December 30, 2015

"Snatches & BJs"

As many REPs as possible in 9 minutes. 

Increase by three after you complete the couplet. So it is:

3 Snatches (115/80)

3 Box Jumps (24"/20)

6 Snatches

6 Box Jumps

9 Snatches

9 Box Jumps

And so on

Tuesday, December 29, 2015

As many reps as you can perform in 14 minutes of the following sequence:

7 Deadlifts (315/185)

7 Burpees

14 Pistols

7 Burpees

Monday, December 28, 2015

Amrap 20 minutes:

Cindy on Steroids

5 chest to bar pull-ups

10 ring dips

15 thrusters (95/65)

December 26, 2015

9am and evening class only 

Warm-Up:

AMRAP 5 minutes:

Barbell farmer carry 50m

95#/65#

If either end of either barbell touch the ground, you must perform a 5 burpee penalty immediately. Then proceed. 

then:

"Nightmare After Christmas"

5 rounds of 3 minute AMRAPs with a 1 minute rest between rounds. 

Each AMRAP:

16 Air Squats

8 Pull-ups (jumping pull-ups, banded, or ring rows if you need to)

24 Double-Unders (or singles if you need to)

If you fail to get 3 rounds in a given 3 minutes, accrue a 800m run penalty each time.  At the end you must cash out with your runs. 

December 14-19

Who wants to see their shoulder press increase a whole bunch? We're about to start a program that will improve your shoulder-overhead across the board. However, specifically it improved my strict press 15 lbs in just four weeks. So please make sure you are hitting the Push Press and Shoulder Presses, each week, even if you have to make them up on a different day.

Monday:

Push Press

1x10 @ 60%

1x8 @ 70%

1x6 @ 75%

1x4 @ 80%

Shoulder Press

1x5 @ 60%

3x5 @ 70%

1 Mile Run Time Trial

or 2k Row Time Trial

Tuesday:

Cindy or Mary

"Cindy"

AMRAP 20 Minutes

5 Pull-ups

10 Push-ups

15 Squats

"Mary"

AMRAP 20 Minutes

5 Handstand Push-ups

10 Pistols

15 Pull-ups

Wednesday

Push Press

1x10 @ 60%

1x8 @ 65%

1x8 @ 70%

1x8 @ 75%

Shoulder Press

1x5 @ 60%

1x5 @65%

2x5 @ 70%

Tabata Double-Unders

Thursday:

5 Rounds for a hell of a fun time:

9 Deadlifts (135#/95#)

6 Hang Power Snatch (135#/95)

3 Overhead Squat (135#/95#)

Friday:

"Lumberjack 20"

20 Deadlifts (275#/185#)

Run 400m

20 Kettlebell Swings (2/1.5 Pood)

Run 400m

20 Overhead Squats (115/85)

Run 400m

20 Burpees

Run 400m

20 Chest to Bar Pull-ups

Run 400m

20 Box Jumps (24"/20")

Run 400m

20 Dumbbell Squat Cleans (45#/30#)

Run 400m

Saturday:

8am: Clean & Jerk 1 rep max

9am: "How well do you know CrossFit?" Q & WOD

November 30 through December 5

Monday:
Back Squat 5-4-3-2-1
for time:
21 Pull-ups
9 Ring Dips
BAT Flip
Rope Climb
15 Pull-ups
9 Ring Dips
BAT Flip
Rope Climb
9 Pull-ups
9 Ring Dips
BAT Flip
Rope Climb

Tuesday:
Shoulder Press 5-4-3-2-1
then:
21-18-15-12-9-6-3
Wall Ball
Push-Up

Wednesday:
Atlas Stone Ladder, start at the smallest, lift each stone once, or accumulate 5 successful lifts
then:
for time:
21 Shoulder Press (95/65)
400m Run
21 Push Press (95/65)
400m Run
21 Push Jerk (95/65)
400m Run

Thursday:
Hang Squat Snatch or Overhead Squat
then:
Death by Weight
Squat Clean & Jerk
For guys weight will increase 10 lbs every minute
For ladies weight will increase 5 lbs every minute
Starting weight is 50% of 1 rep max

Hero WoD Friday:
TBA

Saturday Class 9am only

800m run

40 Push Press

40 OH Walking Lunges

40 push-ups

40 Wall Ball Shots

40 Box Jumps

20 Burpees

20 Toes To Bar

10 chest-bar-pull-ups (or 5 Bar Muscle-Ups)

5 Rope Climbs

Thanksgiving Week

Normal Schedule Monday, Tuesday, Wednesday.
Closed Thursday (but WOD will be posted)
Friday TBA
Saturday 9am Only

Monday:
Establish a 1 rep max Clean & Jerk within a 6 minute time cap
then:
AMRAP 10 Minutes
5 Knees to Elbows
10 Push-ups
15 Squats

Tuesday:
Snatch 1-1-1-1-1 (Heaviest you can for each set)
then:
"Jackie"
for time:
Row 1000m
50 Thrusters (45#/35#)
30 Pull-ups

Wednesday:
PR DAY! Attempt a PR or two or three or four in the hour you have in the gym. The coach will warm you up and you can work toward something heavy, something fun, a workout you've wanted to do, or something like that!
or, if you need a WOD idea, here's one:
3 Rounds for time:
15 Hang Power Cleans (135#/85#)
Run 800m

Thursday:

Rest Day

Go outside. Play with your family. Life is the collection of people we choose to surround ourselves with everyday. Give thanks and be giving with yourself and your time. 

