Adios MoFo

Announcements

***
The CrossFit Open is coming! Registration begins Thursday, January 12th! The first Open Workout is February 23rd!
***
***
Anaerobic’s Barbell classes are starting back up! Classes will begin the week of Feb 15th and will be held every Wednesday @ 6:45pm. Work one on one to help with technique and movement. No need to sign up, just show up
***
***
Friday Night Lights for the CrossFit Open!
When: Friday, February 24th
Time: 5:45pm Workout, 6:45pm BBQ
Come join us for burgers/sausages & beer, bring a side dish!
RSVP to Jeff!
***

AI- Irvine Newport – CrossFit

Warm-up

Coach’s Choice

Metcon (Weight)

6 Rounds

Complete a set every 1:30

Clusters (squat clean + thruster)

Athletes try & touch’n go reps

4 reps

4 reps

3 reps

3 reps

2 reps

2 reps

1 rep

1 rep

Metcon (AMRAP – Rounds and Reps)

11m AMRAP

300m Row

20 Shoulder to OH (95#/65#)
compare to 12/9/15 or 5/17/2016

Must complete row = 1 REP

Accessory

Single Leg KB RDL

3×10 Men 44/53#, Women 26/35#

Brass Monkey

Announcements

***
The CrossFit Open is coming! Registration begins Thursday, January 12th! The first Open Workout is February 23rd!
***
***
Anaerobic’s Barbell classes are starting back up! Classes will begin the week of Feb 15th and will be held every Wednesday @ 6:45pm. Work one on one to help with technique and movement. No need to sign up, just show up
***
***
Friday Night Lights for the CrossFit Open!
When: Friday, February 24th
Time: 5:45pm Workout, 6:45pm BBQ
Come join us for burgers/sausages & beer, bring a side dish!
RSVP to Jeff!
***

AI- Irvine Newport – CrossFit

Agile 8 (No Measure)

Rollover to V-Sit x 10

Fire Hydrant Circles x 10 per direction per leg

Mountain Climbers x 10 per leg

Groiners/Frog Jumps x 10

Static Hip Flexor Stretch x 30s per side

Accessory

BB Hip Thrust 4×10 ( go up 20# from last week)

Deadlift (5×65% 5×75% 5+x85% TM= 20lbs off 1RM)

Metcon (Time)

For Time:

100m Farmer Carry (70#/53#)

50 Alt DB Snatch (50#/35#)

30 GHD Sit-ups

50 Back Rack Lunges (95#/65#)

50m Sled Push (3 45s, 2 45s)

100m Farmer Carry (70#/53#)

Filthy Fifty

Announcements

***
The CrossFit Open is coming! Registration begins Thursday, January 12th! The first Open Workout is February 23rd!
***
***
Anaerobic’s Barbell classes are starting back up! Classes will begin the week of Feb 15th and will be held every Wednesday @ 6:45pm. Work one on one to help with technique and movement. No need to sign up, just show up
***
***
Friday Night Lights for the CrossFit Open!
When: Friday, February 24th
Time: 5:45pm Workout, 6:45pm BBQ
Come join us for burgers/sausages & beer, bring a side dish!
RSVP to Jeff!
***

AI- Irvine Newport – CrossFit

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Women

BJ 20″

KBS 35#

PP 35#

WB 14#

DU Mod – 3x amount in singles

Maker’s Mark

Announcements

***
The CrossFit Open is coming! Registration begins Thursday, January 12th! The first Open Workout is February 23rd!
***
***
Anaerobic’s Barbell classes are starting back up! Classes will begin the week of Feb 15th and will be held every Wednesday @ 6:45pm. Work one on one to help with technique and movement. No need to sign up, just show up
***
***
Friday Night Lights for the CrossFit Open!
When: Friday, February 24th
Time: 5:45pm Workout, 6:45pm BBQ
Come join us for burgers/sausages & beer, bring a side dish!
RSVP to Jeff!
***

AI- Irvine Newport – CrossFit

Warm-up

Coach’s Choice

Metcon (Weight)

EMOM 10 Minutes

1 Full Snatch

2 OH Squats
Building up in weight each minute

start at 40% 1RM

Metcon (AMRAP – Rounds)

EMOM 20 Min

Even: 5 Burpees + 5 Box Jumps 20/24

ODD: 2 Full Snatches + 20 sec L-Sit on P-bars
RX Snatch Weight is 75% of strength EMOM

Wild Turkey

Announcements

***
The CrossFit Open is coming! Registration begins Thursday, January 12th! The first Open Workout is February 23rd!
***
***
Anaerobic’s Barbell classes are starting back up! Classes will begin the week of Feb 15th and will be held every Wednesday @ 6:45pm. Work one on one to help with technique and movement. No need to sign up, just show up
***
***
Friday Night Lights for the CrossFit Open!
When: Friday, February 24th
Time: 5:45pm Workout, 6:45pm BBQ
Come join us for burgers/sausages & beer, bring a side dish!
RSVP to Jeff!
***

