WORKOUT OF THE DAY

Feb 24 – 18.1

By |February 24th, 2018|

WORKOUT
“18.1”

Complete as many rounds as possible in 20 minutes of:

8 Toes to Bar
10 (5/5) Dumbbell Hang Cleans + Shoulder to Overhead
Calorie Row (M:14/W:12)

*5 Dumbbell HC+S2O on one arm, then 5 on the other arm.

Scaled Hanging Knee Raise

Rx 22.5/15kg Scaled 15/10kg

More details HERE.

Feb 23 – Friday Metcon madness and 18.1 at 6pm

By |February 23rd, 2018|

Tonight we host the 1st of our Friday Night Lights CrossFit Games Open workout at 6pm. Open to everyone, whether you are signed up with CrossFit or not. The workout will be announced live at 2pm on the Games site.

For the rest of the day:
WORKOUT – Running Medley
Performance
600 meter run
21 DB 1 arm Push Press 20/15kg
18 Toe to Bar
15 Front […]

Feb 22 – For load :-)

By |February 22nd, 2018|

WORKOUT
5 Rounds For Load of:

5 Hang Power Clean
5 Front Squats
5 Shoulder To Overhead

Break this up as you need to. S2OH can be Press/Push Press/Push Jerk or Split Jerk
THROWBACK THURSDAY

Feb 21 – So many Thrusters :-)

By |February 21st, 2018|

LIFT
Thruster 3 x 5 – Use 80-85% of your 1 Rep Max across all 5 sets. If new work up to a challenging weight for all 5 sets.
WORKOUT
Performance
12 Min EMOM
ODD: 3 Thrusters 60/40kg
EVEN: 6 Bar Over Burpees

Fitness
ODD: 3 Thrusters 40/30kg
EVEN: 6 Burpees
EVENTS
MaD CrossFit Games Open Individual Intramural
Changes for 2018
We are going to have an Individual Intramural MaD Open. Recognition for […]

Feb 20 – Heavy Deads and an EMOM

By |February 20th, 2018|

LIFT
Deadlifts 5 x 5 – Use 70-75% of your 1 Rep Max across all 5 sets. If new work up to a challenging weight for all 5 sets.
WORKOUT
Performance
10 Min EMOM
Odd: 10 Burpees
Even: 5 Manmakers AHAP

Fitness
10 Min EMOM
Odd: 8 Burpees
Even: 3 Manmakers AHAP

Manmaker: Start with DB’s at Hang, DB’s to floor, kick back, push up, row left, row right, jump feet […]

Feb 19 – Overhead Squat Doubles and Power Cleans, Pull Ups and Push Ups

By |February 19th, 2018|

LIFT
Overhead Squats 2 x 8 – Use up to 90% of your 1 Rep Max across all 8 sets. If new work up to a heavy double.
WORKOUT
Performance
15 Min AMRAP
3 Power Cleans 70/50kg
5 Pull Ups
10 HR Push Ups

Fitness
15 Min AMRAP
3 Power Clean 50/35kg
5 Body Rows
10 Push Ups/5 Negatives
BENCHMARK TRAINING
Games

“12.5”

Complete as many reps as possible in 7 minutes following the rep scheme […]

Feb 18 – 41° Weightlifting Club Olympic Weightlifting Competition

By |February 18th, 2018|

WEIGHTLIFTING
Our 2nd comp of 2018. Lifting starts at 10am, come find out what the sport is all about.
SUNDAY READING/WATCHING

 

Feb 17 – Team Workout and Open Gym at 10am

By |February 17th, 2018|

WORKOUT
Team Back Squat and Row
In teams of 1 to 4, max cumulative weight Back Squatted in 12 minutes.
(Score is total weight divided by number in team.)
Then as a team max calories rowed in 12 minutes.
(Score is total calories divided by number in team.)
OPEN GYM @ 10AM

Sign in as usual on Influx.
OPEN GYM RULES

Have a plan.
Know what workout you […]

Feb 16 – Clean & Jerk Complex

By |February 16th, 2018|

LIFT
Power Clean (from floor) + Front Squat + Clean + Jerk
Record your heaviest 5 sets.
WORKOUT
Performance
10 Min EMOM
Odd 5 HSPU
Even 10 Weighted Step Ups 20″ 20/10kg each hand

Fitness
10 Min EMOM
Odd 10 HR Push Ups
Even 10 Weighted Step Ups 20″ 10/5kg each hand
BASICS

 

Feb 15 – Back Squat and reducing reps

By |February 15th, 2018|

LIFT
Back Squat 5 x 5 – Use 70-75% of your 1 Rep Max across all 5 sets. If new work up to a challenging weight for all 5 sets.
WORKOUT
Performance
35-30-25 KBS 24/16kg
20-15-10 TTB
400m-200m-100m

Fitness
35-30-25 Russian KBS 24/16kg
20-15-10 Sit Ups
400m-200m-100m
THROWBACK THURSDAY