Happy Day everyone 

Final Week of Smolov!

We only squat Tuesday and then retest our 1 rep max on Saturday!
Speaking of Saturday, at 5:30p we invite all of our members to our 3rd Annual Friendsgiving!
Like the first Thanksgiving, bring your favorite holiday food to share with your friends. I'm sure we'll have duplicate dishes, and that is totally ok!
Sorry, no kids.
Please use a to-go container and take some leftovers with you when you leave.
This is a cool event for the gym, unique to our community. It is also where we celebrate the anniversary of opening the gym.
Address will be posted inside the gym.

Monday:
"Actually Sprint"
6 Rounds for time:
100m Sprint (if you don't move quickly the coach will send you back out to run again faster)
10 Toes to bar
10 Burpees
10 Box Jumps

Tuesday:
Tabata Push-ups
then:
Front Squats
1x4 @ 75%
4x4 @ 85%
then:
Tabata Supine Ring Rows while maintaining false grip

Wednesday:
Five Rounds
As Many Reps as possible in 3 Minutes
12 Wall Ball Shots
12 Walking Lunges
12 One Arm Alternating Kettlebell Swings
One minute rest after each cycle

Thursday:
Push Press 3-3-3-3-3

Friday:
"Wittman"
7 Rounds for time:
15 Kettlebell Swings (1.5/1 Pood)
15 Power Cleans (95/65)
15 Box Jumps (24"/20")

Hero Wod Friday

To finish off this week of Veterans Day, Marine Corps Birthday, and all of the reverence that this week has held... 

"Adam Brown"

2 rounds for time:

• 295 pound Deadlift, 24 reps
• 24 Box jumps, 24 inch box
• 24 Wallball shots, 20 pound ball
• 195 pound Bench press, 24 reps
• 24 Box jumps, 24 inch box
• 24 Wallball shots, 20 pound ball
• 145 pound Clean, 24 reps

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. 

He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents. 

Thursday

Deadlift 1-1-1-1-1-1-1

Between lifts work on double-unders, abs, and triple unders

Wednesday, Veteran's Day

Front squats:

3 x 70%

3 x 80%

4x3 95%

WoD:

"Some Gave All"

Five rounds for time of:

9 Thrusters (95/65)

9 Pull-ups

November 9-14

Monday:
Front Squat
3x @ 70%
4x @ 80%
5x5 @ 90%

WOD:
As Many Rounds As Possible in 10 Minutes of:
Max Effort Shoulder Press (move right into)
Max Effort Push Press (move right into)
Max Effort Push Jerk (now you can put the bar down)
Run 200m

Tuesday:
For time: Run, 1 mi 40 Medicine Ball Cleans, 20/14 lbs 15 Chest-to-bar Pull-ups 40 Double Unders 15 Handstand Push-ups 40 Dumbbell Squat Cleans, 35/25 lbs 15 Pistols (Alternating Legs)s 40 Row (calories)s 15 Parallette Pass Throughs 5 Rope Climbs Run, 400 m

Rest of the week to come soon...

First Week of November

Monday:
Front Squats:
3x @ 60%
3x @ 70%
3x @ 80%
5x5 @ 90%

WoD:
10 Rounds for time of:
5 Pull-ups
5 Push-ups

Tuesday:
"Whiskey Tango Foxtrot)
10 Rounds for time:
2 Muscle-Ups (Sub 4 Ring Dips, no Pull-ups)
5 Hang Power Cleans (155/105)
2 Jerks (155/105)


Wednesday:
Front Squats:
3x @ 60%
3x @ 70%
3x @ 80%
2x3 @ 95%

"Li'l Arn"
21 Turkish Get-ups (either arm, change as you want)
21 Overhead Squats (either arm, change as you want)
Guys 2 Pood, Girls 1.5 Pood

Thursday:
"GI Jane"
100 Burpee Pull-ups for time

Friday:
Front Squats:
3x @ 65%
3x @ 75%
3x @ 85%
4x3 @ 95%

WoD:
For time:
100 Shoulder to Overhead (95#/65#)

Week of Halloween

Mandatory Costume Day on Saturday's WOD!!

Monday:

Front Squat 1x4 at 60% 1RM Front Squat 1x4 at 70% 1RM Front Squat 1x4 at 80% 1RM Front Squat 1x3 at 90% 1RM Front Squat 1x4 at 90% 1RM Front Squat 1x4 at 90% 1RM Rest as needed between sets.

Then:

For time: 100 Push-ups

Tuesday:

21-15-9 reps, for time of: Box Jump, 24 in Power Snatch, 75 lbs Chest to Bar Pull Up

Wednesday:

Front Squat 1x3 at 65% 1RM Front Squat 1x3 at 75% 1RM Front Squat 1x3 at 85% 1RM Front Squat 1x3 at 90% 1RM Front Squat 1x3 at 90% 1RM Front Squat 1x3 at 90% 1RM Front Squat 1x3 at 95% 1RM Rest as needed between sets.

