WOD

Monday 21 July, 2014

MetCon
CrossFit Games Open WoD
14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:
10 overhead squats 95/65
10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

REST AS NEEDED THEN

Metcon #2

1 Min AMRAP

WallBall Shots 20/14
Sit-Up ABMAT
AirSquat
Push Press 45/35

Then rest 3 Minutes and repeat

Saturday 18 July, 2014

MetCon

In teams of 3

Complete the following:

“Tag In”

60 Burpee
75 Deadlifts 185/135
90 Wall Ball Shots 20/14
120 Push-up

Teammates will be 50 Meters away. Once athlete completes a set number of work
they will sprint and tag teammate into the WoD, continue until complete.

Friday 18 July, 2014

CrossFit Games Open 2012

12.3

18 Min AMRAP
15 Box jumps, 24/20
12 Push press, 115/75
9 Toes-to-bar
—————————————————-
Next Sunday July 27th
CF Games Watch Party
130pm – 530pm

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Thursday 17 July, 2014

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Strength

Front Squat

Warm-up to 50% of 1RM Back Squat

Perform 3 Front Squats for 10 Rounds

Add 5# every round

 

MetCon

In Teams of 3

For Time:

Complete 3000m Row

Alternate every 200 Meters

1 Athlete rows

1 Athlete AMRAP of Sit-ups

1 Athlete rest

Score Time and Total Number of Sit-up

 

 

Wednesday 16 July, 2014

Strength

Deadlift

3×5 @ 65%
3X5 @ 75%
3×3 @ 85%

MetCon

4 Min AMRAP
8 Box Jumps 20/24
8 Pistols (Total)

Rest 2 Min

4 Min AMRAP
50M Farmer Carry 55/35
100m Suicide Sprint

Rest 2 Min

4 Min AMRAP
8 Box Jump 20/14
8 Pistols

Tuesday 15 July, 2014

Spots for That’s What’s Up Strength Camp are moving quick.

Please let us know if you are interested and we will reserve your spot.

________________________________________________

July 27, 2014

CrossFit Games Watch Party

We will be hanging out grilling, eating, and hydrating
as we watch the last day of CrossFit Games.
Time will be determined soon (probably 2pm-530pm)
________________________________________________

Metcon
For Time:

Buy-in: 20 Burpee Over Bar (facing)

Then
8 Rounds of
2 Minutes Max Reps (rotating through)
C&J / Slamball 20/30
1 Min Rest

Cash out: 20 Burpee Over Bar (facing)

**Using 3 of your 1 min rest you will complete 3 rope climbs anytime throughout WoD. Not done consecutive.**

A: 95/65
E: 115/80
C: 135/95

Score total time.

For example after Erin finishes her burpees she will continue to her C&J for 2 min, the rest 1 min. She then will go to her Slamball for 2 min, then rest 1 min, continue cycling through C&J and SB, for total of 8 rounds, 4 rounds of each.

Monday 14 July, 2014

Strength/Skill
EMOM 16 Minutes
Odd Minute:

3 Push-Press
2 Power Jerk

Even Minute:

3 Strict Pull-up

Weight should be approx. 60-70% of 1RM

 

MetCon
AMRAP 10 Min of:

30 DuB’s
15 Power Snatches 75/55

BRING SOCKS FOR TUESDAY

____________________________________________________________

THIS IS WHAT’S UP

We are happy to announce that starting August 9th we will begin an 8 week specialty strength program coached by Joel Feinberg.

The program will cover the power lifts as well as the olympic lifts and will focus on technique, strength, goal setting, and competition preparation. This program is geared for the “competitive athlete” or those who which to improve their technique and strength.

IT WILL BE LIMITED SIZE and will fill on a first come first serve basis.

Classes sessions will be 90 minutes, held Saturday mornings at 8:30 sharp. This is a progressive program requiring you to commit to the entire 8 weeks, there are NO drop-ins or picking and choosing classes.

Cost for the full 8 weeks is $100 per person.

To track progress and keep everyone informed will be adding a group Q&A page under our CVI Facebook page for participants to follow. This page will be updated often with helpful information (your homework) to reinforce what is covered in the group classes. It is our hopes and goal to get you guys stronger both physically and mentally while preparing and encouraging you to compete in strength sports whether it be a CrossFit event, weightlifting, or powerlifting meet.

It will be your responsibility to reinforce this knowledge by incorporating it into your daily WOD’s and holding yourself accountable for proper execution.

ABOUT THE COACH…

You’ve probably seen him in the gym training with Nick and Nicole, and he may have already approached you and given you a pointer or two, or three.

What you may not know is that he actually knows what he’s talking about.

Joel currently competes in Highland Games, Olympic weightlifting, Powerlifting, Strongman, and CrossFit – Joel holds certifications in all 3 of these disciplines.

We are very excited to have him on board and look forward to building a successful and recurring strength program.

THAT’S WHATS UP…

PLEASE SEE EDWIN FOR REGISTRATION – HOLD YOUR SPOT ASAP

Saturday 12 July, 2014

BEACH WOD
POMPANO BEACH 9AM
NORTH SIDE OF PIER

Game Plan

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Friday 11 July, 2014

*Although we may think, have, or say that these are fun, keep in mind we are honoring a falling soldier when we complete these Hero WoDs.

Holleyman

30 rounds for time of:
5 Wall ball shots, 20/14
3 Handstand push-ups
1 Power clean

A:155/85

E: 185/115

C: 225/155

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

 

BEACH WOD

PLAN TO BE AT BEACH 9AM SATURDAY

Just North of Pompano Beach Pier

It if rains we will be meeting at the BOX

Thursday 10 July, 2014

Strength
Strict press
Find 1 RM
7,5,3,2,1,1,1

Metcon
5 Min AMRAP
5 Slamball 20/30
5 Push-Up

Rest 2 Min

5 Min AMRAP
5 Push Press 95/65
5 SDLHP

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