Getting Started 3-2-1 GO!
3. Drop in between the hours of 5:30am and 2:00pm or 4:30pm and 7:30 pm during the weekdays. Meet with a CFIS coach. Remember we may be teaching a class but someone will be along to help you.
2. Sign up for IronSpider Introduction program (See Below) and learn the CrossFit basics. Only $50 or Bring your "Amazon Local" Reciept to the gym!
1. Talk to your "Intro to CF" Coach and decide what IronSpider Membership package works best for you and your fitness goals.
GO! You are now an IronSpider Member and a big part of our community. Now you can work out during any of our scheduled IronSpider Classes.
*No need to call, we would rather you stop in and meet or coaches, see our gym and meet our members! *Directions are on the right side of this page.
*Coach/Owner Dennis Floyd can be reached at 1-781-249-2781
2 weeks, 6 classes only $50.
( Non-refundable payment up front is required to hold your spot)
("Amazon Local" users must bring thier reciept to the facility)
July Introduction Class Dates
Morning Introduction Class: Monday,Wednesday & Friday
Monday July 8th (6:30am-7:30am)
Wednesday July 10th (6:30am - 7:30am)
Friday July 12th (6:30am - 7:30am)
Monday July 15th (6:30am - &:30am)
Wednesday July 17th (6:30am- 7:30am)
Friday July 19th (6:30am-7:30am)
Noon & Saturday Morning Introduction Class
Tuesday July 9th (12-1:00)
Thursday July 11th (12-1:00)
Saturday July 13th (8:30am-9:30am)
Tuesday July 16th (12-1:00)
Thursday July 18th (12-1:00)
Saturday July 20th (8:30am-9:30am)
Evening & Saturday Morning Introduction Class
Tuesday July 9th (6:30pm-7:30pm)
Thursday July 11th (6:30pm-7:30pm)
Saturday July 13th (8:30am-9:30pm)
Tuesday July 16th (6:30pm-7:30pm)
Thursday July 18th (6:30pm-7:30pm)
Saturday July 20th (8:30am-9:30am)
*If you do not see a class that works for you we also offer One-On-One Introduction training for $60 per hour.
* If you miss a class you my hire one of our Coaches to help you make up what you missed. $60 per hour.
* Introduction participants MUST complete a minimum of 4 Classes to become a member and well as have a clear understanding of the IronSpider Philosophy.
See you at the gym!
New Baby Sitting Hours
T/Th 9:00-10:30am
T/Th 4:30-7:30pm
We have baby-sitting from 9:00-10:30 and 4:30-7:30pm on Tuesdays and Thursdays for a minimal fee of $5. ($2 extra for each additional child). B&S/CFIS is off setting the cost of the babysitter. Please pay the babysitter directly.
New CFIS Hours
Monday 5:30pm -6:30pm Open Gym for platform work only! (NO WODS)
Tuesday 5:30pm - 6:30pm Open Gym for platform work only! (NO WODS)
Sunday Open Gym 10:00-12:00
Please thank Coach Paddy and Coach Fred for volunteering their time to open the gym on Sundays. These hours are subject to change depending on the coaches availability. Any cancelation of these hours will be posted on this page and the facebook page.
IronSpider of the Spring 2013
Andrew Ames
WOD
(Workout of the Day)
June is "Bring A Friend to CrossFit Month"
For the month of June feel free to bring a friend to CrossFit and let them try it out. Show them around the gym, explain our philosophy and introduce them to your fellow CrossFiters and Coaches. We hope to see you and your friends at CFIS soon!
Tuesday 6/17/13
NOTE *Members should have received an e-mail from "The BoxHQ". Please make sure you sign in and update your personal account. Please log in your Credit Card. We will be moving to a completely automated billing system. We will no longer be excepting cash or checks for membership. If you have not received an e-mail see Coach Dennis Floyd ASAP! Our goal is to have everyone updated to this system by the end of this week and for the system to be live starting in July.
Warm Up:
Row 500m
Then, 5-8 Minutes of Shoulder Mobility for Strict Press & Bench Press
SOD: 5 x 10^ Rest 1 minute between exercises, 2 minutes between sets.
Single Arm Dumbbell Strict Press (R)^
Single Arm Dumbbell Strict Press (L) ^
Bench Press^
WOD: 3 Rounds of a 5 Minute AMRAP (3 minute rest between AMRAPs)
3 Chest-2-Bar/Pull Ups/Band Assisted
5 Burpees
15 Double Unders or 30 Singles.
Recovery: Lax Ball (Shoulders)
Monday 6/17/13
Warm Up: 3 Rounds
Bear Crawl 25m
12 V-Ups
Then, 5 Minutes: Mobilize legs for lunges and squatting
SOD 1: Front Rack Lunges 3 Sets of 12 steps (rest 1min between legs - 2mins between sets)
SOD 2: Back Squat - work to a heavy double in 10 minutes
WOD: OTM for 10 mins
2 FS @55% of 1 RM- fast as possible
Mobility: Recovery for Legs (Stretch, Roll, Mash)
Friday 6/14/13
Warm Up: 5 Minutes of- 5 Pull Ups, 10 Push Ups, 16 Mountain Climbers
SOD: 1RM Overhead Press (20 Minutes)
SOD: 1RM Clean & Jerk (20 Minutes)
WOD: 4 Minute AMRAM- Clean & Jerk @ 85%
Mobility: Stretch and Roll
Thursday
Warm Up: 10-8-6-4-2
Ring Rows
V-Ups
Then, 5-10 minutes of Posterior Chain Mobility/Flexibility/Rolling
Strength: Deadlifts 5x10 ascending (FORM)
WOD 21-15-9
Deadlifts (Athlete picks the weight -Must be able do do this unbroken)
Burpees
Or
Make Up Test: 1RM Front Squat or "Kelly"
Wednesday 6/12/13 *TEST*
Warm Up: Coach's Choice
Skill: Box Jumps and Wall Balls
WOD: "Kelly"
Mobility/Flexability: Lower Body Stretching & Rolling
Tuesday 6/11/13
Warm Up: Accumulate as much time as possible at the bottom of your squat in 10 Minutes. Take note of your accumulated time. You will be tested on this in 6 weeks. (Perfect score is 10 Minutes)
Skill: 10 Minutes of Snatch Progressions
WOD:
A) OTM for 21 min
1st - 5 HSPU (MOD: Box HSPU or heavy DB Over head press)
2nd - 5 TNG Power Snatch (TNG Weight)
3rd - 20 Double Unders (MOD: attempts or 40 singles)
*TNG= Touch and go!
Mobility: Shoulder lax ball recovery/ mashing
Cycle #2 Test Week 6/10/13
Warm Up: 1 Round
15 Air Squats
14 Sit Ups
13 Broad Jumps
12 Ring Rows
11 Push Ups
10 F. Squats (45/35)
9 V- Ups
8 Burpees
7 Chin Ups
6 Diamond Push Ups
5 Overhead Squats (45/35)
4 Hollow Rocks
3 Pull Ups
2 Rings Dips
1 Rope Climb or Muscle Up
WOD: 1RM Front Squat
Extra Credit: Tabada Hollow Rocks
Retest Week- Friday 6/7/13
*Compare toFriday 4/19/13*
*Note: No AM Open Gym Hours Today*
Warm Up: Coached Dynamic Warm Up
Skill: Push Up-- how to create shoulder torque as well as midline stabilization
WOD # 1: Row 2K for Time.
WOD # 2: Annie:
50-40-30-20-10 Double Unders/Abmat Sit Ups
Mob/Flex: Stretch/Roll your gluts and calves
Retest Week- Thursday 6/6/13
*Compare to Thursday 4/18/13*
Warm Up:
3 Minutes Jump Rope Tricks (One Leg, Double Under, Triple Under, Crossing, Backwards, Running, What ever you got, HAVE FUN!
Then, with a light Kettle Bell
20 single arm switch in air KB swings
20 chin push off Russian swings
20 around the world's (10 each direction)
20 pass through (10 each leg)
20 hamstring shoulder rotations (10 each arm)
WOD #1:
Max Double Unders/Singles in 2 Minutes. Rest 3 Minutes.
WOD #2: 20 Minute AMRAP
Run 400 Meters
10 Pull Ups (5 ring rows/5 push ups for scale)
10 KBS (RX 53/35. Scale I 44/25. Scale II 35/15)
10 KB Squats (same weights as above).
Post-WOD Mobility: Partner Stretching
Retest Week- Wednesday 6/5/13
*Compare to 4/17/13*
Warm Up:
10-9-8-7-6-5-4-3-2-1
Ring Rows
1-2-3-4-5-6-7-8-9-10
V- ups
100m run between rounds
WOD: 7 Minute AMRAP
7 Deadlifts (RX 225/155; Scale I: 185/125; Scale II: 155/115)
12 Burpees
Post-WOD Mobility: Full Body Coach's stretch
Retest Week- Tuesday 6/4/13
*Babysitting 9:00-10:30am and 4:30-6:30pm.
Warm Up:
500m Row
Then, 3 Rounds of
:30 Handstand Hold
10 Kettlebell Swings (Warm Up Weight)
Skill: Bergener warm up 45/35
WOD: "Grace"
MOB: Lower Back/ Shoulders
Retest Week- Monday 6/3/13
*Compare to 4/15/13
Warm Up:
ROM: neck--shoulder--hips--knees--ankles
800m jog
Then, w/ Bar 2 Rounds
5 front squats
5 back squats
5 oh squats
5 hollow rocks
Strength Test: 1RM Back Squat
Mobility/ Flexibility:
2 rounds:
45 second stretch right leg (Coach's Choice)
45 second stretch left leg (Coach's Choice)
1 minute left hamstring foam roll
1 minutes right hamstring foam roll
Saturday Community WOD
*WEAR CFIS GEAR*
*Teams of Two*
Run to the Salem Commons with your teammate carrying your teams KBs or DBs
Then, 21-15-9
21 Thrusters (Partner A)
21 Thrusters (Partner B)
21 Burpees (Partner A)
21 Burpees (Partner B)
21
Sit Ups (Partner A)
21 Sit ups (Partner B)
Then, move on to your 15's and then 9's
Run back to CFIS with your KBs or DBs
Friday 5/31/13
Warm Up: 10 Minute Dynamic Warm Up
Strength: Box Jump for Hight (15 Minutes)
WOD:
Run 20 Minutes for Distance.
Mobility: Mash Calves, Stretch calves, Mash Quads, Stretch Quads, Roll IT Band
Thursday 5/30/13
Warm Up: Turkish get Ups and Lunges
8 TGU’s (4Right /4 Left) *Light, warm up weight
8 Lunges (w/ KB in Racked Position, 4 Right/ 4 Left)
6 TGU’s
6 Lunges
4 TGU’s
4 Lunges
2 TGU’s
2 Lunges
Skill: The Box Jump (A closer look at knee position upon landing)
WOD:
10 Minute AMRAP
Row 250
10 Push Ups
10 Sit Ups
10 Box Jumps (24/20)
REST 5 Minutes
10 Minute AMRAP
Run 200 Meters
10 Dumbbell Push Press (45/30; 35/25; 30/20)
5 Toes-to-Bar
10 Dumbbell Squats (DB Squat Push Press use same weight as push press).
Mobility: Hips mobility, 5 Minutesb on each hip
Wednesday 5/29/13
Warm Up: 8 Minutes of movement (45/35)
4 Deadlifts
6
Hang Power Cleans
8 Power Cleans
6 Push Ups
4 Squat Jumps
Strength: Front Squats; 3 second hold at the bottom
5 x 3 (Rx)
5 x 5 Scaled
OTM for 14 Minutes
ODD: 3 Power Cleans (heavy but with good form, athlete may chose load)
EVEN: 7 burpees
Mobility: Shoulders
Tuesday 5/28/13
Warm Up: Short Dynamic
Strength 1: Strict Press 5 x 8 for everyone (12 Minutes)
Strength 2: Dumbbell Bent over Rows: 5 x 10 for everyone. (12 Minutes)
WOD: 3 Sets of:
(5 Minute AMRAP/ Rest 3 Minutes)
20 Dubs (Scale 60 Singles)
10 V-Ups
10 Wall Balls
MOB: Stretch and Roll
Monday Memorial Day WOD
We would like to see a significant part of our community hit this WOD.
CFIS is "Forging and Elite Community"
9:00-10:30am
HERO WOD! We are going to put a bunch of hero WODs in a hat and pick one for the community. Do you feel lucky, do ya?
The gym will be closed the rest of the day. Enjoy the Holiday!
Sunday
Open Gym 10:00-12:00
Hosted by Paddy & Fred
Open to all Members!
Saturday
No Community Time.
COMP: April Showers Bring May Bad Asses.
8:00am- When ever we finish!
You can still sign up. Need more guys
Friday 5/24/13
WarmUp: "The Burpee Breakdown"
5 Burpees, 10 Burpees (No jump), 15 Burps (Land in a squat), 20 push ups
WOD #1: On The Minute (OTM) for 10 Min.
RX 1 to 6 HSPUs
Scale 1: Handstand Holds (15-25 seconds)
Scale 2:
3-5 Hand stand Attempts (against the wall).
WOD #2: For Time
Row 1000 Meters
60 Abmat Sit Ups
Row 800 Meters
40 Toes 2 Bar
Row 500 Meters
30 Pistols.
Post-WOD Mobility: Goat Mobility (Stretch, Mobilize and/or mash the area you need it most)
Thursday 5/23/13
Warm Up: 1 Round
15 Air Squats
14 Sit Ups
13 Broad Jumps
12 Ring Rows
11 Push Ups
10 F. Squats (45/35)
9 V- Ups
8 Burpees
7 Chin Ups
6 Diamond Push Ups
5 Overhead Squats (45/35)
4 Hollow Rocks
3 Pull Ups
2 Rings Dips
1 Minute Squat Hold
WOD:
21-15-9
Deadlifts (255/205; 225/185; 185/155; 155/135)
Box Jumps (30/24; 24/20).
Post-WOD Mobility: Mash your Quads with a PVC or Foam Roller Then a full body stretch lead by coach. (Lower Back Bias)
Wednesday 5/22/13
Warm Up:
Tabada; Alternating
Ring "L" sits and Hollow Rolls
then, 5 Minutes of working on foot postion for split Jerk
SOD: 15 Minutes
Split Jerk from the Rack. Work to a heavy 2 for the day
WOD: 3 Sets of (3 Minute AMRAP with 2 Minutes rest)
12 Power Cleans (95#/65#)
12 Push Press (95#/65#)
Post-WOD Mobility: Use a 45lb bar to MASH your traps. Use a lax ball to MASH your scap.
Tuesday 5/21/13
* Note: we have baby sitting hours today....See above!
Warm Up: 500m Warm Up Row
Then, Snatch Progression Drills
SOD : 20 Minutes
Hang Squat Snatch 5 x 1; rest 2 minutes between lifts. We are not looking to go heavy. Work on speed under the bar.
WOD: 20 Minute AMRAP
Run 400m
15 KBS (53/44)
10 Hand Release Push Ups
15 Abmat Sit Ups.
Stretch: "Couch Stretch or Hip Flexor Stretch" for 2:30 minutes each leg. Then athlete may stretch and roll on their own.