Then:

"Annie"

50-40-30-20-10

Double-Unders

Sit-ups

Thursday:

"TK"

Complete as many rounds as possible in 20 mins of: 8 Strict Pull-ups 8 Box Jumps, 36 in 12 Kettlebell Swings, 2 pood

Friday:

Front Squat 1x3 at 65% 1RM Front Squat 1x3 at 75% 1RM Front Squat 1x4 at 85% 1RM Front Squat 1x5 at 90% 1RM Front Squat 1x5 at 90% 1RM Front Squat 1x5 at 90% 1RM Front Squat 1x5 at 90% 1RM

then:

Games Open 11.6 & 12.5

As many reps as possible in 7 minutes of:

3-6-9-12-15-18-21-24... etc

 Thruster (100/65)

 Chest to Bar Pull-ups

Saturday:

8am: Olympic Lifting

9am: For time:

30 Deadlifts, 185/135 lbs 30 Row (calories)s 30 Overhead Squats, 95/65 lbs

Monday:
Front Squat 1x3 at 65% 1RM Front Squat 1x4 at 75% 1RM Front Squat 1x4 at 85% 1RM Front Squat 1x4 at 85% 1RM Front Squat 1x4 at 85% 1RM Front Squat 1x5 at 85% 1RM

WoD:
AMREPs in 5 Minutes of:
Push-Ups
Pull-Ups
Start at 3 of each, and increase by 1 rep each round.
Example: 3 Push-Ups, 3 Pull-ups, 4 Push-ups, 4 Pull-ups, 5, Push-Ups, 5 Pull-ups, 6...etc...

Tuesday:
4 Rounds for time:
10 Handstand Push-ups
10 Burpees
10 Toes-To-Bar
10 Box Jumps
10 GHD Sit-ups

Wednesday:
Front Squat 1x3 at 60% 1RM Front Squat 1x3 at 70% 1RM Front Squat 1x4 at 80% 1RM Front Squat 1x3 at 90% 1RM Front Squat 1x5 at 85% 1RM Front Squat 1x5 at 85% 1RM

WoD:
Death by Strict Press @ 65% 1 rep max

Thursday:
"Zimmerman"
AMRAP 25 Minutes of:
11 Chest to Bar Pull-ups
2 Deadlifts (315/225)
10 Handstand Push-ups

Friday:
8am:
Front Squat 1x4 at 65% 1RM Front Squat 1x4 at 70% 1RM Front Squat 1x4 at 80% 1RM Front Squat 1x4 at 80% 1RM Front Squat 1x4 at 80% 1RM Front Squat 1x4 at 80% 1RM Front Squat 1x4 at 80% 1RM

Saturday:
Barbells for Boobs at CrossFit Murrieta (Gym is closed)

Week of October 12

Monday:
Negative Front Squat 1 rep at 110% of your 1 rep max

Lurong Living WOD "Nautical Nancy"
5 Rounds for time:
Row 400m
Overhead Squat
Guys Weight Levels (95/65/PVC)
Girls Weight Levels (65/45/PVC)

Tuesday:
1 Rep Max Bench Press
For time:
30 Bench Press (135/85)

1 legless rope climb

30 pull-ups

1 legless rope climb

30 ring dips

1 legless rope climb

30 knees to elbows

1 legless rope climb

30 push-ups

1 legless rope climb

Wednesday:
Power Clean 8 x 3 @ 65% EMOM
and

For time:
50-40-30-20-10-20-30-40-50

Double-unders

25-20-15-10-5-10-15-20-25

Kettlebell Swings (1.5/1 pood)

Thursday:
"Isabel"
30 Snatches for time

Friday:
"Pheezy"
3 Rounds for time:
5 Front Squats (165/115)
18 Pull-ups
5 Deadlifts (225/155)
18 Toes to Bar
5 Push Jerks (165/115)
18 Push-ups (hand release)

Saturday:
8am: Front Squat Box Squats

Saturday, October 10, 2015

8am: Box Squats

9am: 

One partner runs 100m with a medicine ball while the other partner is working inside. You switch every 100m. 

Meanwhile, Inside one partner is working hard to complete 

125 toes to bar (accumulative for the team) 

15 rope climbs (accumulative for the team)

Week of October 5

Monday, October 5
Warm up to
1 Negative Front Squat @ 105%
and
1 Max Effort Pull-up Test, you may use any combination of pull-up techniques

WOD:
AMRAP 12 Minutes
10 Burpees
25 Double-Unders
or
for those participating in the challenge you need to complete
Lurong Living Chipper Workout

Complete 50 repetitions each of the following movements in a 15 minute time cap:

• Wall Balls | Med Ball Cleans
• Dumbbell Snatches
• Pistols | Single Leg Squat Touchdowns | Air Squats
• Chest 2 Bar PU | Pull Ups | Ring Rows

Tuesday
Skill/Test:
Max Effort Handstand Push-ups

WOD:
4 Rounds for time:
50m Walking Lunges
50 Sit-ups

Wednesday:
Skill:
8 Sets of 3 reps Power Clean @ 60% of your 1 rep max

WOD:
3 Rounds for time:
Run 400m
15 Pull-ups
50 Air Squats
15 Pull-ups

Thursday:
Bear Complex:
7-7-7-7-7
Without resting the barbell on the ground perform the following sequence seven times:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*The Power Clean into front squat may not be a squat clean
**The front squat into Push Press may be combined
***The back squat into push press may also be combined

Friday:
Skill
12 Sets of 2 reps Box Squats working up in weight to a difficulty level of about 6 (on a scale of 1-10)

WOD:
"Rankel"
AMRAP 20 Minutes
6 Deadlifts (225#/185#)
7 Burpee Pull-ups
10 Kettlebell Swings (2 pood/1.5 pood)
Run 200m (out the back door and in the front door, without the loopty-loop)

