CrossFit Total on Saturday!

This Saturday is a big day... the "CrossFit Total"!  Make plans to be there... this is where you will try for your one-rep max on the shoulder press, back squat, and deadlift.  Add the total number of pounds together and you'll get a good idea of where your overall strength is.  This is a great WOD to have everyone cheer each other on, so if you can come, be there!!!

Thursday's WOD

Warm-up

500m Row

50 Jumping jacks

50 Skips, jump rope

10 Box jumps

10 KBS

Stretching and discussing class for the day

Strength/Skill

Practice double unders… camera work and coaching

WOD

Five rounds for time of:

40 Double-unders


30 Box jumps 24/20”

20 Kettlebell swings (1.5/1 pd)

Recovery

Short Stretching and Mobility Sequence 

Wednesday's WOD

Warm-up

10 Burpees

20 OHS w/ PVC

10 Light DB Squat cleans

Find clean weight for WOD

Stretching and discussing class for the day

Strength/Skill (After WOD)

Tabata squats

WOD

Five rounds of

3 Cleans


20 Burpees

Recovery

Short Stretching and Mobility Sequence

Tuesday's WOD

Warm-up

200m Skip

10 Push-ups

10 HSPU’s

10 Wallball

10 Ring dips

10 Pull-ups

Stretching and discussing class for the day

Strength/Skill

Shoulder Press 2-2-2-2-2-2-2-2-2-2 reps (on the minute)

WOD

Complete as many rounds as possible in 10 minutes of:

15 Wall ball shots (20/14#)

15 foot Rope climb, 1 ascent

Recovery

Short Stretching and Mobility Sequence

Monday's WOD

Warm-up

Take bars and bumpers to parking lot…

Run 200m

10 Barbell squat cleans

10 Barbell OHS

10 Barbell Power cleans

Stretching and discussing class for the day

Strength/Skill (inside after WOD)

Power cleans 5x3

WOD

"Nancy"

5 rounds for time of:

400 meter run


15 Overhead squats (95/65#)

Recovery

Short Stretching and Mobility Sequence

Saturday's WOD

Warm-up

400m Run

10 KBS (American)

10 Vertical jumps

20 Snatch (PVC)

Snatch up to WOD weight

Stretching and discussing class for the day

Strength/Skill

KBS 8-8-8-8-8

WOD

"Isabel"

For time:

30 Snatch (135#/95#)

Use 95 pounds, 65 pounds or broomstick as needed.

Recovery

Short Stretching and Mobility Sequence 

Street Scenes on Saturday!

Always Forward CrossFit will have a display at the Granville Street Scenes this Saturday morning from about 8 am until around 2pm.  Stop on by to see us and bring your friends!  We will be in front of the CVS; see you on Saturday!

Thursday's WOD

Warm-up

Row 100m

10 Pull-ups

Row 100m

10 Burpees

Row 100m

10 Bench press (light)

Stretching and discussing class for the day

Strength/Skill

Bench press 3-3-3-3-3

WOD

Rowing "Bradley"

10 rounds for time of:

100m Row

10 Pull-ups


100m Row

10 Burpees


Rest 30 seconds

Wednesday's WOD

Warm-up

200m Row

200m Run

400m Row

400m Run

Stretching and discussing class for the day

Strength/Skill (After WOD)

Sled Pull 3x100m increasing each pull to 40% of 1-rep max deadlift

WOD

Run or Row 5K

Recovery

Short Stretching and Mobility Sequence

Tuesday's WOD

Warm-up

200m Run

10 Push-ups

10 Pull-ups

10 Ring dips

10 Ring rows

20 GHD Sit-ups

20 Back Extensions

Shoulder Prep

Stretching and discussing class for the day

Strength/Skill

Push Jerk 5-5-5-5-5 reps

WOD

Three rounds for time of: 


12 Muscle-ups


75 Squats

Recovery

Short Stretching and Mobility Sequence

Monday's WOD

Warm-up

10 Box Jumps

10 Broad Jumps

10 Vertical Jumps

50 Doubles

20 OHS w/ PVC

10 Pull-ups

10 HSPU’s

Stretching and discussing class for the day

Strength/Skill

Back squat 3-3-3-3-3

WOD

Death by Pull-ups and HSPU’s

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

Recovery

Short Stretching and Mobility Sequence

Saturday's WOD

Warm-up

400m Run

20 Squats

20 Strait leg deadlifts

10 Ring dips

Stretching and discussing class for the day

Strength/Skill

Tabata Ring Dips           

WOD

Complete as many rounds as possible in 12 minutes of:


