Friday, May 30, 2014

Saturday May 31st, 2014

SATURDAY TEAM WOD:

With a Partner, One works at a time:

        10 Turkish Get-Ups (44/26)
        100 Burpees 
        100 Kettle Bell Swings (53/35)
        100 Wall Balls (20/14)
        100 Partner Wall Ball Sit-Ups
        10 Turkish Get-Ups (44/26)


Thursday, May 29, 2014

Friday May 30th, 2014

Skill/Strength:  Snatch from Knees, Snatch Balance…Work up to Max Load

WOD:  12 Minute AMRAP:

             6   Toes to Bar
            12  Russian Twists, 2-Sided (35/26)
            18  Slam Balls (30/20)
            24  Double Unders

Finisher:  3 x Max Effort Ring Dips



  

Wednesday, May 28, 2014

Thursday May 29th, 2014

Strength:  Bench Press, 5 x 8 @ 60% of 1RM

WOD:  For Time:

            30 Push Ups
            15 Pull Ups
            30 Squat Cleans (95/65)
            15 Push Press (95/65)
            20 Push Ups
            10 Pull Ups
            20 Squat Cleans
            10 Push Press

Finisher:  100 Ab Mat Sit-Ups


Tuesday, May 27, 2014

Wednesday May 28th, 2014

Strength:   7 Minute EMOM:
 2 Hang Pull Shrugs, 2 Hang High Pulls, 1 Hang Power Clean, 1 Hang Squat Clean

WOD:  5  Rounds for Time:

            7   Burpee Box Jumps (24/20)
            5   Kettle Bell Cleans, Each Arm (44/26)

Finisher:  25 Pull-Ups




Monday, May 26, 2014

Tuesday May 27th, 2014

Strength:  Deadlift, 5 x 8 @ 60% of 1RM (last set AMAP)

WOD:  4 Rounds for Time

             400 Meter Run
             10  Overhead Squats (95/65)
             10  Deadlifts (95/65)

Finisher:  50 Back Extensions (Superman or GHD)


Now that is awesome! Check out that full Box today.  You should all be very proud of yourselves for the work you put in today completing "Murph."

Sunday, May 25, 2014

Monday May 26th, 2014

WOD:  "MURPH" - Solo or with a Partner

             1 mile Run then
             100 Pull Ups
             200 Push Ups
             300 Air Squats
             1 mile Run



In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005.

"This workout was one of Mike's favorites and he'd name it "Body Armor."  It is now referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is."

Happy Memorial Day!


Friday, May 23, 2014

Saturday May 24th, 2014

Saturday TEAM WOD: 

          With a Partner:

           200 Meter Run
           100 Air Squats
           200 Meter Run
           80 Push Ups
           200 Meter Run
           60 Wall Balls
           200 Meter Run
           40 Burpees
           200 Meter Run
           20 Knees to Elbow
           200 Meter Run


Good luck to everyone who is running in the "Wounded Warrior" 5K in Plainfield!   TEAM WOD -  Looks like you will be doing some running as well!  

Thursday, May 22, 2014

Friday May 23rd, 2014

Strength:  Find Max Effort Single Set of:  Ring Dips, Pull Ups, Push Ups

WOD:  “The Incredible Hulk”
              20 Minute AMRAP

              5 Deadlifts (115/75)
              5 Hang Cleans
              5 Front Squats
              5 Push Press
              5 Back Squats

Finisher:   Foam Roll/Lacrosse Ball


This workout comes from CrossFit Plainfield.  They did it a few weeks ago and we thought it looked like a  good one.

Wednesday, May 21, 2014

Thursday May 22nd, 2014

Strength:  10 Minutes for Accessory Work

WOD:  CrossFit Poker

            Hearts = Kettle Bell Swings, AM (53/35)
            Diamonds = Push Ups
            Clubs = Pull Ups
            Spades = Box Jumps
            Jokers = 25 Burpees

The number on the card represents the number of reps.  Face cards equal 10.  Aces equal 11.
Note:  Goal is to get through deck of cards.  There is a 30 minute time limit.

Finisher:  NA

Some of you have been asking for this one!  It's about to get FUN up in the Box today.

