Some of the toughest CrossFit workouts can be a single movement for max reps (ex: 7 min max burpees). Today we put our focus on the clean. The Olympic lift the “clean” is something that requires coordination, explosiveness, timing and strength. I placed strength as the least important element of this lift because even big strong guys/gals can still struggle with this movement.

Our classes battled a mental test of picking their own weight to endure for 5 minutes. Go light and fast, it hurts. Go heavy and a little slower, it hurts! Have fun!

Our gym highest score for the day- Jake Fanning; 135 x 40 reps = 5400

SKILL
15 sets
complete the complex once every 2:00 minutes
1- Deadlift (clean grip)
1- Hang Power Clean
1- Front Squat
release and drop bar to floor
1- Full Squat Clean
**increase load every set if possible, work footwork and speed under bar

WOD
5 minutes- As Many REPS As Possible
Squat Cleans
Score = load x reps

*Athletes choose their own load

Today we tackled the Crossfit main-site WOD in addition to a Rogue favorite! Today was sunny with a slight nip in the air but with temperatures starting to rise and the Open apon us the intensity of the workouts has been at another level lately!

Skill
Weight Pull-up
7×1
1- Weight pull-up every 90 seconds

WOD
As many reps as possible in 20 minutes
Run 150 meters
Max push-ups
- Toes on 45 lbs plate chest to deck push-ups
- Any pause in movement and athlete must run 150 meters
- Score total push-ups done during the 20 minutes

Today’s style of workout is one that Graham started using a few years ago and has really became a regular format here. It involves giving athletes multiple tasks usually max efforts to do inside of a fairly tight time cap. On top of being a great intense workout it’s good competition prep and forces athletes to get moving and perform under the pressure of the clock!

Skill
Rowing
Push press
Hand stand

WOD
30 Minutes
Find 5 rep max push press
Row 750 meters for time
add and score three handstand attempts for time
50 Deadlift for time 155/105 elite use body weight
-Complete and score in any order, finish all 4 inside the thirty minute cap.

Today was an awesome day at the gym!! We had a packed house and put 40 people through the 12.1 Open workout! Fire breathers and 2011 regional standouts Brad Berlin and Jen Osborn came into town and helped crank up our intensity a notch! The final heat was crazy and produced the top scores of the day! Following the open workout Savanna and Graham led a recovery seminar! Every athlete who attended learned a ton!

WOD
7 Minutes
Burpees
Jump and touch target 6″ above reach

We are officially holding the first open workout tomorrow at 10 and 11am. We’ve had a few people go through it and do a great job its a tough one! I would love to see heats consistently running the entire two hours! I don’t want 20 people 11:30 to showing up and to get in the final heat! Were excited to for tomorrow because we also have the recover seminar following the open workout at 12:30! See you guys then!

Skill
7- Toes to bar
5- Dumbbell press
3- Broad jumps (max distance, singles, no triple jumping)
Alex Whitsel- 10″7 standing broad jump!

WOD
50 Ab mat sit-up medball toss
1000 meter row

We learn to pushup and shoulder press first but sometimes seem to stay away from the dip. It is one of the most demanding exercises on the shoulders, triceps and chest but its often forgot when developing upperbody strength. Maybe because it is very difficult! Today we worked some variations and progressions to the strict dip and kipping dip. The workout was awesome for everyone today. Double unders are always fun to take on and we were excited to get some running in during February!

SKILL
10 minutes
75- Ring Dips
*achieve 75 reps in as few sets as possible
*work on ring dip development and variations of the dip

WOD
5 Rounds
150m run
21- wallball (20/14)
50- double unders

There was nowhere to hide in today’s workout. Hang power cleans into alternating lunges with weight kept a barbell on athletes the entire workout. Each drop was a big loss in time and energy especially on the lunges. Focus and an ability the ability to grind through an intense burn were keys to success on this WOD!

**** The first Open workout is released tonight*****
We will be holding the workouts on Saturday at 10 am and 11am
You be allowed to do the workouts during the open gym times if you cannot make it or want some extra practice!

Skill
15 Minutes
Hang power clean
Find 5, 3, and 1 rep max

Nick Walstra- 275, 285, 305

WOD
Hang power clean 95/65 elite 135/95
10-9-8-7-6-5-4-3-2-1
Alternating lunge 95/65 elite 135/95
20-18-16-14-12-10-8-6-4-2

305!!

Learning to attack workouts hard and fast is the only way to push your fitness and Crossfit game to the next level! Today was the second consecutive day there was built in rest during our workout. Intervals encourage a fast pace and train the body to move faster than it is used to. Intervals are a great way to intensify your training and break through previous plateaus!

Skill
Deadlift
5×3
3- every :90 seconds

WOD
Alternating Tabata
Sumo deadlift high pull 95/65
Box Jumps 24/20
16 Total intervals
- Alternate exercises SDHP, box jumps, SDHP….
- Score lowest interval from each exercise and total scores!

Today’s workout got tough fast! The burpee/push-up/burpee combo was a new and tricky combo that lit up the upper-body. However built in rest kept athletes attacking the workout the entire time. This was a really fun way to open up the week!

Skill
15 Minutes
Superset
Double kettlebell clean x7
w/
Floor press x 5

WOD
5 Rounds (elite 7 rounds)
7 Burpees
15 Hand release push-ups
7 Burpees
10 Pull-ups (elite chest to bar)

rest 1 minute after each round

PARTNER WOD
10- wall climbs
20- box jumps
30- burpees
40- pushups
500m run
60- line jumps (over and back= 1)
70- air squats
800m run

*Each partner must perform the prescribed reps, partners will also complete run together at same time.
*Each team must also hold a 45lb or 25lb plate during the entire workout. The plate must never touch the ground until the WOD is completed. Switch off plate hold during run as desired.

From February 18, 2012