Friday, 16 April 2021

Conditioning:

E2MOM for 10 Minutes:

Row 12/9 cals

9 Sumo deadlift high pull (75/53)

7 Front squats (75/53)

5 Kettlebell swings (72/53)

 

For score

 

Strength:

1-rep max Clean

 

For max load

Compare to Wednesday, 15 January 2020

 

 

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Monday, 22 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Judges course is live! Click HERE!

 

Conditioning:

Option 1:

2021 CrossFit Games Open WOD 21.2

10 Alternating dumbbell snatches (50/35)(35/20)*

15 Burpee box jump overs (24/20”)*

20 Alternating dumbbell snatches

15 Burpee box jumps

30 Alternating dumbbell snatches

15 Burpee box jumps

40 Alternating dumbbell snatches

15 Burpee box jumps

50 Alternating dumbbell snatches

15 Burpee box jumps

 

For time

(20:00 cap)

 

Option 2:

Every minute on the minute, for 20 minutes (3 rounds):

 

Minute 1: 13/10 Calories rowed

Minute 2: 10 GHD sit-ups

Minute 3: 10 Sandbag Zercher squats (70/50)

Minute 4: 10 Wall-ball shots (25/20)@(10/9′)

Minute 5: 13/10 Calories biked

Minute 6: 10 Pull-ups

Minute 7: Rest

 

For quality of work

 

 

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Monday, 15 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

CrossFit Judges course is live! Click HERE!

 

Conditioning:

Option 1:

Every minute on the minute for 18 minutes (6 sets):

1: 5 Overhead squats (95/63)

2: 7 Deadlifts (225/153)*

3: 9 Pull-ups

 

For quality

*athlete is allowed two bars

 

Option 2:

2021 CrossFit Games Open WOD 21.1

1 Wall walk

10 Double unders

3 Wall walk

30 Double unders

6 Wall walk

60 Double unders

9 Wall walk

90 Double unders

15 Wall walk

150 Double unders

21 Wall walk

210 Double unders

 

For time

(15:00 cap)

 

 

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Wednesday, 10 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

CrossFit Judges course is live! Click HERE!

Conditioning:

Every 4 minutes for 20 minutes (5 sets):

8 Power snatches (95/63)

8 Bar over burpees

8 GHD sit-ups

AMRAP row/bike in remaining time*

 

For score of total calories

*Athlete must row on 3 sets and bike on 2 sets

 

 

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Monday, 01 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

Bring-a-Friend WOD this Friday, March 5th!

 

Skill:

5 Tempo double kettlebell L-sit strict press @ 3030 pace

1:00 Rest

5/5 Single arm dumbbell bent over rows w/ 3 sec pause at top

1:00 Rest

 

4 Sets for quality

 

Conditioning:

“Death by Duo”

Every minute on the minute, for as long as possible*:

1 Pull-up

1 Kettlebell swing (72/53)

*add one rep to each movement every minute.  For example, on minute 2 athlete will perform 2 pull-ups and 2 kettlebell swings.  Continue with this pattern until the prescribed work cannot be completed within the minute.

…Rest 1:00 then…

Every minute on the minute, for as long as possible*:

1 Power clean (95/63)

1 Push-up

*add one rep to each movement every minute.  For example, on minute 2 athlete will perform 2 power cleans and 2 push-ups.  Continue with this pattern until the prescribed work cannot be completed within the minute.

 

For total score

 

 

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Friday, 29 January 2021

Come join us at our new location: 6024 S. Sheridan Rd.

Skill Work:

10 Hollow rocks

10 Arch raises

20 Hollow/arch swings on bar

1:00 Rest

 

4 Sets

 

Conditioning:

Every minute on the minute, for 20 minutes:

1- 0:30 D-ball cleans (100/80)

2- 0:30 Kettlebell goblet squats (53/35)

3- 0:30 Double unders

4- 0:30 Box jumps (24/20″)

5- Rest

 

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Wednesday, 27 January 2021

Come join us at our new location: 6024 S. Sheridan Rd.

Skill Work:

0:20 Parallette Tuck Hold

Rest 0:30

10 Wall facing shoulder taps

Rest 0:40

4 Sets

 

Conditioning:

Buy in: 1 minute of wall-ball shots (20/14)@(10/9′)

…Rest 1:00 then…

On a 2:00 clock….

