DAILY WOD

Tuesday 8.22.17

SNATCHES FOR TIME
10 Snatches (75/55)
change weights
8 Snatches (95/65)
change weights
6 Snatches (115/80)
change weights
4 Snatches (135/95)
change weights
2 Snatches (155/105)RX+: 95/65, 115/80, 135/95, 155/105, 185/135
Fitness: 45/35, 65/45, 75/55, 95/65 & 115/80

 

MetCon
HELEN
3 Rounds for time:
400 Meter Run
21 KB Swings (53/35)
12 Pull-ups

Monday 8.21.17

Strength

SNATCH-GRIP DEADLIFT 5X5

E2MOM10

5 reps every 2 minutes

3 second pause in the power position*

Weight should be 80% of your 1RM snatch weight.

*Power position is when the bar is just below the hips prior to them being fully opened-up.

MetCon

“DOUBLE DIP”

AMRAP 15
50 Double Unders
18/12 Calorie Assault Bike
15 Dumbbell Hang Squat Cleans (50/35)*

Fitness: 100 Single Unders, 35/25

*KB’s can be used if not enough Dumbbells

 

Friday 8.18.17

#tbt to YESTERDAY when Mike B looked at Brian's bar and told him, "I did 305 for back squats so you can't do anymore than that." Brian smirked and said, "ok"…and then proceeded to add 10 more lbs to his bar, back squatting 315 lbs like it was a kitten. (Watch the vid) • • Our #athletespotlight today is Brian Chmura! Brian is laid back, cool and takes nothing seriously…but lifting weights?…That! he takes very seriously and loves healthy competition! • • In Brian's words as to why he started CrossFit, "The reason I started Crossfit was because I have always loved working out since playing sports in middle school and then as I grew up playing college football and for the 6 years I was in the Army there was always a sense of competition either on the field or in the weight room. When I got of the Army, I was so bored with the regular gym workouts and I knew I needed a change. When I found Crossfit it fueled that competitive spark that I really enjoyed. With crossfit it's a competition everyday not only with yourself but everyone else in the gym. You are also surrounded by the same like-minded people that enjoy working out and have that competitive nature."• • We couldn't agree more @chewbaca44 and love your competitive nature as it has motivated and encouraged others to work harder and get better! #beastmode #goarmy #healthycompetition #liftheavy #crossfit #crossfitcommunity #backsquat #crossfitfamily #crossfitcommence #justlookatthatsmile

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Skill

SNATCH

Work up to the below percentages and complete the first 3 sets as TnG (Touch and Go). The last set is 5 singles. Set-up for each rep and make them count. These are lighter weights, so we want to focus on proper set-up and technique.

2 @ 60%
2 @ 65%
2 @ 70%
1 @ 75% x 5 sets

 

MetCon

“SATAN’S WHISKERS”

3 RFT:

10 Pull-ups
10 Front Squats (135/95)
10 Burpees

RX+: C2B, 165/110, Bar-facing burpees
Fitness: 95/65

Wednesday 8.16.17

Strength
BACK SQUAT 5X3

E3MOM95 Reps @ 75% every 3 minutes for 9 minutes.

 

MetCon

DROP DEAD
4 Rounds of “Tabata” (:20s on, :10s off) at each station for a total of 2:00 per station. 8:00 total for all 4 stations.
Station 1 – Box Jump Overs (24/20)
Station 2 – Deadlifts (155/105)
Station 3 – Box Jump Overs (24/20)
Station 4 – Deadlifts (155/105)Fitness: 135/95, 20/12

Score is total reps for all stations. Keep a running tally as you go.

Tuesday 8.15.17

Strength & Conditioning

BARBELL EMOM8 3X3X3

EMOMx8

3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

Scale accordingly. You should struggle a bit, but be able to complete all 8 minutes without skipping a minute.

MetCon

BIKE BUFFET
AMRAP 4
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups (Fitness: Pull-ups)
Max Calorie Bike in time remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar (Fitness: Knees to chest)
Max Calorie Bike in time remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Bike in time remaining

Score is number calories for all 3 rounds

Monday 8.14.17

Skill

HANG POWER SNATCH

EMOM3

3 reps @ 70% every minute for 3 minutes.

Strength

OVERHEAD SQUAT

E2MOM3

3 reps @ 70% every 2 minutes for 6 minutes.