Monday 5/20/13
Warm Up: 5 Minutes of:
10 Lunges, 10 PVC Dislocates, 10 Ring Rows
Then: Accumulate 5 minutes of sitting at the bottom of your squat.
Strength: Back Squat: 5 @ 55%; 65%; 75%; 85%; 90% of 1 RM. Rest as needed between lifts.
WOD:OTM for 20 Minutes
Odd: 5 Ground to Overhead (155#/105#; 135#/95#; 115#/75#)
Even:7 C2B (Scale 1:Pull Ups, Scale 2: 10 Dumbbell Biceps Curls.
Post-WOD Mobility: Lats and Shoulders
Friday 5/17/13
8 Minutes of:
25m Leg Swing
25m Bear Crawl
25m Inch Worm
25m High Knee Skip
Strength: Bench Press: 5 x 10 Ascending for all levels.
For Time:
40 Wall Balls
Row 250
30 Wall Balls
Row 500
20 Wall Balls
Row 750m
10 Wall Balls
Row 1000m
Sttetch & Roll
Thursday 5/16/13
Warm Up: 10 Minutes R.O.M. and Dynamic Stretching
Practice: 10 Minutes of Goat Practice.
C2B/Butterfly/Pull Ups/HSPU/Pistols/Ring Dips/Muscle Ups
Conditioning: 30 Minutes AMRAP
Run 400 M
1 Minute of Double Unders/Jump Rope
1 Minute of T2B/K2E.
*Clock keeps running. Athlete needs to keep track of their own 1 minute splits. Goal is to keep moving for 30 minutes.
Stretch and Roll: Calves and Shoulders
Wednedday 5/15/13
Warm Up: Agility (Coach's Choice)
MOB: Shoulders for Pressing
Strength: Push Press (Work to a heavy 3 reps in 15 Minutes)
WOD 21-15-9
Squat Clean Thrusters (RX:95/65, S1:75/55, S2:65/45)
Burpees
Stretching: Full Body Stretch w/ Coach
Tuesday 5/14/13
Warm Up:
R.O.M (Neck, Shoulders, Torso, Hips, Knees, Ankles)
Then, 1 Warm Up Round of:
10 Burpee Pull Ups
20 Med Ball Chest Passes to a partner
30 Med Ball Sit Ups, pass to a partner
40 Second Squat Hold
500m Row or 400m Jog
Skill: Squat Clean Thruster
WOD
7 Minute AMRAP
15 KBS (70/53); (53/44); (44/32)
10 Box Jumps (24/20)
5 Push Ups
Rest 3 Minutes
7 Minute AMRAP
15 KBS (70/53); (53/44); (44/32)
10 Box Jumps (24/20)
5 Push Ups
Foam Roll: Chest, Quads, and Lower Back
Monday 5/13/13
Warm Up:
5 Minute "Cindy"
5 Pull Ups or Ring Rows
10 Push Ups
15 Squats
Then, 5 Minutes of Shoulder and Hip Mobility for Snatching
Strength:
Snatch Practice (ALL of This should be done for technique. Keep the weight light):
10 Minutes Snatch Balance (*not heaving).
10 Minutes Hang Squat Snatch.
WOD 7 Rounds for Time:
1 Power Snatch
1 Snatch Balance
1 OHS
1 Hang Squat Snatch.
RX-95/65, Scale 1-75/45, Scale 2- 65/35
****Goal is not to put the bar down until you finish the hang squat snatch at the end of a round.
Stretch: Shoulders, Hips and lower back.
Friday
Warm Up:
8 TGU's (Light)
200m Jog
6 TGU's
100m Jog
4 TGU's
50m Jog
2 TGU's
Strength: Work to a 5 RM (TNG) Power Clean.
WOD: 8 Minute AMRAP
5 Hang Power Cleans
7 Burpee Box Jumps (24/20)
RX 135/95
Scale 1: 115/75
Scale 2: 95/55
Thursday 5/9/13
Warm Up: Coach Choice
Mob: Shoulder Prep for Press
Strength: Strict Press (Ascending)
RX: 5 x 3
Scale 1: 5 x 5
Scale 2: 5 x 10
WOD: Complete 32 Tabata Intervals (20 seconds on/10 Seconds off) as follows:
1-8 intervals: Hollow Holds
9-16 intervals: HSPUs (Scale: Handstand holds or HSPU on box)
17-24 intervals: Sit Ups
25-32 intervals: Air Squats
Stretch: Shoulders
Wednesday 5/8/13
Warm Up: 2 Rounds
:30 Second Hollow Hold
25m Bear Crawl
:30 Second Handstand Hold
25m Broad Jumps
:30 second "V" Hold (On the Ground)
25m Inch Worm
1 Rope Climb or 3 Rope Pulls
MOB: Front Squat Prep
Strength: 15 Minutes to establish a heavy Front Squat
WOD: (OTM) On The Minute for 20 Minutes
Even: 3 Clean & Jerks
RX: 135/95
Scale 1: 115/85
Scale 2: 95/65
Odd: 10 Toes 2 Bar
RX: T2B
Scale 1: Knees 2 Elbow
Scale 2: Knees to Waist or V-Up
Stretch and Roll!
Tuesday 5/7/13
Please Note CANCLED: Tuesday 7:30pm class and Thursday 7:30pm class will be canceled indefinitely Please make arraignments to hit another class. We still have 7:30 classes running on Monday and Wednesday. Thank you!
Warm Up: 3 Rounds
3 Dead Lifts
3 Power Cleans
3 Front Squats
3 Squat Cleans
3 Burpees
WOD:
7 Minute AMRAP
6 squat cleans (95/65 or scale as needed)
6 C2B (Scale 1: pull ups, Scale 2: 6 push ups/ring rows)
Rest 4 Minutes
7 Minute AMRAP
12 Russian Swings (53/35 or scale as necessary)
6 Pull Ups (Scale: 6 Bar bell biceps curls; athlete chooses weight)
6 Burpees
Rest 4
7 Minute AMRAP
21 Wall Balls (20/14)
21 Double unders (or 42 singles) 42 singles
*42 singles because we should have people cycling through rounds at a quick pace!
Mobility/ Stretching: Lats, Shoulders, Hips
Monday 5/6/13
Warm up: 6 minutes of movement
4 Ring Rows (engage scapula)
6
Push Ups (use torque)
8 V-Ups
6 Jump to an object 8-12 inches high and touch w/ 2 hands
4 Monkey Hangs
WOD: "R & R"
Run 1 Mile
Row 2K
Run 1 Mile
*after this weekend we thought our athletes need a little "R & R"!
Stretch & Roll: Posterior Chain and Calves
Saturday Community WOD
WOD: 20 Minute AMRAP
Station 1: 10 Deadlifts-10 Push Ups
Station 2: 10 Pull Ups-10 Burpees
Station 3: 200m Run
* Two person teams; Each partner must complete each 10 rep station before moving on to the next station. (Partner "A" can not move on till partner "B" is finished). Once each partner has completed the station they may both move on together. Team mates must stay together on the 200m run. RX- 135/95
Friday 5/3/13
Warm Up: 3 Rounds
10 Shoulder Over and backs (Dislocates)
10 V-Up/Hollow Roll/V-Up
10 Wall Squats (Facing the wall)
Mobility: OHS prep
Strength: OHS 1 RM
WOD: 3 Rounds. Rest 3 minutes between rounds
Max Rep Wall Balls in 1 Minute.
Rest 20 Seconds
Max Burpees in 1 Minute.
Rest 20 Seconds
Max KBS in 1 Minute (70/53; 53/44; 35/25).
Recovery: Stretch and Roll
Thursday 5/2/13
Warm Up:
7 Minutes Jump Rope Jamboree (Singles)
*While the athlete is jumping rope, the coach will call out a number and a movement. (For example- "10 V-Ups") The athlete will stop jumping rope, preform the movement given, then go back to jumping rope.
SOD: 15 Minutes Goat Practice:
MUs/HSPU/Pull Ups/C2B/Butterfly/Double Unders/T2B/Rope Climb/Pistols
WOD: 10 Rounds
200 Meter sprint
Rest 1:30 Seconds
Mobility: Lower Legs; Calves, Ankles sand Feet
Wednesday 5/1/13
Warm Up:
10 Minute Dynamic Warm Up
Then,
Tabada Hollow Rocks/Supermen
Skill: Power Clean
WOD: On The Minute (OTM) for 20 Minutes:
Even: 7 TnG Power Cleans (athletes can pick the weight, but must be TnG)
Odd: MUs/Pull Ups.
Scale:
RX 2-7 MUs
Scale 1: 2-7 C2B
Scale 2: 2-7 Pull Ups
Scale 3: 7 ring row/7 push ups
Stretch: 10 minutes of a Coach Led Mobility
Tuesday 4/30/13
Warm Up: 2 Rounds
:30 second Hollow Hold
3 Wall Walks
6 Broad Jumps
9 Deadlift Rows w/ Bar
Skill/ Mobility: 4 x 30 second Squat Hold stretch
WOD: Snatch Progressions
Part 1: 5 Minutes work to a heavy Snatch Pull
Part 2: 10 Minutes Heaving Snatch Balance Practice (focus on technique and feeling the weight at the bottom)
Part 3: 10 Minutes work on Hang Squat Snatch. (Keep the weight light and work on speed/ getting under the bar)
Part 4: 15 Minutes to work to a heavy full squat snatch. (Beginners can Power Snatch and then OHS.)
Stretch: Lax Ball Shoulders and Lower Back
Monday 4/29/13
Warm Up: R.O.M.
2 Rounds
10 Leg Swings Holding a post (R)
3 Burpees
10 Leg Swings Holding a Post (L)
3 Burpees
10 Side to Side Leg Swings (R)
3 Burpees
10 Side to side leg swings (L)
3 Burpees
Strength:
5x3 Pull Up^
Scale 1: Chin Up (No Weight)
Scale 2: Negative Pull Up
WOD:
10 Deadlifts (Level I 225/155; Level II 185/125; Level III 155/115)
Run 400
Rest 3 Minutes
8 Deadlifts (same weights)
Run 400
Rest 2 Minutes
6 Deadlifts
Run 400
Rest 1 Minute
4 Deadlifts
Run 400
Rest 30 seconds
2 Deadlifts
Run 400
Mobility: Coach Lead Stretch of Quads and Gluts
Friday 4/26/13
Warm Up: 3 Rounds
10 Push Ups (Using Torque)
10 Squats w/ Scap activation (Band)
10 Rows (Scap Activation)
Strength: Bench Press^
RX 5x5
Scale 1: 5x8
Scale 2: 5x10
Skill:
Rowing: Catch----Stroke----Finish----Recovery
WOD: 5 Rounds (2 Minutes rest between rounds)
Row 500 Meters
*Slowest time of all 5 rounds is the athletes score
Mobility: Hamstring and Glut Stretching
Thursday 4/25/13
Warm Up:
Alternating Tabada
Hollow Hold
Hand Stand
then, 3 Rounds
10 V-Ups
10 Broad Jumps
Strength:
Power Clean; Work to a heavy single in 15 Minutes.
Mobility: Front Rack Stretching
WOD: 10 Minute AMRAP
10 Power Cleans
20 Double Unders.
RX: 155/105
Sc 1: 135/95
Sc 2: scaled weight per athlete/60 singles.
Stretch: Calves
Wednesday 4/24/13
Warm Up:
500 m row
Then, 3 Rounds with PVC
20 second pull up bar dead hang
5 strict press
5 push press
5 push jerks
5 split jerks
Skill: Back Jerk
Strength:
Back Jerks/Front Rack Jerks
*Do back Jerks; Rest 3 Minutes, then do regular Jerks from Front Rack position. Jerks can be push jerk or split jerk. All athletes must make sure they are warmed up well before starting thier strength sets.
3 x 1; 3 x 1 (ascending and heavy)
Scale 1: 5 x 1; 5 x 1 (same weight. Weight should allow for focus on form)
Scale 2: 7 x 1; 7 x 1 (strict focus on form. Light weight).
WOD: 14 Minutes On The Minute
Odd Minute: 10 TnG Power Snatch (75/65 or 55/45)
Even Minute: 10 Toes-2-Bar (Scale knee-to-elbow)
Post-WOD Mobility: Stretch Shoulders and Roll Lats
Tuesday
Warm Up: 5 minuts
5 jump squats
10 hollow rocks
15 mountain climbers
Skill: Wall Ball
WOD: Kelly: 5 Rounds
400 Meter Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
Post-WOD Mobility: Quads and IT Band
Monday:
Warm Up:
200 meter jog
25m Spiderman
25m Leg swing
25m Hamstring/quad stretch
25m Hurdles
25m Lunge twist
200m run
Skill: 1 and 1/4 Front Squat
WOD:
Part 1:
Clean Pulls (Ascending; rest 3 minutes before starting B)
5 x 3
Scale 1- 3 x 5
Scale 2 -3 x 10
Part 2:
1 and ¼ Front Squats (Ascending; Rest 3 minutes before starting C)
5 x 1
Scale 1 -5 x 3
Scale 2- 5 x 5
Part 3:
Squat Cleans: Work to a Heavy 1 (meaning athlete should stop when form starts to break down).
Post-WOD Mobility: Full Body Stretch.
Saturday
Saturdays community WOD will be dedicated to the victims of the Boston Marathon tragedy. The Salem Five Bank has started a donation fund for these families. If you would like to donate we will have a jar for donations next to the white board. Feel free to donate. We will bring it over to the bank after the WOD. Thanks CFIS Community!
Friday 4/19/13
Warm Up: Coach's Dynamic Warm Up
Skill: Push Up-- how to create shoulder torque as well as midline stabilization
WOD # 1: Row 2K for Time.
WOD # 2: Annie:
50-40-30-20-10 Double Unders/Sit Ups
Mob/Flex: Stretch/Roll your gluts and calves
Thursday 4/18/13
Warm Up:
3 Minutes Jump Rope Tricks (One Leg, Double Under, Triple Under, Crossing, Backwards, Running, What ever you got, HAVE FUN!
Then, with a light Kettle Bell
20 single arm switch in air KB swings
20 chin push off Russian swings
20 around the world's (10 each direction)
20 pass through (10 each leg)
20 hamstring shoulder rotations (10 each arm)
WOD #1:
Max Double Unders/Singles in 2 Minutes. Rest 3 Minutes.
WOD #2: 20 Minute AMRAP
Run 400 Meters
10 Pull Ups (5 ring rows/5 push ups for scale)
10 KBS (RX 53/35. Scale I 44/25. Scale II 35/15)
10 KB Squats (same weights as above).
Post-WOD Mobility: Partner Stretching
Wednesday 4/17/13
Warm Up:
10-9-8-7-6-5-4-3-2-1
Good mornings with light DB
1-2-3-4-5-6-7-8-9-10
V- ups
100 m run between rounds
WOD: 7 Minute AMRAP
7 Deadlifts (RX 225/155; Scale I: 185/125; Scale II: 155/115)
12 Burpees
Post-WOD Mobility: Full Body Coach's stretch
Tuesday 4/16/13
Our hearts go out to all the victims of this terrible tragedy. We thank all who rushed to the aid of the injured.
