MARCH 2017
03/31/2017
FRIDAY
MOBILITY: BACK AND SHOULDERS 15:00 FOAM ROLL/BANDS
METCON: (COMPARE TO CFS WORKOUT "COCOBOLO")
12:00 AMRAP 20 CALORIE ROW 40 WALL BALLS (20#/14#) 60 PUSH PRESS (95#/65#) 80 DOUBLE UNDERS
Posted on 03/30/2017 at 10:12 PM | Permalink | Comments (0)
03/30/2017
THURSDAY
OLY (WEEK 5): CLEAN & JERK
6:00 ALTERNATING EMOM EVEN MINUTES = 2 CLEANS ODD MINUTES = 2 JERKS
10:00 ALTERNATING EMOM EVEN MINUTES = 1 CLEAN ODD MINUTES = 1 CLEAN & JERK
*ATHLETE CHOOSES LOADS
METCON: 10 AIR SQUATS 10 KETTLEBELL SWINGS (55#/35#) 10 ABMAT SIT UPS X7
Posted on 03/29/2017 at 07:21 PM | Permalink | Comments (0)
03/29/2017
WEDNESDAY
SKILL TEST: 25:00 TO COMPLETE THE FOLLOWING: 100 DOUBLE UNDERS 50 PULL UPS 40 HANDSTAND PUSH UPS 30 TOES-2-BAR
*COMPLETE DESIGNATED REPS OF EACH MOVEMENT AS FAST AS POSSIBLE **REST AS NEEDED BETWEEN MOVEMENTS (MUST BE COMPLETED IN THE 25:00 TIME CAP) ***MOVEMENTS CAN BE COMPLETED IN ANY ORDER THE ATHLETE CHOOSES ****SCORE = TOTAL WORKING TIME
METCON: (COMPARE TO CFS WORKOUT "20160912")
21-15-9 ALTERNATING DB SQUAT SNATCHES (50#/35#) PUSH UPS (HR) *PROGRAMMED BY JFF P
03/28/2017
TENOSHA TRASH PICK UP
Our quarterly Tenosha Trash Pick Up will be this Saturday (April 1st) from 10AM-11AM. Traffic vests, gloves, trash bags BEER and DONUTS will be on hand. Open gym will follow at 11AM. Come on out and give Tenosha a good spring cleaning.
Posted on 03/28/2017 at 02:35 PM | Permalink | Comments (0)
03/28/2017
TUESDAY
STRENGTH (WEEK 6 - FINAL WEEK): BACK SQUAT EVERY 2:00
5 BACK SQUATS X4
4 BACK SQUATS X4
*USE HIGHEST 5RM AND 4RM LOADS FROM PREVIOUS WEEKS
METCON: 10:00 AMRAP 12 BOX JUMPS (24"/20") 50FT DB SUITCASE LUNGE (50#/35#)
Posted on 03/27/2017 at 09:20 PM | Permalink | Comments (0)
03/27/2017
MONDAY
METCON: ORIGINALLY PROGRAMMED BY VETTE CITY CROSSFIT
"SMITTY" PARTNER WOD
400M RUN (TOGETHER) 40 POWER CLEANS (95#/65#) 40 FRONT SQAUTS 40 PUSH JERKS 40 BACK SQUATS 40 OVER-THE-BAR BURPEES X3
FINISH THE WORKOUT WITH A 400M RUN (TOGETHER)
*40:00 TIME CAP **2 PERSON TEAMS WITH 1 ATHLETE WORKING AT A TIME (WITH THE EXCEPTION OF THE 400M RUN) ***CLICK ON THE PICTURE BELOW FOR MORE INFO ABOUT "SMITTY"
Posted on 03/26/2017 at 02:38 PM | Permalink | Comments (0)
03/24/2017
FRIDAY
METCON: OPEN WORKOUT 17.5
9 THRUSTERS (95#/65#) 35 DOUBLE UNDERS X10
*40:00 TIME CAP
Posted on 03/23/2017 at 08:29 PM | Permalink | Comments (0)
03/23/2017
THURSDAY
ATHLETE'S CHOICE: 15:00 MOBILITY WORK OR 15:00 SKILL WORK
METCON: "HELEN" (COMPARE TO CFS WORKOUT "HOSE VAC")
400M RUN 21 KETTLEBELL SWINGS (55#/35#) 12 PULL UPS X3
*15:00 TIME CAP
Posted on 03/22/2017 at 08:46 PM | Permalink | Comments (0)
03/22/2017
WEDNESDAY
OLY (WEEK 4): CLEAN & JERK
6:00 ALTERNATING EMOM EVEN MINUTES = 3 CLEANS ODD MINUTES = 3 JERKS
