DAILY WOD

Tuesday 11.21.17


Hours for the holiday week are as follows:

MTW: Regular hours
Thursday: Closed
Friday: 8:15, NOON & 5:30
Saturday: Open Gym 9-11


MetCon

“Death By Rowpees”

Min 0: 1 burpee
Min 1: 1 Cal Row
Min 2: 2 burpees
Min 3: 2 Cal Row
Continue increasing each movement by 1 rep/cal each min until you are unable to complete the required number within the minute.

For larger classes: run 2 heats with Heat 2 starting their burpees on Min 1.

Your score is the number of the highest successfully completely COUPLET. (e.g. If you completed 10 burpees, but were unable to finish the 10 calories on the rower, your score is “9”).

Monday 11.20.17

 


Hours for the holiday week are as follows:

MTW: Regular hours
Thursday: Closed
Friday: 8:15, NOON & 5:30
Saturday: Open Gym 9-11


Strength

Back Squat E3MOM18

Mins 0-3: 5 Reps @ 70%
Mins 3-6: 5 Reps @ 73%
Mins 6-9: 4 Reps @ 76%
Mins 9-12: 4 Reps @ 79%
Mins 12-15: 3 Reps @ 82%
Mins 15-18: 3 Reps @ 82%

MetCon

“Humpty Dumpty”

3 Rounds:
10 Power Snatches (95/65)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Rx+: 135/95

Friday 11.17.17

Power Snatch EMOM9

Running Clock:
*0-3 – Heavy Triple: High Hang Power Snatch (pockets) ~60%
*3-6 – Heavy Double: Hang Power Snatch (knee) ~70%
6-9 – Heavy Single: Power Snatch (floor) ~80%

*Hang on to the bar for the triples and doubles

 

MetCon

“Voorhees”

AMRAP 13:
55 Burpees
55 Pull-Ups
55/40 Calorie Row
55 Handstand Push-ups

Rx+:  Barbell-Facing Burpees, C2B
Fitness: Seated Dumbbell Press (35/25)

Thursday 11.16.17

“Three Cheers”

 

AMRAP 18:

 

3 Kettlebells Swings (53/35)

3 Box Jump Overs (24/20)

200m Run

6 Kettlebells Swings (53/35)

6 Box Jump Overs (24/20)

200m Run

9 Kettlebells Swings (53/35)

9 Box Jump Overs (24/20)

200m Run

Climbing by 3’s until cap.

Wednesday 11.15.17

Veterans Day Hero Wod

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“Frontin”

AMRAP5:
21 Push Presses (75/55)
21 Front Squats (75/55)
21 Hang Power Cleans (75/55)

Rest 3:00

AMRAP5:
15 Push Presses (95/65)
15 Front Squats (95/65)
15 Hang Power Cleans (95/65)

Rest 3:00

AMRAP5:
9 Push Presses (115/80)
9 Front Squats (115/80)
9 Hang Power Cleans (115/80)

Rest 3:00

AMRAP5:
6 Push Presses (135/95)
6 Front Squats (135/95)
6 Hang Power Cleans (135/95)

Rx+: 135/95, 155/105, 185/135, 225/155

Tuesday 11.14.17

The pain cave

A post shared by Crossfit Commence (@crossfit_commence) on

HSPU Conditioning #5

AMRAP2
Dead-stop Strict Handstand Push-ups (completely disengage your shoulders/arms at the bottom before pressing back up)

Rest 1:00

AMRAP2
Strict Handstand Push-ups

Rest 1:00
Max Strict Press (95/65)*
*Continuous motion, no pausing overhead or in rack

Fitness: Seated dumbbell press (35/25) for HSPU’s, 75/55 barbell strict press

 

MetCon

“Mixed Feelings”
E4MOM20:
12 Toes to Bar
15 Deadlifts (135/95)
12/9 Calorie Assault Bike or 200m Row

Rx+: 15 TTB, 225/155, 15/12 Cal Assault

Score is your slowest round

 

Bonus

Accumulate a total of 2:00 in the L-Sit position

Every break: 10 GHD Sit-Ups or Banded sit-ups

 

Friday 11.10.17

Back Squat

E3MOM15
3 reps every 3 mins @ 85%

Spend 10 mins warming up to your working weight of 85% of your 1RM, then complete all 5 sets at that weight (a.k.a. “Across”).

 

MetCon

“Leg Stand”
8 Rounds
:20 Seconds Back Squats (45/35)
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

 

Thursday 11.9.17

“Farmer’s Tan”

Teams of 3:
AMRAP 20:
*200 Meter Farmers Carry (70’s/53’s)
51/33 Calorie Bike (17 per guy/11 per girl)
*200 Meter Farmers Carry (70’s/53’s)
75 Wallballs (20/14)

*Team works together on Farmers Carry

Wednesday 11.8.17

Gymnastics Conditioning

Max Unbroken TTB

Fitness: knees-to-chest

 

MetCon

“Doce”

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (75/55)
15 Burpee Box Jump Overs (24/20)

Rx+: 135/95, 115/80, 95/65

 

