Author: Ben

VDAY WOD: 2.13.16

14 Min Partner AMRAP 

  • 250 Meter Row (him or her) or 10 Cal Assault Bike
  • 250 Meter Row (whoever did not do it the first time) or 10 Cal Assault Bike
  • 14 Air Squats if a non member/ 14 Wall Balls if a member (both must complete the movements in unison)
  • 14 Burpees Each (at the same time)
  • 14 Partner Clap Push Ups
  • 2 Buddy Carries (each can carry each other one time each or one person can do both buddy carries) (or skip it if you feel uncomfortable)

*Alternate between row and bike every round

Fri 2.12.16

WOD: Partner For Time Chipper

  • 100 Cal Bike
  • 20 Rope Climbs
  • 50 Partner DL (0ne bar, 2 people)
  • 100 HRPU
  • 50 Pull Ups
  • 100 Cal Rower
    • 35 Min Cap
    • Break up work as you wish

Shoutouts: Over the week: Feb 14 – Linny 2 Year Anniversary
Box News:

Schedule/Event News:

  • NEW INFO: No OPEN Gym on Feb 13, 20 Due to competitions
  • No Bootcamp on Sat Feb 13. In replacement, we will be having a VDAY Workout
    • For the Vday Workout, you don’t need your significant other. Come with your BFF from the box!
  • Feb 25- March 17: Thursday Night Only: The Open Viewing

March 25th, 2016: Friday Night Lights
April 23, 2016: Battle Of the BAEs CrossFit Comp
June 25th, 2016: 4th Annual Tri State Games
Team Saturdays: Season 2


CrossFit Members Get 10% Off Nick’s Sticks

IMG_5334 IMG_6318

Thurs 2.11.16

Strength: Back Squat, Max Reps @3RM weight, 1 Min work, 2 Min Rest for 5 Rds (15 min)

WOD: For Time – Ladder 

  • (25,20,15,10,15,20,25) Wall Ball (20/14)
  • (6,8,10,12,10,8,6) Toes to Bar
    • 25 min cap

Coaches: Please KEEP Racks out and available for the next class. Please DO NOT have the athletes put them away. ALSO, make sure to review with them how to adjust the racks.
Shoutouts: none
Box News:

Schedule/Event News:

  • NEW INFO: No OPEN Gym on Feb 13, 20 Due to competitions
  • No Bootcamp on Sat Feb 13. In replacement, we will be having a VDAY Workout
    • For the Vday Workout, you don’t need your significant other. Come with your BFF from the box!
  • Feb 25- March 17: Thursday Night Only: The Open Viewing

March 25th, 2016: Friday Night Lights
April 23, 2016: Battle Of the BAEs CrossFit Comp
June 25th, 2016: 4th Annual Tri State Games
Team Saturdays: Season 2


CrossFit Members Get 10% Off Nick’s Sticks

IMG_5897 IMG_8016 IMG_6971

Team Sat, Season 2, Part 2, Feb 13, 20016

Season 2, Part 2 – Feb 13,2016

Ready, Set, GO

0:00 – 6:00 min  (6)

Race 1:  Team Relay AMRAP  (1 person at a time)

20/10 Assault Bike Calories

10 S2O (115/75)

= 1 Round

 

9:00 – 13:00 min (4)

Race 2:  Team Relay For Time (1 person at a time)

15 Thrusters (115, 95, 65, 45)

9 Lateral Bar Over Burpees

 

16:00 – 23:00 (7) 

Race 3: Gendered Pair AMAP (Two Females and Two Males are working together to complete the following, Split it up when you want – Only one male can be working at a time and only one female can be working at a time)

***2 Score Event

75 Wall Balls (20/10)

50/40 Cal Row

AMAP T2B with remaining time from the 7 minutes

*One pair will start on WB and the other will start on Rower

26:00 – 31:00 (5)

 

Race 4:  Guy/Girl Pairs (Both people are working at once, Second pairing is playing follow the leader)

*2 Score Event

15 Synchronized 1 Arm (left or right) KB Thruster (40/25)  (must be locked out overhead at the same time)

30 Synchronized Plate Burpees (must be on top of plate at same time) (HIP EXTENSION Necessary)

15 Sync. Thrusters (other arm)

30 Sync. Plate Burpees

*The other pair starts when the first pair finishes their KB thrusters – the second pair cannot move on to the next movement until the pair ahead of them is finished with that movement

 

34:00 – 38:00 (4)

Race 5:  Clean – Him + Her = Weight 

She has 4 minutes to establish a 1RM Clean (power or squat)

His score will be added to her score for a total weight

 

39:00 – 43:00 (4)

Race 6: Clean – Him + Her = Weight  (other pair)

She has 4 minutes to establish a 1RM Clean (power or squat)

His score will be added to her score for a total weight

 

46:00 – 50:00 (4)

Race 7: Gendered Pair Randy (Two Females and Two Males are working together to complete the following, Split it up when you want – Only one male can be working at a time and only one female can be working at a time)

*2 score event 

Randy – 75 Power Snatches (75/45)

*Only below knee requirement for girls

 

53:00+ (unlimited)

Race 8: Team For Time (split up work as you wish (1 guy and 1 female can be working at once but must be working on the same movement))

200 Double Unders

50 Pull Ups

10 Rope Climbs

50 Deadlifts – same bar – (225#)

10 Rope Climbs

50 Pistols – Alt (1 for 1)

200 Double Unders

Wed 2.10.16

Skill: Row (review form) then 500 Row Max Effort

WOD: EMOM

  • Min 1: 15/10 Cal Row
  • Min 2: 12/10 Burpees
  • Min 3: 20/15 BJO (20″)