September 28 - October 3

Monday:
Skill
3x 15 GHD Sit-Ups
3x Max Effort Ring Dips Bench Press (Heavy as possible)

WODs:
Peform an 800m Time Trial
Then separately perform
"Half Cindy"
AMRAP 10 Minutes
5 Pull-ups
10 Push-ups
15 Squats

Tuesday:
Skill:
Turkish Get-Up Practice for 7 Minutes
1 Arm Overhead Squat Practice for 5 Minutes

WOD:
Perform a 400m Time Trial
the separately perform
"Jeremy"
21-15-9
Overhead Squat (96/65)
Burpee


Wednesday:
Skill:
100m Time Trial
200m Time Trial

WOD:
10-9-8-7-6-5-4-3-2-1
Chest to Bar Pull-ups
Box Jumps (30"/24")
GHD Sit-ups

Thursday:
Skill:
Shoulder Mobility

WOD:
1 Rep Max Snatch
1 Rep Max Clean
1 Rep Max Jerk
(The clean and jerk may be completed together OR separately)

Friday:
"Jack"
AMRAP 20 Minutes
10 Push Press (115/85)
10 KB Swings (1.5 / 1 pood)
10 Box Jumps (24"/20")

Saturday:
8am: 1 Rep Max Front Squat
*If you are unable to attend Saturday morning, please make time to find your new 1 rep max on Friday instead of Saturday
9am: CrossFit Jenga

Saturday September 26

LuRong Living Challenge WoD

"The Olympian"

Complete As many reps as possible in 9 minutes:

20 ground to overhead

7 bar facing burpees

15 ground to overhead

7 bar facing burpees

10 ground to overhead

7 bar facing burpees

5 ground to overhead

7 bar facing burpees

AMRAP ground to overhead

Guys weights are:

Level 3: 95-135-155-185-225

Level 2: 65-75-95-135-155

Level 1: 20#-45-65-95-115

Gals weights are:

Level 3: 65-85-105-135-155

Level 2: 45-55-65-95-105

Level 1: 14#-35-45-65-85

September 21-25

Find the Smolov Worksheet Here

Monday:

Warm-Up will include

3 x 10 GHD Sit-Ups

Front Squats 4 x 9

AMRAP 7 Minutes: *Pull-Ups should be unbroken, full range of motion at least first two rounds. Use whatever assistance you need

20 Double-Unders

7 Pull-Ups

Tuesday:

For Time:

400m Run

Bear Crawl 20 Feet

10 Burpees

Bear Crawl 20 Feet

50 Box Jumps

Bear Crawl 20 Feet

10 Burpees

Bear Crawl 20 Feet

400m Run

Wednesday:
Front Squats 5 x 7

Alternating EMOM with a 1 Minute Rest in between each work interval

4 Minutes total Wall Ball Shots (choose weight to create the highest power output)

4 Minutes total Bench Press (Choose weight to create the highest power output)

Thursday:

Find the heaviest weight you can complete the following sequence without regrip:

Snatch Grip Deadlift (pause)

Hang Power Snatch (pause)

Overhead Squat

Friday:

Front Squats 7 x 5

HERO WOD TBD

Saturday:

Front Squats 10 x 3

Lift Up Autism

Saturday Morning

We are hosting an fundraiser for a great cause. Please register here
 http://www.eventbrite.com/e/crossfit-incinerator-lift-up-autism-tickets-18445646425?aff=ebrowse

Between the hours of 8am-10am we will be teaching anyone and everyone how to perform the workout:
"LUKE"
AMRAP 5 Minutes
4 Power Cleans
24 Double-Unders
10 Pull-ups

The "Luke" workout is challenging but accessible. We have scaling options to accomodate athletes of all abilities and experience levels.
If you're new to CrossFit or have never done these movements, there are many other ways to participate and get involved.

Pre Register for the DEXA Scan by clicking here:

https://signup.body-comp.com/

Front Squats 

7x5

'"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

6x2 AMRAP:

The workout is an AMRAP (as many reps as possible) in 2 rounds of 6 movements, each with an equal 60 seconds of work to rest ratio:

MINUTE	Level 3	Level 2	Level 1
0-1	Deadlift	Deadlift	Deadlift
1-2	Rest	Rest	Rest
2-3	Box Jump Overs	Box Jump Overs	Box Jump Overs
3-4	Rest	Rest	Rest
4-5	Hang Power Cleans	Hang Power Cleans	Hang Power Cleans
5-6	Rest	Rest	Rest
6-7	Muscle Ups	Straight Leg Box Dips	Bent Knee Box Dips
7-8	Rest	Rest	Rest
8-9	Thrusters	Thrusters	Thrusters
9-10	Rest	Rest	Rest
10-11	Row ror Cal	Row for Cal	Row for Cal
11-12	Rest	Rest	Rest
Repeat for Round 2

Level 1 Men/Women

Barbell 75#/55#

Box Jump Overs (20"/12")

Dips Hands on Box(es) with Hands on Boxes and Bent Knees

Level 2 Men/Women

Barbell 115#/75#

Box Jump Overs (24"/20")

Dips Hands on Box(es) with Hands on Boxes and Straight Legs

Level 3 Men/Women

Barbell 155#/100#

Box Jump Overs (30"/24")

Muscle-Ups

Wednesday, September 16

Front Squat
5 x 7 @ 82% of your 1 rm

"Annie"
50-40-30-20-10
Double-Unders
Ab-Mat Sit-ups

Monday, September 14

Front Squat
4 x 9 @ 78% (or whatever your spreadsheet says)

