YOGA TONIGHT @ 6:30pm
Bring your own mat please!
Strength-
A1. Pause Front Squat - 5 sets of 3 Reps @ 32X1 Tempo15,12,9
Monday, September 30, 2013
Tuesday 10/1
15,12,9
Sunday, September 29, 2013
Monday 9/30
Strength-
A. 12 min to build to 5 RM TnG Power Clean
L1 - 5RM TnG Hang Power Clean
WOD-
7 Min Ascending Ladder AMRAP-
3 Power Cleans
3 Toes to Bar
6 Power Cleans
6 Toes to Bar
9 Power Cleans
9 Toes to Bar
12/12, 15/15, etc.....
L1 - 75/45, Sit ups
L2 - 95/65, Knees to Elbows
L3 - 135/95, Toes to Bar
A. 12 min to build to 5 RM TnG Power Clean
L1 - 5RM TnG Hang Power Clean
WOD-
7 Min Ascending Ladder AMRAP-
3 Power Cleans
3 Toes to Bar
6 Power Cleans
6 Toes to Bar
9 Power Cleans
9 Toes to Bar
12/12, 15/15, etc.....
L1 - 75/45, Sit ups
L2 - 95/65, Knees to Elbows
L3 - 135/95, Toes to Bar
Thursday, September 26, 2013
Friday 9/27
Strength:
EMOM for 14 minutes:
Odd: 6 Thrusters
Even: 6 pull ups
Level 1: 55/45
Level 2: 95/65
Level 3: 135/85
Wod:
21-15-9
deadlifts Odd: 6 Thrusters
Even: 6 pull ups
Level 1: 55/45
Level 2: 95/65
Level 3: 135/85
Wod:
21-15-9
Wednesday, September 25, 2013
Thursday 9/26
Strength:
A1. Bench Press
4 sets of 8 (tough weight)
A2. Single Arm KB/DB rows
4 sets of 6 each arm
Wod: 
Tuesday, September 24, 2013
Wednesday 9/25
strength:
A. Level 1
Hang Power Snatch : 15 minutes working on form
Level 2:
Power Snatch + OHS
15 minutes building to tough weight
LEvel 3:
Snatch + Hang Snatch + OHS
15 minutes to build to max complex
Monday, September 23, 2013
Tuesday 9/24
YOGA TONIGHT @ 6:30pm
Please bring your own mat!
Strength:
A1. Back Squat 4 sets of 10 reps
A2. Snatch pulls 4 sets of 3 reps
A3. Plank hold
Level 1: 1 minute total with no weight
Level 2: 1 minute w/ 25/10#
Level 2: 1 minute w/ 25/10#
Level 3: 1 minute w/ 45/25#
Wod: 21-15-9
Power Cleans
Burpees
Level 1:75/55 Sunday, September 22, 2013
Monday 9/23
Strength:
A. Squat clean- 10 minutes work
Level 1: clean form/technique
Level 2: squat clean technique work
Level 3: build to tough weight in 5 sets
B. AMRAP Pull ups
1 set one attempt get as many as you can
15 minute AMRAP
15 Wall balls
12 Toe to bars
9 kb swings
Level 1: 14/10#,abmat sit up, 35/26#
Thursday, September 19, 2013
Friday 9/20
Strength-
A1. CG Bench Press - 6.6.3.3.2
A2. 2 Stop Clean Pull (2in off floor then Bottom of Knee then explode up): 5 sets of 2 reps
WOD-
For Time-
20 T2B
50 Wall Balls
50 Overhead Walking Lunges
20 T2B
600 m run
L1 - 10/no plate, knees to elbows, 400m rub
L2 - 25/10#, knees to elbows
L3- 45/25#
Wednesday, September 18, 2013
Thursday 9/19
Strength-
A. Hang Snatch - 8 min to find Max Triple
B1. Hang Snatch - 3 sets of 3 Reps @ 80% of A
B2. Snatch Grip RDL - 3 sets of 8 Reps
WOD-
10 Min AMRAP
4 TnG Squat Cleans
10 Squat Thrusts
100 m Sprint
L1 - Hang Squat Clean 75/45#
L2 - 135/85#
L3 - 185/105#
Tuesday, September 17, 2013
Wednesday 9/18
Strength-
A. Clean and Jerk with pause @ Knees - 3 sets of 2
L1- work hang clean and jerk
B1. Push Press - 3.2.1
B2. L-Sit Hold - 3 Sets of 45 Sec. Hold
WOD-
3 Rounds for time-
400 m Run
21 Burpees
12 Push Press
L1 - 200m Run, 75/45#
L2 - 95/65#
L3 - 135/95#
Monday, September 16, 2013
Tuesday 9/17
YOGA TONIGHT @ 6:30pm
Please Bring Your Own Mat!
