Saturday, February 2, 2019

Hello all!

Remember tomorrow SnowDown Throwdown is at 2pm.

Come on in at 2ish to meet all the Special Olympics athletes and see them workout!

CrossFit - 8/10/11

Conditioning

Teams of 4

20min AMRAP

  • 2000/1600m Row

  • 400 DU’s/800 SU’s

  • ME Burpees over the Parallette

Ideally you will break this up equally between you and your partners and then crush out the burpees

Strength

20mins to build to a heavy:

  • 1 Clean + 2 Front Squats + 1 S2OH

After your conditioning get a barbell out with your team and lift some weight.

CrossFit 101

Strength

Front Squats + Pullups

15 minutes

To build to a heavy 3 rep Front Squat

+

5 sets of 3 strict pullups (banded/partner/jumping)

Conditioning

10min AMRAP

  • 10 Shuttle Runs

  • 15 Air Squats

  • 10 Pushups

  • 15 Situps

Get it.

- Team 782

SnowDown ThrowDown 3.0

Hello all!

Here we go again for the SnowDown ThrowDown.

Here is the tentative schedule for the day. Reminder this is not a competition, this is a fundraiser for Special Olympics. If you aren’t coming in for a good time, don’t come at all.

We are here for fun time and to raise funds for a good cause.

  • 1:30 - 2: Registration

    • For athletes not from 782 come in to sign your waiver

  • 2:00 - 2:15 : Meet & Greet with the Special Olympics athletes

  • 2:15: WOD 1 Announcement & Setup

  • 2:30 - 2:45: WOD 1

    • This WOD will be a partner workout with the Special Olympics athletes

  • 2:50: WOD 1 Announcement & Setup

  • 3:00: WOD 1 - Heats 1/2/3

  • 4:00: WOD 2 Announcement & Setup

  • 4:15: WOD 2 - Heats 1/2/3

  • 5:00: Social Hour!

Come on in for some fun with great people!

- Team 782

Friday, February 1, 2019

Hello all!

SnowDown ThrowDown 3.0 coming out soon.

Hope you are all getting pumped for a bit of fun for a good cause. Make sure you get yourself there even if you can’t compete!

The full schedule and details to follow later in the day.

CrossFit - 6/12/430/530

Strength

EMOM x 5 rounds (10mins)

  • 0: 2 Front Squats + 1 Thruster + 1 S2OH

  • 1: Pullup/Muscle Up Practice

Start light on the barbell and work your way up. The work for the pullups and muscle ups is to get ready for the workout!

Conditioning

20min Partner AMRAP - alternate rounds

  • 6 Thrusters (115/75lbs) (95/65lbs) (75/55lbs)

  • 3 Bar MU’s/6 C2B or Pullups or Ring Rows/3 Strict Pullups

Right from the EMOM we’ll be primed for this workout, so get after it.

LiveFit - 9am

30secs on - 30secs off x 4 rounds

  • DB Front Squats

  • DB Clean & Jerk (right arm)

  • DB Clean & Jerk (left arm)

  • MB Thruster

  • MB Slams

  • MB Situps

Grab some gear and get into some fun!

Teens - 330pm

Open Gym!

- Team 782

Thursday, January 31, 2019

Is it January 89th or whaaaaaaaaa?!

Bring on February here we go now!

Hope everyone has been enjoying their weekend are you are all looking forward to a bit of a friendly fundraiser this Saturday from 2-5. We’ll be having our Special Olympics and Adaptive athletes there as well!

CrossFit - 6/12/330/430/530/630

Strength

E3MOM - 5 Rounds (15minutes)

  • 3 Deadlifts + 3-6 HSPU/Box Pushups

Build in weight each round and work your way through some different progressions for your handstand pushups. Goal here is for quality. Fatigue yourself a bit before the workout so you can work on efficiency in your movement.

Conditioning

‘Diane’

8min Time Cap

21-15-9

  • Deadlifts (225/155lbs) (185/125lbs) (135/95lbs)

  • HSPU/Box Pushups/Pushups

Little classic CrossFit here.

LiveFit - 9am

Conditioning

30secs at each station - 60secs rest x 6 rounds (18mins)

  • Jump Jack

  • Mountain Climber

  • Squat

  • Shuttle Run

Spend 30 seconds at each station and then rest for a minute. Building an engine here.