Tuesday, May 20, 2014

Wednesday May 21st, 2014

Strength:  7 Minute EMOM , 2 Power Cleans + 1 Split Jerk @ 75% of  1RM

WOD:  15 Minute AMRAP

            400 Meter Run
            10 Ring Dips
            10 Kettle Bell Swings (53/35)

Finisher:  2 x 25 Partner Throw Downs





Monday, May 19, 2014

Tuesday May 20th, 2014

Strength:  5 x 10 Weighted Good Mornings (96/65)

WOD:  "Rankel"
             20 Minute AMRAP

             6 Deadlifts (225/155)
             7 Burpee Pull Ups
             10 Kettle Bell Swings
             200 Meter Run

Finisher:  50 Superman or GHD Back Extensions




Sunday, May 18, 2014

Monday May 19th, 2014

Strength:  7 Minute EMOM, 1 Snatch + 1 Hang Snatch + 1 High Hang Snatch at 70% 1RM


WOD: 10 Minute AMRAP
             5 Power Snatch (95/65)
            10 Toes to Bar
            15 DU’s
             -then-
            2 Minutes Max Effort Ab Mat Sit-Ups




A little action from the pre-"Murph" workout today.

Friday, May 16, 2014

Saturday, May 17th, 2014

TEAM SATURDAY WOD:   

        100 Ab Mat Sit Ups
        90 Kettle Bell Swings, American (53/35)
        80 Push Press (95/65)
        70 Wall Ball Squat Cleans (20/14)
        50 Ring Rows
        40 Toes to Bar
        30 Burpees

One Partner works for 30 seconds and then they switch.  Continue until all reps are completed.




What a great turnout tonight to see Stephen off!  Thanks to everyone for coming out, doing the "Stephen" WOD and hanging out afterwards.  I know it meant a lot to Stephen.  



Thursday, May 15, 2014

Friday May 16th, 2014

Strength:   15 Minutes to Work on Accessory Movements

WOD:  Stephen’s WOD 

             Note:  You will have two options today...

             With a Partner For Time:

              150 Double Unders
              120 Wall Balls (20/14)
             90 Push Ups
             60 Front Rack Lunges (95/65)
             30 Thrusters (95/65)
             15 Chest to Bar Pull Ups


             Or go SOLO For Time:

              100 Double Unders
              80 Wall Balls (20/14)
              60 Push Ups
              40 Front Rack Lunges (95/65)
              20 Thrusters (95/65)
              10 Chest to Bar Pull Ups

Finisher:  Lounge Party




Stephen, say it ain't so!!!  Today we say "Farewell" (but not for long, hopefully) to a young man who makes CFSG sparkle in so many ways.  Stephen is our cheerleader, our friend, the kid who cleans the gym and someone we all love.  He will be moving away to follow God's calling for him.  We wish you the best of luck Stephen...you will be greatly missed!

Wednesday, May 14, 2014

Thursday May 15th, 2014

Strength:  Deadlift, 1x5 @ 50%, 1x5 @ 60%, 3x10 @ 65%

WOD:   For Time:

             400 Meter Run
             50 Double Unders
             5 Wall Ball Squat Cleans
             40 Double Unders
             10 Wall Ball Squat Cleans
             30 Double Unders
             15 Wall Ball Squat Cleans
             20 Double Unders
             20 Wall Ball Squat Cleans
             10 Double Unders
             25 Wall Ball Squat Cleans
             400 Meter Run

Finisher:   50 Superman/GHD Back Extensions


Just a quick reminder:  Friday evening we will be having a celebration for Stephen who will be leaving us. Everyone is welcome!

Tuesday, May 13, 2014

Wednesday May 14th, 2014

Strength:  Strict Press, 1x5 @ 50%, 1x5 @ 60%, 3x10 @ 65%

WOD:  15 Minute AMRAP:

            5 Ring Dips
            10 KB Push Press, 5 each side (53/35)
            20 KB Swings (53/35)

Finisher:  25 Chin Ups


Monday, May 12, 2014

Tuesday May 13th, 2014

Strength:  EMOM for 7 Minutes, 1 Squat Clean + 1 Front Squat (Choose Challenging Weight)

WOD:  Mini 2014 Regional Event 4

            21-15-9
            Handstand Push-Ups
            Front Squats (115/75)   
            Bar Facing Burpees

Finisher:   Quality time with Foam Roller!