6:00 ALTERNATING EMOM EVEN MINUTES = 2 CLEANS ODD MINUTES = 2 JERKS
6:00 ALTERNATING EMOM EVEN MINUTES = 1 CLEAN ODD MINUTES = 1 CLEAN & JERK
*ATHLETE CHOOSES LOADS
METCON: *ORIGINALLY PROGRAMMED BY CROSSFIT LINCHPIN
50 DOUBLE UNDERS 40 WALL BALLS (20#/14#) 3 CLEAN & JERKS (@ 70% OF 1RM) X2
*10:00 TIME CAP
Posted on 03/21/2017 at 10:04 PM | Permalink | Comments (0)
03/21/2017
TUESDAY
STRENGTH (WEEK 5): BACK SQUAT EVERY 2:00
5 BACK SQUATS X4
4 BACK SQUATS X4
*USE HIGHEST 5RM AND 4RM LOADS FROM PREVIOUS WEEKS
METCON: 2014 REGIONAL WORKOUT #4
21-15-9-6-3 STRICT HANDSTAND PUSH UPS FRONT SQUATS (195#/125#) BAR FACING BURPEES
*20:00 TIME CAP
Posted on 03/20/2017 at 10:21 PM | Permalink | Comments (0)
03/20/2017
MONDAY
OLY (TEST): SNATCH
15:00 TO ESTABLISH 1RM HANG SNATCH
METCON: 3:00 AMRAP 9 BOX JUMPS (20"/20") 7 OVERHEAD SQUATS (75#/55#)
2:00 AMRAP 7 BOX JUMPS (24"/20") 5 POWER SNATCHES
1:00 AMRAP 5 BOX JUMPS (30"/24") 3 SQUAT SNATCHES
3:00 REST
X2
Posted on 03/19/2017 at 06:52 AM | Permalink | Comments (0)
03/17/2017
FRIDAY
METCON: OPEN WORKOUT 17.4
13:00 AMRAP 55 DEADLIFTS (225#/155#) 55 WALL BALLS (20#/14#) 55 CALORIE ROW 55 HANDSTAND PUSH UPS
Posted on 03/17/2017 at 02:49 PM | Permalink | Comments (0)
03/16/2017
THURSDAY
ATHLETE'S CHOICE: 15:00 MOBILITY WORK OR 15:00 SKILL WORK
METCON: 21-15-9 POWER SNATCHES (75#/55#) PULL UPS
*7:00 TIME CAP
03/15/2017
WEDNESDAY
OLY: CLEAN & JERK 6:00 ALTERNATING EMOM EVEN MINUTES = 4 CLEANS ODD MINUTES = 4 JERKS
6:00 ALTERNATING EMOM EVEN MINUTES = 2 CLEANS ODD MINUTES = 2 JERKS
6:00 ALTERNATING EMOM EVEN MINUTES = 1 CLEAN ODD MINUTES = 1 CLEAN & JERK
*ATHLETE CHOOSES LOADS
METCON: 12 POWER CLEANS (95#/65#) 12 BOX JUMPS (24"/20") 12 WALL BALLS (20#/14#) X7
*14:00 TIME CAP
Posted on 03/14/2017 at 09:41 PM | Permalink | Comments (0)
03/14/2017
TUESDAY
STRENGTH (WEEK 4): BACK SQUAT EVERY 2:00 4 BACK SQUATS X8
*USE 1ST 3 SETS TO WORK UP TO THE ATHLETE'S 4RM FOR THE DAY AND USE THAT SAME LOAD FOR THE REMAINING 5 SETS
METCON: 20:00 AMRAP
M=1000M / F=850M ROW 50 PUSH UPS (HAND RELEASE) 50 FRONT SQUATS (75#/55#) 50 SITUPS 50 PUSH PRESS (75#/55#) 50 HIP EXTENSIONS 50 DEADLIFTS (75#/55#) 50 BURPEES
Posted on 03/13/2017 at 09:44 PM | Permalink | Comments (0)
03/13/2017
MONDAY
METCON: (COMPARE TO CFS WORKOUT "ICON")
60 YARD SHUTTLE RUN 10 TOES-2-BAR 10 HANDSTAND PUSH UPS 60 YARD SHUTTLE RUN 9 TOES-2-BAR 9 HANDSTAND PUSH UPS ...60 YARD SHUTTLE RUN, 1 TOES-2-BAR, 1 HANDSTAND PUSH UP
*60 YARD SHUTTLE RUN = 10 YARDS OUT & BACK X3 **12:00 TIME CAP
Posted on 03/12/2017 at 07:38 PM | Permalink | Comments (0)
03/10/2017
FRIDAY
METCON: OPEN WORKOUT 17.3
WITHIN 8:00 COMPLETE: 6 CHEST-2-BAR PULL UPS 6 SQUAT SNATCHES (95#/65#) X3
7 CHEST-2-BAR PULL UPS 5 SQUAT SNATCHES (135#/95#) X3
WITHIN 12:00 COMPLETE: 8 CHEST-2-BAR PULL UPS 4 SQUAT SNATCHES (185#/135#) X3