Warm Up:
500 m row
3 Rounds
:30 Handstand Hold
10 PVC Deadlifts
Bergener warm up with bar
WOD: "Grace"
MOB: Lower Back/ Shoulders
Monday 4/15/13
Warm Up:
ROM: neck--shoulder--hips--knees--ankles
800m jog
Then, w/ Bar 2 Rounds
5 front squats
5 back squats
5 oh squats
5 hollow rocks
Strength Test: 1RM Back Squat
Mobility/ Flexibility:
2 rounds:
45 second stretch right leg (Coach's Choice)
45 second stretch left leg (Coach's Choice)
1 minute left hamstring foam roll
1 minutes right hamstring foam roll
*NEW PROGRAMING NEXT WEEK*
The CFIS Coaching Staff has been working on a new style of programing. We are taking a little different approach. Next week will be a test week. You will be tested on a strength, a CrossFit Benchmark WOD (One of the Girls) and a mono-structural movement. After these tests are complete your workouts for the next 6 weeks will be "individualized" according to your test results. You will NEED TO TRACK YOUR TEST RESULTS for this program to work. The test results will determine your Weight, Pace, and Scale. You will also notice a Warm Up of the Day as well as more Mobility/Flexibility. The CFIS Coaches did a great job developing this program, now it's up to you to TRACK IT, and GET TO WORK! You will be retested in 6 weeks.
Saturday Community WOD
WOD: For Time
*In teams of 2
*While Partner "A" runs "The Obstacle Course", Partner "B" completes AMRAP of:
Wall Ball shots 20/14
SDHP 75/55
Pull Ups
Burpees
** Partners move to next station after each partner completes the station.
** Total time will be reduced by 1 second for every rep completed by the team.
Friday 4/12/13
Strength:
Over Head Dumbbell Press 5x5^
WOD: 10 Rounds for Max Distance
Row 40 Seconds
Rest 20 Seconds
WOD 2: 10 Minutes Goat Work (Pick One)
Choices: Wall Balls, HSPU, MU, DUBs, Overhead Squat
Challenge: 3x Max Ring "L" Hold
Stretch: Shoulders & Glutes
Thursday 4/11/13
Strength: Dip or Muscle Up 5x5
Skill: Over Head Squat
WOD: 5 Rounds
7 Over Head Squats 95/65
100m Run
7 Over Head Squats 95/65
20 Dubs
WOD #2: 2:00 AMRAP
45/25 Weighted
KB Sit Ups
Mobility/Flexability: Quads
Wednesday 4/10/13
Skill: DB Row
Strength: Dead Lift/DB Row 5x5 ^
*Preform 5 Dead Lifts, then immediately 5 Dumb Bell Rows
WOD: 3 Sets (3 Minutes Work/1 Minute Rest)
8 Bar Facing Burpees
6 Dead Lifts
4 Hang Cleans
2 Split Jerks (Alternating 1 right /1left)
MOB: Shoulders (Lax Ball)
Tuesday 4/9/13
Strength: Weighted Pull Up 5x5^
Skill: Split Box Jump
WOD: 12 Min AMRAP
*Compare this WOD to 3/28/12*
10 Split Box Jumps
100m Sprint
10 Push Ups
5 V-Ups
Stretch: Glutes and Chest
Monday 4/8/13
SOD: 5x5 Front Squat
Skill: Handstand or Handstand walk
WOD:
Buy In: 1 Minute Hand Stand
Then, 40-30-20-10
KBS
Double Under
Buy Out: 1 Minute Hollow Hold
Flex: Lower Back and Calves
Saturday 4/6/13
13.5 CF OPEN & Community WOD
Community WOD:
In teams of 4, complete 4 rounds "relay style"
1 rope climb
10 DB Thrusters 35/20
20 Box Jumps 24/20
30 sit ups
40 Double Unders
** In relay style, the next team member cannot start until the team member immediately in front clears the station. The first team member cannot start the next round until the last team member finishes the prior round.
** 30 minute cut-off.
** No more than 1 box and 2 sets of dumbbells per team.
** Sub 3 rope pulls for 1 rope climb.
** Full hip extension on top of the box.
** Sub 120 singles for 40 doubles.
Friday 4/5/13
Strength: Establish a 1RM Back Squat in 15 minutes
Skill: Kipping/ C2B Pull Ups
WOD:4 Rounds
2 minute run for max distance
Rest 2 minutes between rounds
Stretch: Calves & Quads
Thursday 4/4/13
CF OPEN 13.5
Wednesday 4/3/13
Warm Up:
1k Row (NOT FOR TIME)
or
800m Run (NOT FOR TIME)
-----------------------------------
Skill: Over Head Squat
-----------------------------------
WOD: For Athletes not participating in the CF OPEN.
Total This:
1 RM Clean (Squat or Power)
1 RM Bench
1 RM OHS
*12 Minute Time Cap for each 1RM
*total WOD time 36 minutes
Score: Combined Total Weight
------------------------------------
WOD: For those participating the CF OPEN
Pre-Comp WOD:
3 Rounds not for time. Rest :60 seconds between rounds
1 Snatch (95/65)
2 OHS (95/65)
3 Thrusters (95/65)
4 KBS (53/35)
5 Box Jumps (24/20)
6 Burpees.
--------------------------------
FLEX: COACH LEAD STRETCH
Tuesday 4/2/13
Strength #1:
High Box Jumps. 3 x 3
*
Rest 20 Seconds between jumps and rest 2 minutes after each 3. There should be a total of 9 jumps.
Strength #2:
3 sets of HSPUs
Nobody should go to failure. Pick a number of reps that YOU can do unbroken without going to fatigue. Kipping is allowed.
WOD: 8 Minute AMRAP
Row 100 Meters
10 Push Ups
10 Air Squats
Rest 3 minutes.
WOD: 8 Minute AMRAP
Run 200 Meters
10 Burpees
10 Split Lunge Jumps (5R/5L).
Flex: Shoulders and Hips
Monday 4/1/13
Strength:
Snatch Grip Deadlift. 5 x 5 ascending. (Competitors should not go heavy)
Hang Power Snatch 3 x 3.
Hang Squat Snatch 1 x 3
Full squat snatch 1 x 3
*This should all be done for form and technique. Nothing over 70% of 1 rm.
WOD: 5 rounds
7 pull ups
14 walking lunges
21 double Unders.
*CF Open competitors should go at an 80-85% pace.
Friday 3/29/13
Warm Up:
ROM Warm Up
Tabada: Hollow Rocks/Plank Hold
Tabada: Handstand Hold/Flutter Kick
Strength: 5 Reps on the Minute for 10 Minutes @ 75%
Skill: Push Up (Mid-Line Stability)
WOD: 5 rounds (3 Minutes Work/1 Minute Rest)
10 Ring Rows
10 Push Ups
10 Sit-ups
10 Squats
FLEX/MOB: Upper back and Chest
Thursday 3/28/13
CrossFit Open 13.4
Wednesday 3/27/13
Warm Up: 3 Rounds
10 Hollow Rocks
5 Wall Climbs
3 Dead Lifts 45/15
3 Power Cleans 45/15
3 Front Squats 45/15
3 Squat Cleans
45/15
Skill: 15 Minutes Oly Practice (Light Weight)
Clean & Jerk or Snatch
WOD:
Run 1 Mile @ 65%-75% effort
Row 2000m @ 65% - 75% effort
Flex/MOB: IT Band
Tuesday 3/26/13
Skill: Overhead Press (Midline Stability during OHP)
Strength: Over Head Press 5 x 5 @ 45%, 55%, 65%, 70%, 70%
WOD
7 Minute AMRAP
15 KBS 53/35
10 Walking lunges
15 Double Unders
Rest 3 minutes
7 Minute AMRAP
15 KBS 53/35
10 Walking lunges
15 Double Unders
MOB/FLEX: Partner Stretch Hamstring/ Foam Roll Calves
Monday 3/25/13
Strength: Deadlift 5x5 @ 55% ,65% ,75% ,85% ,85%
Skill: Hang Clean
WOD: 10 Minute AMRAP
10 Deadlifts
10 Hang Cleans
*Every Minute on the Minute 5 Push Jerks
Flex/MOB: Quads
Friday 3/22/13
Skill:10 minutes practice: T2B; pistols; double Unders; rope climb; and/ or HSPU
Strength: Dumbell Split Snatch 5 x 3 ^ (Rest 1 minute between arms and 3 minutes between rounds)
WOD:
50 KBS 53/35 (Russian)
50 KB DL Sumo High pulls 53/35
30 KBS 53/35 (Russian)
30 KB Sumo High Pulls 53/35
20 KBS 53/35 (Russian)
20 KB Sumo High Pulls 53/35
MOB/FLEX: Shoulder/ Traps
Thrusday 3/21/13
CF Open 13.3
Wednesday 3/20/13
Strength: Turkish Get Up 3x3^
Skill: 10 Minutes Goat Work
WOD: 15 Minute AMRAP
10 Ring Rows Or Bar Row
15 Med Ball Cleans
100 Meter Med Ball Run
MOB: Full Body Stretch
Tuesday 3/19/13
Strength: 5 x 5 OHS. @ 70% of 1RM.
Skill: Pull Up
WOD: 5 Rounds for time
10 thrusters. 95/65
12 push ups
Row 400 meters.
MOB/FLEX: Hip Flexor/Pectoral Minor & Major
Monday 3/18/13
Skill: Wall Ball
Strength: 1RM Power Clean (10 Minute Time Cap)
Conditioning: 20 Minutes on the Minute
Odd minutes: 10 Ring Dips NO BANDS (Scale 1: Matador, Scale 2: Box)
Even minutes: 20 Double Under
Then,
8 rounds Alternating Tabada: squats and Sit Ups
Stretch and Roll: Triceps and Calves
Saturday 3/16/13
8:00 Paleo Challenge
"Cindy" 20 Min AMRAP
5 Pull Ups
10 Push ups
15 Squats
9:30 CrossFit Open 13.2
10 Min AMRAP
5 Shoulder 2 Overhead, 10 Dead lifts, 15 Box Jumps
Or
Community Partner WOD
6 Rounds
Row 500
10 HSPU. (Scale 4 wall walks for HSPU.)
* Each person does a full round while the other rests. You may not start to row untill you are taged in by your partner.
Friday 3/15/13
SOD: 3x 10 DB Split Squat (1 Minutes Rest beween legs and 2 Minutes between sets)
WOD: This is endurance with pacing. Goal should be same reps per 60 second AMRAP. This is practice for regulating your approach to "Breather WODs" as opposed to "Burner WOD's".
WOD: 7 Rounds (60 Seconds of work/60 econds of rest)
5 pull ups
15 air squats
Rest 3 minutes
7 Rounds (60 Seconds of work/60 seconds of rest)
10 jump lunges (5R;5L)
Kettle bell swings for remaining time 53/35
Thursday 3/14/13
CrossFit Open 13.2
10 Minute AMRAP
5 Shoulder to Over Head 115/75
10 DeadLifts 115/75
15 Box Jumps or Step Ups
For more details: www.crossfit.com
Wednesday 3/13/13
Skill: 15 Minutes of Bodyweight Goat Practice. Pick two bodyweight goats (movements you are not good, infact.. you hate them!) and practice for 7.5 minutes each. Coaches will help pick goats and they should be bodyweight/gymnastics focused.
WOD: Mono structural Metabolic Conditioning (Bring Outside Workout Gear)
MOB/FLEX: Lower legs and Feet
Tuesday 3/12/13
Strength: Overhead Press 5x2
(Increasing weight. Last set should be heavy, but NOT a 1 RM effort. No more than 85% of your 1 RM.)
Skill: Head positioning for the HSPU
WOD: 5 Rounds (Light and Perfect Form)
10 Deadlifts (175/125 RX, Scaled 155, 105)
10 Wall Balls (20/14 RX)
MOB/FLEX: Hips and Shoulders; Front Rack Position Flexibility
*Congratulations BURPEE Winners*
Andrew Ames and Debi Ardon are the Burpree King and Queen.
Next time you see them in the gym, you MUST greet them with a sign of respect (25 Burpees) Ames and Debi do not have to do the burpees with you.
Monday 3/11/13
Skill: Clean Complex
Strength:
5 Rounds
Clean Complex ^
(1 Clean pull, 1 Hang Squat Clean, 1 Full Squat Clean)
rest 1 minute
10 Ring Dips ^
Rest 2 minutes.
*Complex should be completed without putting the bar down. Clean pull into Hang Squat Clean, then Full Squat Clean. Hands on bar the whole time.
WOD: 1000m Row for Time
MOB: Posterior Chain (Hamstring, Gluteus and Lower Back)
Saturday 3/7/13
CF Open WOD 13.1
Or
20 Minute AMRAP
In teams of 4: You may not move on till the next station is open. One person at each station.
7 Clean and Jerks
7 Box Jumps (24/20)
100m Sprint
Rest Station
RX: 95/65
Scale 1: 65/45
Friday 3/7/13
Strength: 5 x 3 Pull Up/ 5 Levers
Skill: Shoulder Mobility and Flexibility
WOD:
5 Rounds
Alternating One Arm Kettle Bell Swing for 30 Seconds
Rest for 30 Seconds
Recover
4 Rounds
Row 30 Seconds (calories)
Rest 30 Seconds
Recover
3 Rounds
Push Ups for 30 seconds
Rest for 30 Seconds
This a a pacing WOD. The athlete should try to keep all of their reps the same for each Station. The goal is to understand yourself and how to set up for consistency throughout a WOD. Learn to avoid starting to fast. It is not about how may reps. it's about how consistent you can be.
Thursday 3/6/13
Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
*For many of our members this is a heavy WOD to start out with but we have a plan. We always have a plan!!!!
Wednesday 3/6/13
Skill: "CrossFit Opens Cram Session"
Kipping Pull Up/ Butterfly
Double Under
Kipping Hand Stand Push Up
WOD: 10 Minute AMRAP
3 Sit Ups
3 Athletes Choice
3 Double Unders (9 singles)
6 Sit Ups
6 Athletes Choice
6 Double Unders (18 singles)
*Keep going up the ladder for the 10 minutes*
Tuesday 3/5/13
SOD: Power Clean & Jerk 1RM (10 Minute strict Time Cap. Bars will start empty and then the clock starts. No warm up lifts before the clock starts. Warm up lifts will take place during the 10 minutes)
Skill: CrossFit Open and how to get involved
WOD: 3 Rounds (3 Minute AMRAP/5 Minute Rest)
10 Thrusters (95/65)
10 Burpees
Mobility: Full Body Stretch & Roll
Monday 3/4/13
SOD #1: Build to a Heavy 1 RM Back Squat ( 20 minutes Time Cap).
