Friday 5/30

Don't forget about Regionals weekend! All of the updates are in the newsletter but just some highlights:

- Friday 5/30 Last Class at 3:30pm 

*open gym from 4:30pm - 5:30pm

- Saturday 5/31 : 9am ONLY 
- Sunday 6/1: Closed

See you at Regionals!!

Stength:

A. Snatch Pull + Hang Squat Snatch + Snatch x 5 sets building each set

WOD:

5 Rounds For Time

10 KB Swings

20 Wall Balls

10 DB Snatches

20 Toes to Bar

21 min time cap

L1 - 35/26#, 14/10#, 40/20#, Sit ups

L2 - 53/35#, 20/14#, 55/35#, Knees to Elbows

L3 - 70/53#, 20/14#, 70/50#, TTB

Thursday 5/29

REMINDER- 

Our Friday, Saturday and Sunday schedule:

- Friday 5/30 Last Class at 3:30pm
- Saturday 5/31 : 9am ONLY 
- Sunday 6/1: Closed

**If anyone is planning on heading up tp Canton this weekend for Regionals let one of the coaches know so you can meet up with us!

Strength:

A. Clean Pull + Squat Clean w/ pause at knees - 4 sets building

WOD:

15 min AMRAP 

400 m run

20 DU's

5 Hang Cleans

L1 - 60 singles, 95/65#

L2 - If you dont have DU's 35 Lateral Bar Hops, 135/85

L3 - 185/125#

Wednesday 5/28

Just a reminder that we are running a different schedule this week between Memorial day on Monday and Regionals this weekend. Our schedule is as follows:

- Friday 5/30 Last Class at 3:30pm
- Saturday 5/31 : 9am ONLY 
- Sunday 6/1: Closed

**If anyone is planning on heading up tp Canton this weekend let one of the coaches know so you can meet up with us!

WOD-

Strength:

A1. Front Squat - 6 sets of 3 reps

rest 60 sec

A2. 20m Farmers Walk, heavy as possible per hand x 6 sets

rest 60 sec

WOD:
12,9,6,3

OHS

Box Jumps 24"/20"

L1 - 65/45

L2 - 95/65

L3 - 135/85

Tuesday 5/27

NO YOGA TONIGHT

Strength:

A1. Push Press x 1 Split Jerk x 1 - 4 sets building each set

A2. Pendlay Row - 4 sets x 6 reps

WOD:

8 min AMRAP

15 Thrusters

15 Burpees over the bar

L1 - 65/45

L2- 75/55

L3 - 95/65

Monday 5/26

HAPPY MEMORIAL DAY! Don't forget to start your holiday off right with us this morning by honoring CrossFit's favorite soldier. Our class times are 9am, 11am and 1pm today. 

Memorial Day WOD

"Murph"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Friday 5/23

Hey guys!

We will be having a modified schedule this Monday for memorial day. Class times are 9am, 11am and 1pm. In true CrossFit style we will be doing "Murph," a workout dedicated to the late Navy Lieutenant Michael Murphy of Patchogue, NY who was killed in Afghanistan on June 28th, 2005. Hope to see you guys there for a great workout!

Strength:

A1. front squat 4 sets X 5 reps  
A2. weighted chin up 4 sets X 3 reps 

Wod:

for time

21-15-9

power snatches

HR push ups 

level 1: 65/45

level 2: 95/65

level 3: 115/75

Thursday 5/22

Strength:

A1. Close Grip Bench press 5 sets X 5 reps 

A2. DB bent over row 5 sets X 6 reps per arm 

Wod:

for time:

30 cal on rower 

30 deadlift 

30 toe to bars 

30 box jumps

30 wall balls 

30 burpees 

Level 1: 95/65, 20/18

Level 2: 135/85, 24/20

Level 3: 185/ 105, 30/24

Wednesday 5/21

A. Snatch – build to a tough single
B1. Back Squat 2,2,1,1,1; rest 2-3 minutes
B2. 1 minute Unbroken Double under

Wod:

6 minute amrap

7 thrusters 

7 pull ups 

level 1: 55/45, ring rows 

Level 2: 75/55, pull ups

Level 3: 95/65, CTB pull ups 

Tuesday 5/20

Strength:

A. push press x 1/Split Jerk  x 2 - X 4 sets - building each set
B. 7 minute emom – 10 burpees 

Wod:

 1k row 

15 clean and jerks 

100 air squats

Level 1: 65/ 45

Level 2: 95/65

Level 3: 135/95

Monday 5/19

Strength:

A1. clean grip deadlift  4 sets X 3 reps
A2. weighted dip 4 sets X 3 reps 

A3. Hollow rocks 4 sets X 10 reps

Wod:

for time:

