2016.02.09

by JJ Christopher in WOD | Leave a comment

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Reminder:

Strength:

front squat

6×3

    • 2×3 @ 75% 1 RM
    • 2×3 @ 80% 1 RM
    • 2×3 @ 85% 1 RM

 

Conditioning:

“Air Force WOD”

20 thrusters (95/65)

20 sumo deadlift high pulls*

20 push jerks*

20 overhead squats*

20 front squats*

*same weight on the barbell for each movement

– 4 burpees on the minute every minute, including the first

Airrosti We’ve Got Your Back Workshop (Sat. 2/20 @ 11:15 am)

by JJ Christopher in Event | 1 Comment

Feb 20 Division St. CrossFit Back Mobility Class FlyerJoin us on Saturday, February 20th at 11:15 am when Airrosti’s Dr. Casey Miller guides us through core, hip, and back mobility drills and exercises to build a strong and healthy back! If you’ve ever experienced acute discomfort (due to life, work, exercise, etc.) or have chronic back issues, you’ll want to make sure you attend this workshop.

 

Please RSVP at the following link to provide Airrosti with an accurate headcount:

https://go.airrosti.com/scheduler/event/7Q45NVP0MVU

2016.02.08

by JJ Christopher in WOD | Leave a comment

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Reminder:

Strength:

4 rounds (untimed)

    • ME unbroken (strict) handstand push-ups (scale: 1 min. AMRAP handstand attempts)
    • ME unbroken (strict) toes-to-bar (scale: KTE/aggressive kipping)

– rest as necessary between sets

 

Conditioning:

4 rounds apiece, 30 sec. on/off

    • AMRAP calorie row
    • AMRAP ab-mat sit-ups
    • AMRAP kettlebell swings (53/35)
    • AMRAP double-unders (scale: DU attempts)

2016.02.07

by JJ Christopher in WOD | Leave a comment

Yoga: 9:00 – 9:50 am

Olympic Weightlifting: 10:00 – 11:30 am (with Coach Meg!)

Open Gym: 10:00 am – 12:00 pm

FREE Trial CrossFit Class: canceled today

Strength programming for the week of 2/8/15 – 2/13/15:

Monday 2/8/15

gymnastics

        • 4 rounds (untimed): ME unbroken HSPUs, ME unbroken TTBs (rest as necessary between sets)

Tuesday 2/9/15

front squat

        • 6×3 @ 75, 75, 80, 80, 85, 85% 1 RM

Wednesday 2/10/15

metcon only

Thursday 2/11/15

deadlift

        • 2×5 @ 75% 1 RM, 4×3 @ 80, 80, 85, 85% 1 RM

press

Friday 2/12/15

Bulgarian(/rear-foot elevated) split squats

        • 5×5 (per side, compare to/go heavier than 2016.01.14)

bicep curls

        • 3x21s

Saturday 2/13/15

metcon only

2016.02.06

by JJ Christopher in WOD | Leave a comment

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Attention:

This Sunday’s (2/7) Olympic Weightlifting class and Open Gym are back on the schedule!

Attend Olympic Weightlifting with Coach Meg from 10:00 to 11:30 am. Open Gym will be held from 10:00 am to 12:00 pm ONLY. Yoga is still being offered at 9 am so join Coach/Yogi Rachel if you have not previously!

 

The Free Trial CrossFit class and Consultation are still canceled.

Reminder:

Conditioning:

20 min. AMRAP with a team of 3

    • 20 hang power cleans (95/65)
    • 15 box jumps overs (24/20)
    • 10 pull-ups

– one teammate works at a time

– teammates rotate rounds

2016.02.05

by JJ Christopher in WOD | Leave a comment

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Attention:

This Sunday’s (2/7) Olympic Weightlifting class and Open Gym are back on the schedule!

Attend Olympic Weightlifting with Coach Meg from 10:00 to 11:30 am. Open Gym will be held from 10:00 am to 12:00 pm ONLY. Yoga is still being offered at 9 am so join Coach/Yogi Rachel if you have not previously!