SOD #2: Max Pull Ups
Skill: "CF Opens" and how to get involved
WOD: 5 Minute AMRAP (We will set this up like an Opens WOD)
20 KBS 70/44 RX
20 Double Unders (scale with 60 singles or 20 DU attempts).
MOB: Hips and Quads
Saturday 3/2/13
*CrossFit Opens Meeting*
Community WOD (2011 Week #6)
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters (100 / 65)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100 / 65)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100 / 65)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100 / 65)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100 / 65)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100 / 65)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100 / 65)
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Friday 3/1/13
Skill: Running
Speed: Shuttle Run for time
WOD: 15 Minute AMRAP (One Bar)
5 Deadlifts
5 Power Cleans
5 Push Jerk
5 Back Squats
Flex/MOB: Lower legs
Thursday 2/28/13
Strength: Full Snatch 5-3-3-2-2-1-1-1
Skill: Burpee
WOD: 2 Rounds For Time
25 Push ups
25 Squats
25 Burpees
25 Sit Ups
MOB/FLEX: Full Body Static Stretching
Wednesday 2/27/13
Strength: Front Rack Lunge 5x3^
Skill: Hand Stand Push Up
WOD: 21-15-9
Back Rack Lunge 95/65
Handstand Push-Up
Mobility: Abductors and Adductors
Tuesday 2/26/13
Strength: 5x3 Dead Lift
Skill: Rope Climb
WOD: Tabada Tuesday
Kettle Bell Swings
V-Ups
Row
Push Ups
Tire Flips
Recovery: Lower Back
Monday 2/25/13
Warm Up: Shoulder Mobility
Strength: Dips 5x3^
Skill: Kipping Pull Up
WOD: "Flying Circus"
15 Minute AMRAP
1 Pull Up
200m Run
2 Pull Ups
200m Run
3 Pull Ups............Keep Adding Pull Ups till time runs out.
Recovery:
Shoulder and Scapula w/ Recovery Ball
Quads W/ Foam Roller
*We will be holding a meeting at 9:30 Saturday during Community Time to address any questions about the CrossFit Open.
Saturday 2/23/13
***No Community Time tomorrow but you can come watch or volunteer!**
In-house "CFIS COUPLES THROW DOWN"
WOD's: TBA on the CFIS Facebook Page
Friday 2/22/13
Dynamic Warm Up/ ROM
Back Squat 5x3 @ 80-85%
Skill: Pistol
WOD:
200m Row
20 Toes 2 Bar
20 Lunges
150m Row
15 Toes 2 Bar
15 Broad Jumps (Red Line to Red Line)
100m Row
10 Toes 2 Bar
10 Pistols
Tabada: V-Holds, Dead Hang Hold
MOB/FLEX: IT Band/ Quads/ Pectoral Minor & Major
Thursday 2/21/13
Skill #1: Dumping Weight from Front Squat, Back Squat, Over Head Squat, Snatch.
Skill #2: Muscle Up and Muscle Up Modifications
WOD: "Nasty Girls"
3 Rounds
50 Squats
7 Muscle Ups
10 Hang Power Cleans 135/95
Flex/MOB: Traps and Lats
Wednesday 2/20/13
Skill: Turkish Get Up
Strength:
Turkish Get Up ^ 3-2-2-1-1-1 (Each Arm)
WOD: 1 Round
2 Minutes Max Reps Handstand Push Up
:30 Rest
2 Minutes Max Reps Box Jumps
:30 Rest
2 Minutes Max Reps Pull Ups
:30 Rest
2 Minutes Max Reps Power Snatch
:30 Rest
2 Minutes Max Reps Double Unders
Mobility & Flexibility: Shoulders, Traps, Hips and lower back
Tuesday 2/19/13
*Make sure you sign up for the CrossFit Open @ http://games.crossfit.com.
Strength: Squat Clean 5x3 @ 85%
Skill: Med Ball Clean
WOD: 12 Minute AMRAP
20 Push Ups
20 Med Ball Cleans
200m Med Ball Run
Flexibility: Hip Flexor, Quads and Chest
Monday 2/18/13
Warm Up: Squat Mobility/Shoulder ROM
Strength: Overhead Press 5x3
Skill: Thruster
WOD: 3 Rounds
5 Power Cleans
10 Front Squats
15 Thrusters
MOB: Stretch and Roll (Hams, Glutes, IT)
*Couples Throwdown Saturday: Make sure you are signed up*
Friday 2/15/13
*Dont forget to sign up for the CFIS Couples Throw Down on the white board at CFIS.
Strength: Barbell Row 5x5
Skill: Tire Flips
WOD: 5,10,15,10,5
Clean & Jerk
Push Up
Pull Up
Mobility/ Flexibility: Partner Hamstring Stretch and Foam Roll Lats
Thursday Valentines Day 2/14/13
Warm Up: (By Pam Rehl...She wants to wish you all a Happy Valentines Day!)
3 Rounds
L evers 10
O verhead Squat (Bar) 10
V -Ups 10
E levated Push Up 10
Strength: Sumo Dead 5x3
Partner WOD:
100 Dubs
40 Wall Balls
50 Box Jumps
60 Burpees
100 Dubs
60 Burpees
50 Box Jumps
40 Wall Balls
100 Dubs
*One Partner works while the other partner holds an elbow plank. Partners may switch at any time... although, they MUST switch if the partner fails on the plank.
Wednesday 2/13/13
Strength: Push Press 5x2
Skill: KB Clean
WOD: "Kettle Bell K.O."
3 Rounds For Time
10 KB Cleans
10 KB Swings
10 KB Push Press
10 KB Jerks
Mobility: Shoulder (Lax Ball)
Tuesday 2/12/13
Speed: 1k Row
Skill: DB Squat Clean
WOD: "Rock Bottom"
3 Rounds of-
20
Weighted Lunges
20 DB Squat Clean
Challenge: Squat Hold For Time
Monday 2/11/13
Strength: Bench Press: 5x2
Skill: Rope Climb
WOD: 12 Minute AMRAP
1 Rope Climb
10 Push Ups
10 V-Ups
100m Run
Then, Tabata Hand Stand Walk
*Long Socks or Pants Today!
Cancellations for Saturday
8:30am Paleo Challenge
9:30am Community Time
10:30am SpiderOne Running Clinic
All Canceled!
_______________________________________________________
Saturday's WOD:
Warm Up: Drink some Hot Cocoa before you head out!
AMRAP Scoop and Toss
Scoop (Manageable Scoops.. don't go to failure)
Toss (To the snowbank)
Buy Out: Build a CrossFit Snowman and post it to our CFIS facebook page.
Recovery: More Hot Cocoa
Friday 2/8/2012
CLOSED: IronSpider will be closing at 2:30 today.
Please look at this page or the CFIS website for Saturday's cancelations. We have not canceled any classes for Saturday yet.
Strength: Dips 5x2
WOD:
Buy in: ROW 500m
Then, completed in any order.
100 Ring Rows
200 Sit Ups
300 Lunges
Buy Out: 400m Run and 20 candlesticks
Thursday 2/7/2012
Please notice: NO OPEN GYM TODAY. All classes will be running as scheduled..
Strength:
3x5 Overhead Squat ^
5x3 Front Squat ^
5x2 Back Squat ^
WOD 1: 8 Rounds of Tabata: Goat 1
WOD 2: 8 Rounds of Tabata: Goat 2
*What is a GOAT? An exercise you do not like and you need to get better at it.
*What is Tabata? 8 Rounds of 20 seconds of work/ 10 seconds of rest
Wednesday 2/6/2013
Strength: Strait Leg DB Dead Lift 5x8
Skill: Squat Clean
WOD: For Total amount of weight moved!
2min. 30sec. of Power Snatch
1:00 Rest
2min. 30sec. of Squat Cleans
1:00 Rest
2min. 30sec. of Jerk
1:00 Rest
2min. 30sec. Pick (S.Clean, Jerk or P.Snatch)
Athlete will pick one weight for all three movements. Score is weight x reps.
Tuesday 2/5/2013
Skill: DB Thruster
WOD: 4 Rounds
7 DB Thrusters
200m Run
7 Chest 2 Bar Pull Ups
200m Run
7 Kettle Bell Swings
200m Run
Mobility: Stretch & Roll
Monday 2/4/2013
Strength: Bench Press 5x5
Skill: Hook Grip Deadlift
WOD: 4 Rounds
10 Hook Grip Deads
20 Box Jumps
40 Double Unders
Friday 2/1/2013
Paddy Boscoe
Assistant Coach Paddy Boscoe has joined the CFIS coaching staff as a substitute coach. He has passed his CrossFit Level 1 Cretification and has worked diligently with coach Coach Dennis, Coach Mandy, Coach Fred and Coach Sam to achieve his goal of become a coach at our box. He is now ready to test himself as a substitute. We are excited to have Paddy as a coach at CFIS.
Strength: 1RM Over Head Press
WOD: 2 Rounds
30 Lunges
30 Split Box Jumps
30 Mountain Climbers
30 Kettle Bell Swings 53/35
30 Med Ball Cleans
20/14
Burpee Challenge: 32 Burpees!
THURSDAY 1/31/2013
Skill: Dumbbell Split Clean
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
*****(Compare to 4/16/2012 if you keep a journal! If you don't, today is a good day to start.......Remember; Measuarable, observable, repetable, timed and mesured/ test and retest)********
Wednesday 1/30/2013
 Coach Fred
Fred is the CFIS coach of the "advanced skills classes" on Tuesday and Thursday night at 7:30pm. If you have a solid sqaut clean, jerk, snatch, deadlift, sqaut and a desire to learn more, talk to Fred, Mandy, Sam, or Dennis about this class.
Skill: Squat Clean
SOD: Squat Clean- 1 Rep Max
WOD: 10 Minute AMRAP
6 Pistols
8 Clapping Push Ups
30 Double Unders
BC: 30 Burpees
Tuesday 1/29/2013
SOD: Pull Up/Dip 5x5^
Skill: Thuster
WOD: 5 Rounds
5 Thrusters 135/95
10 Box Jumps
15 Callorie Row
BC: 29 Burpees
Monday 1/28/2013
Strength: Back Squat 5x5+ @ 65%
WOD: 11 Minute AMRAP
1 Deadlift 225/155, 1 Burpee, 1 Wall Ball 20/14
2 Deadlifts 225/155, 2 Burpees, 2 Wall Balls 20/14
3 Deadlifts 225/155. 3 Burpees, 3 Wall balls 20/14
4.......
5.......
Continue untill the 11 minutes is up and see how many reps you can accumulate.
Burpee Challenge: Sunday 27 and Monday 28.
Friday 1/25/2013
Strength: Pull Up/Dip 5x3
Skill: DB Snatch/ Squat
WOD: 8 Minute AMRAP
5 DB Snatches Right
15 Air Squats
5 DB Snatches Left
Mobility: Coach's Choice
Thursday 1/24/2013
Strength: 5 rounds for Max reps
BW Bench Press
Toes 2 Bar
(rest is partners round)
WOD: 10 Minute AMRAP
5 Wall Ball Sit Ups
10 OHS 95/65
20 Double Unders
*Dont Forget Your Burpees*
Wednesday 1/23/2013
Skill: (PVC or Bar) Tall P. Snatch------Hang P. Snatch------Power Snatch
Strength: Power Snatch 5x3^
WOD: For Time
30 Handstand Push-Ups
35 Pull-Ups
40 Kettlebell Swings
45 Sit Ups
50 Burpees
Tuesday 1/22/2013
Strength: Overhead Press 5x2
WOD
5 rounds of:
5 wall climbs
10 deadlifts 135/95
5 front squats 135/95
10 box jumps (24/20)
**Dont Forget Your Burpees!**
Monday 1/21/2013
Strength: 5x3 Power Clean ^
WOD:
Part 1: 3 Person 3000m Row (Switch off every 200m and 1 Rope Climb immediately after each 200m Row)
Then Part2: 4 Rounds on your own of:
10 Hang Cleans 95/65, 20 Sledge Hammer Hits (10L, 10R), 100m DB Farmers Walk (70/40)
Friday 1/18/2013
SOD: 5x5 Overhead Press @ 75% (All 5 Sets @ 75%)
Wod: 21-15-9-15-21
Box Jump
K2e
Mobility: Lower Back and Hamstring
Thursday 1/17/2013
Strength: 5x5 Back Squat @ 75% for all 5 sets.
WOD 1:
500m Row
20 Kettle Bell Swings 62/45
400m Row
20 Pull Ups
300m Row
20 Handstand Push Ups
200m Row
20 Air Squats
100m Row
20 Wall Ball
Midline Conditioning: Hollow Rocks 4x (30 second of work/ 30 seconds of rest)
Wednesday 1/16/2013
SOD: 1RM Deadlift
Skill: Candlestick
WOD: 10 Minute AMRAP
30 Dubs
20 Push Ups
10 Candlesticks
BC: 16 Burpees
Tuesday 1/15/2013
Skill: Squat Snatch
SOD: 3RM Squat Snatch
WOD: 6-9-12-15-18
Burpees
Power clean
Front squats
BC: 15 Burpees
Monday 1/14/2013
Skill: Squat Clean & Jerk
SOD: 3RM Squat Clean and Jerk
WOD
5 Rounds
10 Single Arm DB Push Press Right
10 Single Arm DB Push Press Left
20 lunges
20 v ups
Burpee Challenge: 14 Burpees and Sundays 13 Burpees
(If you have been knocked out of the challenge please erase your name from the white board)
Friday 1/11/2013
Skill: Power Snatch
SOD 5x3^ Power Snatch
5 Rounds
10 Toes 2 Bar
10 Power Snatch 75/55
10 Wall Balls 20/14
Burpee Challenge: 11 Burpees
Thursday 1/10/2013
SOD: 5x3^ Deadlift
Skill: Deficit Push Ups (25# plate)
WOD: 3 rounds
25 box jumps (24/20)
1 rope climb
25 deficit pushups (25# plates)
1 rope climb
25 goblet squats
1 rope climb
Coach's Stretch of the Day.
Burpee Challenge: 10 Buprees
Wednesday 1/9/2013
SOD: Pull Up 5x3
WOD: 5 Rounds
50 Double Unders
Max Strict Press @ 95/65
*rest is your partners round
WOD 2: Tabata Siitups/Sledge Hammer
Burpee Challenge: 9 Burpees
Tuesday 1/8/2013
SOD: 5x3^ Front Squat
Skill: Rope Climb (The J)
WOD: 3 rounds
400m Row
21 kb swings 62/45
12 handstand pushups
Burpee Challenge: 8 Burpees!
(See info Above)
Monday 1/7/2013
Skill: Good Mornings
WOD 1: 15 Min AMRAP
1 Muscle Up, 1 Hang Clean (135/95)
2 Muscle Ups, 2 Hang Cleans
3 Muscle Ups, 3 hang Cleans.......
Keep going until 15 Minutes is up.
*(scale 3 pull ups/3 dips = 1 muscle up)
WOD 2: 4 Rounds Max Handstand Holds
Rest 1 min Between Rounds
Burpee Challenge: 7 Burpees + Sundays 6 Burpees.
Friday 1/4/2013
Friday
SOD: 5x5 Pull Up/Dip
WOD
30-20-10
Burpee
Sit up
Brupee Challenge: 4 Burpees
Thursday 1/3/2013
SOD: 5x5^ Over Head Press
Skill: Toes 2 Bar
WOD 1: 10-9-8-7-6-5-4-3-2-1
Toes 2 Bar
Hang Cleans 135/95
WOD 2: Tabata: Bottom 2 Bottom squats
New Year Burpee Challenge (BC): 3 Burpees
First: Put your name on the Community White Board if you want in on this challenge.
On the first day of the new year- 1 Burpee (Everone already owes 1 Burpee)
Second day 2 Burpees
Third Day 3 Burpees........
Burpees can be made up (At Crossfit Only) as long as you make them up by Saturday the last day of the week. If you don't have all of your burpees for that week made up by Saturday you are out (Take your name off the board). We will continue until we have one last Man or Women standing and they will be crowned the BURPEE KING/QUEEN.
