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
Tuesday, June 23, 2015
Thursday, June 18, 2015
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
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
Monday, June 15, 2015
Sunday, June 14, 2015
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
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
Sunday, June 7, 2015
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
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, 2015
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
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, 2015
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.
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.
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