Strength

5 Rounds - Slow Pace

  • 30sec Hang from Bar

  • 5 Strict Press (DBs)

  • 10 Strict Situps

Take your time and build some grip, shoulder, and core strength.

Adaptive - 1030am

Strength

  • DB Clean and Jerk - 4 per arm x 3sets

  • MB Slam x 10reps x 3sets

Conditioning

  • 1000m Bike

  • 500m Ski

  • 20 Shuttle Wheels

  • 1000m Row

Some straight up cardio here.

CrossFit 101 - 730pm

Strength

12min EMOM

  • 0: 6-10 DB Push Press

  • 1: 45sec Plank

  • 2: 10-15 Strict Situps

Some accessory work for our shoulders and some core to start the day.

Review T2B/Leg Raises/Knee Tucks

Review DB Snatch

Conditioning

15min Partner AMRAP - alternate movements

  • 12 DB Snatches

  • 9 Burpees

  • 6 Leg Raises/Knee Tucks/T2B

Get after it here with a super friend. Keep moving through these reps.

- Team 782

Wednesday, January 30, 2019

Guys get your teams in for the SnowDown ThrowDown.

We have lots of female teams registered, boys get yourself together.

comptracker.io

Hope your week is fantastic and you can get in for some training this Hump Day!

CrossFit - 6/12/330/430/530

Conditioning

2mins on - 2mins off x 5 rounds

  • 8 T2B

  • 8 DB Snatch

  • 8 Box Jump Overs

Go hard for 2 minutes and earn that recovery for your rest.

Give yourself a goal after your first round and go from there.

Skill/Strength

12min EMOM - 4 rounds

  • 0: 45sec Hang from Bar

  • 1: 15 strict Situps

  • 2: 45sec Handstand Hold/Wall Walk Hold

Lots of different work here. Work your grip strength, your core strength, and then your skill work on your handstands.

Competitive Class - 630

WOD 1:

Snatch E2MOM x 3

Warm up for the workout

Open WOD 17.3

C2B + Snatch

WOD 2:

Class WOD

Class EMOM

- Team 782

Tuesday, January 29, 2019

Here we go!

Time for a little throwdown this Saturday.

Teams of 4 girls or guys.

Come on in around 1. We’ll have our Special Olympics athletes and Adaptive athletes working out as well. Workouts start at 2 and we’ll announce what we’ll be doing the day of the fundraiser. 100 bones per team.

For tomorrow we got this on the go for you.

CrossFit - 6/12/330/430/530

Strength

15mins to work up a heavy (1RM) strict press + the following work

  • 2sets x 3reps @ 85%

  • 2sets x 5reps @ 80%

  • 1set x MEreps @ 70%

Some heavy work on those shoulders after just toasting the legs today. Get it.

Conditioning

90secs work - 90secs rest x 5 rounds

  • 10/8cal Row/Bike/Ski

  • 8 Shuttle Runs

  • ME Burpees

Another wonderful piece of interval training. Get after that cardio!

LiveFit - 9am

Conditioning

30secs on - 30secs off x 4 rounds

  • Mountain Climbers

  • DB Step Up

  • Squat Thrust

  • Renegade Row

  • MB Thruster

Core

20secs on - 10secs off x 8 rounds at each station

  • Plank

  • Side Plank (alt sides every second round)

  • Situps

Adaptive - 1030am

Strength

Pullups x 3reps x 5sets

Dips x 6reps x 5sets

Getting after that strength work!

Conditioning

20min AMRAP

  • 10 Shuttle Wheels

  • 15cal Row

  • 20 WBS

CrossFit 101 - 730pm

Strength

10mins to build to a heavy 3rep Back Squat

We’ll test a little here your absolute strength. We’ll get a clock rolling, the tunes popping, and get you squatting.

Skill

How to:

  • Kick into a handstand

We have done our wall walks and now we will really test you with this!

Conditioning

12min AMRAP

  • 200m Row

  • 15 WBS

  • 10 Pushups

Now time to suffer through a bit of cardio.

- Team 782

Monday, January 28, 2019

Hello, Hello!

Here are your updates for the SnowDown ThrowDown 3.0 this Saturday.

Will be teams of 4 of the same gender.

Workouts will go from 2-5 and there will be some sort of conditioning piece, some skill work, and some heavy lifting. Keeping it very casual so show up and we will throw you into some heats and get after it.