*You may do burpees for a warm up and that will count toward your total.
*You may count the Burpees in a WOD, if the day's WOD has Burpees.
*You may plan on getting the next days' burpees out of the way for that week but you may not start on next week's burpees.
*Sunday's burpeees will need to be made up during the week.
*All Burpees MUST BE DONE AT CFIS.
Wednesday 1/2/2013
Sod: 5x5^ Front Squat
Wod: 12 Min AMRAP
20 Split Box Jumps
50m Sprint
10 DB Snatch
50m Bear Crawl
Burpee Challenge: 2 Burpees
First: Put your name on the Community White Board if you want in on this challenge.
On the first day of the new year- 1 Burpee (Everone already owes 1 Burpee)
Second day 2 Burpees
Third Day 3 Burpees........
Burpees can be made up (At Crossfit Only) as long as you make them up by Saturday the last day of the week. If you don't have all of your burpees for that week made up by Saturday you are out (Take your name off the board). We will continue until we have one last Man or Women standing and they will be crowned the BURPEE KING/QUEEN.
*You may do burpees for a warm up and that will count toward your total.
*You may count the Burpees in a WOD, if the day's WOD has Burpees.
*You may plan on getting the next days' burpees out of the way for that week but you may not start on next week's burpees.
*Sunday's burpeees will need to be made up during the week.
*All Burpees MUST BE DONE AT CFIS.
Tuesday New Years Day
Monday New Years Eve
Only One Class Today!
9:30am Community WOD.
"The Filthy 50"
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Friday 12/28/2012
*No Open Gym Today.
Thrsday 12/27/2012
Skill: Pistols
Strength: 10-8-6-4-2
Weighted pull-ups (increase weight each set)
WOD #1: 5 Minute AMRAP
1 rope climb
10 medicine ball cleans (20/15)
Then, 1 min rest
Wod #2: 5 Minute AMRAP
20 Double Unders
10 OverHead Squats 75/55
Wednesday 12/26/2012
Strength:
15-10-5 Back Squat
15-10-5 Deadlift
WOD: 12 min amrap
8 Wall Balls (20/14)
10 Deficit Pushups (Hands on 25# Plates)
12 Overhead Lunges (45#/25# plate)
Tuesday Christmas Closed 12/25/2012
Merry Christmas!
We will be back to regular programing on Wednesday.
Monday Christmas Eve
5:30am -6:30am Member Class
6:30am-9:30am Open Gym
9:30am - 10:30am Member Class
10:30am-11:30am Open Gym
Ironspider will close at 11:30
12 Days of Christmas WOD
1 snatch (95/65)
2 TGU 53/35
3 power cleans (95/65)
4 wall balls
5 pull ups
6 kb swings 53/35
7 push jerk 95/65
8 push ups
9 toes 2 bar
10 box jumps 24/20
11 burpees
12 thrusters 95/65
Saturday Community WOD 12/22/2012
9:30-10:30 Christmas WOD Swap
The IronSpider Staff has made Christmas cards with Benchmark WODS hidden inside them such as Cindy, Diane, Fran ect... As you come into the gym you will be given a number. That is the order that you will pick the Christmas Cards. As you pick the cards you will have the opportunity to switch with a person who has a lower number than you or you can keep your card. Once everyone has a card everyone will hit the wod they ended up with.
*You can do the WOD Swap even if you didn't enter the Tee-Shirt Swap. They are two different events.
10:30 Tee Shirt Swap
After the WOD, if you entered the Tee-Shirt Swap we will exchange gifts.
Friday 12/21/2012
Skill & Strength: Deadlift w/ Hook Grip
WOD: 30-20-10
Wall Ball Sit Ups 20/14
Kettle Bell Overhead Squat
Ring Row
Thursday 12/20/2012
Skill & Strength: Overhead Squat
WOD: 5 Minute AMRAP
10 Wall-Balls (All wall-balls MUST be unbroken or you start over)
10 V-Ups
Then, 400m Run
Then, 5 Minute AMRAP
Double Unders (2 burpee penalty for missing a double under or stopping)
Wednesday 12/19/2012
Strength & Skill: Split Jerk
WOD: Bear Complex
Complete 1 complex every minute on the minute for 12 minutes
Tuesday 12/18/2012
Strength & Skill: 15 Minutes of Power Snatch
WOD: For Time
18 Overhead Squats
16 Box Jumps
14 Double Unders
12 Med Ball Cleans
10 DB Snatch
12 Med Ball Cleans
14 Double Unders
16 Box Jumps
18 Overhead Squats
Monday 12/17/2012
Strength & Skill: 15 Minutes to work on your Power Clean
WOD #1: 7 Minute AMRAP
10 Kettlebell Squat Cleans
20
Kettlebell Swings
WOD #2: 3 Minute AMRAP
Pull Ups
FRIDAY 12/14/2012
Strength:
3 sets of max strict pull ups
3 sets of max kipping pullups
3 sets of max ring rows
Skill: Shoulder Recovery (Lax Ball)
WOD: 5 rounds for time
5 Deadlifts @ 275/185
15 Med ball cleans @20/14
 Doug "Tinman" Jones
f you don't know Doug, he has training with me for a few years now, way before the IronSpider days. We have been working on his flexibility for some time now. We affectingly call him "Tinman" at CFIS. For Real, Doug is a beast and an all around good guy, so he can handle this harassment! haha. See you tomorrow at 6:30am Doug. - Coach D
Thursday 12/13/2012
Warm Up:
Squat Hold :30 Seconds
Run Backward 200m
Handstand Hold :30 Seconds
Side Suffle 100m
Squat Hold :60 Seconds
Strength: 5x3^ Front Squat
Skill: Rowing
Partner WOD: 2000m Row/Bar Facing Burpees
*Every 200 meters partners switch. The partner not on the rower does an AMRAP of bar facing burpees.
Score: Total time and Total Burpees
Wednesday 12/12/2012
Warm Up: 12 Hollow Rocks, 12 Tire Flips, 12 Turkish-Get-Ups
Srength #1: Press 4x3^ (= 12 Reps)
Strength #2: Push Press 4x3^ (= 12 Reps)
WOD: 3 Rounds: (12 Minutes Of Work!)
1 Minute AMRAP Back Squats @ 135/95
30 Second rest
1 Minute AMRAP KB Swing 53/35
30 Second rest
1 Min AMRAP Ring Push Ups
30 Second rest
1 Minute Sit-Ups
Tuesday 12/11/2012
Strength: Dips 5x3^
WOD: 3 rounds
15 Burpee Pull Ups
20 Box Jumps 24/20
25 Wall Balls
In this class, 3 CrossFit Skills will be addressed for that day. The class will spend 20 minutes on each skill. Different skills will be addressed each week. This class is great for the beginner member looking to work on their form and for the advanced member looking to take their CrossFit skills to the next level.
MONDAY 12/10/2012
Warm Up: Agility Ladder or Cones
Strength: 5 rounds: (With a partner complete)
Max Reps Power Clean @¾ bodyweight
Max Reps Bench Press @ bodyweight
Max Reps Deadlift @ 1.5 bodyweight
*your rest is your partners set*
WOD: 8 Min Alternating Tabata: Plank/ V-Ups
Friday 12/7/2012
Strength #1: Deadlift 5x5^
Strength #2: Overhead Press 5x5^
WOD: "Annie"
50-40-30-20-10
Double Unders
Sit ups
Stretch : IT
Thursday 12/6/2012
Strength: Full Split Snatch 5x2^
WOD: 9 Hang Squat Cleans 135/95
250 Row
12 Hang Squat Cleans 135/95
500 Row
15 Hang Squat Cleans 135/96
750 Row
Stretch :Hip Flexor
Wednesday 12/5/2012
Strength: Front Squat 5x2^
Wod: 17 Minute AMRAP
7 Dips
7 Toes 2 Bar
7 Burpees
7 Thrusters
7 Box Jump
7 Kettle Bell Swings
7 Push Ups
Stretch: Lats with Band
Some Art Work by fellow IronSpider Andrew Ames
Tuesday 12/4/2012
Strength: Hang Squat Clean 5x2^
Wod: 2 Rounds (2 Minutes Each Station, 1 Minute Rest Between Rounds)
Rope climb *Long Socks*
Burpee
TGU
KBS
1 min rest
Stretch: Band quad stretch
Monday 12/3/2012
Skill: Back Jerk
Strength: Back Jerk 5x2
WOD: 5 Rounds
9 Hang Squat Snatch 95/65
11 Wall Ball 20/14
13 Push Ups (hand release)
Stretch: Partner Hamstring Stretch
Friay 11/30/2012
SOD: Floor press 5x5
Skill: Floor Press
WOD: 15 min AMRAP
5 thrusters 135/95
50 m OH walking lunges with 45#/25# plate
15 pull ups
Thursday 11/29/2012
Strength:
Snatch Grip Dead Lift 5x3
Tall Squat Snatch 3x3
3 rounds for time
400m row
21 wall balls (20/14)
15 kb swings 70/53
9 HSPU
Wednesday 11/28/2012
Mob: shoulders w/ lacrosse ball
SOD: 5X2^ OHS
WOD: “Nancy”
5 rounds:
400 m run
15 OHS @ 95/65#
WOD may change depending on the weather.
Tuesday 11/27/2012
SOD
3x3^ Press
3x3^ Push press
3x3^ split Jerk
WOD: 3 sets of (3 minute AMRAP w/1 min rest)
10 SDHP 95/65
5 Front Squats 95/65
1 MU
Monday 11/26/2012
SOD: Tall cleans 5x5^
Skill: Tall Clean vs Hang Clean
Wod:
10-9-8-7-6-5-4-3-2-1 Hang cleans 135#/95#
1-2-3-4-5-6-7-8-9-10 Box jumps 30”/24”
Friday Nov. 23rd 9:30am/ 4:30pm only
WOD: Lou's Mile
Lou Porrazzo made a goal of running 500 miles this year. Well, he is almost there and we are panning on having the CFIS community run his 500th mile of the year with Lou, and of course we need to do this CrossFit Style. Join us in helping Lou finish 500 miles!
Time: 9:30am and 4:30pm Only
Thanksgiving 8:00am WOD
Nov. 22nd
WOD:
"Fight Gone Bad"
8:00-8:15 Warm Up
8:15am: Explanin WOD and Demo Movements
8:20: Begin WOD.
"FGB"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
Rest
In this workout you move from each of six stations after a minute.The clock does not reset or stop between exercises. This is a six-minute round and one of those stations is a rest station. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Wednesday 11/21/2012
Skill: snatch & snatch balance
Strength: 3x3 snatch bal
Strength: 3x3 full snatch
Wod 4 Rounds
18 V-Ups
18 Backward Waking Lunges
18 incline push ups (feet on box)
Tuesday 11/20/2012
Tonight 7:30pm
CFIS NIGHT OUT @ Rockafellas
(Bring yourself, bring friends)
Strength:
AMRepsAP 5 Rounds (w/ 2minutes Rest) Back squat 185/135
Skill: pistol
Amrap 21 min
6 pistols
8 burpees
10 sumo deads 255/185
Monday 11/19/2012
Micah's WOD
Micah (AD) will be leaving CFIS and joining the ARMY. Micah has seen dramatic changes in his fitness over the past few months at CFIS. We are proud to have one of our own serving in the US ARMY. Monday's WOD is dedicated to Micah, we would like to send him off right, with a kick ass WOD!
WOD: Micah Monday
Strength: 5x2 Deadlift
Micah Monday WOD: 2 Rounds for Time
25 Over Head Squats 95/65
20 pull ups
15 Handstand Push Ups
75 Double Unders
Saturday 11/17/2012
Community Time 9:30-11:30
Friday 11/16/2012
Strength: Back Squat 1-10-1-20-1-30
WOD: Alternating Tabata for 4 mins each excersize (16 minutes)
Sledge Hammer Strikes
Sit-Ups
Lunges
Hollow Rocks
Thursday
Strength: Thruster 5X2^
Skill: Row
3 rounds:
250m row
25 thrusters 45/35
15 pullups
Recovery: Partner Stretching
WEDNESDAY 11/13/12
Strength: Deadlift 5X3^
WOD: 10-9-8-7-6-5-4-3-2-1
Ring Dips
Push Ups
100M Sprint
Challenge: "L Hold" On Pull Up bar for time (mod is knees up as high as possible)
TUESDAY 11/12/12
Strength: 5 sets of AMRAP DB Bench @ 70#/35#
Skill: Handstand Pushups
3 rounds
10 power Snatches 115/75
50 Double Unders
Monday "Veterans' Day"
"Badger"
Complete three rounds for time of:
95/65 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq, December 2007.
*NO OPEN GYM TODAY
*All Classes will run
Friday 11/9/12
Strength: Overhead Press
Skill: Wall Walk
WOD: For Time
3 Wall Walk Ups
30 Box Jumps
30 Sit Ups
30 Ground to Shoulders 135/95
30 Kettle Bell Swings 72/53
30 DB Jerks 65/35
3 Wall Walk Ips
Challenge: Over Head Squat Hold (45lbs)
Thursday 11/8/12
Strength: Overhead Press 5x3+ @ 80-85%
Skill: CandleStix
WOD: 18 Minute AMRAP
15 Jump Squats
10 DeadLifts
5 Pull Ups
Challenge: As many Candlestix as posible in 2 Minutes
* Attention: This WOD has been hijacked by Mandy, the new WOD is in honor of Coach D's Birthday, so when you see him say Happy Bday. This is his least favorite WOD. Lets make him have another Cross"fit":)
Warm Up: 36 Bday Burpees
Skill: Hang Clean , Push Jerk
WOD: "DT"
5 Rnds for time:
WOD:
12 Deadlifts 155/105
9 Hang Cleans
6 Push jerks
Wednesday 11/7/12
Strength: Dead Lift 5x3+ @ 80%-85%
Skill: Med Ball Clean
WOD: 3 Rounds
200m Med Ball Run 20/14
20 Med Ball Cleans 20/14
20 V-Ups
Challenge: Front Squat hold (45lb Bar)
Tuesday 11/6/12
Strength: Bench Press 5x3+ @ 85%
WOD 1: 5-10-15-10-5
Wall Ball 20/14
Clapping Pushup Burpee
Skill: DB Push Press
WOD 2: Tabata (20 second work/10 second rest x 8)
DB Push Press
Monday 11/5/12
Strength: Back Squat 5x3 @ 80-85%
Skill: Tire Flip
WOD: 3 Rounds (1 minute @ each Station)
1) Squat Cleans
2) Rope Climbs (PANTS/LONG SOCKS!!!)
3) Tire Flips
4) Double Unders
5) Knees 2 Elbows
6) Rest
Your score will be your total number of reps
*Remember to bring pants or log socks today for rope climbs!
Saturday Community Time Nov. 3rd
*The Halloween WOD will be called "F.R.E.A.K" Costumes mandatory! 9:30-11:30
* FREAK is the first round of Fran, Randy, Eva, Annie, and Kelly. You may do this with a partner or on your own.