18 Minutes

Shoutouts: Nicole R Bday
Box News:

Schedule/Event News:

  • NEW INFO: No OPEN Gym on Feb 13, 20 Due to competitions
  • No Bootcamp on Sat Feb 13. In replacement, we will be having a VDAY Workout
    • For the Vday Workout, you don’t need your significant other. Come with your BFF from the box!
  • Feb 25- March 17: Thursday Night Only: The Open Viewing

March 25th, 2016: Friday Night Lights
April 23, 2016: Battle Of the BAEs CrossFit Comp
June 25th, 2016: 4th Annual Tri State Games
Team Saturdays: Season 2


CrossFit Members Get 10% Off Nick’s Sticks

IMG_0734 IMG_5525 IMG_5871

Tues 2.9.16

Strength: Hang Snatch Practice

WOD: Survival 

Every 3 Min complete:

  • 5 HSPU
  • 7 Hang Power Snatch (95/65)
  • 9 Presses (strict or push) (95/65)
  • Added 2 reps to each movement every round
  • (7,9,11) (9,11,13)…
    • 7 Round Cap

After you fail or cap out complete:

  • 4×8 Dumbbell Bicep Curl
  • 4×8 Ring Dips

Shoutouts: Tina 4 Year anniversary
Box News:

Schedule/Event News:

  • NEW INFO: No OPEN Gym on Feb 13, 20 Due to competitions
  • No Bootcamp on Sat Feb 13. In replacement, we will be having a VDAY Workout
    • For the Vday Workout, you don’t need your significant other. Come with your BFF from the box!
  • Feb 25- March 17: Thursday Night Only: The Open Viewing

March 25th, 2016: Friday Night Lights
April 23, 2016: Battle Of the BAEs CrossFit Comp
June 25th, 2016: 4th Annual Tri State Games
Team Saturdays: Season 2


CrossFit Members Get 10% Off Nick’s Sticks

IMG_5858 IMG_7962 IMG_4868

Mon 2.8.16

Strength: Squat Clean, 5, 4, 4, 3, 2, – 70, 75,75, 80,85%, Every 2 min

WOD: AMRAP and AMAP

  • 10 Min AMRAP
  • 7 Squat Cleans (55%)
  • 30 Double Unders

Record AMRAP Score

3 Min Rest

AMAP

  • 30:30 for 8 Rounds  Air Squats
  • *Record total Reps

Shoutouts: Reese 2 year anniversary
Box News:

Schedule/Event News:

  • NEW INFO: No OPEN Gym on Feb 13, 20 Due to competitions
  • No Bootcamp on Sat Feb 13. In replacement, we will be having a VDAY Workout
    • For the Vday Workout, you don’t need your significant other. Come with your BFF from the box!
  • Feb 25- March 17: Thursday Night Only: The Open Viewing

March 25th, 2016: Friday Night Lights
April 23, 2016: Battle Of the BAEs CrossFit Comp
June 25th, 2016: 4th Annual Tri State Games
Team Saturdays: Season 2


CrossFit Members Get 10% Off Nick’s Sticks

IMG_5849 IMG_3709 IMG_5376

Fri 2.5.16

Strength: Bentover Row, 5×8, every 90 sec

WOD: Every 3 min for 21 min 

  • 12 Slam Balls (50/30)
  • 10 Pull Ups
  • 8 Floor Presses (155/95)
  • 2 Rope Climbs

Coaches: no scores to take note of

Shoutouts: none
Box News:

Schedule/Event News:

  • NEW INFO: No OPEN Gym on Feb 6, 13, 20 Due to competitions
  • No Bootcamp on Sat Feb 13. In replacement, we will be having a VDAY Workout
    • For the Vday Workout, you don’t need your significant other. Come with your BFF from the box!
  • Feb 25- March 17: Thursday Night Only: The Open Viewing
  • March 25th, 2016: Friday Night Lights
  • April 23, 2016: Battle Of the BAEs CrossFit Comp
  • June 25th, 2016: 4th Annual Tri State Games


CrossFit Members Get 10% Off Nick’s Sticks

IMG_5826 IMG_5741

Thurs 2.4.16

Strength: Front Squat, 5×2, Every 2 min, Find 2RM

WOD: 27-21-15

  • DB/KB Front Squat (2 dbs/kbs) (40/25)
  • T2B

When finished record time and perform NFT of

  • 3×8 DB Bicep Curl
  • 3×8 Ring Dips

25 min total time

Coaches: Please keep racks out or to the side for easier access. If you are having athletes put them back please make sure they are done so properly.

Shoutouts: none
Box News:

Schedule/Event News:

  • NEW INFO: No OPEN Gym on Feb 6, 13, 20 Due to competitions
  • No Bootcamp on Sat Feb 13. In replacement, we will be having a VDAY Workout
    • For the Vday Workout, you don’t need your significant other. Come with your BFF from the box!
  • Feb 25- March 17: Thursday Night Only: The Open Viewing
  • March 25th, 2016: Friday Night Lights
  • April 23, 2016: Battle Of the BAEs CrossFit Comp
  • June 25th, 2016: 4th Annual Tri State Games


CrossFit Members Get 10% Off Nick’s Sticks

 

IMG_5732 IMG_9807 IMG_6722