DAILY WOD

Friday 7.21.17

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

A post shared by Crossfit Commence (@crossfit_commence) on

“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

Monday 7.10.17

Snatch
E2MOM X 5
3 Snatches every 2 minutes.
60%, 65%, 70%, 75%, 80%

Squat Snatch is preferred. If you aren’t comfortable with a squat snatch, now is the time to start working on it. Focus on your form/technique. We would rather you have perfect technique with an empty bar than sloppy technique with too much weight.

Snatch Pull
EMOM x 4
3 pulls @ 100%

This is a high-pull from the ground.
This is to work on your explosive hip power. We are only working up to the point of high elbows.

Metcon

27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

18 minute cut-off.

We want to keep our intensity up and our bodies moving the entire time. If you’re resting for long periods, you haven’t scaled appropriately.

Friday 7.7.17

10 Rounds:
5 Squat Cleans (135/95)
10/8 Cal Assault Bike
30 Double Unders

Rest 1:00 between rounds

35 minute cut-off

Scale: 95/65, 60 Singles

 

Thursday 7.6.17

 

Turkish Get-up: 20 reps

The Turkish getup is a fantastic exercise to build shoulder muscles, and all round strength and conditioning.

– Start lying on your back with arm extended
– Use leg on the same side as the extended arm to push into a seated position
– Free arm braces
– Opposite leg moves backward into a lunge postion
– Stand to full hip and leg extension
– Dumbbell remains overhead with shoulder pushing up
– Reverse steps to return to start position

Metcon
21-18-15-12:
Pull-ups
Push Press (95/65)
Single arm KB OH Lunge (53/35)

RX+: C2B, Dumbbell Push-press (50’s/35’s)
Scaled: Jumping Pull-ups, 75/55, 35/25

Pick a weight on the push-press that you can go unbroken on all the reps.

Wednesday 7.5.17

E3MOM15 Skill work:
Push Jerk
3 REPS @ 75%

METCON

Buy-in (not included in time):
60 calories Assault Bike (Sub with Rower if bike unavailable)

15-12-9-6-3 Deadlifts (RX/RX+: 225/155, Scaled: 185/135)
30-24-18-12-6 Abmat Sit-ups (RX+: GHDSU)

 

Monday 7.3.17

Back Squat E2MOM 10

6 reps @ 75%

Every 2 Min On the Minute (6 squats in 2 mins).
Spend a few minutes warming-up to your working weight of 75% of your 1RM.
You will perform all 5 sets with the same weight.

METCON:

4 Rounds:
21 Wallballs (20/14)
18 Calorie Row
15 Box Jumps (24/20?)
12 DB Snatches (50/35)

If DB’s are not available, substitute with a KB (53/35).

Monday/Tuesday 4th July Holiday Classes!

Happy 4th of July holiday weekend all! 🗽💥

Open Gym today 2-4 and VariYoga with Sabrina from 2:30-3:30!

We’ll have special holiday hours with Monday classes 8:15; Noon; 4:30 and 5:30! No yoga Monday.

Tuesday the 4th we’ll have a Hero wod at 9AM and open Gym 9-11! No yoga Tuesday.

We’ll resume normal hours Wednesday the 5th!

Thanks and have a safe and wonderful holday celebrating our independence!

The Commence Team

Friday 6.30.17

EMOM5 Skill work:

Double Unders

Min 1 – 30
Min 2 – 40
Min 3 – 50
Min 4 – 60
Min 5 – 70

“Jake The Snake”

Power Snatches (95/65)
10–9–8–7–6–5–4–3–2–1
Burpee Box Jump-Overs (24/20)
1–2–3–4–5–6–7–8–9–10

Scaled: 75/55

Thursday 6.29.17

Ridgway Triathlon

-1500m Row
-75 Cal Bike
-30 Clean and jerks @ 135/95

S: 105/70

May need a group to start on the bike if the class is too big.

Wednesday 6.28.17

15 Min E3MOM: 5 Deadlifts. Use the same weight throughout.

Metcon: 3 Rounds for time
-30 Calorie Row
-15 Pull ups

Friday 6.23.17

5 Min AMRAP, Rest 5 Min, 4 Min AMRAP, Rest 4 Min, 3 Min AMRAP
-12 Cal Row
-48 Double unders (48 singles)

If two groups are needed due to a lack of open rowers, group 2 will go during group 1’s rest.