WITHIN 16:00 COMPLETE: 9 CHEST-2-BAR PULL UPS 3 SQUAT SNATCHES (225#/155#) X3
WITHIN 20:00 COMPLETE: 10 CHEST-2-BAR PULL UPS 2 SQUAT SNATCHES (245#/175#) X3
WITHIN 24:00 COMPLETE: 11 CHEST-2-BAR PULL UPS 1 SQUAT SNATCH (265#/185#)
Posted on 03/09/2017 at 10:51 PM | Permalink | Comments (0)
03/09/2017
THURSDAY
ATHLETE'S CHOICE: 15:00 MOBILITY WORK OR 15:00 SKILL WORK
METCON: 400M RUN 30 KETTLEBELL SWINGS (55#/35#) X3
*12:00 TIME CAP
Posted on 03/08/2017 at 07:49 PM | Permalink | Comments (0)
03/08/2017
WEDNESDAY
OLY: CLEAN & JERK 6:00 ALTERNATING EMOM EVEN MINUTES = 5 CLEANS ODD MINUTES = 5 JERKS
6:00 ALTERNATING EMOM EVEN MINUTES = 3 CLEANS ODD MINUTES = 3 JERKS
6:00 ALTERNATING EMOM EVEN MINUTES = 1 CLEAN ODD MINUTES = 1 CLEAN & JERK
*ATHLETE CHOOSES LOADS
METCON: 15 CHEST-2-BAR PULL UPS 25 MEDBALL SQUAT CLEANS (20#/14#) 15 TOES-2-BARS 50 WALL BALLS (20#/14#) 15 TOES-2-BARS 25 MEDBALL SQUAT CLEANS 15 CHEST-2-BAR PULL UPS
*15:00 TIME CAP
Posted on 03/07/2017 at 09:56 PM | Permalink | Comments (0)
03/07/2017
TUESDAY
STRENGTH (WEEK 3): BACK SQUAT EVERY 2:00 4 BACK SQUATS X8
*USE 1ST 3 SETS TO WORK UP TO THE ATHLETE'S 4RM FOR THE DAY AND USE THAT SAME LOAD FOR THE REMAINING 5 SETS
METCON: 21-15-9 DEADLIFTS (225#/155#) BURPEES *30 DOUBLE UNDERS AFTER EACH ROUND
**12:00 TIME CAP
Posted on 03/06/2017 at 07:55 PM | Permalink | Comments (0)
03/06/2017
MONDAY
OLY (WEEK 5): SNATCH BALANCE EVERY 1:30 2 SNATCH BALANCES @ 100%+ OF 1RM SNATCH X5 *INCREASE LOAD FROM LAST WEEK IF FORM/MECHANICS ARE GOOD TO GO **THIS IS A HEAVING SNATCH BALANCE PROMOTING HEAVIER LOADS ***COACHES/ATHLETES CAN RAISE OR LOWER LOADS AS NEEDED
SNATCH LADDER 1 HANG SNATCH EVERY 1:30 X7 *START WITH 20-30# LESS THAN SNATCH BALANCE LOAD USED ABOVE AND INCREASE BY 5-10# EVERY ATTEMPT **RECORD HEAVIEST SUCCESSFUL ATTEMPT
METCON: 8:00 AMRAP 12 OVERHEAD SQUATS (75#/55#) 12 ABMAT SIT UPS
Posted on 03/05/2017 at 06:32 PM | Permalink | Comments (0)
03/03/2017
FRIDAY
METCON: OPEN WORKOUT 17.2
12:00 AMRAP
50 FT WEIGHTED WALKING LUNGE (50#/35#) 16 TOES-2-BAR 8 DUMBBELL POWER CLEANS (50#/35#) X2
50 FT WEIGHTED WALKING LUNGE 16 BAR MUSCLE UPS 8 DUMBBELL POWER CLEANS X2
Posted on 03/02/2017 at 08:38 PM | Permalink | Comments (0)
03/02/2017
THURSDAY
ATHLETE'S CHOICE: 15:00 MOBILITY WORK OR 15:00 SKILL WORK
METCON: M=15 / F=12 CALORIE ROW 15 WALL BALLS (20#/14#) X4
*10:00 TIME CAP
03/01/2017
WEDNESDAY
OLY: CLEAN & JERK 6:00 ALTERNATING EMOM EVEN MINUTES = 4 CLEANS ODD MINUTES = 4 JERKS
6:00 ALTERNATING EMOM EVEN MINUTES = 3 CLEANS ODD MINUTES = 3 JERKS
6:00 ALTERNATING EMOM EVEN MINUTES = 2 CLEANS ODD MINUTES = 2 JERKS
*ATHLETE CHOOSES LOADS
METCON: (COMPARE TO CFS WORKOUT "OREO SKILLET") 21 KNEES-2-ELBOWS 42 DOUBLE UNDERS 7 THRUSTERS (155#/105#)
*7:00 TIME CAP