WOD

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24
Nov

Workout 11/25/14

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SS: Work up to 80% of 1RM Snatch
3×1 Hang Snatch 3×1 Full Snatch @80%

WOD: “12 Minute AMRAP”
1 OHS 95/65 ADV: 135/95
2 T2B
3 OHS
4 T2B
5 OHS
ETC.

*Ascending Rep scheme, OHS should be odds while toes to bar are evens, please count TOTAL REPS for score. Figuring out 14 Rounds+21 Reps or something will make my brain explode.

24
Nov

Hoilday Schedule This Week

CFt_turkeyHey Team!

CrossFit Longmont will be closed Thanksgiving day (Thursday) and  Friday morning at 6:00 and 8:30. This week is a deload week so the WODS will be relatively shorter (never easier)  Also, if you tell me what you are thankful for this week, I will give out 5 burpees!

Happy Holidays!

– Rocky

21
Nov

Flash Sale!

If you have ever thought about joining CrossFit now is the best time to get started because Black Friday through Cyber Monday CrossFit Longmont will have their first ever Flash Sale.

Friday the 28th to Monday the 1st all new memberships will receive a 25% discount on down payments.

Be sure to check out our schedule for holiday class times.

https://crossfitlongmont/schedule/

flashsale25

21
Nov

Workout 11/21/14

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SS: 20 Minutes to Accumulate, 30 Pull ups ASHAP, 30 HSPU ASHAP
30 Ring Dips ASHAP, as many Muscle Ups as Possible

* If an athlete can do 1 Kipping pull up, they should do 30 singles. If it will take you twice as long to do 30 HSPU’s with one abmat than with three, use one, THIS IS TWENTY MINUTES TO SPEND ON GYMNASTICS WORK, MAKE IT COUNT! If you are truly challenging yourself and improving a skill you want to work on I don’t care if you spend 20 minutes working on mastering muscle ups. ONLY if you truly are working and not wasting time. the above is simply a guideline as to how one should spend this time.

WOD: “Open WOD 14.5” with 30 Minute Cap

21-18-15-12-9-6-3

Thruster 95/65
Bar Facing Burpees

18
Nov

Workout 11/19/14

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SS1: Deadlift 2×[email protected]%
*Touch’N’Go Reps please

SS2: 8 Minutes to establish a 1RM Power Clean

-Then-

SS3: 4 Minute EMOM 
3×3-Stop Clean Pull @ 100% of SS2
* 3 Stops are: 2″ from floor, BOTTOM of knee, and POWER POSITION, finish rep by standing all the way up. 

*This should be done Immediately after SS2, a total 12 Minute Running Clock, if an athlete is sharing a bar to find a 1RM Power clean they can run on an alternating 30 Second clock to keep the EMOM going
   
WOD:12 Minute AMRAP
30 Double Unders
20 Wallballs 20/14
10 Power Cleans 135/95 ADV:155/105

17
Nov

Workout 11/18/14

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SS: 10 Minutes to Establish a 1RM Hang Power Snatch. 

*Any hang can be used, high hang, power postion, top of knee, bottom of knee, mid thigh, low hang, ETC. in fact, athletes are encouraged to experiment and try several variations to feel the subtle differences of each style.

WOD:8 Round INVERSE Tabata of:
Strict Press 95/65 ADV: 135/95
Front Squat 185/115 ADV: 225/155
Deadlift 275/205 ADV:315/225

Two minutes rest between each exercise

*Inverse Tabata is 10 seconds of work 20 seconds of rest for 8 rounds. Score for this WOD is Total Reps

16
Nov

Workout 11/17/14

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SS:4x 3 Front Squats+5 Back Squats at 100% of 5RM Front Squat

*Do 3 front squats, rerack barbell and switch to back squat position without resting

WOD: “4RFT:
100′ Walking Lunge w/Dumbells or KBs 
30 Box Jumps 24/20
20 Pull ups ADV: Weighted pull ups any style, goal is 30/15 lbs

Core: Partner up and Perform 3xME Push Up Position Planks with plate on back 45/25

*No prescribed weight for the walking lunge, athletes should hold a weight in both hands that CHALLANGES them. they can be unevenly weighted or different objects (KB and DB) but stay away from the tiny kettlebells and baby dumbells please!