Tuesday, 31 October 2017

Happy Halloween!

If you have a 25/15 lb pumpkin on the porch, bring it!

WOD 1:
10 min AMRAP
8 Dead lifts (185/115)
16 Weighted walking lunges (25 lb/15 lb Pumpkin)
8 Bar over burpees
WOD 2:
4 rounds of -
30 second wall sit
5 thrusters (95/65)

Monday, 30 October 2017

Monday, 30 Oct

3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans
Rest 5 minutes between rounds.

Post number of reps completed each round to comments.

Saturday, 28 October, 2017

Saturday, 28 October, 2017
With a partner; one person working at a time.
2 Rounds:
3 min Max Cal Row
3 min Max Push Ups
3 min Max Tire Flips
3 min Max Goblet Squat 53/35
3 min Max Rope Climbs

Friday, 27 October 2017

Friday, 27 October 2017
30 min AMRAP
800m Run
30 Power Snatches 75/45
30 Sit Ups
5 Deadlifts 245/145

Thursday, 26 October 2017

Thursday, 26 October 2017
Part A)
12 min EMOM (Every Minute on the Minute)
Even minutes: 3 Back Squats at 80%
Odd minutes: 7 Push Press at 90% of Shoulder Press Max
Part B)
For Time
21-15-9
Medicine Ball Cleans
Box Jumps

Tuesday, 24 October 2017

Tuesday, 24 October 2017

For Time:
400m Run
400m Lunge
400m Run

Rest 5 min

For Time:
40 Tuck Jumps
40 Strict Pull Ups
40 Tuck Jumps

Monday, 23 October 2017

Monday, 23 October 2017
Class cancelled due to weather!
Home WOD
For Time:
100 Burpees
Post times to the comments below.

Sunday, 22 October 2017

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

Saturday, 21 October 2017

5 rounds for time of:
25 kettlebell swings (70-lb/53-lb)
25 sit-ups
25 kettlebell deadlift
25 knees-to-elbows

Post time to comments!

Friday, 20 October 2017

On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00. run 400 meters then do 155-lb/105-lb clean and jerks
Rest 1 minutes
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do 155-lb/105-lb clean and jerks

Post reps completed each round to comments!

Wednesday, 18 October 2017

Rest Day

Coach Jess loves JTS resources and wanted to share: Check out their 3 part series on squat technique. Post thoughts to comments below!

Tuesday, 17 October 2017

5 rounds for time:
20 wall balls (20/14)
20 sumo deadlift high pulls (75/45)
20 box jumps (24/20)
200 meter run

Post time to comments below!

Monday, 16 October 2017

***MONDAY MORNING COACH LED CLASS CANCELLED***

Complete as many rounds as possible in 15 minutes of:
50-ft handstand walk/25 shoulder taps/1 minute total handstand hold
50-ft broad jumps
50-ft lunges

Post rounds completed+reps completed to comments below!

Sunday, 15 October 2017

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

Saturday, 14 October 2017

15-12-9 reps for time of:
135/85-lb power cleans

135/85-lb thrusters


Post time to comments

Friday, 13 October 2017

HAPPY FRIDAY THE 13TH!
Since bad things usually happen on Friday the 13th, here's a fun workout specifically for this day


"BAD MEDICINE"
Med Ball (20/14#)
3 rounds for time
400 Meter run with medball
25 wallballs (10/9′)
25 medball cleans
25 OHS with medball



Ball must not drop, cleans are touch and go. You can rest the ball on your body at any point. If ball drops, you must do 5 burpees.


Post time to comments below

Thursday, 12 October 2017

Complete as many rounds as possible in 12 minutes of:
2-50 meter suicide sprints (length of black mat and back, twice)
15 push-ups

20 single-leg squats, alternating

Post rounds completed to comments

Tuesday, 10 October 2017

**Class will be held @ 9 AM today for holiday hours!**


Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts

6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
etc.







lvl 1: men use 24-in. box and deadlift 135 lb. / women use 20 in. box and deadlift  85 lb.
lvl 2: men use 24-in. box and deadlift 185 lb. / women use 20 in. box and deadlift 105 lb.
lvl 3: men use 24-in. box and deadlift 225 lb. / women use 20 in. box and deadlift 155 lb.


Post score to comments





Monday, 9 October 2017

**Class will be held @ 9 AM for holiday hours!**


For time:
1,000 meter row
50 thrusters
30 chest to bar pull ups


Men thruster 45 lb.
Women thruster 35 lb.

Post time to comments

Sunday, 8 Oct 2017

Rest Day!

**Celebrate Columbus Day/Discoverer's Day Holiday weekend with our Holiday Hours Morning Class! 9 AM on Monday and Tuesday morning!**

Saturday, 7 Oct 2017

Coached Class + Foundations Course cancelled today

For time:
50 calorie row
50 toes-to-bar

Post time to comments

Friday, 6 Oct 2017

For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters

No Foundations Course this Sat, Oct 7

Our apologies folks...our foundations classes have been very popular, but we don't have any coaches available for our monthly foundations course this Saturday, Oct 7.

Stay tuned for a make-up date!

Thursday, 5 Oct 2017

Strength: Deadlift 5x5

Tabatas:
Alt KB Snatch (53/35)
Jumping Lunges
KB Swings 
Burpees
1 min rest in between rounds

T-Shirts & Ladies Tanks Now Available!

Alright folks, Samurai CrossFit shirts are once again available! We've got two t-shirt designs and one ladies tank. Please use the following links to place your orders by 12 October. Prices shown are good estimates of actual price but may be slightly different based on actual ordered quantities.

Tuesday, Oct 3 2017

Benchmark Tuesday!
"Kelly"
5 rounds for time:
Run 400 m
30 Box jumps (24/20)
30 Wall balls (20/14)

Monday, Oct 2 2017

Back squat
5-4-3-3-3

AMRAP 12
30 double unders
7 thrusters (115/75)
6 pull-ups