WOD: "F.R.E.A.K"
Fran:
21 Thrusters 95/65
21 Pull Ups
Randy:
25 Power Snatches 75lb
Eva:
800m Run
30 Kettle Bell Swings 53/35
30 Pull Ups
Annie:
50 Double Under
50 Sit Ups
Kelly:
400m Run
30 Box Jumps 24/20
30 Wall Balls
20/14
Friday 11/2/12
Strength: 5x5 Bench Press
Skill: DB Snatch
6 Rounds
5 DB Snatches 75/45 (Right)
5 Box Jumps 30/24
5 DB Snatches 75/45 (Left)
5 Handstand Push Ups
Challenge: Max Back Squat Hold (45lbs)
Thursday 11/1/12
Strength: 5x5 Overhead Squat
Skill: Overhead Squat
WOD: 20 Minute AMRAP
400m Run
500m Row
Challenge: Max Chin Over Bar
Wednesday Halloween Schedule
Strength: Front Squat 5x5
Skill: Wall Balls
WOD: All movements must be done unbroken or you start that station over.
5 Minutes
5 Wall Balls 20/14
10 Box Jumps 24/20
15 Double Under
5 Minutes
3 Dips
5 Pull Ups
7 Deadlifts
255/ 185
Challenge: "L" Hold
All AM Classes, AM Open Gym hours and Noon classes will run. CF IronSpider will close at 2:00.
5:30am - 6:30am CF Class
6:30am - 7:30am On Ramp/Intro
9:30am - 10:30am CF Class
12:00 - 1:00 CF Class
4:30pm - 5:30 pm CF Class CANCLED
5:30pm -
6:30 pm Teens CANCLED
6:30pm - 7:30 pm CF Class CANCLED
7:30pm - 8:30 pm CF Class CANCLED
Happy Halloween, drive safe, enjoy the night!
Tuesday 10/30/12
Strength: Pull Up 5x3
Skill: Power Snatch
WOD: "Nap Time"
100 Burpees w/ 3 power snatches (95/65)on every minute.
Please check the CrossFit IronSpider facebook page for updates on the storm and for cancled classes for Tuesday. This page will not have updates.
CFIS Facebook Page
http://www.facebook.com/pages/CrossFit-IronSpider/328089667205001?ref=hl
Monday 10/29/12
CFIS IS CLOSED
Skill: Skin the Cat/ Handstands
WOD: "Grace"
30 Clean and Jerks for time 135/95
Challenge: Max sit-ups in :60
Classes Cancled for Monday 10/29/12:
4:30pm - 5:30 pm CF Class CANCLED
5:30pm -
6:30 pm Teens CANCLED
6:30pm - 7:30 pm CF Class CANCLED
7:30pm - 8:30 pm CF Class CANCLED
This Sunday October 28th 11:00-12:00
Yoga at Crossfit IronSpider (Free)
Sunday
October 28th 11:00-12:00
Yoga with Rebecca, family nurse practitioner and certified yoga teacher. Over 15 years of yoga practice and multi sport participation and a deep understanding of the human body helps bring a balanced yoga class to athletes. Strength, flexibility and balance will be the class focus by bring together the mind, body and spirit.
Just Show Up!!
Saturday 10/27/12
Teams of 2
For time:
40 pull-ups while partner holds 225/155 pounds (Top of Deadlift)
60 Wall ball shots (20/14') while partner dead hangs on the pull up bar.
50m buddy carry
40 Burpee side hops over bar (alternating)
50m Buddy carry
400m run
* During the Pull Ups and Wall ball, you and you partner may switch as many times as needed to complete the station.
Friday 10/26/12
Strength: 5x3 Snatch^
Skill: Snatch
WOD: For Time
25 Dips
50 Walking Lunges
50 Dubble Unders
25 Knees 2 Elbows
50 Box Jumps
25 OverHead Squats
25 Ring Rows
50 Sit Ups
**5 Rope Climbs must be completed during this workout, you may do them at any point during the WOD**
Thursday 10/25/12
Strength: DB Bench Press 5x5^
Skill: DB Bench Press
WOD:
7 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Squats
Keep track of your rounds!
then upon finishing the AMRAP, with the clock still running complete this for time:
15 Deadlifts
15 Handstand Push Ups
200m run
9 Dead Lifts
9 Handstand Push Ups
200m run
You score will be your finish time.
*Take 10 seconds off your finish time for every round you have completed in the 8 Minute AMRAP above.
Friday 10/19/12
Strength: Pull Up 5x2^
Skill: Hip Flexor Mobility and Flexibility
WOD: 12 Minute AMRAP
7 Burpees
21 Double Unders
7 Handstand Push Ups
21 Double Unders
Mobility: Stretch and Roll lower legs
Thursday 10/18/12
Strength: Bench Press 5x2^
Skill: Handstand Push Up
WOD: 2 Rounds
500m Row
5 Front Squats 135/95
5 Back Squats
135/95
5 Overhead Squats 135/95
400m Run
5 Front Squats 135/95
5 Back squats 135/95
5 Overhead Squats 135/95
Wednesday 10/17/12
Skill: Power Clean/ Squat Clean
WOD #1
5x5 Power Clean^
5x3 Squat Clean^
5x1 Dead Lift^
WOD #2
Run 800m (No clock, but bring a med-ball)
Tuesday 10/16/12
WOD: "Barbra"
5 Rounds
20 Pull Ups
30 push Ups
40 Sit Ups
50 Squats
3:00 Rest
Monday 10/15/12
Strength: Thruster 5x3^
5 sets of (3 Minutes of work/1 Minute of rest)
200-meter run
20 double-unders
15 wall ball shots, 20#/14#
10 V-Ups
Sunday
Yoga at Crossfit IronSpider (Free)
Sunday
October 14th 11:00-12:00
October 28th 11:00-12:00
Yoga with Rebecca, family nurse practitioner and certified yoga teacher. Over 15 years of yoga practice and multi sport participation and a deep understanding of the human body helps bring a balanced yoga class to athletes. Strength, flexibility and balance will be the class focus by bring together the mind, body and spirit.
Just Show Up!!
Saturday Community Team WOD
3 Rounds Of:
15 V-Ups
15 Deads
225/155
45 Double Unders
15 Toes 2 Bar
15 Over Head Squats 95/65
Teams of 3 or 5. The athlete can not advance to the next station unless the station in front is clear.
Friday 10/12/12
Strength: Dead Lift 5x3 @ 80%
Skill: Bench Press
WOD: For Max Reps (Not Time)
"Lynne"
5 Rounds
Bench Press (Body Weight)
Pull Up
*Your rest will be your partners (Spotters) Round.
Thursday 10/11/12
Strength: Power Clean 5-5-3-3-2-2-1-1
Skill: Power Clean vs Squat Clean
WOD:
5 Muscle Ups
50 Sit Ups
800m Run
5 Muscle Ups
50 Sit Ups
800m Run
Wednesday 10/10/12
Strength: Dips 5x3^
Skill: Double Under
WOD: For Time
100 Front Squats 125/85
*The athlete must take the weight from the floor.
*If the athlete drops the bar, the athlete must complete 3 burpees.
Tuesday 10/9/12
Strength: Overhead Squat 5-5-3-3-2-2-1-1-1
Skill: Kipping Pull Up
WOD: 8 Minute AMRAP
5 Strict Pull Ups
3 DB Man Makers
Monday 10/8/12 Columbus Day
*No 12:00 Noon class and no Open Gym from 10:30 to 4:30. All other classes will run!
Strength: 5x2 Turkish Get Up
Skill: Turkish Get Up
WOD: For Time
Buy In-30 V-Ups
30-20-10
Double Unders
Push Press
Buy Out-30 V-Ups
Friday 10/5/12
Strength: Power Clean 5x3 @ 75%
WOD: 10-9-8-7-6-5-4-3-2-1
Deadlift 225/185
Ring Dip
* Every Minute on the minute the athlete must stop what they are doing (Deads 0r Dips) and complete 2 Burpees. The workout will start with 2 Burpees.
Thursday 10/4/12
Strength: Front Squat 5x5 @ 75%
Skill: Power Snatch
WOD: 5 Rounds
10 Power Snatch
10 Box Jumps
Wednesday 10/3/12
Strength: Bench Press 5x3 @ 80%
WOD: "Nicole"
20 Minute AMRAP
400m Run
Max Pull Ups
Tuesday 10/2/12
Warm Up: Coach's Choice
Tabata: Sit Ups (8 rounds of: 20 seconds of work/10 seconds of rest)
WOD:
Overhead press 3x5
^
Push Press 5x3 ^
Jerk 5x1 ^
Athlete must ascend with every lift.
Monday 10/1/12
Strength: Dead Lift 5x3+ @ 80%
Skill: Handstand Wall Walk Up
WOD: 5 Rounds
15 Push Ups (Hand Release)
10 Kettle Bell Swings 70/52
5 Back Squats @ 65%
Friday 9/28/12
Strength: Bench Press 5x3 @ 75%
Mobility: Shoulder
WOD: 21-15-9
Dead Lift
DB Push Press
Thursday 9/27/12
Strength: Pull up/ Dip 5x3
Mobility: Hip
2x 6 Minute AMRAP w/5 minutes rest
250m Row
10 Front Rack Lunges 95/65
10 Toes 2 Bar
Wednesday 9/26/12
Skill: Wall Ball, Box Jumps
WOD: "Kelly" (For Ryan)
5 Rounds
400m run
30 Box Jumps 24/20
30 Wall Balls 20/14
Mobility after WOD: Knee, Hips and shoulder
Tuesday 9/25/12
Strength: Push Press 5x3
Skill: Kipping Pull Up
WOD: 5 Rounds
25 Push Ups
10 Single Arm DB Snatch
75/45 (5 each arm)
200m Single Arm DB
farmers walk 75/45 (switch arms half way)
Monday 9/24/12
Strength: Sumo Dead 5x3
Skill: Mobility- Feet/ Ankles
WOD: 15 Minute AMRAP
5 Hang Cleans 135/95
25 Squats
3 Muscle Ups (3 Pull Ups/3 Dips= 1 Muscle Up)
Or (9 transitions w/ band)
Friday 9/21/12
Warm Up: Coach's Choice
Skill: Mobility-Shoulder
WOD:
5x5 Over Head Squat
5x3 Front Squat
5x1 Back Squat
Thursday 9/20/12
Strength: Overhead Press 5x5
Skill: Muscle Up
WOD: For Time
5 Muscle Ups
50 Squats
40 Sit Ups
30 Wall Balls 20/14
20 Hang Power Cleans 95/65
10 DB Push Press 45/25
5 Muscle Ups
Wednesday 9/19/12
Strength: Dead Lift 5x5
Skill: Cart Wheel
WOD: 10,9,8,7,6,5,4,3,2,1
Renegade Row
Power Clean
Tuesday 9/18/12
Strength: Squat Clean 5x5
WOD: "Mary"
20 Minute AMRAP
5 Handstand Pushup
10 Pistols
15 Pull Ups
Monday
Strength: Pull Up 5x5
Skill: Running
WOD: 10 Minute AMRAP
200m Run
10 Overhead Squats
Friday 9/14/12
Strength: Back Jerk 5x5^
Skill: Back Jerk
9-15-21
Ring Row
Kettle Bell Swing 53/35
Burpee Pull Up
Wall Ball Sit Up
20/14
Thursday 9/13/12
Strength: 5x5 Bench Press
Skill: Shoulder Mobility
WOD: 11 Min AMRAP
2 TGU's 53/35
4 Hand Stand Push Ups
6 Power Cleans
Wednesday 9/12/12
* Please check the white board at CFIS for the latest news about the CFIS PALEO CHALENGE, THE CFIS COMPETITION TEAM, CFIS SHORTS ORDER FORM, and get your own clothing SCREEN PRINTED with the CFIS LOGO. We post more than just WODS on the white board!!!!!
Strength: Turkish Get Up 3x3
Skill: Turkish Get Up
WOD:
"Chelsea"
5 Pull Ups
10 Push Ups
15 Squats
Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.
Tuesday 9/11/12
Strength: Hang Clean 5x5
Skill: Hand Stand Walk
WOD:
"Remember"
21-15-9-15-21
Box Jump
Slpit Jerk
Monday 9/10/12
Skill: Pistol
Strength: Warm Up with Tall Squat Snatch 2x3. Then...Hang Squat Snatch 5x5
WOD: 3 Rounds
50 Double Unders
30 Wall Balls
10 Dips
Saturday Community WOD
9/8/12
Teams of Three (2 people work at a time, 1 person does a single arm overhead walk or SAOH)
400 Lunges/SAOH Walk
400 Push Ups
400 Squats
400m Run (Relay style, One person at a time)
Friday 9/7/12
Skill: Hip Mobility
Strength: Overhead Squat 5x5
WOD: 2 Rounds
2 Minutes AMRepsAP
Squat Cleans
------------------
1 Minute Rest
------------------
2 Minute AMRepsAP
Push Jerk
------------------
1 Minute Rest
Thursday 9/6/12
Skill: Tall Squat Clean
Strength: Tall Squat Clean 3x3
WOD: For Time
40 SDHP
40 Burpees
40 Box Jumps
40 Wall Balls
40 Push Ups
40 Calorie Row
Wednesday 9/5/12
Skill: Forward Roll/ Handstand
WOD: 8 Minute AMRAP
6 Pistols (3 on each leg)
30 Double Unders
Skill: Rowing
Speed Of the Day: 500m Row
Tuesday 9/4/12
Skill: Tall Squat Snatch
Strength: Tall Squat Snatch 3x3
WOD: 7 Rounds
7 KB Clean & Jerk (Right)
7 KB Clean & Jerk (Left)
7 KB Swings
7 Push Ups
Friday 8/31/2012
*No Olympic Lifting Class at 6:30 tonight!
WOD
"CrossFit Total"
Back Squat 1RM
Overhead Press 1RM
Dead Lift 1RM
You will have 15 Minutes to establish a 1 rep max in the Back Squat, 15 Minutes for the 1RM Overhead Press and 15 Minutes for the 1RM Dead Lift. Adding the results of the 3 lifts will give you your "CrossFit Total".
Compare your results to 3/26/2012
Thursday 8/30/2012
Strength: Pull Up 1RM
WOD: "Tour de Shetland Park"
Wednesday 8/29/2012
Strength: Power Clean 1RM
WOD 1: "Death By Handstand Push Up (HSPU)"
1 HSPU on the 1st minute, 2 HSPU's for the second minute, 3 on the third.......
Continue until you can no longer complete the number of HSPU's for that round.
WOD 2: "Tabada Squats"
Tuesday 8/28/2012
Strength: Bench Press 1RM
WOD: 4 sets of (3 Minutes of Work/ 1 Minute Rest) AMRAP
3 Chest to Bar Pull Ups
6 Diamond Push Ups
9 Sit Ups
12 Lunges (12 steps = 12 Lunges)
*Compare to 4/3/12
Monday 8/27/2012
"Goat WOD"
21-15-9
Pick your two or three "Goats" for this WOD. Ask your coach to help you determine weights for your WOD.
Goat- A skill that you HATE. You know... the skill that makes you want to turn around and run out the door when you see it on the white board.
Compare to 3/27/2012
Friday 8/24/2012
FYI: On SUNDAY, We have a team competing in the Nor'Easter Throw Down in
Hampton, New Hampshire at Bicentennial Park (directly across the street from Cinnamon Rainbows Surf Shop at the north end of “The Wall”). Please come by to cheer on our IronSpider Team. 2:00-4:00 Sunday. Then hang out on the beach after. Look for the tent with the IronSpider Banner.
