Saturday June 16

Squat Prep

“Four Score”
500 Meter Row
21 Squat Clean Thrusters (95, 65)
500 Meter Row
15 Squat Clean Thrusters
500 Meter Row
9 Squat Clean Thrusters

Post Score To Comments.

Friday June 15

Introduction to Deadlift.

” DT “
5 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Jerks

men’s weight: 155
women’s weight: 105

Post Scores to Comments.

Thursday June 14

Greg Glassman speaks on the purpose of CorssFit






1. 5x1 Snatch Balance

2. ” Team Tosh “
3 x 200m – 400m- 600m Run
One person works as the other rests


Post Scores To Comments.

Wednesday June 13

1. Hang Power Clean
3 x 2

2. “Freddy Krueger”
21 – 15 -9
Kettlebell Swings (70, 53)
Burpees


Post Scores to Comments.

How you should feel after "Freddy Krueger"

Tuesday June 12

Nicole Caroll from CrossFit HQ explains the importance behind nutrition



” Tramp Stamp “
50 – 35 – 20
Wall Balls (20, 14)
Pull Ups

 Post Scores To Comments.

Monday June 11

                                                      Power With Mike Burgener

1. Power Clean
3 x 2

2. “Gwen”
15 – 12- 9
Unbroken Power Cleans and Jerks
Not for time

Saturday June 9

New Castle Fit 5 K

Please come and support the Kid's PE programs.

Where: VIX Park in Castle Valley New Castle, (behind the Kathryn Senor Elementary School

Time: 9:00 AM (Race Starts)

Cost: $25 donation

Register on site with a check or cash. (Make checks out to Kathryn Senor PE Dept)

Prizes for Kids under 14, Men, and Women participants.

Friday June 8

Box Jump Tutorial With Jon Gilson From Again Faster

” Christine “
3 Rounds For Time:
500 Meter Row
12 Bodyweight Deadlifts
21 Box Jumps, 20″

Thusday June 7

                                                             The Push Jerk Basics

1. Front Squat
1 Rep Max

2.  “Rapscallion”
AMRAP 7
5 Front Squats
5 Push Jerks
35 Double Unders
Men’s weight: 165
Women’s weight: 115

Wednesday June 6

Step outside your comfort zone. Go to THAT place!

” Hurricane “
3 Rounds For Time:
800 Meter Run
21 Power Cleans (155, 105)

Post Scores To Comments.


If you didn't already notice the workouts have been put out less than in advance... :-) There have been a few cherry pickers out there weeding out the WODs like fine wines. Well this has just been a little reminder to CUT THAT CRAP OUT! Just kidding, but seriously you are only limiting your advancement here.  Way to challenge yourselves.

Tuesday June 5

                                                               The Burgener Warm Up

1. Snatch Compelx
3 x Power Snatch + Hang Squat Snatch + Squat Snatch


2. ” Jacking Iron “
15 – 12 – 9- 6 – 3
Power Snatch (95, 65)
Burpee

 Can't run? Row! Inuries shouldn't stop you from increasing or maintaining your fitness. Movements in a WOD can be scaled/swopped for you to get the correct stimulus. Keep coming in!

Monday June 4

GOOD MORNING CF GENERATE!

Cross Over Stretch
Sit and Reach
Wrist Stretch
1000 m Row

2010 Games Champion Graham Holmberg’s tutorial on kipping toes to bar

“Cement Mixer”
7 rounds of:
Every 3 minutes complete:
400 meter Run
12 Toes to Bars

Saturday June 2

Fight Gone Bad explained by Greg Glassman. The workouts origin and the stimulus behind it.


“Fight Gone Bad”
Complete as many reps as possible in 1 minute of:

Wall Balls (20, 14)
Sumo Deadlift High Pulls (75, 55)
Box Jumps, 20″
Push Press (75, 55)
Row for calories.

Repeat for 3 rounds. There is a 1 minute rest after each round, but there is no rest between stations.

Post Scores to Comments.

Friday June 1

Team CrossFit Generate Practice Time

Future Competitors: To amp up our competition side of CrossFit it's time to practice. If competing is fun for you or you want a challenge to take your Elite Fitness to a whole new level, I am creating a Team CrossFit Practice Time at 3:00 PM Monday through Friday. 

This Practice will be a different WOD than normal class and have no dedicated coach. Therefore, all participants must meet all the following:

Must leave ego at the door.
Must be aware to when form diminishes.
Must scale at all times needed.
Must take personal responsibility for their own form.

You don't need to be able to perform kipping pull ups or all RXed just understand that you are personally responsible for you during this time.

Practice starts June 4 Monday. Find that next level!



1000 m Row

Stretch

The Big Clean Complex
 

6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allow – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set.

High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

Post Scores To Comments.

Thursday May 31

 Want faster pull ups? Have you tried the butterfly kip? Here’s Chris Spealler with a Butterfly Kipping tutorial

A reminder for the Jump Rope Seminar if you haven't signed up already it is going to be a blast and information worth while paying attention to. 

Saturdays are now Traditional Fun CrossFit Workout days. We are trying to get as much of the membership together every Saturday as possible to share in fun competition with those who you don't normally get a chance because of the various times. To make it more fun and exciting, every Saturday the WOD will be a Traditional Fun CrossFit workout. This Saturday is Fight Gone Bad. Lots of fun!    

3 Rounds Not for time

Run 200 m

10 Box Jumps

20 Wall Balls

30 Burpees

WOD

“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

 

Wednesday May 30

800 m Run 

20 Pull Ups (Enjoy the Chalk)

10 Partner Tire Flips

1. Deadlift
20 Rep Max

2. "Cucacaracha"
AMRAP 12:
21 Sumo Deadlift High Pulls (95, 65)
15 Wall Balls (20, 14)
9 Burpees

Tuesday May 29

30 Overhead Squats

20 Push Ups

40 Box Jumps

Strength WOD: 30 Clean and Jerks (135/95)

WOD

Team 10K Row
 

Teams of 3 complete 10,000 meters of rowing, 

switching athletes every 250 meters

Monday May 28

 Run 800 m 

Scorpion

Sit and Reach

Lateral Splits 

" Helen "
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (53, 35)
12 Pull Ups

  "Pregame"

2 rounds NOT for time:

2 Squat Cleans 185, 115

3 Muscle ups

4 HSPU

5 T2B

6 Wall Ball

Rest 2 minutes between rounds.

This should be at a walking pace, take about 10 seconds between 
movements and focus on technique and proper positioning - not fast cycle
 times. 

Saturday May 26

Saturdays are intended to be a huge

 CrossFit gathering. The goal is to have the 

majority of the membership to test their 

strength against each other.

Unless you desperately need 

"two days in a row" rest.

20 Box Jumps

30 Wall Ball  

" The Chief "
 5 Rounds For Time:
 AMRAP 3
 3 Power Cleans (135, 95)
 6 Push Ups
 9 Squats
 Rest 1 Minute

Friday May 25

Active Recovery

2,000 m Row 

WOD 

1. Snatch Balance
5 x 1

2. Power Snatch
10 x 3 On The Minute 

Finish:

6 Legnths Bear Crawl