 

The Free Trial CrossFit class and Consultation are still canceled.

Reminder:

Strength:

press

    • 5×3 (2020 tempo)

– rest 1:30 between work sets

– compare to/go heavier than 2016.01.14

bent-over row

    • 5×3 (2020 tempo)

– rest 1:30 between work sets

– compare to/go heavier than 2016.01.28

 

Conditioning:

15 min. AMRAP

    • 20 kettlebell swings (53/35)
    • 10 push-ups

– rest 30 seconds after each round

January 2016 PRs

by JJ Christopher in PRs | Leave a comment

IMG_0601Aaron B.

    • clean & jerk 225

Andy B.

    • back squat 300×3
    • snatch with pause below knee 165

Ariel H.

    • unbroken double-unders 20

BJ H.

    • power clean 175

Braden M.

    • back squat 365
    • power snatch 185

Carl H.

    • back squat 305
    • clean & jerk 215

Cisco J.

    • back squat 300×3
    • unbroken double-unders 117

Craig M.

    • power clean 250

Dan S.

    • hang clean 185

Janice T.

    • clean 146
    • overhead squat 120

Jenny L.

    • clean & jerk 12?

Jesseca R.

    • power clean 110
    • unbroken double-unders 70

Jessica M.

    • back squat 155
    • unbroken double-unders 63

JJ C.

    • back squat 374×3

Kate G.

    • clean 205
    • clean & jerk 195
    • front squat 245
    • overhead squat 205
    • power clean 185
    • snatch 155

Katrina M.

    • back squat 205

Kelly B.

    • power clean 155

Nate B.

    • back squat 270
    • power clean 240

Paul S.

    • Filthy Fifty 19:59

2016.02.04

by JJ Christopher in WOD | Leave a comment

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Attention:

This Sunday’s (2/7) Olympic Weightlifting class and Open Gym are back on the schedule!

Attend Olympic Weightlifting with Coach Meg from 10:00 to 11:30 am. Open Gym will be held from 10:00 am to 12:00 pm ONLY. Yoga is still being offered at 9 am so join Coach/Yogi Rachel if you have not previously!

 

The Free Trial CrossFit class and Consultation are still canceled.

Reminder:

Conditioning:

21-15-9

    • thrusters (75/55)
    • 2x double-unders (scale: 1x 4-count mountain climbers)

– rest 3 minutes

15-12-9

    • thrusters (95/65)
    • 2x double-unders (scale: 1x 4-count mountain climbers)

– rest 3 minutes

12-9-6

    • thrusters (115/75)
    • 2x double-unders (scale: 1x 4-count mountain climbers)

2016.02.03

by JJ Christopher in WOD | Leave a comment

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Attention:

Please note that this coming Sunday’s (2/7) Olympic Weightlifting class, Open Gym, Free Trial CrossFit class, and Consultation are *tentatively* canceled. Yoga is still being offered at 9 am so join Coach/Yogi Rachel if you have not previously!

Reminder:

Strength:

power clean+jerk with pause in bottom of jerk dip

    • 1 RM

 

Conditioning:

3 rounds

    • 25 calorie row
    • 20 power cleans (135/95, <60% 1 RM power clean+jerk)
    • 15 toes-to-bar (scale: KTE/aggressive kipping)

– rest 2 minutes between rounds

2016.02.02

by JJ Christopher in WOD | Leave a comment

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Attention:

Please note that this coming Sunday’s (2/7) Olympic Weightlifting class, Open Gym, Free Trial CrossFit class, and Consultation are *tentatively* canceled. Yoga is still being offered at 9 am so join Coach/Yogi Rachel if you have not previously!

Reminder:

Strength:

5 rounds (untimed)

    • 2-4 unbroken muscle-ups

OR

    • 5-8 strict(/weighted) pull-ups
    • 5-8 strict(/weighted) ring dips (sub: push-ups)

– adjust scales as necessary to achieve the desired number of repetitions

 

Conditioning:

21-18-15-12-9-6-3

    • hang power snatches (105/70)
    • burpees
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