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#
Monday, September 16, 2013
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:
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Wod 1-
Clean Plate Club
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Heats
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Name
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Time
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Division
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Heat 1
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9:00 AM
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Nicole D'Ambrosio
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RX
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Dionne
Dunham
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RX
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Debra Sullivan
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Scaled
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Lori
Rohrbacher
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Scaled
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Heat 2
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9:15
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Jes Mulloy
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RX
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Elizabeth Warren
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RX
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Susan
Carlucci
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Scaled
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Melissa
Della Corte
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Scaled
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Heat 3
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9:30
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Kerrie
Glassman
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RX
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Amy Wolcheski
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RX
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Laura
Rotondo
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Scaled
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Lorena
Jackson
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Scaled
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Heat 4
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9:45
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Dionne
Dunham
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RX
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Mikki Durkin
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RX
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Lucy
Adamcheck
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Scaled
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Maria Guzman
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Scaled
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dana vasquez
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Scaled
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Wod 2-
Carrying The Twins
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||
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Heats
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Name
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Time
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Division
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Heat 1
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10:15 AM
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|
Nicole D'Ambrosio
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RX
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Dionne
Dunham
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|
RX
|
|
|
Debra Sullivan
|
|
Scaled
|
|
|
Lori
Rohrbacher
|
|
Scaled
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|
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|
|
|
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Heat 2
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10:35
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Jes Mulloy
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RX
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|
Elizabeth Warren
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RX
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Susan
Carlucci
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Scaled
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Melissa
Della Corte
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|
Scaled
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Heat 3
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10:55
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Kerrie
Glassman
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RX
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Amy Wolcheski
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RX
|
|
|
Laura
Rotondo
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Scaled
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|
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Lorena
Jackson
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|
Scaled
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Heat 4
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11:15
|
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Dionne
Dunham
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RX
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|
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Mikki Durkin
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|
RX
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|
Lucy
Adamcheck
|
|
Scaled
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|
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Maria Guzman
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Scaled
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dana vasquez
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Scaled
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Wod 3-
Don’t make me Count to 3
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||
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Heats
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Name
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Time
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Division
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|
Heat 1
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11:45 AM
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Nicole D'Ambrosio
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|
RX
|
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Dionne
Dunham
|
|
RX
|
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|
Debra Sullivan
|
|
Scaled
|
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Lori
Rohrbacher
|
|
Scaled
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Heat 2
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12:00
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Jes Mulloy
|
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RX
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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
|
|
|
|
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|
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Heat 4
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12:30
|
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|
Dionne
Dunham
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|
RX
|
|
|
Mikki Durkin
|
|
|
RX
|
|
Lucy
Adamcheck
|
|
Scaled
|
|
|
Maria Guzman
|
|
Scaled
|
|
|
dana vasquez
|
|
Scaled
|
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Wod 4
(Finals)- Because I said So
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||
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1:15
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Division
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TBD
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RX
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TBD
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RX
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TBD
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RX
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TBD
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Scaled
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TBD
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Scaled
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TBD
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Scaled
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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
Tuesday, September 10, 2013
Wednesday 9/11
Russ from Progenex will be here sampling all of Progenex recovery and protein drinks. He will have his table set up from 4:30pm till 7:30pm. Please stop in and pay him a visit.
Strength:
A. Hang squat clean 4 sets of building to a tough triple weight
B. 50 t2b (must be done in sets of 5 UB)
Level 1: 50 abmat sit ups
Level 2: K2E in sets of 5 or t2b in set of 3 UB
Level 3: rx
Wod:
5 rounds for time
20 wall balls
10 CTB pull ups
Level 1: 4 rounds, 14/10, ring rows
Level 2: 5 rounds, 20/14, pull ups
Level 3: AS RX and wall balls must be UB
Tuesday 9/10
YOGA TONIGHT @ 6:30
Remember to bring your mat
Tomorrow - Russ from Progenex will be here sampling all of Progenex recovery and protein drinks. He will have his table set up from 4:30pm till 7:30pm. Please stop in and pay him a visit.
Strength:
A. 12 minutes of working on 2 TNG snatches
Level 1: hang power snatch form work
Level 2: form work for TNG snatch
Level 2: form work for TNG snatch
Level 3: find tough 2 TNG power snatch
B. Max Effort plank hold
Level 1: longest time no plate
Level 2: longest time with 25/10
level 3: longest time with 45/25
Wod:
4 rounds for time:
15 KB swings
15 burpees
15 box jumps
Level 1: 35/26, 20"/16"
Level 2: 53/35, 24"/20"
Level 3: 70/35, 24"/20"
Sunday, September 8, 2013
Monday 9/9
Strength:
A1. Snatch Balance 1.1.1.1
Level 1: OHS form work 3.3.3.3
Level 2: Snatch balance form work 1.1.1.1
Level 3: tough weight
A2. Walking lunges with kb's: 4 sets of 1 gym length (2 options for holding the kb's, either down by sides or up at shoulder height in a kb clean position)
Wod:
10 minute amrap
10 HR push ups
10 walking lunges
10 pull ups
10 air squats
Level 1: ring rows
level 2: pull ups
level 3: CTB pull ups
Thursday, September 5, 2013
Friday 9/6
Strength-
A1. CG Bench Press - 3 sets of 5 reps
A2. Hollow Rocks - 3 sets of 15 reps
A3. Clean Pulls - 3 sets of 5 reps
WOD -
20 min AMRAP-
200 m Run
10 wall balls
10 dead lifts
10 burpees
L1 - 135/85
L2 - 165/105
L3 - 205/135
Wednesday, September 4, 2013
Thursday 9/5
A. EMOM for 12 mins
2 snatches at 75% + 5 toes to bar
L1- 2 Hang Snatch + 8 sit ups
L2- 2 snatches + 5 knees to elbows
L3- RX
WOD-
10 - 1
Front squats (each set starts from floor)
CTB pull ups
Box jumps
L1- 75/45#, ring rows
L2- 135/85#, pull ups
L3- 165/105#, CTB
Tuesday, September 3, 2013
Wednesday 9/4
Strength -
A1. Back Squat -
10.8.6.4.2
Rest 60 sec.
A2. Hand stand push up work -
Lvl 1 - work Dumbbell/KB strict press, 5 sets of 10 reps
Lvl 2 - work handstand hold, 5 sets of 1 min hold
Lvl 3 - 5 sets of 10 reps, work kipping!
Rest 60 sec
A3. L sit hold -
Lvl 1 - Hanging L-Sit, 5 sets of 30 sec.
Lvl 2 - pBar L-sit, 5 sets of 30 sec.
Lvl 3 - L-sit on ring dip - 5 sets of 30 sec
WOD-
6 min AMRAP-
10 push press
10 burpees over the bar
Lvl 1 - 75/45#, burpees
Lvl 2 - 95/65#
Lvl 3 - 136/95#
Monday, September 2, 2013
Tuesday 9/3
YOGA TONIGHT @ 6:30
Bring a mat!
A. 12 min to find 2RM Hang Power Clean
B. Hang Power Clean - 30 reps for time at 75% of A
WOD-
As Fast As Possible-
100 KB Swings
Every time you stop 10 push ups
Lvl 1 - 35/26#
Lvl 2 - 53/35#
Lvl 3 - 70/53#
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