Strength: Bench Press 5x3
Skill: Snatch Balance
WOD: 10-9-8-7-6-5-4-3-2-1
Front Squat @ 65%
Toes 2 Bar
Thursday 8/23/2012
Strength: Over Head Squat 5x3
Skill: Rowing
WOD: 3 Rounds
35 Kettle Bell Swings 53/35
500m Row
With a partner, complete 3 rounds of 35 KBS/500m row, each. At the same time, one athlete will work on the KBS while the other athlete will work on the 500m Row. You are not allowed to move on to the next round until both athletes have completed the 35KBS and 500m Row.
Wednesday 8/22/2012
Strength: Overhead Press 5x3
Skill: Double Under
WOD #1: 10-20-30-20-10
Double Under
Push Up
WOD #2: Tabada Hollow Rocks
Tuesday 8/21/2012
Having trouble explaining CrossFit to your friends? Give them this!
CrossFit HQ
Strength: Back Squat 5x3 @ 85%
Skill: Handstand Pushup
WOD:
5 Minute AMRAP
5 Pull Ups (Chest to Bar)
5 Dead Lifts 255/185
10 Minute Active Rest (Dynamic Stretching)
5 Minute AMRAP
5 Handstand
Push Ups
5 Burpees
Monday 8/20/2012
Strength: Snatch Grip Dead Lift 5x3
Skill: Over Head Lunge/ Ring Dips
WOD: 3,6,9,12,9,6,3
Over Head Lunge
Ring Dips
Saturday Community WOD
With a Partner, Complete this Chipper for Time:
25 Push Ups
50 Front Squats 135/95
75 Pull Ups
100 Partner Wall Balls
125 Double Unders
1500m Row
Friday 8/17/12
Strength: 5x3 Squat Clean
WOD #1: "THE IRONSPIDER"
WOD #2: Tabada Sit Ups
Thursday 8/16/12
Strength: Bench Press 5x3
WOD:
5-4-3-2-1 Thruster
1-2-3-4-5 Rope Climb
Stretch, Roll, Mobility
Wednesday 8/15/12
Challenge: Max Hight Box Jump
WOD: 15 Minute AMRAP
3 Dead Lifts (75% of Max)
5 Pull Ups
10 Box Jumps
5 Burpees
Tuesday 8/14/12
Strength: Pull up /Dip 5x3
WOD: It's a Surprise! Check our Facebook page for hints.
Monday 8/13/12
Strength: Back Squat 5x3
Skill: Power Snatch
WOD: 10-9-8-7-6-5-4-3-2-1
Power Snatch
Push Up
V-Up
Friday 8/10/12
Strength 5x3 Dead Lift
Skill: Bear Complex
WOD 5 Rounds
Bear Complex
25m Bear Crawl
Thursday 8/9/12
Strength: Back Squat 5x3
Skill: DB Split Jerk
WOD: 10 Minute AMRAP
12 DB Split Jerks
9 Air Squats
6 Hollow Rocks
3 Muscle Ups
Wednesday 8/8/12
Strength: Over Head Press 5x3
Skill: Kettle Bell Swing
WOD: "Helen"
3 Rounds of
400m Run
21 Kettle Bell Swings
53/35
12 Pull Ups
Tuesday 8/7/12
Strength: Hang Squat Clean 5x3
Skill: Muscle Up
WOD: Tabada (16 Rounds alternating)
V-Up
Wall Ball
Monday 8/6/12
Strength: Thruster 5x3
WOD
500m Row
then, 3 Rounds
5 Renegade Rows
10 Goblet
Lunges (R)
10 Goblet Lunges (L)
then,
200m Run
Saturday 8/4/12
Community Time 9:30-11:30
Partner WOD: 9:55 start time
3 Rounds
400m run w/ your partner, passing med-ball as you run.
20 partner wall balls
20 partner med-ball clean & toss
10 partner med-ball side toss (R)
10 partner med-ball side toss (L)
Friday 8/3/12
Strength: Clean & Jerk 5x3
16 Rounds of Tabada:
Alternating
Suicides (25 feet)
Knees 2 Elbows
Thursday 8/2/12
Strength: Kettle Bell Row
Skill: Over Head Squat
WOD: 3 Rounds
400m Run
15 OverHead Squats 95/65
10 Diamond Push Ups
Wednesday 8/1/12
Warm Up: Coach's choice
Skill: 10 Minutes of Goal Work
Strength: Jerk 5x3
WOD: 2 Rounds
50 Mountain Climbers
40 Squats
30 Double Unders
20 Pull Ups
10 Burpees
Tuesday 7/31/12
Skill: Dead Lift/ Push Up/ Box Jump
WOD: "McGee"
30 Minute AMPAP
5 Dead Lifts 275/205
13 Push Ups
9 Box Jumps
Monday 7/30/12
Strength: Dip 5x3
Skill: Full Snatch
WOD: 8 Minute AMRAP
10 Kettle Bell SDHP
100m Sprint
10 Kettle Bell Snatchs (5 each arm)
100m Sprint
Saturday 7/28/12
Community WOD
Groups of 2....Athletes Vs Athlete
10 Rounds
1 Power Clean + 1 strict OHP + 6 Back Racked Lunges (POBRL)
Sit Ups
Athlete 1 will perform the POBRL while Athlete 2 performs sit ups. Each athlete must keep track of their own sit up count. Athlete #2 may not start their sit ups until Athlete #1 touches the bar and must stop their sit ups when athlete 1's bar hits the floor. The two athletes will share the same bar. They will continue switching between POBRL and Sit Ups for 10 rounds. The athlete with the most sit ups wins! The object is for athlete # 1 to get through the POBRL as fast as possible, limiting the time athlete 2 has for sit ups. A
Athlete 2 may only work while athlete 1 is touching the bar.
We hope to see you at 9:30!
Friday 7/27/12
 
Iron-Mom Brandi and Upsidedown Mom Stacey!
Strength: 5x5 Dead Lift
Skill: Kettle Bell Swing
WOD: 10-9-8-7-6-5-4-3-2-1
Kettle Bell Swing
200m run
Thursday 7/26/12
 
CrossFit IronSpider Moms Judy, Trish (Gun Show), and Adriane getting it done!
Strength: 5x5 weighted Pull Up
Skill: Thruster/ Ring Push Up
WOD:
"Coe"
Ten rounds for time of:
95/65 pound Thruster, 10 reps
10 Ring push-ups
Some Top Performances: Mikko Salo 9:55, Peter Egyed 11:07, Kristan Clever 11:28 (65lbs), Rebecca Voigt 11:46 (65lbs), Kim Malz 13:49 (65lbs), Elyse Umeda 14:34 (65lbs).
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
Info curtesy of CF HQ.
Wednesday 7/25/12
 
Strong CrossFit Moms Mandy and Brandy
Strength: Squat Clean 5x5
Skill: Dynamic Ring Push Ups
WOD: 16 Rounds of Tabada (20 seconds of work/10 seconds of rest)
Alternating:
Pull Ups
Box Jumps
Tuesday 7/24/12
Because we are are celebrating our CrossFit Moms at IronSpider, we decided to do a few weighted muscle ups...with a 15 pound belly bump.
Strength: Push Press 5x5
Skill: Full Snatch
WOD: 6 Rounds
1 Rope Climb
10 Full Snatch
10 Push Ups
Monday 7/23/12
This week will be dedicated to all of our CrossFit IronSpider Moms! If you see a CrossFit mom in class make sure you cheer for them a little louder!
Go IronSpider Moms!
Strength: Front Squat 5x5
WOD: 3 Round (5 Minutes Work/2 Minutes Rest)
3 Dead Lifts
5 Ring Dips
7 Burpees
Friday 7/20/12
Warm Up: "The Burpee Breakdown" and Range of Motion (ROM)
Skill: Split Jerk, Hang Squat Clean
WOD
3 Strengths:
15 Minutes for 5x5 Hang Squat Clean
15 Minutes for 5x5 Split Jerk
15 Minutes for 5x5 Weighted Pull Up
Thursday 7/19/12
Strength: Deadlift 5x5
Skill: Split Jerk
WOD: 4 Rounds (3 Minute Work/1 Minute Rest)
10 Ring Dips
50m Hurdle Sprint
5 Sledge Hammer Right Side
5 Sledge Hammer Left Side
50m Bear Crawl
10 Jumping Lunges
Wednesday 7/18/12
Strength: Bench Press 5x5
WOD: "Danny"
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull Ups
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
Tuesday 7/17/12
Leave it at the Door!
Strength: 5x5 Back Squat
Skill: Hang Power Snatch
WOD: 12 Minute AMRAP
12 Push Ups
9 Over Head Lunges 45/25
6 Power Cleans
Monday 7/16/12
Strength: 5x5 Over Head Press
Skill: Kipping Pull Up
WOD: For Time
200m sprint
30 Kettle Bell Swings
400m sprint
20 Kettle Bell Swings
800m sprint
10 Kettle Bell Swings
Friday 7/13/12
Strength: Levers
Skill: Handstand
WOD: "Karen"
Thursday 7/12/12
Strength: Pull Up 1RM
Skill: Midline Ring Stability: Hollow Outs/ V- Outs
WOD: 4 Rounds (3 Minutes On/1 Minute Rest)
6 DB Weighted Lunges
9 V- Ups
12 Push Ups
50m Burpee Sprint
50m Burpee Sprint
Wednesday 7/11/ 12
Tabada: Ring "L" Hold and Squat Hold 45lb bar
Skill: Squat Clean
WOD: "Total This"
1RM Squat Clean
1RM
Over Head Squat
Max body Weight Ring Dips
You will have 15 minutes to reach your 1RM Squat Clean. Then you will have 15 Minutes to achieve you 1RM Over Head Squat. Then complete as many body weight ring dips as possible. Add up your Squat Clean, Over Head Squat and ring dips for your score!
Tuesday 7/10/12
Gymnastics: Skin The Cat
Skill: Push Press
WOD: 5 Rounds
20 Calorie Row
20 Kettle Bell Swings
20 DB Push Press
Monday 7/09/12
SOD: Max Push Ups in 1 Minute
SOD: Max Sit Ups in 1 Minute
Skill: Med-Ball Clean
WOD:
7 Minute AMRAP
7 Pull Ups
7 Med-Ball Cleans
3 Minutes Of Rest
Then,
5 Minute AMRAP
5 K2E
5 Box Jumps
Saturday 7/7/2012
9:30-11:30am Community Time
We will be back to our regular schedule on Monday July 9th
Vacation Schedule 7/2 to 7/6
Monday 7/2/2012
9:30am, 4:30pm, 5:30pm, 6:30pm, 7:30pm
SOD: 5x1 Over Head Press
WOD: For Time
21 Hand Stand Push Ups
100 Double Under
21 Pull Ups
100 Double Under
21 Dips
100 Double Under
Tuesday 7/3/2012
5:30am, 6:30am, 9:30am, 12:00 On-Ramp, 6:30 On-Ramp, 7:30 On-Ramp
SOD: 5x3 Back Squat
WOD: 2 Rounds
30 Broad Jump
30 Kettle Bell Swing
30 Burpees
Wednesday 7/4/2012
9:30 July 4th Community WOD
WOD: TBA
Thursday 7/5/2012
5:30am, 6:30am, 9:30am, 12:00 On-Ramp, 6:30pm On-Ramp, 7:30pm On-Ramp
SOD: 5x3 Weighted Pull Up
WOD: 4 Rounds
5 Power Cleans
10 Knees to Elbows
15 Wall Balls
WOD #2: Tabada Push Ups
Friday 7/6/2012
9:30am, 4:30pm, 6:30pm Olympic Lifting
SOD: 5 x 1 Snatch
WOD: 10 Min AMRAP
5 Dead Lift
13 Push Ups
9 Box Split Lunge
Friday 6/29/2012
Strength: 5 x 1 Turkish Get Up
WOD: For Time
5 Kettle Bell Cleans Right Arm
5 Kettle Bell Cleans Left Arm
5 Kettle Bell Jerks Right Arm
5 Kettle Bell Jerks Left Arm
800m Run
10 Kettle Bell C&J Right Arm
10 Ketle Bell C&J Left Arm
400m Run
15 Kettle Bell Snatch Right Arm
15 Kettle Bell Snatch Left Arm
200m Run
Thursday 6/28/2012
Strength: Jerk 5 x 1
Skill: Kettle Bell Snatch
WOD: 12 Minute AMRAP
8 Back Squats
200m Run
Wednesday 6/27/2012
(Remember we will modify for our CF community)
WOD: Event #6
For time:
Three rounds of:
7 Deadlifts (345 / 225 lbs..... MODIFY ACORDINGLY)
7 Muscle-ups (Sub for Pull Ups and Dips)
then,
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10')
21 Toes-to-bar
then,
100-foot Farmer carry (2 - 100 / 70 lb dumbbells)
28 Burpee box jumps (24" / 20" box)
100-foot Farmer carry (2 - 100 / 70 lb dumbbells)
3 Muscle-ups (Sub For Pull Ups and Dips)
Tuesday 6/26/2012
"Wow, Mom is kinda cool"
Strength: Bench Press 5x1
WOD: "RANDY"
Monday 6/25/2012
Strength: Front Squat 5x1
WOD: 15 Minute AMRAP
3 Power Cleans
6 Pull Ups
9 Push Ups
12 Squats
Friday 6/22/2012
Strength: Bench Press
Skill: Hand Stand Practice
WOD: 12 Minute AMRAP
20 V-Ups
15 Ring Rows
100m Bear Crawl
Thursday 6/21/2012
Strength: 5x3 Dead Lift
Skill: Snatch
WOD: IronSpider Double Under and Snatch ladder.
Wednesday 6/20/2012
Strength: 5x3 Front Squat or 5x3 Dip
Skill: Lunge
WOD: 12 minute AMRAP
6 Roving Push Ups
12 Lunges
200m Run
Tuesday 6/19/2012
WOD: Event #4 Regional WOD (Modify as needed)
50 Back Squats
40 Pull Ups
30 Shoulder to Over Head
50 Front Squats
40 Pull Ups
30 Shoulder to Over Head
50 Over Head Squats
40 Pull Ups
30 Shoulder to Over Head
Monday 6/18/2012
Strength: Power Snatch 5x5
Skill: Power Clean
WOD: 5 Rounds
30 KBS
20 Sit Ups
10 Burpees
Friday 6/15/2012
Strength: Pull Up 5x5
Skill: Dumb Bell Snatch
WOD: 4 Rounds
10 single arm dumb bell snatch
sprint
Thursday 6/14/2012
Strength: Dead Lift 5x5
21-15-9
Goblet Squat
Burpee
Sit Up
Tabata: Double Under
Wednesday 6/13/2012
Strength 5x5 Dip
WOD: For Time
2000m Row
50 Pistols
30 Hang Cleans 225/135
Tuesday 6/12/2012
Strength: Power Clean 5x5
Time Trial: 400m Sprint
WOD: 3 Rounds (Teams of Two)
1 Minute Tire Flips
1 Minute Rope Climb
1 Minute Renegade Rows
1 Minute Burpee Pull Ups
1 Minute Double Under
Monday 6/11/2012
Strength: Bench Press 5x5
Skill: Hang Clean
WOD: "Diane"
21-15-9
Dead Lift 225/155
Hand Stand Push Up
Heads Up, Friday O-Lifting!