For time:
For time: 30 Overhead Squats, 95/65 lbs Run, 400 m 12 GHD Sit-ups 20 Sledgehammer swings 15 GHD Sit-ups 25 Pull-ups 18 GHD Sit-ups

Patriot Day

Flight 11
AMRAP 8:46 (the time the first plane struck)
2 Muscle-Ups (sub a total of 4 pull-ups and 4 ring dips)
9 Squat Snatches (96/65)
7 Push Press
7 Lateral Burpees over Barbell

Immediately hold a kettlebell in each hand for 17 Minutes (do not set down)
This is the time that elapsed between plane strikes, and simulates the casualties that were in the burning buildings, some of them hanging on for dear life, as long as they could. Until they couldn't... We have no idea what real pain and exhaustion is all about...
Do not take this time to be silent. Take this time to learn about each other in class. Where were you on 9/11?

Immediately begin a second AMRAP
Flight 175
AMRAP 9:05
2 Handstand Push-Ups
9 Squat Cleans (95/65)
7 Hang Power Clean
8 Chest to Barbell Push-ups

Olympic Lifting Thursday

Every 1 min for 20 mins, alternate between: 1 Atlas Stone Ground To Shoulder (pick load) 1 Shoulder-to-Overhead (pick load)

Wednesday, September 9

Sign-Up for Body-Comp DEXA scan here at https://signup.body-comp.com/
You will see the full schedule and full list of locations.
If you need to scan today, please find Turn 2 CrossFit's page and sign-up.
If you are changing your reservation just sign-up and just log out when it gets to the point where you need to pay.
You may schedule your September 18 afternoon/evening appointment by finding CrossFit Incinerator's page.

Wednesday's WOD:
Smolov Week 1 Day 2:
Front Squat 5 x 7 @ 75% of your everday 1 Rep Max

AMRAP 10 Minutes
1 Rope Climb
18 Wall Ball Shots
15 Box Jumps
12 GHD Sit-ups

Tuesday, September 8

5 Rounds
Each Round is 3 Minutes of work and 1 minute of rest

Each 3 Minute AMRAP is:
7 Hang Power Snatch (75/45)
5 Snatch Grip Strict Press (75/45)
7 Burpees

Labor Day

Schedule:
6am with Coach Holly
8am with Coach Brock
Noon with Coach Jake
530p with Coach Charity

Pre:
Front Squat
4 sets of 9 reps at 70%

WOD:
As many reps as possible in 19:05
18 Knees to Elbows
82 Double-Unders
18 Dumbbell Man-Makers
82 Double-Unders

The year 1882 was the first ever celebrated workforce Laborers celebration.
It was adopted Nationally in 1905.

August 31 - September 4

Now two options for DEXA Scan. You can scan in the a.m of September 9 at Turn 2 CrossFit (located just down Jefferson on Reagan Ct) or you can scan in the afternoon Evening of September 18 at our own CrossFit Incinerator. The scan is easy, you keep your clothes on, you don't get wet. You get your results instantly. There is no better way to measure your bone density, lean muscle mass, and body fat.

Monday:
Front Squats 2x2 at 85%

For time: Run 1 Mile Time Trial

Push Press 5x5 Heaviest possible weight for each set

Tuesday:
Time trials on the Concept 2 Rowing Machine at the following distances:
100m
250m
500m
1000m

Wednesday:
Front Squats 1x3 at 85%

For Time:
21-15-9
Thruster (95/65)
Kettlebell Swing (1.5/1)

Thursday:
Three Position Snatch
10x1

Friday:
Front Squat 1x5

"Rene"
7 Rounds for time:
400m Run
21 Lunges
15 Pull-ups
9 Burpees
*If you have a 20 lbs vest wear it

Announcing that we are adding 330p and 730p to our already full schedule

Also, Kids classes are changing times to 330-4p, 4p-445, 5p-6p

We are starting the Smolov Squat Routine to improve our FRONT Squat. It will be helpful to follow this link and save your own workbook. You'll be able to prepare for class ahead of time armed with your own weights. This program requires a 12 week commitment of 4 times per week. We will have time at the beginning of class on specific days according to this workbook. However, if you miss a day you should try and make it up.

Use your "everday max" meaning the max you can hit right now any given day. (Not your lifetime best, or the weight you hit that one time)

You should not do this in conjunction with other strength programs.

Also, read this article first.

Monday:

Front Squats

3x8 @ 65%

1x5 @ 70%

2x2 @ 75%

1x1 @ 78%

AMRAP 5 Minutes

5 Pull-ups

5 Behind the Neck Strict Press (Jerk Grip) 75/55

5 Toes to bar

Tuesday:

Front Squats

3x8 @ 65%

1x5 @ 70%

2x2 @ 75%

1x1 @ 78%

For time:

100 Double-Unders

80 Ab Mat Sit-ups

75 Double-Unders

40 Ab Mat Sit-ups

50 Double-Unders

20 Ab Mat Sit-ups

Wednesday:

4x5 @ 70%

1x3 @ 75%

2x2 @ 78%

1x1 @ 90%

AMRAP 8 Minutes:

5 Handstand Push-ups (or push-press heavy x5)

4 Muscle-Ups (4 Pull-ups and 4 Muscle-Up Progressions)

Thursday:

3x8 Lunges

For Maximum Total Weight, divided by the total number of minutes it takes you to complete:

30 Jerks 

*Any way (not behind the neck)

Friday:

