Group Class TIme Change for Thursday's

The group class time for Thursday will now be at 5:30 pm.  Please let me know if you have any questions!

Express Workout for Tuesday 6:30pm

For time:
135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups

Group Class for Tuesday at 5:30 pm

Warm-up

2 minutes of jump rope then:

10 DB Deadlift (light)

10 Ring rows

10 Push-ups

10 Sit-ups

10 Supermen

10 Dips

1 minutes of jump rope

Stretching and discussing class for the day

Strength/Skill

Back Squat 5-5-5-5-5 reps

WOD

As many rounds as possible in 15 minutes of:

200m Row

10 DB Thursters

20 Box Step-ups (w/DB’s from thrusters)

10 Pull-ups

Recovery

10 min. Yoga sequence

Express Workout Schedule

Monday: 4:45

Tuesday: 6:30

Wednesday: 6:30

Thursday: No Class

Friday: 5:00

Saturday: 11

Sunday: TBA

As always, please let me know if you are coming!

Express Workout for Monday 4:45pm

For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

Group Class for Monday at 5:30 pm

Warm-up

50 Jumping Jacks then:

15 Pull-ups

20 Sit-ups

20 Box jumps

10 DB Shoulder press

Stretching and discussing class for the day

Strength/Skill

Bench Press 5-5-5-5

Work on Hang Squat Cleans

WOD

Five rounds for time of:

10 Hang Squat Cleans

15 Push-ups, Double-release

Recovery

10 min. Yoga sequence

Sunday's Express WOD @ 1:30

"Holbrook"
Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Butterfly Kipping Pull-ups

It is time I broke down and learned to do this...  Tomorrow for "Holbrook", butterfly kips or bust!

Music in the Box

Don't forget to vote for the music you want me to play in the box!  Please let me know what you want to workout to!

Express Workout for Saturday 11:00 am

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

Express Workout for Friday 5:00pm

Cleans 3-3-3-3-3-3-3

Group Class for Saturday at 10:00 am

Warm-up

20 Burpees then:

3 Rounds of:

10 Ring rows

10 Push-ups

10 Sit-ups

10 Supermen

Stretching and discussing class for the day

Strength/Skill

Learn new skills for WOD

WOD

“Filthy Fifty”

For time:


50 Box jump

50 Jumping pull-ups


50 Kettlebell swings

50 Steps, Walking Lunge

50 Knees to elbows


50 Push press

50 Back extensions


50 Wall ball shots

50 Burpees


50 Double unders

Recovery:

Foam roll shoulder and back

Stretching 

Group Class for Thursday at 6:00 pm

Warm-up

Fish game then:

3 rounds of:

10 Ring rows

10 DB Push press

10 KBS

Stretching and discussing class for the day

Strength/Skill

Shoulder Press 3-2-2-2-1-1-1-1-1

WOD

Your Choice:

“Cindy”
Complete as many rounds in 20 minutes as you can of: 


5 Pull-ups

10 Push-ups

15 Squats


OR

“Mary” 
Complete as many rounds in 20 minutes as you can of: 


5 Handstand Push-ups


10 One legged squats, alternating


15 Pull-ups

Recovery

2 min. Foam/Ball roll

2 min. Shoulder cool-down/stretch

2 min. Pigeon on box

Group Class for Wednesday at 5:30 pm

Warm-up

Fish game then:

3 Rounds of

10 Sit-ups

10 Back extensions

10 Knees to chest

Stretching and discussing class for the day

Strength/Skill

Thrusters 3-3-3-3-3

WOD

"Lynne"

Five rounds for max reps of:

Body weight bench press


Pull-ups

Post reps for both exercises in all rounds

Recovery

Foam roller and balls

4 min. stretch

Group Class TIme Change

The Group Class time for Monday's has been changed to 5:30 pm.  Please let me know if you have any questions.

Thanks!
Craig

Express Workout for Tuesday 6:30pm

Three rounds for time of:
12 Muscle-ups
75 Squats

Post time to comments.

Recovery:
20 Minutes of yoga

Express Workout for Monday 5:00pm

3 x 1000m Row
Rest 2 minutes between rows.

Post time to comments.