Thursday 6.22.17

8 x 2 Min AMRAP, 1 Min Rest
-15 Wall Balls
-15 Snatches

Rx+: 30/20 – Rx: 20/14, 95/65 – S: 14/10, 65/45

Wednesday 6.21.17

5 Rounds:
-21 Deadlifts
-15 Pull ups
-9 S2OH
-Rest 2 min after each round

Rx+: C2B – 155/105 – Rx: 115/75 – 95/75

Monday 6.19.17

Strength: Front Squats

Front Squats 5,5,5,2,2

Load the weight with the intention of working up to a heavy 2 rep set.
Leave some strength for the METCON

Metcon: AMRAP 18
18/14 Calorie Row (you can use a bike if rowers are full but try to row if possible)
15 Box Jump Overs (24/20″)
12 TTB (hanging knee raises if you need to scale)
9 Front Squats 115\75 RX&RX+; 75/55 S

Friday 6.16.17

Foul You Up Friday! Chipper Style

70 Kettlebell Swings  55/35 and 35/25
60 Sit Ups
50 Wall Balls 20/14 and 14/10
40 Calories Row (if no rowers are available, move to the next movement and come back to the row)
30 Thrusters
20 Power Snatches
10 Handstand Push Ups

Rx & Rx +: Snatches & Thrusters 95/65 Scaled: Snatches & Thrusters 75/45
30 minute cut off!

Thursday 6.15.17

Strength:

E2MOM 10

Every other minute complete 5 reps of bench press. Start with a moderately heavy weight and up to a 5 rep max.

Metcon:

12 Minute AMRAP
12 pull ups (or 4 MU ring or bar)
18 goblet squats 55/35 RX 35/25 S
30 DU (90 singles)

 

Wednesday 6.14.17

Metcon:

8 Min AMRAP
10 Hang Cleans
10 Shoulder to Overhead (S2OH)
5 Bar Facing Burpees

5 Min rest

8 Min AMRAP –
10 Hang Cleans
10 S2OH
5 Bar Facing Burpees

Rx: 115/75 Rx Plus: 155/105 Scaled: 95/65

This workout is two ALL OUT sprints but make sure you leave something in the tank after your first AMRAP!

Tuesday 6.13.17

AMRAP 25

20/15 cal row

5 Deads  275/185 RX+ 245/155 Rx   225/135 S  – These should be heavy after about the second round so choose a weight that will challenge you but maintain good form!  Share barbells as needed.

20/15 Cal Bike

3 Rope climbs / or 10 of the strictest pull-up you can complete.

Use aerobic pacing on this workout- don’t go crazy.  Try to maintain a solid pace and work through the movements.

Monday 6.12.17

Strength:

Back Squat:

1 x 4@ 75%

3 x 4@ 85%

1 x 5 @ 90%
–IF this is second time doing this (see two weeks ago), depending on how you feel, try to go 5 lbs heavier on each set

Metcon: 7 rounds for time

7 TTB
7 Box jumps 24/20
7 Stationary OH plate lunge (try to alternate starting leg! :-)) 45/25 Rx 35/15 Scaled
7 push ups

Friday 6.9.17

5 Rounds
15 TTB
18 Cal Bike
21 Wall Balls
Rest 2 Min

Rx+: 30/20 – Rx: 20/14 – Scaled: Challenge yourself to do a more difficult TTB or a heavier ball every in rounds 2 and 4.

-May need a second group to start in the rest period
-Goal for the day: Go faster on the bike than normal. Don’t save anything for the wall balls. Push yourself and try to hang on during the wall balls. If you don’t push the pace on the bike, it won’t be a hard workout.

Thursday 6.8.17

20-15-10-10 Deadlifts
-Rest 3 Minutes between sets
-Unbroken sets
-Same weight throughout

4 Rounds max unbroken kipping pull ups, rest 2 min

Wednesday 6.7.17

15 Min AMRAP
-5 HSPU
-15 Kb Swings @ 53/35 (scale as needed)
-45 Double Unders

Scale: Heavy Seated DB Press, 90 singles, (45 total if working on double unders)

Accessory Work
3 x (10 Db/kb Rows & GHD situps or med ball sit ups)

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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