AI- Irvine Newport – CrossFit

Warm-up

Coach’s Choice

Metcon (4 Rounds for time)

Men 4x500m / Women 4x400m Row Sprints

*Jog 400m as active recovery

score each 500m/400m row

When row sprints are completed rest 3 minutes then:
*if unable to run, 20/15 cal AB as active recovery

Metcon (Time)

1 Mile Bike

50 GHDs

50 Wallballs (20#/14#)

Accessory

BB Hip Thrust 4×10 (95#/65#)

Johnnie Walker

Announcements

***
The CrossFit Open is coming! Registration begins Thursday, January 12th! The first Open Workout is February 23rd!
***
***
Anaerobic’s Barbell classes are starting back up! Classes will begin the week of Feb 15th and will be held every Wednesday @ 6:45pm. Work one on one to help with technique and movement. No need to sign up, just show up
***
***
Friday Night Lights for the CrossFit Open!
When: Friday, February 24th
Time: 5:45pm Workout, 6:45pm BBQ
Come join us for burgers/sausages & beer, bring a side dish!
RSVP to Jeff!
***

AI- Irvine Newport – CrossFit

Skill

Handstand Pushups

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

2 Rope Climb

10 BB Front Rack Lunges (5+5) 95#/65#

10 HSPU
Rx+ 135/95 and Strict HSPU

Accessory

Pendlay Rows 4×10 95#/65#

Southern Comfort

Announcements

***
The CrossFit Open is coming! Registration begins Thursday, January 12th! The first Open Workout is February 23rd!
***
***
Anaerobic’s Barbell classes are starting back up! Classes will begin the week of Feb 15th and will be held every Wednesday @ 6:45pm. Work one on one to help with technique and movement. No need to sign up, just show up
***
***
Friday Night Lights for the CrossFit Open!
When: Friday, February 24th
Time: 5:45pm Workout, 6:45pm BBQ
Come join us for burgers/sausages & beer, bring a side dish!
RSVP to Jeff!
***

AI- Irvine Newport – CrossFit

Warm-up

Coach’s Choice

Skill Work

Double Unders

Beginners: 3 singles & 1 double attempt (10 rounds)

Intermediate: linked DUs (5 – 10 – 15 – 20 – 15 – 10 – 5)*

Advanced: flight simulator (10 – 20 – 30 – 40 – 50 – 40 – 30 – 20 – 10)*

*You must stop between sets. You cannot jump single-unders between sets.

Metcon (Time)

8-7-6-5-4-3-2-1 Deadlift (225#/155#)

6 T2B + 20DU in between every round of DLWOD ends with 1 Deadlift
WOD ends with 1 Deadlift

Accessory

BB Hip Thrust 4×10 (95#/65#)

Jack Daniels

Announcements

***
The CrossFit Open is coming! Registration begins Thursday, January 12th! The first Open Workout is February 23rd!
***
***
Anaerobic’s Barbell classes are starting back up! Classes will begin the week of Feb 15th and will be held every Wednesday @ 6:45pm. Work one on one to help with technique and movement. No need to sign up, just show up
***

AI- Irvine Newport – CrossFit

BB Clean Warmup (No Measure)

BB Squat Clean Warm Up

5 Muscle Cleans

5 Front Squats (ass 2 grass)

5 High Hang Squat Cleans

5 Low Hang Squat Cleans

5 Full Squat Cleans/ clear knees

5 Split Jerks

5 Push Jerks

Metcon (Weight)

Every 90 seconds x 8 rounds

1 Power Clean

2 Front Squats

1 Spilt or Push Jerk
Building up in weight each 90 seconds

start at 50% 1RM Jerk

Metcon (Time)

5 Rounds

3 Front Squats (115/75)

6 Push Press

9 Pull-ups
Rx+ 135/95

C2B Pullups

Accessory Work

Partner Nordic Hamstring Curls 3×6-8 reps

Face Off


Announcements

***
The CrossFit Open is coming! Registration begins Thursday, January 12th! The first Open Workout is February 23rd!
***

AI- Irvine Newport – CrossFit

Warm-up

Coach’s Choice

Metcon (Time)

5 Rounds for Time

10 Pull Ups

20 Push Ups

30 Sit Ups

40 Air Squats
3m rest after each round

Hard Boiled

Announcements

***
The CrossFit Open is coming! Registration begins Thursday, January 12th! The first Open Workout is February 23rd!
***

AI- Irvine Newport – CrossFit

Warm-up

Coach’s Choice

Bench Press (Strength 5-3-1)

5×75% 3×85% 1+x95% TM= 30lbs off 1RM

Last Set Get AMRAP

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
To Rx you must squat clean the reps.

Compare to 7/31/15 score.

Accessory

3×10 Inverted Ring Rows

3×10 KB Death March 53#/35#