Tuesday 11.7.17

Strict Handstand Push-ups

Max Strict Handstand Pushups
Rest 3:00
3 Sets of 30%
rest as needed between sets

Fitness: Seated Dumbbell press 35/25

10 minute cut-off

 

Power Snatch

EMOM10
2 Repetitions @ 80-85% of 1RM

 

MetCon

“Run Down”
4 Rounds:
15 Power Snatches (75/55)
30 Double Unders
200 Meter Run

Rx+: 95/65
Fitness: 60 Single-unders

Monday 11.6.17

“Dirty 30”

For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

Fitness: Pull-ups, 35/25, 95/65, Knees-to-chest, 60 Single-unders

Friday 11.3.17

Gymnastics Conditioning

E2MOM10 (1 min work/1 min rest):
10/8 Calorie Row
Time remaining in the first minute:
Max Kipping Handstand Push-ups
Rest 1:00
Repeat

Rx+: Strict
Fitness: Seated dumbbell press 35/25

Weightlifting

E2MOM10:
3 Hang Squat Cleans + 1 Jerk

70% of 1RM Clean across all sets

E2MOM10:
2 Front Squats

80-85% of 1RM across all sets

 

Tuesday 10.31.17

HSPU Conditioning #4

2 Rounds:
60% of Max Unbroken Handstand Push-ups
50% of Max Unbroken Handstand Push-ups
40% of Max Unbroken Handstand Push-ups

Rx+: Strict
Fitness: 35/25 Seated Dumbbell Press

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

 

MetCon

“Criss Cross”

AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

Rx+: 135/95
Fitness: 60 Single Unders, 95/65, Knees-to-chest

 

Bonus Midline

5 Rounds for Quality:
4 L-Pull-Ups
8 Ring Pushups
12 Calorie Row

 

Monday 10.30.17

Strength

THRUSTER 5X

Working in groups: spend 15 minutes working up to a heavy set of 5 thrusters

 

MetCon

“HOPPED UP”

AMRAP 7:
Round 1: 3 Thrusters (95/65), 3 Lateral Bar-over Burpees
Round 2: 6 Thrusters (95/65), 6 Lateral Bar-over Burpees
Round 3: 9 Thrusters (95/65), 9 Lateral Bar-over Burpees

Add 3 Repetitions per round

Score is total rounds + reps.

Rx+: 115/80, Burpee box jump-overs (24/20)
Fitness: 75/55

Friday 10.27.17

Gymnastics Conditioning

5 Rounds:

:60 seconds Light Row
40% of Max Kipping HSPU

 

MetCon

“Saved by the Bell”

5 Rounds:

21 Air Squats
10/7 Calorie Bike or Row
9 Alternating Dumbbell/KB Snatches (50/35)

RX+: 45#/35# thrusters, 15/10 Cals, 12 DB snatches
Fitness: 35/25 DB or KB

Thursday 10.26.17

ANNIE GOT HER BELL RUNG
100 Double Unders, 50 AbMat Sit-ups, 100m KB carry
80 Double Unders, 40 AbMat Sit-ups, 100m KB carry
60 Double Unders, 30 AbMat Sit-ups, 100m KB carry
40 Double Unders, 20 AbMat Sit-ups, 100m KB carry
20 Double Unders, 10 AbMat Sit-ups, 100m KB carry

KB = 53/35

Fitness: 2 to 1 single-unders

Wednesday 10.25.17

RX

“Slot Machine”

Teams of 3

AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)

rest 3 minutes

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/115)

rest 3 minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

FITNESS

“Slot Machine”

Teams of 3

AMRAP 7:
50 Back Squats (115/80)
50 Back Squats (135/95)
AMRAP Back Squats (155/105)

rest 3 minutes

AMRAP 7:
50 Bench Press (95/65)
50 Bench Press (115/80)
AMRAP Bench Press (135/95)

rest 3 minutes

AMRAP 7:
50 Deadlifts (135/95)
50 Deadlifts (155/105)
AMRAP Deadlifts (185/135)

 

Tuesday 10.24.17

MetCon

“Kelen Helly”
For Time:
400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20)
400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-Ups
400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-Ups
400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20)

 

Cash-out

For Time:
50 Strict Toes to Bar

 

Monday 10.23.17

Back Squats

E2MOM12
2 Rounds:
5 Reps @ 80%
3 Reps @ 84%
1 Rep @ 88%

 

MetCon

“Power Down”
AMRAP 5:
15-12-9
Calorie Row
Power Snatch (95/65)

rest 5 minutes

AMRAP 5:
10-8-6 Calorie Bike
15-12-9 Clean and Jerks (95/65)

Fitness:  75/55

Friday 10.20.17

Thursday 10.19.17

GABE, YOUR COMMENCE FAMILY LOVES YOU!

A post shared by Crossfit Commence (@crossfit_commence) on

Crossover Symmetry #1

Complete:
“Snow Angel”
&
“ATYT”

 

MetCon

“Ball Hogs”

AMRAP 15:

Teams of 2:
3 Wall Balls (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Row

Next round is 6’s, then 9’s, etc…

Each partner completes a full round

 

Tuesday 10.17.17

HSPU Conditioning #3

2 Rounds:
50% of Max Unbroken HSPU
40% of Max Unbroken HSPU
30% of Max Unbroken HSPU

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

10 Minute cut-off

MetCon

“Lead Foot”
AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Pull-ups

 

Rx+:  C2B for the first AMRAP

Monday 10.16.17

Skill

POWER SNATCH EMOM6

Increase weight 5% each minute beginning with 50% of your 1RM.