MetCon

“HARD PRESSED”

For Time:

21-15-9
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Lateral Bar-over Burpees

Fitness: 75/55

Friday 8.11.17

Strength
CLEAN AND JERK

E3MOM15

Set 1: 2 reps @ 60%
Set 2: 2 reps @ 65%
Set 3: 2 reps @ 70%
Set 4: 1 rep @ 85%
Set 5: 1 rep @ 90%

Work up to your 90% 1RM

 

MetCon

“THE GOOD LIFE”

3 RFT:

500 Meter Row
12 Burpees
21 Box Jumps (24/20)

Thursday 8.10.17

No introduction necessary. #richfroningjr #crossfit #crossfitgames

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BALL AND CHAIN

2 Rounds:
25 Deadlifts (155/105)
50 Wallballs (20/14)
50/35 Calorie Bike

Rx+: 185/135
Fitness: 135/95, 14/10

 

Bonus
100m Single-arm overhead walk w/KB (you chose weight)
100m Single-arm Farmers carry (you chose weight)
100m Overhead walk w/KB (2 KB’s held overhead…you chose weight)
50 GHD sit-ups
50 Hip-extensions

Wednesday 8.9.17

Tuesday 8.8.17

Flying into Monday like. #backtothegrind #crossfit #crossfitgirls #crossfitcommunity #katrindavidsdottir

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Freedom Trail

AMRAP 3
21/15 Calorie Row
21 Row-over Burpees
Max Thusters (75/55)
Rest 3:00

AMRAP 3
18/12 Calorie Row
18 Row-over Burpees
Max Thusters (95/65)
Rest 3:00

AMRAP 3
15/10 Calorie Row
15 Row-over Burpees
Max Thusters (115/80)
Rest 3:00

AMRAP 3
12/8 Calorie Row
12 Row-over Burpees
Max Thusters (135/95)

Score is total number of thrusters for all 4 rounds.

Fitness: 45/35, 65/45, 85/55, 105/65

Monday 8.7.17

Strength:

BACK SQUAT 5X5

E3MOM15

5 Back squats every 3 minutes for 5 rounds. Work up to 85%.

MetCon:

3 rounds:
400m Run
15 Clean & Jerks
75 Double Unders

Rx & Rx Plus: 115/85
Scaled: 95/65 and singles

Thursday 8.3.17 + Yoga Friday!

Ring the Bell

27-21-15-9
Kettlebell Swings
Burpees
400 Meter Run

Rx: 53/35
Scaled: 45/25
Rx Plus: 70//53

Plus….Update for Friday……Fri-yay Yoga!
With some of our coaches out this week at the CrossFit games, we’re gonna give y’all some namaste this Friday!

All classes on Friday will be yoga only classes! And we’re so excited about it, you can BRING A FRIEND FOR FREE!

A couple things:
1. We will be doing yoga in the main room so we don’t have to limit class size. No need to reserve a class.
2. NO Open Gym on Friday – so go a little harder Thursday or plan to Saturday as yoga will be all about balance, breathing and deep stretching – all critical to being better at CrossFit.

*Note: Because we won’t have any CrossFit L1 coaches on site Friday, we can’t allow anyone to use the equipment.

Jody is sharing her yoga love at: 5:15AM, 6:15AM and 4:30PM
Rachel will be Om-ing at: 8:15AM
April will help you find your center at: Noon & 5:30AM

Namaste Friends!
The CrossFit Commence Team

Wednesday 8.2.17

Skill

OVERHEAD SQUAT
Work up to a heavy single

SNATCH BALANCE
Work up to a heavy single

SQUAT SNATCH
Work up to a heavy single

 

MetCon

“BUMBLEBEE”

AMRAP 7
Power Snatch (95/65)
EMOM: 7 Wall Balls (20/14)

Start with Wall Balls on the 0:00, then every minute on the minute. Score is total number of Power Snatches.

RX+: 115/80, 30/20
Fitness: 75/55

Friday 7.28.17

DIANE

21-15-9 Reps for time:
Deadlift (#225)
Handstand Push-ups

Performance:  205/145, Dumbbell Strict Press 40/30
Fitness:  185/135, Dumbbell Strict Press 35/25

Bonus

3 Rounds NOT for time:

30 GHD Sit-ups
30 Hip Extensions
90 sec (accumulated) L-Sit Hold

 

Wednesday 7.26.17

Skill

EMOM x 5
Clean Pull + Hang Power Clean + Power Clean
50% Across of estimated 1RM Clean

EMOM x 5
1 Power Clean
Climb in weight to find a Heavy Single for the Day

MetCon

Ascending Ladder for 7 Minutes:
1 Power Clean (155/105), 30 Double-Unders
2 Power Cleans (155/105), 30 Double-Unders
3 Power Cleans (155/105), 30 Double-Unders
Continue to add (1) Power Clean per round until time is called.

Tuesday 7.25.17

 

MetCon

“FIRE ALARM”

3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”

1 Round of the “Bergeron Beep Test”:
7 Thrusters(75/55)
7 Pull-Ups
7 Burpees

The stimulus today is light and fast.
We are looking for a thruster barbell that is, without question, unbroken on every set. In other words, a thruster weight that can be completed for 30+ repetitions unbroken when fresh.

Friday 7.21.17

Early mornings. We do work. #jointhemovement #crossfit #crossfitcommunity

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“OPEN TEST”

AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Cleans (115/80)
20 Jerks (115/80)
10 Snatches (115/80)
10 Burpee Chest to Bar Pull-ups

RX+: C2B, 145/100, RING MU’s
Fitness: Knees to Chest, 95/65, Burpee Pull-ups

Thursday 7.20.17

Image Alternative Text:

James

MetCon

AMRAP 18

Teams of 3*:
50m Farmers Carry (70/53)
100m Heavy bag Run
200m Run

Each teammate does the entire round.