Sunday, May 11, 2014

Monday May 12th, 2014

Skill:  Kipping 101

WOD: "Barbara" (Time Cap)
 
            5 rounds:

            20 Pull ups
            30 Push ups
            40 Sit ups
            50 Air Squats

Finisher:  Slow 400 meter cool down


Special notes on this workout:  There will be a time cap and a 3 minute rest between rounds.  Barbell Club be sure to check FB for this weeks update on lifts.

Friday, May 9, 2014

Saturday May 10th, 2014

Saturday TEAM WOD:   
           
              With a Partner

              400 Meter Run (together)
              50 Pull Ups
              200 Meter Farmer’s Carry (walk together, take turns carrying)
              50 Ring Dips
              100 Push Ups
              50 Knees to Elbows
              100 Ab Mat Sit Ups
              400 Meter Run (together)


Happy (almost) Mother's Day to all the Mom's at CFSG!

Thursday, May 8, 2014

Friday May 9th, 2014

Strength:   25 Dead Hang Pull Ups

WOD:  "Dirty Thirty"

            30 Box Jumps
            30 Jumping Pull Ups
            30 Kettle Bell Swings (53/35)
            30 Walking Lunge Steps
            30 Knees to Elbows
            30 Push Press (45/35)
            30 Back Extensions
            30 Wall Ball Shots (20/14)
            30 Burpees
            30 Double Unders

Finisher: Really?



Oh!  It's about to get "Dirty" up in the Box today.  Bus trip information for Regionals on Saturday will be posted on the Athlete's Page soon. Be sure to check it out!

Wednesday, May 7, 2014

Thursday May 8th, 2014

Skill/Strength:  3 Power Snatch EMOM for 8 Minutes,  AHAP (you can build up weight during EMOM)

WOD:  15 Minute AMRAP:

            20 Ab Mat Sit ups
            15 Wall Balls
            10 Hang Power Snatch(65/45)
            200 Meter Run

Finisher:   3 x ME Ring Dips


Why, YES, we do have a family atmosphere here at CFSG!  I love seeing the whole family getting involved.  

Tuesday, May 6, 2014

Wednesday May 7th, 2014

Strength:  Back Squat 5 x 10 @ 50% 1RM   
WOD :  “Bring Sally Up” Squat Challenge (135/95) (Flower by Moby)

Finisher:   Ab Circuit – 3 Rounds
                25 Ab Mat Sit Ups
                15 Leg Lifts
                25 Russian Twists (2 Count)


Remember to record your "Grace" time!!!  Ever look at a workout where you think - Easy!?  Ha, ha, I'm thinking this is not one of them. 

Monday, May 5, 2014

Tuesday May 6th, 2014

Strength:   Clean 3-3-3-3-3 @ 65% of 1RM

WOD:    “Grace”

                30 Clean & Jerks (135/95)
                Rest 2 Minutes, then
                50 Burpees

Finisher:   3 x 15 Superman or GHD Back Extensions


You are all about to get to know "Grace" - that is, if you haven't met her yet!  It's going to be a good time.

Sunday, May 4, 2014

Monday May 5th, 2014

Strength:  Bench Press 5x10 @ 50% of 1RM

WOD:  4 Rounds for Time
            
             200 Meter Run
             10 Thrusters (95/65)
             10 Pull Ups
             10 Box Jumps
             10 Push Ups

Finisher:  3 Minute Hollow Rock



So we survived the first week of Barbell Club!  Is it starting to make sense now?  You may still have questions but I promise that it will be second nature before you know it.  You ARE good enough!


Saturday, May 3, 2014

Saturday May 3rd, 2014

Saturday TEAM WOD

WOD:  “Victoria” as 20 Minute AMRAP with a Partner

             10 Thrusters (95/65)
             14 Box Jumps (24/20)
             12 SDHP (95/65)
             12 Burpees
             27 KB Swings (53/35)




Thursday, May 1, 2014

Friday May 2nd, 2014

Strength:  Strict Press 5 x 10 @ 50% of Working 1RM

WOD:    “Jack”
               20 Minute AMRAP

               10 Push Press (115/75)
               10 Kettle Bell Swings (53/35)
               10 Box Jumps (24/20)

Finisher:  Max Hand Stand Hold


Sandy aka Julie has taken a few days off so you are stuck with me again!  She is so organized that she has all of the blogs set up and ready to go, pictures and all.  I just love her!  Have fun Julie...we will see you next week!