6-1-15 SUMMER SCHEDULE

With CrossFit Kids starting tomorrow so will our Summer Schedule.  We will only be having one ids class this year from 8:00 am – 8:45 am Mo, Tu, & Th.  We will also be holding only one afternoon class on Fridays at 5:15 pm.  Other than that ,everything is staying the same.  Looking forward to a fun June with some WOD’s from Doug on Wednesdays!

2015 Summer Schedule

STRENGTH – BACK SQUAT
2 reps EMOM for 5 min @ 70% (10 total reps)
4 perfect push-ups between sets

CONDITIONING
20 Cal Row
30 Burpees
40 Barbell Ground to Overhead (Snatch or Clean and Jerk) 75#/55#
50 Sit Ups
600m run
(4x around the building or run to the 400m mark, back to the 200m mark,
back out to the 400m mark and then back in.)

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5-28-15 Elizabeth

“Elizabeth”
21-15-9
Squat Clean (135#/95#)
Ring Dips

Lots of options to scale this WOD:
If you are not comfortable/familiar with a squat clean with the bar we will have you do plate squat clean or medball squat clean.
If you want to do Power Elizabeth and do Power Cleans that’s an option as well.
Ring Dip can be done with a band assist or bench/box dip can be substituted.

Compare your previous time here.

5-26-15 CrossFit Kids Starts Monday

If you can believe it your ids are out of School on Friday.  If you’re looking for something that they will enjoy and will also give you a break… Cache Valley’s only accredited CrossFit Kids program to the rescue! We will be offering CrossFit Kids classes for the 4th year and space will be limited in both class times. Classes will start on June 1st and run for 10 weeks through August 6th. Sign Up and get more info HERE!

ACCESSORY WORK
(3x)
15 Good Morning (45#/30#)
15 Behind The Neck Press (45#/30#)
15 Bent Over Row (45#/30#)
15 Band Pull-apart

CONDITIONING
(4x)
12 Walking Lunge w/plate (45#/25#)
18 Wall Ball (20#/14#)
24 Strait Leg Sit Ups (touch your toes at the finish position)

5-25-15 – Memorial Day Murph

One class tomorrow at 8 am.  As is our annual  Memorial Day tradition, we will be Honoring one of our hero’s!

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. First posted on CrossFit.com August 18, 2005.

For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Compare you previous time HERE.

 

 

 

Murph 2015

ENDURANCE WOD’s
CrossFit On Day: 200m sprint 1 min rest / 400m sprint – 2 min rest / 800m sprint 4 min rest / 200m sprint – compare 1st and last 200m times
CrossFit Rest Day: 50 min tempo run @85% of your time from last weeks race.
(how do you figure our your pace, convert your previous weeks TT into seconds.
Next take your total seconds and devide that number by .85, then convert this number
back into minuets:seconds and you’ve got your pace.

5-22-15 – 300

“300″
25x Pull-up
50x Deadlift @ 135# / 95#
50x Push-up
50x Box Jump @ 24″ / 20″ box
50x Floor Wiper @ 135# / 95# (feet must touch the plate, left side then right side this is ONE REP)
50x KB Clean and Press @ 35# / 26# (25 each arm – KB must touch floor between reps)
25x Pull-up
For a total of 300 reps total

Compare previous score HERE

5-22-15 - 300