WOD

MAY.23.17 TUE Programming (W6/D2)

FUNCTION

This workout is a bridge workout, meaning it is intended to connect you from a previous day of training to a coming day of training. As such, the goal is not to push intensively to the point of fatigue. The aim today is muscle/cardio endurance at a relatively comfortable pace. Our coaches will help […]

MAY.22.17 MON Programming (W6/D1)

FUNCTION

This marks 6 weeks since we tested all baseline movement and performance markers. If you found that you have above minimum standards, you may have decided to train using Experience or Mastery Categorized workouts, that is if you’re goals include high level CrossFit-specific skills. You may have decided at that time that our Function […]

MAY.20.17 SAT Programming (W5/D6)

FUNCTION

a) AMRAP 20min
200m run
5 Pulling Drills
10 Pushing Drills
15 squats
Rest 10min, then move to next segment if desired.

b) AMRAP 15min
10m Lunge steps
20 sit-ups
10 Ground to shoulder w/Slamball or sandbag

EXPERIENCE

AMRAP 12min of:
1 round of “Cindy”
(5 Pull-up/10 Push-up/15 Squat)
1 round of “DT”
(12 DL / 9 HPC / 6 PJ at 135/95)

Begin at 25:00
For time:
400m run
30 calories rowing
20 […]

MAY.19.17 FRI Programming (W5/D5)

FUNCTION

4×30/30 of:
30sec Sumo Deadlift Double KB
30sec rest
Rest 90sec (counting last 30sec of intervals)
4×30/30 of:
30sec half kneeling See-saw DB Press
30sec rest
Rest 90sec
4×30/30 of:
30sec 10m shuttle sprints
30sec rest

EXPERIENCE/MASTERY

a) Tabata Row
8 rounds of:
20sec Max Cal
10sec Rest
Rest 1 min before next segment

b) Tabata Squat
8 rounds of:
20sec Max Air Squat
10sec Rest
Rest 1 min before next segment

c) Tabata Row
8 rounds of:
20sec […]

MAY.18.17 THU Programming (W5/D4)

All Categories of programming have an official day of programming oriented to recovery and rehab, preparation, and exploration. Take a long walk, stretch often, read, converse, laugh and play, eat well, and sleep deeply.

Our Business hours are from 9am-12pm. NOTE: EVENING OPEN GYM TIME IS MODIFIED DUE TO STAFF TRAVELING. FOR THIS WEEK ONLY, IT […]

MAY.17.17 WED Programming (W5/D3)

FUNCTION

a) 5RNFT
20 Alternating Straight arm hammer strikes
3 Skin-the-cats
3 box jumps (as high as possible)
5x 5-ct negative pull-ups
15 KB Swings (heavy if possible)

b) Optional Conditioning
7min x 30/30sec of:
30 sec of rope jumping
30 sec of sit-ups
– No rest, just switch back and forth

EXPERIENCE

How fast can you move?
Benchmark Workout Open 16.3 (scaled)

AMRAP 7min of:
10 Power Snatch (45/35)
5 […]

MAY.16.17 TUE Programming (W5/D2)

FUNCTION

This is a repeat from the first week. If you have record of either total rounds completed or notation of your rate of perceived exertion and rate of recovery afterwards, it would be great to review this. If you ran the first time, maybe try a sandbag carry this time around.

AMRAP 30-45min
25 cal Row
200M […]