Group Class for Tuesday at 5:30 pm

Warm-up

2 minutes of jump rope then:

10 DB Deadlift (light)

10 Ring rows

10 Push-ups

10 Sit-ups

10 Supermen

10 Dips

1 minutes of jump rope

Stretching and discussing class for the day

Strength/Skill

Deadlift 5-5-5-5-5 reps

WOD

For time:

25 Pull-ups


50 Kettlebell swings 


75 Sit-ups


50 Push-ups


25 Front squats


50 Back Extensions


25 Handstand push-ups


25 Hang squat cleans

25 Knees to elbows


25 Dips


25 Snatches


75 Sit-ups

Recovery

Foam roller to back, use balls to roll shoulders

2 min. stretching hamstrings

2 min. each leg pigeon pose

Group Class for Monday at 6:00 pm

Warm-up

20 Burpees then:

3 Rounds of

10 Squats

10 Ring rows

10 Bent over DB row

Stretching and discussing class for the day

Strength/Skill

Max Wattage Test x3

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Recovery

1.    Shoulder recovery

2.    Hamstring Stretch and roll

Express Workout Schedule

Monday: 5:00
Tuesday: 6:30
Wednesday: No Class
Thursday: No Class
Friday: 5:00
Saturday: 11
Sunday: TBA (Make-up for Thursday's WOD)

Please let me know if you are coming!

Express Workout for Sunday 1:30 pm

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Express Workout for Saturday 11:00 am

Snatch 1-1-1-1-1-1-1 reps

Group Class for Saturday at 10:00 am

Warm-up

50 Jumping Jacks then:

3 Rounds of:

10 DB Push press

10 Deadlifts

10 Sit-ups

10 Supermen

Stretching and discussing class for the day

Strength/Skill

Power clean 3-2-2-2-1-1-1-1-1 reps

WOD

For time:


10 Thrusters (heavy)


40 Pull-ups


400 meter run/row

30 Thruster (medium)


30 Pull-ups


600 meter run/row


50 Thruster (light)


20 Pull-ups


800 meter run/row

Recovery:

Foam roll shoulder and back

Stretching 

Express Workout for Friday 6:00pm

For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

Express Workout for Wednesday 6:30pm

Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

Group Class for Wednesday at 5:30 pm

Warm-up

25 Ball slams then:

3 Rounds of

10 Push press

10 KBS

10 Thrusters

with the same KB

Stretching and discussing class for the day

Strength/Skill

Deadlift 3-2-2-2-1-1-1-1-1

WOD

As many rounds as possible in 10 minutes of:

Ground to overhead

Total the number of reps by the weight lifted.

Recovery

Foam roller and balls

4 min. stretch

Group Class for Tuesday

Warm-up

Row 500m then:

3 Rounds of:

10 KBS

10 Medball cleans (or g2o)

10 Push-ups

Stretching and discussing class for the day

Strength/Skill

Back Squat 3-2-2-1-1-1-1-1

Shoulder prep

WOD

“Elizabeth” 21-15-9 rounds of

Cleans (135/95)

Ring dips

Recovery

Foam roller to back, use balls to roll shoulders

2 min. total eagle pose

2 min. each leg pigeon pose

Group Class

Ahh... Today is one of my favorites, "Fight Gone Bad"

Monday 1/17/11
Warm-up
Row 40 cal.
3 Rounds of:
10 KBS
10 KB Thruster
10 Knees to chest

Stretching and discussing class for the day
Strength/Skill
1. Learn new skills for WOD
2. Get weights set for WOD

WOD
“Fight Gone Bad!"
3 Five Minutes rounds of:
Wall-ball (Reps) 

Sumo deadlift high-pull (Reps) 

Box Jump (Reps) 

Push-press 75 pounds (Reps) 

Row calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.

Recovery
2 min. Eagle
4 min. Sun salutations

Always Forward Workout Class Schedule

The schedule for the Always Forward Workout is:

Monday: Please contact Craig if interested.
Tuesday: Rest day
Wednesday: 6:30 pm
Thursday: Craig is at Ski Club
Friday: 4 pm
Saturday: 11 am (make-up for Thursday)
Sunday: TBA

Always Forward Workout

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Always Forward CrossFit's Daily Blog

Welcome to Always Forward CrossFit's Daily blog.  We will use this page to post the Workout of the Day, schedules, achievements, and anything else that might need updated on a daily basis.

Forward, Always Forward!