Saturday, 30 September 2017

For time:
50 wall-ball shots
15 cleans, 135 lb.
50 wall-ball shots
10 cleans, 185 lb.
50 wall-ball shots
5 cleans, 225 lb.

Men use 20-lb. ball to 10-ft. target
Women use 14-lb. ball to 9-ft. target and clean 95-135-155 lb.

Post time to comments!

Friday, 29 September 2017:

For time:
120 double-unders
60 chest-to-bar pull-ups
60 hang power snatches
120 double-unders

Men use 95-lb. barbell
Women use 65-lb. barbell

Post time to comments!

Thursday, 28 September 2017

9-15-21 reps for time of:
Bar-facing burpees
Men use 95 lb.
Women use 65 lb.
Post time to comments!

Wednesday, 27 September 2017

Rest Day! 
*We have a "goals" board up in the gym, but what have you done to work towards your goal? If you haven't thought about it, try working technique, or get a few sets of reps in of the movement you are working towards before or after class! *

Tuesday, 26 September 2017

Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps

Post loads to comments.

Monday, 25 September 2017

6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters
Post time to comments.

Saturday, 23 September 2017

7 rounds NOT for time of:
            3 Hang power cleans
            3 Front Squats

            *Work up to a challenging weight and sustain it for all 7 rounds

Friday, 22 September 2017

30-20-10 reps for time of:
            Wallballs (20/14)

Thursday, 21 September 2017

*NO PM CLASS TODAY due to the Samurai CrossFit Family Dinner - See Facebook event for details. The 0530 class is still on.*

4 rounds:
800m Sprint
Rest as needed between rounds

Wednesday, 20 September 2017

            Rest day

*If you’re looking for a good active recovery on Wednesdays, try a yoga class at the Natatorium. Classes start at 1725 in the afternoon. It's inexpensive and a great way to work on balance, flexibility, and coordination.

Tuesday, 19 September 2017

            26-min partner AMRAP:
            6 deadlifts, each
            9 bar-facing burpees, synchronized
            9 bar muscle-ups, each (scale with 9 pull-ups and 9 dips)
            55 ft 2-handed farmer carry, each (45/25# KB in each hand)

L1: 185/95#
L2: 225/135
L3: 275/185

Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces.
Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees.
He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.

Monday, 18 September 2017

“Cluster Fran”
21-15-9 reps of:
Squat-clean thrusters

L1: 45/35 and ring rows or bent-over barbell rows
L2: 65/45
L3: 95/65

Friday, 15 September 2017

For time:
snatches, 30 reps

Level 1: 75/55
Level 2: 125/85
Level 3:155/115
Post time to comments.

*note: consistent mechanics > load . Today is your opportunity to drill technique

Thursday, 14 September 2017

5 rounds for time of:
Swim 100 yards
30 push-ups
Post time to comments.


Wednesday, 13 September 2017

**Tomorrow's class will be held at the Natatorium pool on the east side! Please arrive a few minutes early to throw on a swimsuit and meet at the pool by class start (5:30 am/5:30 pm) 

Make up a training day you missed this week or...

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.