Min 0: 3 Reps @ 50%
Min 1: 3 Reps @ 55%
Min 2: 2 Reps @ 60%
Min 3: 2 Reps @ 65%
Min 4: 1 Rep @ 70%
Min 5: 1 Rep @ 75%

 

Immediately following the EMOM, spend the next 10 mins building to a heavy single.

 

MetCon

ISABEL
For Time:

30 Power Snatches (135/95)

 

Fitness: 95/65

Friday 10.13.17

Skill & Conditioning

Split Jerk E2MOM12

Build to a Heavy Split Jerk

 

MetCon

“Double or Nothing”

3 Rounds:
75 Double-Unders
50 Air Squats
15 Power Cleans (135/95)

Rx+: 100 DU’s, 165/110
Fitness: 150 Single-unders, 95/65

Wednesday 10.11.17

Beautiful @jess_mccutcheon is not only our #athletespotlight but also our #transformationtuesday! She has been with Crossfit Commence for over a year now and her testimony of being scared at first to try-out crossfit and now loves it is what crossfit is all about! She’s a mom, career woman, has an active social life and makes crossfit a priority because it’s changed her life! And a little side note: if you haven’t already noticed she’s a beast at lifting and loves a partner Wod! She always encouraging and supportive to her team/partner and we can’t get enough of her!! . . “It took me a while to take the leap and try out Crossfit, even though I had several people encouraging me to because they knew I would love it. (Jess H & Mike B ☺️) I always knew in the back of my mind that it would be something I would enjoy, but I was still hesitant to give it a try. I grew up playing sports through high school and college, so competition and working out has always been part of my life and something I love.” . . “I’ve now been at Crossfit Commence for a year, and I love everything about it-the people, the competition, the coaches, and the workouts. I have recently started making the noon class part of my regular daily routine when I can, which is extremely important to me. It allows me to take a break from my crazy day at work to get some me time, which then allows me to spend my evenings with my family. As a working mom, finding balance is extremely important to me & I love that Crossfit Commence has that option for me so I can be the best me possible.” . . #crossfit #crossfitmom #doesitall #crossfitendurance #crossfitgirls #crossfitter #crossfitaddict #crossfitcommunity #crossfitfamily #crossfitcommence

A post shared by Crossfit Commence (@crossfit_commence) on

“Freedom Sauce”

AMRAP 4
21 Front Squats (75/55)
21 Burpee Over the Rower
Max Calorie Row
Rest 4:00
AMRAP 4
18 Front Squats (95/65)
18 Burpee Over the Rower
Max Calorie Row
Rest 4:00
AMRAP 4
15 Front Squats (115/80)
15 Burpee Over the Rower
Max Calorie Row
Rest 4:00
AMRAP 4
12 Front Squats (135/95)
12 Burpee Over the Rower
Max Calorie Row

Rx+: OHS @ 95/65, 115/80, 135/95, 155/105
Fitness: 65/45, 75/55, 95/65, 115/80

Score is total calories for all 4 rounds.

Attention Members! Click here or on image below to check in, log workouts, record PR’s, view the daily leaderboard and look up archived workouts on Zen Planner!

Zen Planner is a software suite specifically designed for CrossFit gyms to allow us to better provide you information about classes, class times and record/share results/information between members. It’s designed with two users in mind: the gym owner and the member. So, follow the tabs and find out what you need to know!

-It’s, ultimately, a digital whiteboard and membership management tool.
-Through the App you can: Reserve a class, add yourself to a waitlist and cancel your reservation. Yoga classes have limited space and are filling up fast – so ensure you can reserve your class today.
-You can view all class information, including: Name of the class, Coach/Instructor, Description & Spaces Remaining and “Who’s Coming” to classes
-Update basic profile information
-View & record your results for workouts
-View and comment on the leaderboard
-The app can be found in the app store on iTunes under “ZenPlanner Member App.”

1. As a member, do I HAVE to use ZenPlanner or get the app on my phone?
No. However, all members are set up in the system and check in at the Kiosk before each class. If you don’t have the app, you can still access the website (https://commence.sites.zenplanner.com) to accomplish all that the app does, but it is a little clunky, requires you to login each time and not as easy to navigate through.
2. Is there a charge for Zen Planner?
Nope. It’s free with your membership.

“I am not a CrossFit Commence Member and want to sign up for a drop-in Yoga class. Is this possible?”
Yes. Drop-ins are welcome! $15 per class. You can also do a punch card for $125 for 12 sessions or $59/month for unlimited yoga. If you are interested in dropping in, go to https://commence.sites.zenplanner.com/calendar.cfm and click on the class time you would prefer. Once you get to the class page, hit the “Sign Up” button under “New Here?”. On the next page, click the “Register” button and you can get set up as a new member and reserve the class time.

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