3x8 Bulgarian Lunges (back leg elevated on a bench or box)

"Donny"

21-15-9-9-15-21

Deadlift (225/155)

Burpees

Saturday:

3x8 Lunges

WOD: TBA

August 17-21

Monday:
Warm-Up:
Battle Ropes

CrossFit Total:
1 Rep Max Back Squat (estimated time 15 minutes)
1 Rep Max Strict Press (estimated time 10 minutes)
1 Rep Max Deadlift (estimated time 15 minutes)

Tuesday:
Skill:
3 sets of 10 Muscle-Up "Bro"gression (I couldn't help myself)
Knee Ankle Hip Mobility between sets

WOD
21-15-9
Ring Dips
Pistols
Row Calories
GHD Sit-ups

Wednesday:
Skill:
Running with maximum efficiency minimum impact

"Nicole"
As many pull-ups as possible in 20 minutes
400m Run
Max Set of Pull-ups

Thursday:
CrossFit Total II
1 Rep Max Clean (any way)
1 Rep Max Bench Press
1 Rep Max Overhead Squat

Friday:
"Loredo"
6 rounds for time:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run 400m

August 10-14

Monday:
Skill-
Gymnastics Kip from Rings or Bar 7-7-7
GHD Sit-ups 20-15-10
Box Jumps 15-15-15

WOD
"Cindy"
As Many Rounds As Possible in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Tuesday
Skill-
Handstand Hold - 3 attempts at holding for 1 minutes (with or without wall)
Double-Unders 50-50-50 (you can separate the double-unders with singles and it still counts as consecutive, however the rope cannot stop moving)

WOD:'
4 Rounds of
400m Run
10 Overhead Lunges in place (95/65)
10 Burpees
10 Lunges while holding two kettlebells or dumbbells

Wednesday:
Skill:
Tire Flips (flip a tire at least 5 times with or without partner)
Atlas Stones (lift at least 5 stones)

WOD:
AMRAP 15 Minutes
10 Toes to Bar
10 Box Jumps
10 Deadlifts (75% bodyweight)
3 Glute Ham Raises or 5 Hip Extensions

Thursday:
Skill
Behind the neck strict Press with Jerk Grip 5-5-5
Behind the neck Jerk 1-1-1
Muscle-Up Progression 10-10-10

WOD:
Squat Clean w/partner
12 x 1 as heavy as you can given the following conditions
*Partner holds PVC pipe as a visual barrier for how high the barbell may rise before you pull under it. If you do not reach full hip extension you owe 5 burpees. If you hit the PVC pipe there is no penalty.

Friday:
"Brehm"
For time:
10 Rope Climbs
20 Back Squats (225/155)
30 Handstand Push-ups
Row 40 Calories
*We will perform this wod in waves. As one person finishes their rope climbs the next person may start. Or we will perform it two people at a time per rope. Depends on class size.

Week of August 2

Monday:
Skill
Behind the neck Strict Press with snatch grip 5-5-5
Gymnastics Kip from bar or rings (no pull-up) 7-7-7
Back Extensions x10-15 reps three times

WOD:
AFAYPC (as fast as you possibly can)
21-15-9
Pull-ups
Overhead Squats (95/65)

Tuesday:
Skill:
Hip Extensions (weighted if technically sound)
Glute-Ham Raises (weighted if technically sound)

WOD:
AMRAP 20 Minutes
Run around the building (300m)
Bear Crawl 20 FT
18 KB Swings
10  Burpees
Bear Crawl 20 FT

Wednesday:
Skill:
Front Squat 5-5-5
Push Press 5-5-5
GHD Sit-ups 15-15-15

WOD: AMRAP 12 Minutes
1 Squat Clean (80% 1 Rep Max)
20 Double-Unders
5 Lateral Burpees over barbell

Thursday:
Skill:
1/2 Tabata Pull-ups
1/2 Tabata push-ups
Find the heaviest weight you can complete the following Complex without resting the bar on the ground
3 reps Snatch 1st & 2nd Pull Only
1 Muscle Snatch

WOD:
Start with 60% of your 1 rep max Jerk. Add a set increment until you miss a weight 3 times in a row (For instance start with 65# and your next lifts will be 75# then 85# then 95# then 105# then you miss 115# three times and you're done

Friday:
"Moore"
Rounds and Reps in 20 minutes
1 Rope Climb
Run 400m
Max Reps Handstand Push-ups

Saturday:
8am: Clinical Hour:
Handstand Push-ups/Handstand Walking
9am: CrossFit
FGB Style:
Double-Unders
Push-Press
Medicine Ball Toss
Sit-ups
Push-ups
630p: Coach Charity's New Saturday Night Class
I saw Rope Climbs.... I'm not sure what else!

