: October 13, 2014 by Todd Katz in WODs
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Coach’s Notes: Big Time Congratulations to Coach Courtney on her marriage this past weekend!!! So very happy for you and Matt!!!! Also a big time congrats to Coach Katie on her 3rd Place finish this past weekend in Minnesota at the Alpha Championships. Way to go Noto!!!

Part A) Front Squat (20 minute cap)
5 Reps@75%
3 Reps@85%
1+Reps@95%

Part B) Clean (10 minutes warm-up to a moderate weight)
Part C) AMRAP 10
10 Burpee Box Jumps (20 inch)
10 Squat Cleans 155/115

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Monday: 141013

Posted: October 12, 2014 by Todd Katz in Uncategorized

Reminder: Holiday Hours Monday: 8:00 AM, 9:00 AM classes only, please register as Event in Zen Planner. There will also be a 10:00 AM Kids class.

5 Rounds for Reps:
1 minute Row for Calories:
1 minute Odd Object Ground to Overhead (Must use both hands; two dumbells or 2 Kettle bells, 1 Sandbag, 1 45# plate, 50# Slam Ball, etc….)
1 minute Hip Extensions
1 minute Pushups
1 minute Ring Rows
1 minute situps

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Saturday: 141011

Posted: October 10, 2014 by Todd Katz in Uncategorized

Bear Complex Gone Bad
3 Rounds
As Many Reps as Possible in One Minute for Each of the following:
Deadlift
Hang Power Clean
Front Squat
Shoulder to Overhead
Back Squat
One Minute Rest Between Rounds

Coach’s Notes: In this workout, do as many deadlifts as you can in one minute, at the call of rotate move to Hang Power Clean, then the Front Squat, then Shoulder to Overhead, and finally the Back Squat. There is no prescribed weight for the movements. Use your knowledge of the Bear Complex to help set the weight on the bar. For example, if your best Bear Complex is 155, you should be thinking 135. That’s a general guideline. If you are unsure, ask the coach.

Friday: 141010

Posted: October 9, 2014 by Todd Katz in Uncategorized

Notes: Holiday Hours Monday: 8am, 9am, CrossFit Kids 10AM :) Mobility Seminar 7:30 PM

Friday Night: Ladies night out a the box is Friday night at 7:30!!!! Would love to see you all there and bring/invite a friend!! Wine and appetizers will be provided but if you would like to bring one of your own creations that would be much appreciated!!

We will also have the style Ride at the box!! Whoo-Hoo!! http://www.stylerideboutique.com

We are trying to get somewhat of a head count so if you can take a moment to respond either yes, no or maybe that would be great!! Please forward to any others that may not be on FB.

NOTE: No 7:30 CrossFit class on Monday October 13th. Please register for the mobility seminar as EVENT. This is limited to 24 people so please sign up soon.

Also, Halloween Havoc Registration closes on Friday!!!! If you have not registered yet for it, PLEASE DO SO!!!!!

Additionally, we NEED JUDGES!!! If you are not doing the Havoc and have been CrossFiting for a couple of years, took the online judges course, competed in the Open, PLEASE consider Judging!!!!

Go to Eventbrite to register as either Team or Volunteer!!! http://www.eventbrite.com/e/halloween-havoc-2014-tickets-11794755431

Part A) Back Squat (20 minute Cap)
3 Reps@70%
3 Reps@80%
3+Reps@90%

Part B) AMRAP 12
12 Wall Ball Shots 20/16 10ft Target
12 Hang Power Snatches 75/55

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Thursday: 141009

Posted: October 8, 2014 by Todd Katz in Uncategorized, WODs

Friday Night: Ladies night out a the box is Friday night at 7:30!!!! Would love to see you all there and bring/invite a friend!! Wine and appetizers will be provided but if you would like to bring one of your own creations that would be much appreciated!!

We will also have the style Ride at the box!! Whoo-Hoo!! http://www.stylerideboutique.com

We are trying to get somewhat of a head count so if you can take a moment to respond either yes, no or maybe that would be great!! Please forward to any others that may not be on FB.

NOTE: No 7:30 CrossFit class on Monday October 13th. Please register for the mobility seminar as EVENT. This is limited to 24 people so please sign up soon.

Also, Halloween Havoc Registration closes on Friday!!!! If you have not registered yet for it, PLEASE DO SO!!!!!

Additionally, we NEED JUDGES!!! If you are not doing the Havoc and have been CrossFiting for a couple of years, took the online judges course, competed in the Open, PLEASE consider Judging!!!!

Go to Eventbrite to register as either Team or Volunteer!!! http://www.eventbrite.com/e/halloween-havoc-2014-tickets-11794755431

Thursday WOD
For Time:
3 Rounds:
21 Kettlebell Swings 1.5/1 pood
21 Pushups
Then:
2 Rounds:
15 Clean and jerks 135/95
15 Pushups
Then
1 Round:
9 Thrusters 135/95
9 Pushups

Wednesday: 141011

Posted: October 7, 2014 by Todd Katz in Uncategorized

Part A) Deadlift (20 minute cap)
3 Reps@70%
3 Reps@80%
3+Reps@90%

Part B) For Time:
1000 Meter Row
THEN
9-7-5 Reps for Time:
Deadlift 355/225
Box Jumps 36/30 inch
Notes: After each Round of Reps, do 1 Rope Climb. Scale this workout as Necessary
THEN
800 Meter RUN