8 Thrusters (115/73)

8 Toes to bar

Max calories in remaining time*

1:00 Rest

 

4 rounds for total calories

*2 rounds row for calories, 2 rounds bike for calories

 

 

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Tuesday, 12 January 2021

Come join us at our new location: 6024 S. Sheridan Rd.

This Friday is “Bring -a-Friend”! For every first-time person you bring, your name will be entered into a drawing for 5 free cans of Fitaid. And if your friend signs up, you win a free month of tuition!! One month for each friend that signs up for the on-ramp and joins. 

OPEN GYM Thursdays 1200-1330 starting this week!

Gym will be closed this Saturday, 16 January, due to the KO in the OK Competition.  Come support the Ape Nation!

 

Strength:

Hang squat clean

3 @ 70%

3 @ 70%

3 @ 75%

3 @ 75%

For quality of lifts

Conditioning:

Every 2 minutes on the minute, perform the following:

1 – 2:00 Bike

2 – 18 Toes to bar and rest

3 – 2:00 Row

4 – 24 Wall-ball shots and rest (25/16)@(10/9′)

5 – 2:00 Ski erg

6 – 30/20 Push-ups

7 – 2:00 Rest

Every 1 minute on the minute, perform the following:

1 – 1:00 Bike

2 – 9 Toes to bar and rest

3 – 1:00 Row

4 – 12 Wall-ball shots and rest (25/16)@(10/9′)

5 – 1:00 Ski erg

6 – 15/10 Push-ups

 

For quality of work and total calories on machines

 

 

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Monday, 04 January 2021

Come join us at our new location: 6024 S. Sheridan Rd.

Skill:

0:30 Hollow hold

0:30 Rest

0:30 Hollow hold on bar

0:30 Rest

5 sets

 

Conditioning:

Every minute on the minute for 10 minutes:

Odd minutes: 0:30 Pull-ups

Even minutes: 0:30 Double-unders

…Rest 3:00 then…

As many rounds and reps as possible in 10 minutes of:

10 Double dumbbell push press (50/35)

12 Double dumbbell front rack lunges (50/35)

14 Abmat butterfly sit-ups

 

For total score

 

 

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Saturday, 02 January 2021

Come join us at our new temporary home, 6024 S. Sheridan Rd!

Strength:

Deadlift
Every 2:00 on the minute for 10:00:

5 connected reps

Set 1/2: 65%
Set 3/4: 75%
Set 5: 80%

For quality of lifts

Conditioning:

Every 2:30 for 15 minutes (6 sets):

10 Double dumbbell power cleans (50/35)

12/10 Cal row

25ft Handstand walk

 

 

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Tuesday, 24 November 2020

Conditioning:

Every minute on the minute, for 20 minutes, perform the following:

Odd minutes: 15/12 Calories biked

Even minutes: 10 GHD Sit-ups

 

For quality of work

 

 

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Wednesday, 04 November 2020

2013 Flashback!

Skill:

4 Strict Pull-up + 5 sec hold with chin over bar

1:00 Rest

 

5 Sets

 

Conditioning:

Every minute on the minute:

Minute 1: 10 Toes to bar

Minute 2: 8 D-Ball cleans (100/80)

Minute 3: 6 Double dumbbell box step overs (50/35)@(20″)

Minute 4: 4 Perfect push-ups

Minute 5: 2 Strict handstand push-ups

Minute 6: Rest

 

3 Rounds

 

 

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Wednesday, 21 October 2020

Skill 1:

3/3 Hollow Rock to Arch (3 ea direction)

1:00 Rest

10 Double Dumbbell Maltese Press*

1:00 Rest

5 Sets

*moderate weight, but each 10 should be done unbroken

FC Skill challenge:

Max reps single-unders

2 Attempts

 

Strength:

EMOM for 15 minutes:

1 Squat clean (70-75% of 1-rep clean)*

 

For quality of movement
* maintain same load throughout all rounds

 

 

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Saturday, 10 October 2020

Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge!

Skill:

10 Hollow Rocks

10 Arch Raises

20 Arch/hollow swings on bar

1:00 Rest

5 Sets

 

Conditioning:

E3MOM for 21 minutes:

3 Squat snatches (125/83)

5 Burpees over bar

7 Pull-ups

 

 

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