Thursday, lifting day

Do the following complex EMOM for 20 minutes changing weights if you want and if you have time:

Hang Power Snatch

Overhead Squat

Hang Squat Snatch

Next two days

Wednesday:

For 12 rounds

1 1/2 minutes of work

Rest 30 seconds

10 medicine ball cleans

6 tuck jumps

3 bodyweight deadlifts

Thursday;

100 Overhead Squats for time (115/80)

Kalsu style EMOM perform 3 hang power snatch

Tuesday

4 rounds

400m Run

10 burpees

10 toes to bar

Strength after wod session

5-4-3-2-1 strict press

Day after CrossFit Games

For time:

21-15-9

Thrusters (95/65)

pull-ups

Box jumps

GHD sit-ups

Week of July 20-24

Monday:
5 Rounds for time:
30 Double-Unders
20 Push-ups
10 GHD Sit-ups

Tuesday:
"Velvet Dagger"
400m Walking Lunge

Wednesday:
5 rounds for maximum distance each round of:
5 minutes of rowing
5 minutes of rest

Thursday:
Every minute on the minute for 30 minutes alternate between:
5 Deadlifts (185/125)
3 Front Squats (185/125)
3 Jerks (185/125)

Friday:
(We may have a modified schedule due to the CrossFit Games. Please stay tuned)
"Brenton"
5 rounds for time:
100ft Bear Crawl
100ft Broad Jump

Week of July 13-18

Monday:
5 Rounds, each round for time
5 Bench Press (heaviest you can do unbroken) weights may vary each round
12 GHD Sit-ups (if you did not do 10 last week then you're doing 10)
15 Pull-ups (do your best to do these unbroken)

Tuesday:
For time:
40 Wall Balls
5 Rope Climbs
Run 400m
40 Wall Balls
50 Double-Unders
Run 400m
5 Rope Climbs
40 Wall Balls
50 Double-Unders

Wednesday:
5 AMRAPs
Each AMRAP is 3 minutes of work with a 1 minute rest in between
3 Burpees
5 Push-ups
7 Squats (no weight, no barbell)
9 Kettlebell Swings

Thursday:
2014 CrossFit Games Double "Grace"
For Time:
60 Clean & Jerk (135#/95#)

Hero WoD Friday:
3 rounds for time:
21 Pull-ups
15 Handstand Push-ups
9 Thrusters 135#/95#

Week after July 4

In addition to 5am with coach Doc Seeforth, we are pleased to announce that coach Brock is going to run 7am and 8:15am. Please let me know if you are interested in any of these class times so we can put them on the schedule. Have a great day!

Monday:
"Helen"
3 rounds for time:
400m Run
21 Kettlebell Swings (1.5/1)
12 Pull-ups

Tuesday:
5 Rounds for time of:
15 Box Jumps (24"/20")
10 Burpees
5 Clean & Jerks (70% 1 rep max)
10 GHD Sit-ups

Wednesday:
AMRAP 20 Minutes of:
10 Chest-to-Bar Pull-ups
10 Handstand Push-ups
20 Hip Extensions

Thursday:
Power Snatch
3-3-3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets

Friday:
"PK"
5 Rounds for time of:
10 Back Squats (225#/155#)
10 Deadlifts (275#/185#)
Run 400m
Rest 2 Minutes

5am classes now available Monday-Friday by appointment only! Email me for details!

Monday:
AMRAP 25 minutes
3 Turkish Get-up Right Arm (no rest on floor, must touch and go)
3 Turkish Get-up Left Arm (no rest on floor, must touch and go)
18 Alternating Single Arm Kettlebell Swing

Tuesday:
"Hotshots 19"
Donate here https://hotshots19.crossfit.com/
6 Rounds for time of:
30 Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
400m Run

Wednesday:
3 Rounds for time:
25 Push-ups
Double-Unders
     *If your max is more than 50 then accumulate your 1 rep max
     *If your max is between 20-50 then accumulate double your 1 rep max
     *If your max is less than 20 then accumulate triple your 1 rep max
     *If your max is 1 or less, attempt 20 Double-Unders
15 Ring Dips

Thursday:
Squat Snatch
Starting with a warm-up weight, perform a squat snatch
Increase the weight at the same interval each lift after that (if you increase 5# then you always increase 5#, if you increase 20# then you always increase 20#)
When you get to a weight that you miss, start back at the original warm-up weight and do it again.
Your day is done when either you accumulate 5 missed lifts.

Friday:
21-15-9
Deadlift 225#/155
Chest-to-Bar Pull-ups

Saturday:
TBD

Week of June 22-June 27

Monday:
5 rounds:
Each round is a 3 minute AMRAP followed by a 1 minute rest.
The AMRAP is:
3 Bar Facing Burpees
5 Shoulder to Overhead (95/65)
7 Front Squats (95/65)

Tuesday:
Pre-Workout:
Tabata Double-Unders

WOD:
As many rounds as possible in 10 Minutes of:
10 Pull-ups
8 Push-ups
60m Shuttle Sprint (10m there and back, there and back, there and back)

Post Workout:
Tabata Sit-ups

Wednesday:
Death by Power Snatches (95/65)
Death by Hang Power Cleans (135/95)

Thursday:
As many rounds as possible in 20 minutes of:
5 Thrusters (95/65)
7 Hang Power Cleans (95/65)
Sumodeadlift High-Pull (95/65)

Friday:
Choose your own hero workout

Saturday:
Hot Shots 19

Friday, June 19, 2015

Today we move CrossFit Incinerator from our first home, to our new home. It is only fitting that such a transition should happen on June 19, after all, that was the exact day I EAS'd from the Marine Corps. Now, 11 years later, I'm moving my dream around the corner to have it emulate the kind of gym I always meant to open.

You've served us well Suite F. I was proud to witness many firsts within your walls. You watched over us as we gave you a face lift, knocked holes in your walls, and made many mistakes first time business owners do. We built a hell of a community, jumping over rivers of beer, dealing with the constant parking issues, dodging traffic as we pull out of the driveway, and of course... all of the wonderful new friends we made along the way. I'll always remember the journey that led us to where we are now. Thank you!

