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WOD for Friday 051112 — Click Here For Today’s Schedule
Snatch
Establish 1RM
–Rest–
“Helen”
3 Rounds For Time:
Run 400m
21 KB Swings (52/35)
12 Pullups

Post Snatch Loads and Workout Time to Comments
For the strength segment, take 15 minutes and establish a 1RM Snatch.  Receive the bar in a full overhead squat.

We’ll be performing a different CrossFit Benchmark “Girl” Workout each day this week.  Today is “Helen”, a CrossFit classic! Note that RXd the KB Swings are American.  You can perform with Power Cleans, but you must designate you did along with your score.

Open Gym tonight from 7-7:45pm!

Klokov 196kg Snatch in Slow Motion

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Our new Barbell Basics Course starts next Monday, May 14th! 

More info here.  Just a couple of spots left!

Wanna come? Click here

WOD for Wednesday 050912 — Click Here For Today’s Schedule
Turkish Get Up
Establish 1RM
–Rest–
“Fran”
21-15-9 Reps For Time:
Thrusters (95/65)
Pullups

Post TGU Loads and Workout Time to Comments
For the strength segment, take 15 minutes and establish a 1RM Turkish Get Up.  Switch to a barbell if you can max out the KB loads.

We’ll be performing a different CrossFit Benchmark “Girl” Workout each day this week.  Today is “Fran” a CrossFit classic!  If you’ve done Fran recently and want to try her with a little twist, use two 44-lb KBs for the Thrusters or do Chest to Bar Pullups.

Camille Leblanc-Bazinet Does Fran

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Our second Olympic Weightlifting Intensive Course begins TONIGHT and new Barbell Basics Course starts next Monday, May 14th! 

More info here.  Just a couple of spots left!

Wanna come? Click here

WOD for Sunday 050612 — Click Here For Today’s Schedule
1-arm KB Push Press
3-3-3-max reps-max reps-max reps
–Rest–
For Time:
150 KB Swings (70/52)
Run 400m
When you can no longer swing make note of the number, set down the bell and begin your run. Begin your swings again and make note of the consecutive swings.  When you reach failure, start your second run.  Etc.

Post KB Push Press Loads and Workout Time and Number of KB Swing Sets to Comments
For the strength segment, perform sets of 3 reps per arm with a KB…one arm at a time.  You can use a different load for each arm.  Do not hold a KB in the non-working hand…this will make you really have to tighten your core as you perform your reps.  Sets 4 through 6 are for max reps on each arm.  Just don’t get sloppy.

For the conditioning workout, RXd is with Russian Swings.  If you cannot complete RXd, use the heaviest KB you can handle.  Generally, you should be doing somewhere between 3 and 5 sets of swings.  If you can’t do that, you’re load is too heavy.

ENDURANCE WORKOUT this morning at 9am with Coach Paul!
In 24 minutes
10m broad jumps immediately followed by 100m sprint; recovery run (walk and/or run backwards) to start; goal is for even (within 2 to 3 seconds) splits

KB Push Press Technique Tips

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Now THIS is how you do max reps!

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Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th and new Barbell Basics Course starts Monday, May 14th! 

More info here.  Just a couple of spots left!

Wanna come? Click here

WOD for Saturday 050512 — Click Here For Today’s Schedule
KB Overhead Squat
2-2-2-2-2-2
–Rest–
5 Rounds:
9 Thrusters (95/65)
9 Pullups
Rest 2 minutes between Rounds

Post KB OHS Loads and Time For Each Workout Interval to Comments
For the strength segment, perform double rep OHS with a KB…one arm at a time.  You can use a different load for each arm.  These are much easier if you keep the extended arm totally locked out.

For the conditioning workout, scale movements as necessary.  Swings are Russian.  You should not be scaling HSPUs with Abmats…full ROM always wins.  Do negatives, wall walks, or use a box or bands.

COMMUNITY WORKOUT today at 11am! Bring your friends!

OPEN GYM today from 11-1:30!  (Green room from 11-12 and main room from 12-1:30)

Double KB OHS with 2x 32kg!

Click here to view the embedded video.

Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th and new Barbell Basics Course starts Monday, May 14th! 

More info here.  Just a couple of spots left!

Last day to get your tickets! Click here

WOD for Friday 050412 — Click Here For Today’s Schedule
Power Snatch
3-3-3-1-1-1
–Rest–
3 Rounds For Time:
50 KB Swings (52/35)
30 Toes To Bar
15 Handstand Pushups

Post Power Snatch Loads and Workout Time to Comments
For the strength segment, work up to a heavy single rep Power Snatch.  You can receive the bar in any position above parallel, but start with the bar on the floor.

For the conditioning workout, scale movements as necessary.  Swings are Russian.  You should not be scaling HSPUs with Abmats…full ROM always wins.  Do negatives, wall walks, or use a box or bands.

OPEN GYM tonight from 7-7:45pm!

Coach Burgener on the Power Snatch!

Click here to view the embedded video.

Our second Olympic Weightlifting Intensive Course begins on Tuesday, May 8th and new Barbell Basics Course starts Monday, May 14th! 

More info here.  Just a couple of spots left!