Workout for Thursday, May 9:
Posted on 9, May
WARM-UP: Dynamic Warm Up/Stretch Movement Review WOD: 30 Double-unders 20 Bear Complex (75#/55#) 5 Muscle-ups 30 Double-unders 20 Pull-ups (Chest to Bar) 5 Muscle-ups 30 Double-unders 20 Burpee Box Jumps 5 Muscle-ups 30 Double-unders 20 Handstand Push-ups 5 Muscle-ups. FINISHER: 500 M. Row for time
Workout for Tuesday, August 21: Happy Birthday Mikey D.
Posted on 21, Aug
WARM-UP: 400 M Run Burgener Warm Up Stretch Movement Review STRENGTH/SKILL: Power Clean EMOTM for 7 Minutes 2 Power Clean @ 85 % Rest 1 minute 1 Power Clean @ 95% WOD: Mikey D Birthday WOD 4 Rounds 1 Rope Climb 2 Muscle Up 3 Bicep Curl (95/65) 4 Thruster (135/95) *For each round [...]
Workout for Monday, August 13: Danny’s Birthday Workout
Posted on 13, Aug
WARM-UP: Burgener Warm Up (PVC) Mobility Movement Review STRENGTH/SKILL: Snatch Segment Pull + Snatch Pull 6 x 1 @ 100-110% 1 RM Snatch (60 sec intervals) Athlete will perform a snatch segment pull (displayed in video), reset on ground and perform a snatch pull. Snatch Push Press + OHS 5 x 3 + 2, heaviest [...]
Workout for Monday, August 6: Dustin’s Birthday Workout
Posted on 6, Aug
WARM-UP: 800 M Indian Run 3 Rounds 10 Pass Thru + 10 OHS + 10 Sotts Press Mobility Movement Review WOD: “Trainer Dustin J Came Up With a Birthday Workout That None of Us Can Do” 30 Min AMRAP 5 Ground to Overhead Anyway + OHS (115#/75#) 5 Muscle Up 5 Burpee Box Jump (40”/30”) [...]
Workout for Thursday, July 26: Happy Birthday Matt W.
Posted on 26, Jul
WARM-UP: Run or Row Stretch Shoulder Mobility 3 Round 10 Each: Pass Thru, OHS, Sotts Press 10 Tuck Jumps 10 Push Up WOD: 7 Squat Clean & Jerk (BW/75% BW) 7 Muscle Ups 400m Run 14 HSPU 14 DB Snatch (50/30) 600m Run 28 Deadlift (same wt as C&J) 28 Pullups 800m Run 100 Double [...]
Workout for Monday, July 2: Happy Birthday Will
Posted on 2, Jul
WARM-UP 400 m run Burgener warm up Stretch Movement review WOD – “Will M Birthday WOD” aka Heavy Shit and Math Move 2500# in each of the following movements Deadlift Back Squat Bench Press Clean *One bar per athlete *Choose any weight you like for each of the four movements *Movements can be performed in [...]
Workout for Wednesday, May 30: Dan S’s B-Day Workout
Posted on 30, May
WOD: Dan’s Birthday Workout is “Grannie.” (“Grace” + “Annie”) 6 Clean and Jerks (135#/95#) 50 Double-unders 50 Ab-mat Sit-ups 6 Clean and Jerks 40 Double-unders 40 Ab-mat Sit-ups 6 Clean and Jerks 30 Double-unders 30 Ab-mat Sit-ups 6 Clean and Jerks 20 Double-unders 20 Ab-mat Sit-ups 6 Clean and Jerks 10 Double-unders 10 Ab-mat Sit-ups
Workout for Tuesday, May 22: Happy Birthday Jon H
Posted on 22, May
WARM-UP: (5 minutes) Burgener Warm Up Stretch Clean Warm Up STRENGTH: Muscle Clean & Push Press 5-5-5-5 *Perform 5 Hang Muscle Clean then 5 Push Press *Muscle Clean will likely be around 50% 1 RM Clean http://www.catalystathletics.com/exercises/exercise.php?exerciseID=149 WOD: Happy B-Day Jon H! 20 Deadlifts (225#/155#) 40 Pus-ups 200M Run 15 Deadlifts 30 Push-ups 400M Run [...]
Workout for Wednesday, May 9: Happy Birthday Justin B.
Posted on 9, May
WARM-UP: Run or Row Stretch 3 Round 10 Jumping Air Squat 10 Push Up 10 One Arm DB Snatch (light) STRENGTH: Box Jump Max Height WOD: Justin B Birthday Wod 200 M Sprint 28 Clean (BW/75% BW) 28 Box Jumps (28”/22”) 28 Pull Up 28 AbMat Sit Up 200 M Sprint 28 Cal Row 28 [...]
Workout for Monday, May 7: Cal L’s Birthday WOD
Posted on 7, May
WARM-UP: 100 Double Under 100 Mountain Climber Dynamic Stretch Back Squat Warm Up STRENGTH: Back Squat (Low Bar) 5 (70%) – 5 (80%) – 2 (85%) – 3 (90%) – 1 (100%) – rest 2-3 min. between each set. *Base percentages off of 90-95% of 1 RM DB Strict Press 4 x 8 *Alternate between [...]
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Thrusters and Ring Push-ups
Posted on 16, Jun
Thursday’s Workout is 10 Rounds of the Following: 10 Thrusters (95#/65#) and 10 Ring-Push-ups Article: Low-Carbohydrate, High-Protein Diets May Reduce Both Tumor Growth Rates and Cancer Risk “This shows that something as simple as a change in diet can have an impact on cancer risk,” said lead researcher Gerald Krystal, Ph.D., a distinguished scientist at [...]
Tuesday’s Workout: Rope Climbs, Ring Dips and Wall-Balls
Posted on 14, Jun
Tuesday’s Workout: 15 Minute AMRAP: 1 rope climb, 10 ring dips, and 20 wall-ball shots. Climbing a rope is sort of a forgotten art in the mainstream fitness world. New CrossFitters often remark that they haven’t climbed a rope since gym class! Rope climbing may have given way to shiny lat pull-down machines at the [...]
Happy Birthday Kyle
Posted on 6, Jul
Wednesday’s Workout: ”CrossFit Total-ly Insane.” Wednesday is Kyle B.’s birthday, so to celebrate, he’s putting us through a workout of his choice. He came up with “CrossFit Total-ly Insane”: 30 reps each of deadlift, back squat and press at 75% of your max. Come join us in celebrating Kyle’s b-day by picking up heavy stuff! Happy Birthday Kyle. [...]
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