O-Lifting will be canceled this Friday June 6th and June 22nd this month.
Thank You!
Friday 6/2012
Strength: Over Head Press 5x5
WOD#1: Death By Pull Up
WOD #2" Tabada ( Athlete's choice )
Thursday
6/7/2012
Strength: Back Squat 5x5
Skill: DB Power Snatch
WOD:
10-9-8-7-6-5-4-3-2-1 DB Snatch
1-2-3-4-5-6-7-8-9-10 V-Up/ Hollow Roll/ V-Up
Wednesday 6/6/2012
Mobility: Pick a joint or muscle group that needs some attention with regards to flexibility and mobility. Work on it for 10 Minutes. For Example; shoulder mobility for the front rack position.
Skill: Pistol
Buy In: 800m run
Then,
2 Rounds of
10 Dips
10 Push Ups
10 Toes 2 Bar
10 Pistols
10 Rope Pulls
10 Kettle Bell Swings 72/53
Then,
Buy Out: 800m Row
Tuesday 6/5/2012
Strength: 5x5 Sumo Dead Lift
Skill: Sumo Dead Lift
WOD: 15-10-5-10-15
Power Clean @ 50%
Dead Lift @ 50%
Pull Ups
Monday 6/4/2012
Strength: 5x5 Front Squat
Skill: Push Press
WOD: 3 Rounds (1 minute each station w/ a continuously running clock)
Box Jumps
Wall Ball
Push Press
Friday 6/1/2012
Strength: 5x1 Overhead Press
Skill: Overhead Press
WOD: 30-20-10-20-30
V-Up
Thruster
Thursday 5/31/2012
Strength: 5x1 Bench Press
Skill: Pistol
WOD: AMRAP 18 Minutes
500m Row
10 DB Power Snatch (R)
10 DB Power Snatch (L)
10 Clapping Push Ups
Wednesday 5/30/2012
Strength: Squat Clean 5x1
Skill: KB Clean & Jerk
WOD: 7 Rounds
7 KB Clean & Jerk (Right)
7 KB Clean & Jerk (Left)
7 KB Swings
7 KB SDHP
7 Burpees
Tuesday 5/29/2012
Overhead Press 5x5
Skill: Skin the Cat
WOD: 3 Rounds (1 Minute each Station)
Hand Stand Wall Climb
Rope Climb
Butt Kickers/ Sprint
"V" -Outs
or
"Murph"
Friday 5/25/2012
Strength: Squat Clean 5x2
Skill: Candle Stick Wall Ball
WOD: 10-9-8-7-6-5-4-3-2-1
Ring Row
Box Jump
Candle Stick Wall Ball
Thursday 5/24/2012
Strength: Turkish Get Up 5x5
Skill: Turkish Get Up
WOD: 4 Rounds (3 Minute of Work/1 Minute of rest)
200m run
15 Kettle Bell Swings
10 Hand Stand Push Ups
Wednesday 5/23/2012
Strength: Dead Lift 5x2 (Minimum of 2 minutes between each set)
Skill: Med Ball Clean
WOD: 21-15-9
Med Ball Clean
Ring Dip
Knees to Elbows
Tuesday 5/22/2012
Strength: Push Jerk 5x2
Skill: Rowing
WOD: 2 Rounds
500m Row
40 Push Ups
30 Pull Ups
20 Sit Ups
10 Jumping Lunges
Monay 5/21/2012
Strength: Full Snatch 5x2
Skill: Snatch
WOD:
1 Rope Climb
10 Body Weight Dead Lifts
20 Wall Balls
30 Double Unders
40 Box Jumps
50 Squats
40 Box Jumps
30 Double Unders
20 Wall Balls
10 Body Weight Dead Lifts
1 Rope Climb
Friday 5/18/2012
WOD:
“Stephen”
Stephen Perez Jr.
May 8 1989 – April 28 2012
10 Minutes to Establish 1 Rep Max Back Squat
AMRAP in 22 minutes
750m Row
22 Kettlebell Jerks 70/53
22 Box Jumps 24″/20″
22 Chest to Bar Pullups
This is a WOD CrossFit Wicked of Middleton (A good friend of CrossFit IronSpider) put together to honor a fellow CrossFiter who passed away last month, please read what Stephen's friend wrote about him. -Dennis
"I wanted to take this time to explain this Special WOD that CrossFit Wicked put together for Monday, May 14 2012.
Stephen Perez Jr. was my best friend who recently was shot and killed after a night out in Boston. He was an Army Sniper Veteran who served two tours over in Iraq and Afghanistan, one of which was voluntary. He was a hero, a brother, a son, and a CrossFiter, and now my angel. He truly played his card he was dealt to the fullest, always larger than the sea and darker than the sand. Stephen had originally introduced CrossFit to me, he had such a passion for it; before he had passed his 1rm back squat was 505. I feel that rallying everyone together to do a WOD put together of a few of his favorite things is the best way to pay my tribute to him. He fought for all of us and I just wanted to dedicate a WOD in his honor. Hope you can all make it out Monday to make this WOD happen, I know he will be smiling down and be so happy and proud of all of us. Thanks CrossFit Family!"
- K-Bo’
Thursday 5/17/2012
Strength: Your "Goat" (Your worst lift) 5x5
Skill: Running
WOD #1: Death by 20 meters
WOD #2: Max weighted push ups in one minute
or if you missed Fran yesterday!
"Fran"
21-15-9
Thrusters
Pull Ups
Wednesday 5/16/2012
"FRAN"
21-15-9
Thruster
Pull Ups
Tuesday 5/15/2012
Strength: Dead Lift 5x3
Skill: 10 Minute Hand Stand Practice
WOD # 1: 5 Minute AMRAP
5 Burpees
10 V- Ups
Rest: 2 Minutes
WOD #2: 5 Minute AMRAP
20m Sprint
5 Med Ball Cleans
Monday 5/14/2012
Strength: 5x3 Power Clean
WOD# 1
800m Run
WOD #2
Tabata: Push Ups
Tabata: Sit Ups
Tabata: Box Jumps
Saturday 5/12/12
Mini In-House IronSpider Games
WOD: "Helen"
400m Run
21 Kettle Bell Swings
12 Pull Ups
Friday 5/11/12
Gymnastics: Hollow Rolls/ Superman/ Handstand/ Muscle Up
WOD: 5 Rounds
400m run
20 Hollow Rocks
10 Overhead Squats
Thursday 5/10/12
Strength: Sumo Dead Lift
Skill: Thruster
WOD: Tabata is: 8 Rounds of (20 seconds of work/ 10 seconds of rest)
Tabata: Thrusters
2 Minutes Rest
Tabata: Pull Ups
2 Minutes Rest
Tabata: Athletes Choice
Wednesday 5/9/12
Strength: Back Squat
Skill: Pull Up (Kip)
WOD: 4 Rounds (3 Min Work/ Minute Rest)
5 Dips
10 Dead Lift Row
15 Lunges
Tuesday 5/8/12
Strength: Dips 5x5
WOD: "Annie"
50-40-30-20-10
Double Under
Sit Ups
Monday 5/7/12
Strength: Full Snatch 5x5
Skill: Burpee Candlesticks
WOD: 12 Minute AMRAP
6 Burpee Candlesticks
12 Box Jumps
100m Farmers Walk
Friday 5/4/2012
Strength: For 10 Minutes, 5x Bench Press @ 65-75% of your max every minute.
Skill: Hang Clean
WOD: 6 Rounds
15 Sit Ups
10 Hang Cleans
5 Jerks
20 Squats
Thursday 5/3/2012 (Long Socks or Pants*)
Strength: For 10 Minutes, complete 5 Over Head Squats @ 65% of your max every minute.
Skill: Tabata "L" Hold/Hand Stand
WOD: 10 Minute AMRAP
1 Rope Climb**
10 Push Ups
10 Med ball Cleand
Wednesday 5/2/2012
Strength: For 10 Minutes, complete 3 Overhead Presses @ 55%-65% of your max every minute.
Skill: Hollow Hold/ Hollow Roll
WOD: 30-20-10
Pull Ups
Box Jumps
SDHP
Tuesday 5/1/2012
Strength: 5x5 Snatch Grip Dead Lift
Skill: Skin the Cat
WOD: 15 Minute AMRAP
8 Push Press (DB)
8 Dead Lifts
8 Burpee w/ Lateral Hop
Monday 4/30/2012
Strength: For 10 Minutes, complete 5 Front Squats @ 65-75% of your max every minute.
WOD: 4 Rounds
250m Row
10 Wall Balls
10 Power Snatch
10 Toes 2 Bar
Friday
Strength: Bench Press 5x1
Skill: Burpee Candlestick
WOD #1:
200m Run
50 Push Ups
400m Run
20 Push Ups
800m Run
WOD #2:
Tabada: Bottom 2 Bottom Squats
Tabada: Hollow Rocks
Thursday
WOD:
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Wednesday
Strength: Squat Clean 5x1
Skill: Cart Wheel
30-20-10-20-10-30
OH Lunge
Sit Ups
Tuesday
Strength: Overhead Squat 5x1
Skill: Overhead Squat
WOD: 5 Rounds
5 DB Snatch (Right)
5 DB Snatch (Left)
5 DB Push Jerk (Right)
5 DB Push Jerk (Left)
10 Burpees
Monday
Strength: Dead Lift 5x3
WOD:
As many pull ups as possible (You must start your run when you come off the bar)
800m Run
As many pull ups as possible (Begin the next run when you come off the bar)
400m Run
As many pull ups as possible (Begin the next run when you com off the bar)
200m Run
As many pull ups as possible (you are finished when you come off the bar)
Score is total pull ups.
Saturday
4/21 Community Workout Time 9:30-11:30
On May 5th, 12, 19 and 26 we will be holding a in-house Minni IronSpider CrossFit games. There will be a workout each week. The workouts will be CrossFit workouts designed for our community. Scores will be kept from week to week. On the last week the scores will be added up and the winners will be announced. The entry fee will be $10 and used for small prizes. A prize will go to the male and female winners and a member who may not have won but really pushed and breaks down some barriers for them self. This should be a friendly in house competition. A good motivator in the month of May. You can register with Coach Dennis or Coach Mandy. (Coaches and Owners may compete but will not be able to place in the competition)
Monday 4/30/2012
Strength: For 10 minutes, complete 5 Front Squats every minute at 65-75% of your max
WOD: 4 Rounds
250m Row
10 Wall Balls
10 Power Snatch
10 Toes 2 Bar
Friday
Strength: Clean & Jerk 5x3
Skill: Clean & Jerk
WOD: 12 Minute AMRAP
10 Right Arm Kettle Bell Swings
10 Left Arm Kettke Bell Swings
15 V-Ups
30 Double Unders
Thursday
Skill: Muscle Up
Skill: Handstand
WOD:
3 Rope Climbs
50 Push Ups
40 Wall Balls
30 Kettle Bell Rows (Each Arm)
20 Turkish Get Ups (In Total)
3 Rope Climbs
*Wednesday* (Commercial)
We are shooting a CrossFit IronSpider commercial Wednesday night during the 7:30 class! We need you to wear a CrossFit IronSpider shirt. Everyone is welcome to come to that class (actually we want all of you)....it will be fun. The class will run like a normal class but there will be a film crew taping.
Strength: Back Squat 5x3 at 75%
Skill: Burpee
WOD:
Buy in- 400m Run
3 Rounds of:
10 Thrusters
10 Diamond Push Ups
10 Med-Ball Cleans
10 Burpees
Buy out- 400m Run
Tuesday 4/17/2012
Strength: Power Clean 5x3
Skill: Thruster
WOD: 12 Minute AMRAP
9 Dead Lifts
12 Push Ups
15 Box Jumps
Monday 4/16/2012
WOD:
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine. -(CF HQ)
Friday 4/13/2012
Strength: Overhead Squat
Skill: Kettle Bell Clean
WOD:
100 Double Unders
75 Squats
50 Knees 2 Elbows
25 Burpee Wall Balls
Thursday 4/12/2012
Strength: Push Press
WOD: 3 Rounds
30 Box Jumps
15 Power Cleans
500m Row
Wednesday 4/11/2012
Strength: Front Squat 5x5
WOD: 12 Minute AMRAP
2 Pistols
4 Dips
6 Clapping Push Ups
8 Med-Ball Cleans
Tuesday 4/10/2012
Warm Up: 5 Minute "Cindy"
Strength: Bench Press 5x5
WOD: 2 Rounds
15 HSPU
20 Pull Ups
25
KBS
30 Sit Ups
35 Burpees
Monday 4/9/2012
Strength: Squat Clean 5x3
WOD: 5 Rounds
200m Run
7 DB Cleans
7 DB Push Jerks
Friday 4/6/2012
Strength: Back Squat 5x5
Skill: Wall Ball
WOD: 2 Rounds of 21-15-9
Wall Balls
Pull Ups
Thursday 4/5/2012
Strength: Snatch 5x5
Skill: Snatch
WOD:
Row 500m
40 Push Ups
Run 400m
30 Pull Ups
Row 500m
20 Push Ups
Run 400m
10 Pull Ups
Wednesday 4/04/2012
"DT"
5 Rounds
12 Dead Lift 155/105
9 Hang Cleans 155/105
6 Push Jerks 155/105
In honor of USAF SSgt. Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in Operation Enduring Freedom when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.
Tuesday 4/03/2012
Strength: Bench 1 RM
Skill: Push Jerk
WOD: 4 Rounds (3 Minutes Work/ 1 Minute Rest)
3 Pull Ups
6 Diamond Push Ups
9 Sit Ups
12 Lunges
Monday 4/02/2012
Strength: Dips 1RM
Skill: Hang Clean
WOD: 10 Minute AMRAP
7 Overhead Squats
14 Toes 2 Bar
21 Kettle Bell Swings
Friday 3/30/2012
Strength: 1RM Squat Clean
Skill: Handstand
WOD: Death By Thruster/ Pull Up
Thursday 3/29/2012
Strength: 1RM Front Squat
Skill: Rowing
5 Rounds (3 Minutes of Work/1 Minute of Rest)
250m Row
10 Ring Dips
5 Burpees
Wednesday 3/28/2012
Strength: Weighted Pull Up 1RM
Skill: Overhead Squat
WOD: 12 Min AMRAP
10 Box Split Jumps
100m Sprint
10 Push Ups
5 V-Ups
Tuesday 3/27/2012
"Goat WOD"
21-15-9
Pick your two or three "Goats" for this WOD. Ask your coach to help you determine weights for your WOD.
Goat- A skill that you HATE. You know... the skill that makes you want to turn around and run out the door when you see it on the white board.
OR "CrossFit Total" if you did not do it on Monday!
Monday 3/26/2012
"CrossFit Total"
Back Squat 1RM
Overhead Press 1RM
Dead Lift 1RM
You will have 15 Minutes to establish a 1 rep max in the Back Squat, 15 Minutes for the 1RM Overhead Press and 15 Minutes for the 1RM Dead Lift. Adding the results of the 3 lifts will give you your "CrossFit Total".
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