Our send-off WOD:
"Bradshaw"
3 Handstand push-ups
6 Deadlifts (225.155)
12 Pull-ups
24 Double Unders

Tuesday

Tuesday
6 rounds for time:
12 Toes to Bar
12 burpees
12 Box Jumps
Row for 12 Calories

Monday, June 15

For time:
Buy-in 400m Run, 400m backward run
then:
4 rounds:
20 Ab Mat Sit-ups
15 Overhead Walking Lunge (you pick the weight)
10 Push Press (same barbell/weight as the lunges)
then
400m Run
400m Backward Run

Week of June 8

We're excited to announce that plans to move the gym are proceeding very fast! We're not moving yet, but it will all happen quickly. Thank you all very much for offering to help with the move, and believe me we'll take you up on it!

Here is this week's WoDs:

Monday:
Multiple AMRAPs
AMRAP 1:00
2 Cleans 70% of your 1 rep max
10 Air Squats
15 Double-Unders
rest 1:00
AMRAP 1:30
2 Cleans 70% of your 1 rep max
10 Air Squats
15 Double-Unders
rest 1:00
AMRAP 2:00
2 Cleans 70% of your 1 rep max
10 Air Squats
15 Double-Unders
rest 1:00
AMRAP 2:30
2 Cleans 70% of your 1 rep max
10 Air Squats
15 Double-Unders
rest 1:00
AMRAP 3:00
2 Cleans 70% of your 1 rep max
10 Air Squats
15 Double-Unders

Tuesday:
For time: 10 Front Squats, 135 lbs 1 Rope Climb, 15 ft 9 Front Squats, 135 lbs 1 Rope Climb, 15 ft 8 Front Squats, 135 lbs 1 Rope Climb, 15 ft 7 Front Squats, 135 lbs 1 Rope Climb, 15 ft 6 Front Squats, 135 lbs 1 Rope Climb, 15 ft 5 Front Squats, 135 lbs 1 Rope Climb, 15 ft 4 Front Squats, 135 lbs 1 Rope Climb, 15 ft 3 Front Squats, 135 lbs 1 Rope Climb, 15 ft 2 Front Squats, 135 lbs 1 Rope Climb, 15 ft 1 Front Squat, 135 lbs 1 Rope Climb, 15 ft

Wednesday:
21-15-9 reps, for time of: Left-arm Kettlebell snatch, 1.5 pood Right-arm Kettlebell snatch, 1.5 pood Pull-up

Thursday:
For time: 21 Strict Press, 95/65 lbs Run 400m 21 Push Press, 95/65 lbs Run 400m 21 Push Jerks, 95/65 lbs Run 400m

Friday:
"Badger"
3 rounds for time of: 30 Squat Cleans, 95/65 lbs 30 Pull-ups Run, 800 m

Saturday, June 6

9am Clinical Hour
Closed to current clients only
Either 1 rep max deadlift or 1 rep back squat

10:00 CrossFit Class Free to the Public
Partner Workout of the Day
Round 1
1 Tire Flips
9 Thrusters
9 Bar Facing Burpees
Round 2
2 Tire Flips
15 Thrusters
15 Bar Facing Burpees
Round 3
3 Tire Flips
21 Thrusters
21 Bar Facing Burpees
Round 4
2 Tire Flips
15 Thrusters
15 Bar Facing Burpees
Round 5
1 Tire Flip
9 Thrusters
9 Bar Facing Burpees

Friday, June 5

"Josh"


For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

I know I've been a little absent posting on the blog, my apologies. This move has provided me plenty of work. So we've been running workouts everyday, and we've been open every day, but I just haven't posted. My apologies folks. I'll get back on track.

I'm going to do something a little unorthodox to my standard protocol. I'm posting this week's workouts all up front so that you can be smart with any extra work you are doing.

Monday:
5 rounds for time of: 15 Kettlebell Swings, 2/1.5 pood 15 Push Up (Deficit)s, hands on 25-lb. plates Run, 400 m

Tuesday:
For time: Walking Lunge, 100 ft 21 Pull-ups 21 AbMat Sit-ups Walking Lunge, 100 ft 18 Pull-ups 18 AbMat Sit-ups Walking Lunge, 100 ft 15 Pull-ups 15 AbMat Sit-ups Walking Lunge, 100 ft 12 Pull-ups 12 AbMat Sit-ups Walking Lunge, 100 ft 9 Pull-ups 9 AbMat Sit-ups Walking Lunge, 100 ft 6 Pull-ups 6 AbMat Sit-ups

Wednesday:
"Elizabeth"
21-15-9 reps, for time of: Clean, 135/95 lbs Ring Dip

Thursday:
"Randy"
For time: 75 Power Snatches, 75/55 lbs

Friday:
"Tommy V"
For time: 21 Thrusters, 115 lbs 12 Rope Climbs, 15 ft 15 Thrusters, 115 lbs 9 Rope Climbs, 15 ft 9 Thrusters, 115 lbs 6 Rope Climbs, 15 ft

10 reps

Teams of 2 for time:

400m Run w/partner

60 Push ups 

400m 

60 KB swings

400m 

60 Pull ups

400m

60 Wall Balls

400m

60 Box Jumps

*Must alternate every 10 reps

Post results to Beyond the Whiteboard.

She was a great box.  She served us well in the beginning, but it's time to move on to bigger and better.  We'll miss you.  

"Nasty Girls"

3 rounds for time:

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans 135/95

Post results to Beyond the Whiteboard.

The Original "Nasty Girls"