50 overhead walking lunges

40 kb swings 

30 front squats

20 shoulder to overhead 

10 burpees over bar  

* 18 minute time cap

Level 1: 25/ 10, 35/26, 75/46, burpees 

Level 2: 35/15, 53/35, 95/65

Level 3: 45/25#, 70/53#, 135/85(same for S2O)

Thursday 5/15

Strength:

A. EMOM x 8 mins - 2 Hang Squat Cleans @ tough weight

B. Max L-Sit Hold - 3 Attempts for best time

L1 - Hanging

L2 - Paralettes

L3 - Rings

WOD:

6 Min AMRAP

12 KB Swings

12 Box Jumps

L1 - 35/26#, 20/18"

L2 - 53/35#, 24/20"

L3 - 70/53#, 24/20"

Wednesday 5/14

Strength:

A. Hang Squat Snatch - 3.3.2.2.1

WOD:

For Time-

100 Double Unders

50 CTB Pull ups

100 Wall Balls

50 DB Snatches

L1 - 200 Singles, Ring Rows, 30/20#

L2 - 1k Row if no double unders, Pull ups, 50/35#

L3 - 70/45#

Tuesday 5/13

YOGA TONIGHT @ 6:30pm

Please bring your own mat!

Strength:

A1. Back Squat - 6 sets x 3 @ 85% of 1RM

A2. DB Bulgarian Split Squat - 6 sets x 4 each Leg

WOD:
21-15-9 

Thrusters

T2B

Push Ups

L1 - 65/45, Sit ups

L2 - 75/55, Knees to Elbows

L3 - 95/65, Toes 2 Bar

Monday 5/12

Strength:

A1. Bench Press - 5.3.1.5.3.1

A2. Deadlift - 3.2.1.3.2.1

WOD:

10 Min AMRAP

11 Power Cleans

9 S2O

7 Burpees

L1 - 75/45

L2 - 95/65

L3 - 115/85

Friday 5/9

Strength: 

A1. Deadlift 

4 sets of 4 @ 80% 1rm 

A2. DB bent over rows 

4 sets of 5 each arm 

Wod:
21-15-9-6-3 

HSPU 

front squats 

burpees over bar 

*20 minute time cap 

Level 1: 75/55

Level 2: 115/ 85

Level 3: 155/105 

Thursday 5/8

Strength:

A1. Clean pull + hang squat clean + split jerk 

5 sets building each set 

A2. 1 minute amrap dbu 

5 sets 

Wod: 

3 rounds for time 

50 air squats 

15 pull ups 

10 hang power cleans 

Level 1: 95/65, ring rows 

Level 2: 115/85, pull ups 

Level 3: 155/105, ctb pull ups 

Wednesday 5/7

Strength: 

A1. Strict press

4 sets of 4

A2. TGU 

4 sets of 2 each arm not alternating 

Wod: 

For time: 

20 deadlift

20 hr push ups 

20 toe to bars

20 hr push ups 

60 dbu 

20 hr push ups 

20 db snatches 

Level 1: 135/95, sit ups, 150 singles, 35/15

Level 2: 185/125, k2e, dbu, 55/30

Level 3: 245/155, t2b, dbu, 70/45 

Tuesday 5/6

NO YOGA TONIGHT.

Strength:

A. 10 minute emom 

2 snatch @75% 

B. 50 toe to bar 

- must be done in sets of 5 

Wod:

9 minute amrap 

9 kb swings 

9 burpees 

Level 1: 35/26

Level 2: 53/35

Level 3: 70/53

Monday 5/5

Strength:
A1.Back squats 5 sets by 3 reps @ 80%
A2. 20 sec L-sit holds x 5 sets
Level 1: Hang from pull up bar
Level 2: Parallets 
Level 3: In Rings 

Wod: 
5 Rounds 
12 Power Cleans 
6 Shoulder to Overhead 
Level 1: 65/45lbs
Level 2: 95/65lbs
Level 3: 135/85lbs

Friday 5/2

Strength - 

A. Snatch - Build to max in 8 Min

L1 - Form Work 

B. 20 reps for time -  Hang Snatch @ 80% of A

L1 - @ tough weight with perfect form

WOD-

7 Min AMRAP

3 Thrusters

3 CTB Pull ups

6 Thrusters

6 CTB Pull Ups

9 Thrusters

9 CTB Pull ups
12 ...
12.....
15......
15....

etc.....

L1 - 65/45#, Ring Rows

L2 - 75/55#, Pull ups

L3 - 95/65#, CTB