ssedgwick

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Posts by ssedgwick

"Baseline" with over 40 Athletes!

SATURDAY July 5, 2014

Buy In:

Group Warm up

WOD:

Teams of 3

For Time

250 Back Squats 155/108lbs

200m Sprint Relay

250 Med Ball Squats 20/14lbs.

200m Sprint Relay

250 Box Jumps 18in.

200m Sprint Relay

250 Double Unders

200m Sprint Relay

250 GHD Situps

200m Sprint Relay

250 Clean and Jerks 95/63lbs.

Cash Out:

Group Mobility

“Baseline” with over 40 Athletes, always a good time!

4th of july pic

FRIDAY July 4, 2014

Reminder we will only be having morning classes today in observance of the 4th of July, there will be nor mal CrossFit wods at 5:30am, 9:00am and CrossFit Lite at 10:00am.  Enjoy the holiday and all that it stands for!

Buy In

Group Warm Up

WOD

As Many Rounds as Possible in 30 Minutes with a partner

50 Sand Bag Lunges

40 Box Jumps 24in.

30 Burpee Pullups

20 Overhead Squats 135/93lbs.

1000m Row

Alternating Reps except for the OHS and the Row

Cash Out

Shoulder Mobility with bands

floor press

THURSDAY July 3, 2014

Buy In:

Group Warm Up

Snatch Balance Review

3 Sets of 5 Snatch Balance @ light weight to work on the drop

WOD

Snatch Balance

5 @ 50% of 1 rep max Snatch

5 @ 65%

3 @ 70%

3 @ 75%

3 sets of 1 @ 80%

Rest 90 Seconds between sets

Followed by……

AMRAP in 18 Minutes

200m Weight Plate Waiters Walk 35/25lbs.

20 Burpees

20 Pullups

20 Toes 2 Bar

Cash Out:

Roll Shoulder Girdle

Army Pfc. Jacob H. "Wyk" Wykstra, 21, of Thornton, Colorado, assigned to 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, died May 28, 2014, in Kandahar Province, Afghanistan, of injuries sustained in an aircraft accident. He is survived by his wife, Katie Wykstra; mother, Heidi Katzenbach; father, Thomas Wykstra; brothers, Aiden and Connor Wykstra; sister, Hannah Donato; stepfather Ray Katzenbach; and stepmother, Joyce Wykstra.

TUESDAY July 1, 2014

Buy In

Group Warm Up

WOD

“Wyk”

For Time (40 Min. CAP)

5 Rounds

5 Front Squats 225/153lbs. (from the floor)

5 Rope Climbs

400m Weight Plate Run 45/35lbs.

*If you can not do rope climbs rxd then climb up and over the pullup system 5 times. These are heavy front squats but it does not mean just to go rxd you are allowed to look like a train wreck, scale accordingly.

Cash Out

Roll and Stretch Everything

Army Pfc. Jacob H. “Wyk” Wykstra, 21, of Thornton, Colorado, assigned to 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, died May 28, 2014, in Kandahar Province, Afghanistan, of injuries sustained in an aircraft accident. He is survived by his wife, Katie Wykstra; mother, Heidi Katzenbach; father, Thomas Wykstra; brothers, Aiden and Connor Wykstra; sister, Hannah Donato; stepfather Ray Katzenbach; and stepmother, Joyce Wykstra.

Huge Deadlift PR's.  Gunnar 505#, Sweeney 500#, and Ana 313#.  Beasts!

MONDAY June 30, 2014

Buy In:

Group Warm Up

Squat Clean Review

WOD:

1 Squat Clean + 2 Front Squats

Every Minute on the Minute for 12 Minutes @ 65% of 1 rep max Squat Clean

Followed by….

For Time

10-9-8-7-6-5-4-3-2-1

Deadlifts 135/93lbs.

Double Unders x2

D.B. Snatch each arm

Double Unders x2

Power Cleans 135/93lbs.

Double Unders x2

Cash Out:

Roll Posterior Chain including your Calves

Huge Deadlift PR’s. Gunnar 505#, Sweeney 500#, and Ana 313#. Beasts!

The couple that wods together stays together!

SATURDAY June 28, 2014

Buy In:

Group Warm Up

WOD:

Create a wod as a group (40 minute cap)

Cash Out:

Band Mobility

The couple that wods together stays together!

ramon

FRIDAY June 27, 2014

Schedule Change in observance of July 4th (this is only for Friday July 4th, all other classes that week are at the normal class times)

We will only be having a CrossFit WOD at 9am and then CrossFit Lite at 10am, all other classes are canceled.  Enjoy the holiday and all that it stands for!

Buy In:

Lunge Review with the weight racked on your back

Take 10 Minutes to warm up the lift

WOD:

Back Racked Lunges

5-5-5-5-5

Followed by….

For Time

30-20-10

Box Jumps 18in.

Goblet Squats 1.5/1 pood

Double Unders

Cash Out:

TLC on Troubled Spots

THURSDAY June 26, 2014

Buy In

Group Warm Up

Squat Clean Thruster Review

3 sets of 10 @ light to medium weight

WOD:

Squat Clean Thruster

5 @ 50% of 1 rep max push press

5 @ 60%

3 @ 70%

3 @ 75%

1+ @ 80%

*60 Second rest between sets

Post load and reps of max set

Followed by…..

As Many Reps as Possible in 12 Minutes

20 Wall Balls lbs. 20/14lbs.

30 Lunges

Gym Length Weight Plate Burpee Overhead Lunge 45/35lbs.

Cash Out:

Roll legs

Victor’s PR, 425# back squat CrossFit the “Outlaw” Way!

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, AB, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle.

Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

First posted October 19 2010

TUESDAY June 24, 2014

Buy In:

Take 10 Minutes to warm up and have your equipment ready to start the wod.  If you can show up 10 minutes early do so to get good and warmed up!

WOD:

“Bulger”

For Time (40 Minute CAP)

10 Rounds

150m Run

7 Chest 2 Bar Pullups

7 Front Squats 135/93lbs.

7 Handstand Pushups

Cash Out:

Roll Troubled Spots

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, AB, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle.
Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
First posted October 19 2010

Team chipper (10)

MONDAY June 23, 2014

Buy In:

Shoulder Press Review

10 Shoulder Press 45/33lbs.

5 Shoulder Press 75/53lbs.

5 Shoulder Press 95/63lbs.

WOD:

Every 1 Minute on the Minute for 8 Minutes

5 Shoulder Press starting at 95/63lbs.

Every 2 Minutes add weight

Post Heaviest weight completed for the 5 reps

Followed By….

For Time

30-20-10

Push Press 45/33lbs.

Situps

Overhead Lunges 45/33lbs.

After each set complete 1 minute handstand hold

(Do not drop empty barbells)

Cash Out:

6 Minutes of Shoulder Mobility on the Wall