You can sign up with your team on comptracker.io.

We will also be asking our athletes from Special Olympics PEI and our Adaptive program to be throwing down.

This is not so much a competition as it is a fundraiser. It will be asked that each team bring $100 to throwdown that afternoon and all funds raised will go towards our choice of program.

If you can get yourself signed up at https://cf782.onramp.online/planner it would help us greatly with our scheduling and programming!

CrossFit - 6/12/330/430/530/630

Strength

E3MOM x 5 Rounds - 15 minutes

  • 5 Back Squats

We’ll hit some strength here for you all before getting into our conditioning piece. Focus on sound, solid movement in each rep.

Conditioning

For Time - 15min Time Cap

  • 40 Back Squats (135/95lbs) (95/65lbs) (65/45lbs)

  • 60 Step Ups (24”/20”)

  • 80 Jumping Lunges or Stationary Reverse Lunges

Legs on legs on legs. Get it.

LiveFit - 9am

Conditioning

40secs on - 20secs off x 4 Rounds at each couplet - Rest 1 minute b/w couplets

A:

  • Rowing

  • Shuttle Runs

B:

  • Squats

  • DB Snatch

C:

  • Walking Lunges

  • Renegade Rows

Mobility

  • 30secs Foam Roll each quad

  • 30sec Couch stretch each leg

  • 30sec calf stretch each leg

2 Rounds

CrossFit 101 - 730pm

Strength

9min EMOM

  • 0: 5 Deadlifts (increase in weight each round)

  • 1: 4-5 Pullups (banded or partner)

  • 2: 30sec Hollow Hold

Some core work, some strength work, and some skill work.

Conditioning

4 Rounds

  • 10 American Kettlebell Swings

  • 20 Situps

  • 10 Shuttle Runs (25’)

  • 20 DU’s/1min skipping practice/60 SU’s

Some work here now on our core with the situps and kettlebell swings and then some cardio to follow it up with the skipping and running. This may be the first workout we do with rounds for time instead of an AMRAP. We will have a 20 minute time cap for this workout to make sure you are moving at a steady pace.

- Team 782

Sunday, January 27, 2019

Hello everyone!

Hope you are having a fantastic weekend!

Get in here for some fun at 10 on Sunday!

Strength & Conditioning

25min AMRAP

  • 25/20cal Row/Bike/Ski

  • 25 MB Slams

  • 25 Situps

  • 25 Box Jump Overs

  • 25 American KBS

Just some fun in the sun on Sunday. Grab a crew and get in here to sweat. Review and practice all the movements after a general warmup and then get after it. We can all start together and start at different stations!

- Team 782

Saturday, January 26, 2019

Weekend is here for us now!

Time to get in and get some fitness.

Reminder there is no teens class at 9am tomorrow. We are looking to move it later in the day starting in February.

Come in and get fit!

CrossFit - 8/10/11

Strength

14mins to build to a heavy a Power Clean

We’ll get a barbell out and practice our movement here, moving with speed and efficiency.

As well practice your movements for the workout: Wall Ball Shots, Shuttle Runs, Burpees to a target

Conditioning

For Time:

  • 20 Burpees to a target

  • 30 Power Cleans (135/95lbs) (95/65lbs) (75/55lbs)

  • 40 Shuttle Runs

  • 50 WBS

20min Time Cap.

We can stagger start this as need be so you can share bars and space.

CrossFit 101 - 12pm

Strength

12min EMOM

  • 0: 20sec Handstand or 2 Wall Walks

  • 1: 5 Thrusters

  • 2: 40sec ME row for meters

Get after it. We are going to work a bit on your handstands here getting you upside for the first time. If we need to we can work on those wall walks as we transition from one skill to another.

We will also learn how to do a proper thruster.

Conditioning

2mins on - 2mins off x 4 rounds

  • 10 Burpees

  • 15 WBS

  • ME Shuttle Runs

Competitive Class - 2pm

WOD 1:

4 Rounds - Rest 2 minutes b/w rounds

  • 12 Box Jump Overs

  • 10 DB Squats

  • 3-8 Bar MU’s/8 C2B or Pullups

WOD 2: Class Olympic Lifting & WOD

WOD 3: 12min EMOM

0: 5 Strict Pullups

1: 3-8 Strict Ring Dips/10-15 Pushups

2: 15 Strict Situp

- Team 782