400 meter run


5 Deadlifts

Recovery

Short Stretching and Mobility Sequence

Thursday's WOD

Warm-up

200m Skip

20 Squats

20 Push-ups

200m Run

10 Shoulder press

Stretching and discussing class for the day

Strength/Skill

Shoulder press 3x5

WOD

Five rounds for time of:

5 Front squat (185#/125#)

20 Ring push-ups

Recovery

Short Stretching and Mobility Sequence 

Wednesday's WOD

Warm-up

Row 20 Calories then:

5 reps of…

Wall ball

Toes to bar

HSPU’s

Sumo-deadlift high-pull

Burpees

Power cleans

Stretching and discussing class for the day

Strength/Skill

None

WOD

For time:


10 Handstand push-ups


20 Wall ball shots (20#/14#)


30 Toes-to-bar


40 Power cleans (135#/95#)


50 Burpees


60 Sumo deadlift high-pull (75#/45#)

Recovery

Short Stretching and Mobility Sequence

August Membership Special

August Memberships are now 1/2 off...

I appreciate everyone's patience with my time away from the gym... After everything that has happened, my family really needed it.

Now that we are back with a new schedule and have started to resume normal hours, I miss seeing everyone!  Come on back and the rest of the month is 1/2 off...  don't forget about the credit for July too!

Thanks for coming everyone!  By the way, there will be a special announcement this week!

Tuesday's WOD

Warm-up

10 Doubles unders

10 OHS w/PVC

20 Doubles

20 Sit-ups

10 Doubles

10 OHS w/PVC

Stretching and discussing class for the day

Strength/Skill

Overhead Squat 3-3-3-3-3 reps

WOD

“Annie” For time:

50-40-30-20-10 rep rounds of:

Double-unders

Sti-ups

Recovery

Short Stretching and Mobility Sequence

New Schedule!!

Our new schedule is:

Monday: 5:30 pm and 7 pm

Tuesday: 5:30 pm and 7 pm

Wednesday: 5:30 pm and 7 pm

Thursday: 5:30 pm and 7 pm

Friday: Closed

Saturday: 8 am and 9 am

Sunday: Closed

The schedule will begin Monday, August 15, 2011.

Please let us know if you have any questions!

Thanks!

Dennis and Craig

Parking Lot Work at Welsh Hills School

The parking lot at The Welsh Hills School is being resurfaced tomorrow, Monday 8/15/11.  Please access the school using the gravel road from Westgate Drive.  Westgate Drive is across from the Wendy's at the intersection of Cherry Valley Rd. and SR 16.

Please let us know if you have any questions!

Craig and Dennis

Monday's WOD

Warm-up

Row for 1 minute

10 Shoulder presses

Row for 2 minutes

10 Push presses

Row for 1 minute

10 Push jerks

Stretching and discussing class for the day

Strength/Skill

Behind the neck Jerk 1-1-1-1-1-1-1           

WOD

Four rounds for time of:

Row 500 meters


Rest 3 minutes

Recovery

Short Stretching and Mobility Sequence

Saturday's WOD

We will be open tomorrow for a 9 am session.

Warm-up
One round, not for time of the WOD

Strength
OHS 3x5

WOD "Feeling Lucky"
Seven rounds for time of:
7 Calorie row
7 Supermen
7 Push-ups
7 Sit-ups
7 Squats
7 Box Jumps (24"/20")
7 Pull-ups

Mobility
Open up hips and hamstrings

Thursday's WOD

Warm-up

400m Run

50’ Bear crawl

15 Ring rows

20 OHS w/PVC

15 DB Push press (light)

Stretching and discussing class for the day

Strength/Skill

None…

WOD

400m Row

100’ Bear crawl

800m Run


50 Pull-ups

100 Push-ups

200 Squats


800m Run

Recovery

Short Stretching and Mobility Sequence