Strength -
A1. Back Squat - 6.6.3.2-Rest 4 Min-
4 Min Amrap
8 KB Swings
8 HSPU
L1 - 135/85#, Push ups, 35/26#
L2 - 185/125#, Ring/Deficit Push ups, 53/35#
L3 - 225/145#, HSPU, 70/53#
Sunday, September 15, 2013
Monday 9/16
If you signed up for the Lurong Paleo Challenge please let us know so we can get you started!
Strength -
A1. Pause Front Squat (3 Sec Pause) into Push Jerk - 4 Sets of 3 Reps @ aprox. 70% max of Clean & Jerk
Friday, September 13, 2013
"I Got It From My Mama"
We hope everyone is excited as we are for tomorrow! As a reminder we
are closed all day tomorrow due to us hosting our first mom's only
competition! Feel free to come by and cheer on the competitors! Or feel
free to stop by and help volunteer! (We ask all our volunteers to please
arrive no later than 8 AM and to wear their CrossFit RedZone shirt,
preferably their red ones)
Here is the schedule and heats for tomorrow's "I Got It From My Mama" competition:
*Please keep in mind that the heat times are on a tentative schedule, so actual heat time may vary but this is as close as we can schedule them for now.
Athlete check in begins at 8:15 AM and will go until 8:45
Mandatory Athlete meeting at 8:45 AM to go over standards and wods
9 AM is our first heat!
We will have a warm up area set up outside, it is looking to be a beautiful day out tomorrow so plan on bringing tents to hang outside and relax between wods!
Heats:
Here is the schedule and heats for tomorrow's "I Got It From My Mama" competition:
*Please keep in mind that the heat times are on a tentative schedule, so actual heat time may vary but this is as close as we can schedule them for now.
Athlete check in begins at 8:15 AM and will go until 8:45
Mandatory Athlete meeting at 8:45 AM to go over standards and wods
9 AM is our first heat!
We will have a warm up area set up outside, it is looking to be a beautiful day out tomorrow so plan on bringing tents to hang outside and relax between wods!
Heats:
|
Wod 1-
Clean Plate Club
|
|
|
|
|
Heats
|
Name
|
Time
|
Division
|
|
Heat 1
|
|
9:00 AM
|
|
|
Nicole D'Ambrosio
|
|
RX
|
|
|
Dionne
Dunham
|
|
RX
|
|
|
Debra Sullivan
|
|
Scaled
|
|
|
Lori
Rohrbacher
|
|
Scaled
|
|
|
|
|
|
|
|
Heat 2
|
|
9:15
|
|
|
Jes Mulloy
|
|
|
RX
|
|
Elizabeth Warren
|
|
RX
|
|
|
Susan
Carlucci
|
|
Scaled
|
|
|
Melissa
Della Corte
|
|
Scaled
|
|
|
|
|
|
|
|
Heat 3
|
|
9:30
|
|
|
Kerrie
Glassman
|
|
RX
|
|
|
Amy Wolcheski
|
|
RX
|
|
|
Laura
Rotondo
|
|
Scaled
|
|
|
Lorena
Jackson
|
|
Scaled
|
