Monthly Archives: May 2015

This little stink is turning 6 today!!  Since she is one of us, we thought it was only fitting to give her a birthday WOD. 5/30/09    STRENGTH Clean + 2 hang clean x 5 sets @+5# from last week, if first time @60% of 1RM clean and jerk WOD “Air Jordyn” (6 Rounds forContinue reading “SATURDAY”

STRENGTH Front Squat, 5×2 @75% WOD LAST DONE ON 4/18/15 (AMRAP in 20) 5 push press @115/80# 10 back squat @115/80# 15 pull-ups 

EMOM (For 12 minutes) Minute 1 – 12 pistols Minute 2 – 15 push ups Minute 3 – :45 of Max double unders *keep alternating minutes until 12 minutes has past. Should have 4 rounds per movement.  WOD (3 rounds for time) 30 SDHP @75/55# 3 rope climbs

LAST DONE ON 12/26/14 STRENGTH Deadlift, 3RM then drop to 95%x3, 90%x3, 85%x3 METCON (15-12-9 reps for time) Power Clean @185/125# Burpee Box Jump @24/20″

NICE LITTLE REPEAT WOD FROM 2/2/15.  STRENGTH 8RM Back Squat WOD (4 rounds for time) 10 alternating KB snatches @70/50# 50 double unders

   HERO WOD

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing moreContinue reading “SATURDAY”

Monday we will have different hours than normal due to the holiday. All normal classes will be cancelled and we will be doing an 8am, 9am, 10am and open gym from 11-12. Sign up as you would for regular class. There is still a 12 person limit on the class, except for open gym, soContinue reading “FRIDAY”

STRENGTH Snatch, 3×2 @+5#, if this is first week @65% of 1RM *pause at each position for 2 sec. WOD (10-9-8-7-6-5-4-3-2-1) Strict HSPU  Toes 2 Bar

Sometimes we get caught up in the numbers on the board and think Rx wods are the way to go and if you can’t Rx then what’s the point. We have to remember that weights and reps put on the board are there as a motivator. If your not ready to use a certain weightContinue reading “WEDNESDAY”

   The Granite Games are just around the corner. If you guys enjoyed the Open and would like to try the same style of competition just on a smaller scale then sign up. There is an online qualifier just like the open.  If you do well you move on to the Granite Games in Minnasota.Continue reading “TUESDAY”

Don’t forget this Saturday we are doing our Memorial Day Murph. It will be from 8-12. At 12 we will be having a cookout. It will be a potluck style so bring your favorite side dish or dessert.  STRENGTH Front Squat, 4×3 @+10#, if first week @75% WOD (8 rounds each, 20 sec work, 10Continue reading “MONDAY”

STRENGTH Deadlift up to +5# 90% if first week, then 1set max reps -35# if 90% is below 330#, -45# if 90% is above 330# WOD (12-9-6) Snatch complex @115/85# burpees over bar *1 rep of the snatch complex is  Power Snatch + Hang Power Snatch + Hang Squat Snatch

STRENGTH Strict Deficit HSPU @+1″ from last weeks height for 2×2 or @33% of max height if this is first week Weighted Kipping HSPU, 2×70% of strict max reps at G2 height @20/10# WOD (10-9-8-7-6-5-4-3-2-1) Muscle ups HSPU *after each round run 100 meter

STRENGTH Bench Press, 3×8 @75% WOD (AMRAP in 10) 20 alternating jumping lunges 2 down and back bear crawls 10 KB Swings @50/35#

   THE NEXT FRIDAY NIGHT LIGHTS WILL BE JUNE 12th @ 7:00pm.  CrossFit Stone Age, 2700 W. 91st Evergreen Park STRENGTH Back Squat, 4×8 @+5# if your working set is below 330#, +10# if your working set is above 330# or 70% if this is your first week WOD (For time:) 15 clean and jerksContinue reading “WEDNESDAY”

EMOM (12 minutes) 10 burpees WOD (4 rounds for time) 10 thrusters @95/65# 10 sit-ups 

ON MAY 23rd WE WILL BE DOING OUR MEMORIAL DAY MURPH. THERE WILL BE NO STRUCTURED CLASSES JUST OPEN GYM STYLE CLASS FROM 8-noon. COME IN ANYTIME BETWEEN THAT TIME, NO SIGN UPS.  AFTER YOU DO THE MURPH WORKOUT HANG AROUND UNTIL NOON FOR THE COOKOUT. STRENGTH Snatch, 3×2 @+5#, if this is first weekContinue reading “MONDAY”

STRENGTH Back Squat, 8RM WOD (AMRAP in 12) 30 double unders 15 deadlifts @115/85# 10 HSPU 

   STRENGTH S1. Clean + 2 hang clean x 5 sets @+5#, if first week start @60% of 1RM clean and jerk WOD (For time) 30 pistols 30 cleans @135/95# 20 toes to bar 20 shoulder to over head @135/95# 10 burpees over bar 10 snatches @135/95# 200 meter run

SKILL (EMOM for 12) M1). 12 V-Ups M2). 10 Calories on row M3). 8 burpees onto plate @45 (everyone same) WOD (For time) 60 KB Swings @50/35# 50 box jump overs @24/20″ (box needs to be long way for walk over) 400 meter run 50 box jump overs @24/20″ (box needs to be long wayContinue reading “THURSDAY”

   STRENGTH Strict muscle up, 2×2 @+2# Then 2×70% of max strict muscle ups, Kipping muscle up @+2# WOD (9-7-5 reps for time) Front squat @225/155# bar muscle ups *after each round run 400 meter

STRENGTH 2 press + 2 push press x 3 sets @+5# from last time! if first time go 50% of clean and jerk 1RM WOD (AMRAP in 8) 3 KB SDHP @70/50# 3 push ups w/release 3 sit-ups w/abmat 6 KB SDHP @70/50# 6 push ups w/release 6 sit-ups w/abmat 9 KB SDHP @70/50# 9Continue reading “TUESDAY”

SKILL G1.  1 legless rope climb + 3 rope climb using legs, feet can’t touch the floor at the bottom of the rope Then G2. Rope climb using legs, 5×2 @+2# from last week, if first week @10#, you can go to floor between reps scale if needed G1. If can climb a rope butContinue reading “MONDAY”

 UNO WITH SOME TRIPLE EXTENSION!!!  STRENGTH Jerk up to +5# from last week or 80% if first week Then Drop to 20#, 5×1 WOD (3 rounds for time) 400 meter run 30 Toes 2 Bar 30 KB Goblet Squat Clean @50/35#