Workout of the Day

Strength
Back Squat 5 x 3 at 85-88% of 1 Rep Max (Be sure to ask for a spotter if it’s feeling really heavy!)

Immediately after each set, perform 10 Box Jumps (24 / 20) as fast as possible, then rest 1-2 minutes

Conditioning
Complete the following for time:
20 Burpee Box Jump Overs (24 / 20)
200 m Run (fire hydrant)
15 Burpee Box Jump Overs
400 m Run
10 Burpee Box Jump Overs
600 m Run (to the 400 m dot, back to the corner, up to the cone – which is past the hydrant, back inside)

Amy

Workout of the Day

Strength
Power Jerk
Spend 18 minutes building up to a heavy Power Jerk for today

Conditioning
Against a 10 minute running clock:
Run 800 meters
then, with the remaining time:
Wall-Balls (20 / 14)

Score will be total number of Wall-Balls completed. 

Rx+ 30 / 20

Last done: July 18th, 2013

A Cup (or Two) of Excellent Health – Coffee can supercharge your workout, save your liver, and fight depression. So go ahead and pour yourself a second cup.

Jamie

Workout of the Day

Gymnastics

Spend 10-15 minutes working on three different gymnastics movements. Ideally, you will choose movements that are a weakness …

Muscle-ups, toes to bar, knees to elbows, pull-ups, handstand push-ups, handstand holds/walking, pistols, double-unders, ring-dips, L-sits, etc…

An effective way to do this is to choose three exercises and do short skill sets.

Here is an example:

Three sets, NOT for time, of:
2-3 Rope Climbs
12-15 Toes to Bar
40-50 Double-unders

Come with a plan…and execute it!

Conditioning
“Taylor”
4 Rounds for time of:
400 m Run
10 Burpee Pull-ups (Pull-ups must start with fully extended arms)

Rx+ 5 Burpee Muscle-ups (men must wear 20 lb vest)

“CrossFit, like any form of exercise, is not without risk. But the benefits far, far outweigh them.” – Real Clear Science 

Reamer

Workout of the Day

Strength
Clean Complex
Every minute, on the minute, for 10 minutes, perform 1 Power Clean + 1 Hang Power Clean + 1 Front Squat at 70-75% of your 1 Rep Max Power Clean

Conditioning
Complete the following for time:
21-15-9 rep rounds of
Deadlifts (185 / 125)
Box Jumps (24 / 20)
Toes to Bar

Rx+ 275 / 185, 30 / 24

A very important article: 
4 Keys to Picking the Right Physical Therapist 

Heidi

Workout of the Day

Strength
Shoulder Press 5 x 3 at 80-85% of your 1 Rep Max

Immediately after each set, complete 16-20 Dumbbell Walking Lunge Steps (moderately heavy)

Conditioning
In front of a clock set for 12 minutes:

1 minute of Double-Unders
1 minute of Dumbbell Snatches
2 minutes of Double-Unders
2 minutes of Dumbbell Snatches
3 minutes of Double-Unders
3 minutes of Dumbbell Snatches

Choose a DB that is moderately heavy.

Each set will be scored for reps
(6 sets), so keep track of your reps

Troy

Workout of the Day

Strength
Back Squat 5 x 3 at 80-85%

Immediately after each set, complete 20-30 Abmat Butterfly Sit-ups, then rest 90 seconds

Conditioning
Complete 5 rounds for time of:
25 Kettlebell Swings (53 / 35)
10 Sprawl-Balls (20 / 14)

Rx+ 70 / 53

Thanks for coming to the party, folks! Katelyn and I had a great time and we hope you did as well.  I’m proud to say we have some awesome, fun and damn good looking members here at CFF. We will do it again in a few months, which I hope is enough time for me to recover from the events of last night. 

Workout of the Day

Strength
Snatch
Take 15 minutes to build up to a heavy Snatch for the day

Conditioning
AMRAP in 10 minutes of:
3 Power Snatches (135 / 95)
6 Overhead Squats (135 / 95)
9 Bar Over Burpees

4 Common Errors in the Overhead Squat

Chad Vaughn slow motion Snatch

Jamie Lee

Workout of the Day

Gymnastics
Rope Climbs

Conditioning
Complete the following for time:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Toes-to-Bar
Front Squats (115 / 75)
Handstand Push-ups

Rx+ 155 / 105, 4 / 2 inch deficit HSPU

Mini Seaneen practicing her muscle-ups

Workout of the Day

Strength
Deadlift
Every minute, on the minute, for 12 minutes, complete 2 Deadlifts at 75-80% of your 1 rep max

Two weeks ago we did 3 DL EMOM for 10 min at 70-75%, so make sure you go with a heavier load (~5% increase) today. 

Conditioning
Complete the following for time:
“Grace”
30 Power Clean & Jerks (135 / 95)

Last done: 8/5/2013

Party this Saturday at the gym. Spread the word. Clear your schedule. Cancel your child’s Birthday Party. Postpone your wedding, etc…  We’d love for you to come and kick back, have some drinks, eat some food and have some fun! More info here: https://www.facebook.com/events/134706580033329/?ref=br_tf

Jon North doing “Grace”. He definitely isn’t using the standards we’ll be using (doesn’t extend the legs and hips while locking out the arms with the head pulled through), so don’t get any ideas.

Erin

Workout of the Day

Strength
Shoulder Press 5 x 5 at 75-80%

Immediately after each set, complete 20-30 Abmat Butterfly Sit-ups, then rest 1-2 minutes

Conditioning
Complete the following for time of:

21-18-15-12-9-6-3 rep rounds of
Thrusters (95 / 65)
Bar Facing Burpees

Click Here

Congratulations to everyone for completing the 2014 CrossFit Games Open! I hope you all exceeded your expectations. We are throwing a party this Saturday to help celebrate everyone’s successes, hard work and dedication over the past five weeks! Please come and invite any friends and loved ones. Click here for more info