|
|
|
|
|
|
|
Heat 4
|
|
9:45
|
|
|
Dionne
Dunham
|
|
RX
|
|
|
Mikki Durkin
|
|
|
RX
|
|
Lucy
Adamcheck
|
|
Scaled
|
|
|
Maria Guzman
|
|
Scaled
|
|
|
dana vasquez
|
|
Scaled
|
|
|
Wod 2-
Carrying The Twins
|
|
||
|
Heats
|
Name
|
Time
|
Division
|
|
Heat 1
|
|
10:15 AM
|
|
|
Nicole D'Ambrosio
|
|
RX
|
|
|
Dionne
Dunham
|
|
RX
|
|
|
Debra Sullivan
|
|
Scaled
|
|
|
Lori
Rohrbacher
|
|
Scaled
|
|
|
|
|
|
|
|
Heat 2
|
|
10:35
|
|
|
Jes Mulloy
|
|
|
RX
|
|
Elizabeth Warren
|
|
RX
|
|
|
Susan
Carlucci
|
|
Scaled
|
|
|
Melissa
Della Corte
|
|
Scaled
|
|
|
|
|
|
|
|
Heat 3
|
|
10:55
|
|
|
Kerrie
Glassman
|
|
RX
|
|
|
Amy Wolcheski
|
|
RX
|
|
|
Laura
Rotondo
|
|
Scaled
|
|
|
Lorena
Jackson
|
|
Scaled
|
|
|
|
|
|
|
|
Heat 4
|
|
11:15
|
|
|
Dionne
Dunham
|
|
RX
|
|
|
Mikki Durkin
|
|
|
RX
|
|
Lucy
Adamcheck
|
|
Scaled
|
|
|
Maria Guzman
|
|
Scaled
|
|
|
dana vasquez
|
|
Scaled
|
|
|
Wod 3-
Don’t make me Count to 3
|
|
||
|
Heats
|
Name
|
Time
|
Division
|
|
Heat 1
|
|
11:45 AM
|
|
|
Nicole D'Ambrosio
|
|
RX
|
|
|
Dionne
Dunham
|
|
RX
|
|
|
Debra Sullivan
|
|
Scaled
|
|
|
Lori
Rohrbacher
|
|
Scaled
|
|
|
|
|
|
|
|
Heat 2
|
|
12:00
|
|
|
Jes Mulloy
|
|
|
RX
|
|
Elizabeth Warren
|
|
RX
|
|
|
Susan
Carlucci
|
|
Scaled
|
|
|
Melissa
Della Corte
|
|
Scaled
|
|
|
|
|
|
|
|
Heat 3
|
|
12:15
|
|
|
Kerrie
Glassman
|
|
RX
|
|
|
Amy Wolcheski
|
|
RX
|
|
|
Laura
Rotondo
|
|
Scaled
|
|
|
Lorena
Jackson
|
|
Scaled
|
|
|
|
|
|
|
|
Heat 4
|
|
12:30
|
|
|
Dionne
Dunham
|
|
RX
|
|
|
Mikki Durkin
|
|
|
RX
|
|
Lucy
Adamcheck
|
|
Scaled
|
|
|
Maria Guzman
|
|
Scaled
|
|
|
dana vasquez
|
|
Scaled
|
|
|
Wod 4
(Finals)- Because I said So
|
||
|
|
1:15
|
Division
|
|
|
|
|
|
TBD
|
|
RX
|
|
TBD
|
|
RX
|
|
TBD
|
|
RX
|
|
TBD
|
|
Scaled
|
|
TBD
|
|
Scaled
|
|
TBD
|
|
Scaled
|
Thursday, September 12, 2013
Friday 9/13
Strength:
A1. Back Squat
3 sets of 12
A2. Clean pulls
3 sets of 3
Wod:
"Elizabeth"
21-15-9
21-15-9
power cleans
ring dips
Level 1: 75/45 box dips
Level 2:95/box dips
Level 3:rx
Wednesday, September 11, 2013
Thursday 9/12
Strength:
A1. Push jerk X2 + split jerk X1
5 sets of complex
Level 1: split jerk form work
Level 2: form work on complex
Level 2: form work on complex
Level 3: find max for complex
A2. DBU Skill work
All levels: 1 minute of DBU skill work for 5 sets
Wod:
7 minute amrap
5 lateral burpee bar hops
7 deadlifts
20 dbu's
Level 1: burpees,135/85, 50 singles
Level 2: 205/125, dbu
Level 3: 255/155, dbu
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