When a teammate finishes the heavy bag
run, the next teammate can start.

Substitute Slam-ball for heavy bag if there isn’t enough equipment

Scale: Farmers KB: 53/35, Slam-ball instead of Heavy bag: 30/20

*Teams of 2 if necessary

Wednesday 7.19.17

Image Alternative Text:

Sunny day rowing

Skill
SPLIT JERK STRICT PRESS
3x3

This is a new measure, so we’re going to use this as your baseline. You’ll be finding a solid 3-rep weight here. We don’t want to go for a max effort, but try to push yourself a little.

JERK BALANCE
3x3
Another new measure. This is more about foot positioning than the weight you have overhead. Pay attention to consistency on foot placement.

SPLIT JERK
Heavy Single
Use the above learned steps to complete a successful heavy single. Again, this is not for a 1RM, but we do want you to push yourself a little.

MetCon

AMRAP 9
6 Strict Pull-Ups
9 Front Squats (135/95)

Scale: 115/80

Tuesday 7.18.17

Image Alternative Text:

July 4th Hero WOD

MetCon

AMRAP 5
7 Rounds of:
4 Dumbbell Snatch (35/20)*
6 Push-ups
9 Air Squats
Max Calorie Bike

Rest 5 mins (second heat goes)

AMRAP 5
6 Rounds of:
4 Dumbbell Snatch (45/25)*
6 Push-ups
9 Air Squats
Max Calorie Bike

Rest 5 mins (second heat goes)

AMRAP 5
5 Rounds of:
4 Dumbbell Snatch (50/35)*
6 Push-ups
9 Air Squats
Max Calorie Bike

*Substitute KB for Dumbbell if none available, and use weight within 10lbs of prescribed

Score is TOTAL CALORIES biked for all three rounds.

Monday 7.17.17

Brian and Justin

Strength

Overhead Squat — 3 rep max

Spend 20-25 mins warming-up and gradually increasing your OHS until you reach your 3 rep max.
– High Chest
– Look forward (not down)
– Hip crease below knees at the bottom
– Active shoulders

ATHLETE’S CHOICE on the MetCon

Choose ONE of the following WOD’s to complete:

WOD 1
12 min AMRAP

15 Deadlifts (95/65lbs)
12 Hang Cleans (95/65lbs)
9 Shoulder to Overheads (95/65lbs)

Scale: 75/55

WOD 2
12 min AMRAP

12 Deadlifts (115/80lbs)
9 Hang Cleans (115/80lbs)
6 Shoulder to OH’s (115/80lbs)

Scale: 95/65

WOD 3
12 min AMRAP

9 Deadlifts (135/95lbs)
6 Hang Cleans (135/95lbs)
3 Shoulder to OH’s (135/95lbs)

Scale: 115/80

Friday 7.14.17

13 minute AMRAP

30 C&J (75/55lbs)
15 handstand push-ups
30 Knees to elbows
15 handstand push-ups

RX+: Snatch @ 75/55, TTB
Fitness: 65/45, Seated Dumbbell Presses

Bonus:
60 Calories on Air Assault Bike

Thursday 7.13.17

MetCon

14 Minute AMRAP

5 snatches (95/65lbs)
10 pull-ups
15 burpee box jump overs (24/20in)

Rx+: 115/75 & C2B
Scale: 75/55 & Jumping pull-ups

Skill

Handstand Walks

Spend at least 10 mins working on your handstand walks. Try to complete 100 meters within that time-frame. If you don’t have them down yet, work on handstand holds against the wall. If you haven’t mastered handstand holds, make it a goal to get comfortable in the hold today.

Bonus:

Farmers Carry:

400m farmers carry (KB in each hand)

Your goal is to complete at least 200m without setting the weight down.

Rx+: 70/53, Rx: 53/35, Fitness: 35/20

 

Wednesday 7.12.17

Strength & Conditioning

EMOMx10
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

All 9 reps within the minute.

RX+: 185/135 Fitness: 115/85

Choose a weight that you’ll be able to go all 10 rounds without missing a minute. This will get hard by minute 4. Focus on being as efficient as possible. No wasted energy.

MetCon

300 Double Unders (900 Singles)
10 rounds of:
5 TTB
10 Push-ups
15 Air-squats

Tuesday 7.11.17

10 Minute AMRAP
1000m Row
Max Wall Ball Shots (20lb-10ft/14lb-9ft)

Row 1000m then use the rest of the 10 minutes to complete as many wall ball shots as possible.

Score is the number of wall balls you are able to complete.

Rest 5 minutes

AMRAP 3:
400m Run Buy-In
12 Deadlifts (155/135)
12 Barbell Burpees
Rest 3:00
AMRAP 3:
200m Run Buy-In
9 Deadlifts (185/155)
9 Barbell Burpees
Rest 3:00
AMRAP 3:
100m Run Buy-In
6 Deadlifts (225/185)
6 Barbell Burpees

RX+: 185, 225, 275 / Fitness: 135, 155, 185

Keep a running tally of your reps for your final score

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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