DAILY WOD

Tuesday 9.26.17

Handstand Push-up Test

Max unbroken Handstand Push-ups
(1 attempt)
Rx+: strict or 6.5” deficit kipping
Fitness: 35/25 seated dumbbell push-press

MetCon

“Undertow”
5 Rounds:
200 Meter Run*
30 Double Unders
9 Hang Squat Cleans (115/80)
Rx+: 135/95
Fitness: 60 singles, 95/65
*Sub for run: 250m Row or 14/10 call Assault Bike

Midline Conditioning

For Quality:
21-18-15-12-9
Weighted Abmat Sit-Ups (25/15)
Weighted Hip Extensions (25/15)

 

Monday 9.25.17

 

Strength

Back Squat E3MOM18

2 Rounds:
7 Reps @ 72%
5 Reps @ 76%
3 Reps @ 80%

 

Metcon

“Eighteen Wheeler”

AMRAP 18:
18 Calorie Row
15 Wall Balls (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

RX+: 18 Cals, 70/53 KBs
Fitness: 35/25, Knees-to-chest

Friday 9.22.17

Deload Week

 

Strength & Conditioning

CLEAN AND JERK EMOM8

2 Squat Cleans + 1 Split Jerk every minute for 8 minutes

Performed at 70% of Clean and Jerk

 

PAUSING CLEAN DEADLIFT EMOM5

2 Clean grip deadlifts (with 2 second pause at the knee) every minute for 5 minutes

Performed at 70% of Clean and Jerk

 

MetCon

“PULL OVER”

For Time:
21 Lateral Barbell Burpees
21 Power Cleans (115/80)
21 Lateral Barbell Burpees

Rx+: 135/95, Bar-facing burpees
Fitness: 95/65

 

Cash-out:

Not for time:

50 GHD Sit-ups
50 Hip Extensions

Thursday 9.21.17

Deload Week

 

“Playground”

1 Mile Run (2000m row)
21 Kettlebell Swings (53/35)
21 Goblet Squats (53/35)
800 Meter Run (1000m row)
15Kettlebell Swings (53/35)
15 Goblet Squats (53/35)
400 Meter Run (500m row)
9 Kettlebell Swings (53/35)
9 Goblet Squats (53/35)

 

Rx+: 70/53
Fitness: 35/25

Wednesday 9.20.17

Moving on up!! #crossfit #ropeclimb #crossfitcommunity #crossfitaddict #crossfitfamily #crossfitcommence

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Deload Week

 

Strength

Front Squat EMOM10

Mins. 0-4: 1 Pausing Front Squat
Mins. 5-10: 1 Front Squat

Maximum of 70% of 1RM
We aren’t looking for any PR’s today. Just good movement.

MetCon

“Doubled Over”
AMRAP 8:
10 Toes to Bar
30 Double Unders
Score is total rounds and reps

Rest 4:00

“Baller”
AMRAP 8:
Wallballs (20/14)
*15 Abmat sit-ups every time you take a break

Score is total number of wallballs

 

Tuesday 9.19.17

Kind, considerate, hard-working, dedicated, loyal, consistent, inclusive, funny and the list goes on and on with every positive adjective you could think of when it comes to the Thomas's.  Mere has been coming to Commence since the beginning and that eventually wore on Brook enough that he broke-down and gave it a try too…and hasn't looked back since.  We love you guys and your beautiful family. . @merthomas1020 "I enjoy CrossFit because it’s challenging and there are always different moves to improve upon. I started running more the past couple of years and CrossFit has been great for my core and leg strength. When I first started going to Commence in Jan. of 2013, I immediately felt at home. All of the owners have been welcoming. I’ve always felt comfortable bringing Adelaide here and now Antonia. I like that the girls see us exercising and living a healthy lifestyle. My favorite moves are back squats and box jumps. My favorite WODs are the ones that include running, lifting and a gymnastics move." . @brookthomas1020 "I never thought I’d be a “Crossfitter”. I’ve never cared for sports and I hated exercise. But mid-life health issues, an amazing and inspiring wife as well as a desire to enjoy a longer, healthier life with my daughters pushed me into Commence more than three years ago. The coaches were amazing and the other Commencers were so welcoming – I was hooked. We’ve changed our entire daily routines around making time for each of us to hit the gym. Over the years I’ve accomplished goals I never knew I could accomplish and I’m healthier/happier now than I’ve ever been. I know it sounds cliché – but it’s true. My favorite moves all involve lifting weight." . And if that's not enough here's a little #mondaymotivation Meredith also runs with the Mustache Running Club. She is training hard to run the Pumpkin Holler 50k (31 miles!) in late October – that’s just 6 months after having her 2nd baby!. . #crossfitmotivation #SweetAdelaide #LittleAntonia #crossfit #crossfitfamily #crossfitlove #crossfitcommunity #fitfam #crossfitaddict #crossfitcommence

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DELOAD WEEK

 

MetCon

“Captain Crunch”
AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
2 rounds:
12 Deadlifts (115/80)
9 Hang Power Cleans (115/80)
6 Push Jerks (155/80)
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
1 round:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining

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

 

Monday 9.18.17

 

Strength

OVERHEAD SQUAT EMOM8

1 Pausing OHS + 1 OHS

2 second pause at the bottom

Work up to 70% of your 1RM OHS

 

MetCon

“DOUBLE TAKE”

AMRAP 15:

55 Power Snatches (95/65)
55 Pull-Ups
35/28 Calorie Assault Bike or 55/40 Cal Row
55 Dumbbell Push Presses (35/25)

 

RX+: HSPU
Fitness:
Snatches = 75#/55#
Banded Pull-ups, Ring Rows or Jumping Pull-ups
Push-ups

Thursday 9.14.17

Crossover Symmetry

Complete the Activation portion

“Pump House”

For Time:
15-12-9-6-3
Strict Ring Dips
Strict Pull-ups
200 Meter Run*
*Following each round

Wednesday 9.13.17

CrossFit not only transforms you physically but it can transform your overall life for the better! You can gain physical gains as well as gain life long friendships! #athletespotlight today is Angelina and Lilly! Their story of finding crossfit and gaining a friendship is as precious and cute as they are! . . @angelina.shropshire "I have tried numerous sports growing up, and I have never been the best at any of them. Crossfit is a sport I believe I excel in. I love that this is a sport where it's you vs you (and then there are a few bad a** people who low key make you wanna be a beast). I especially love Commence because we don't just come, workout, and leave. We develop friendships with one another…and I guess the coaches are ok too 😉" . . @lily.cheak "I was so intimidated by crossfit, but the minute I stepped in the door, I knew Commence was where I had to be! It's not one of those gyms you can come to hide in the corner. The coaches and people genuinely care about you. In my third week at Commence, Angelina introduced herself and asked me to partner with her on back squats. Somehow we always ended up coming to the same classes and we have been best friends since." . . Whether I'm having a good day or a bad day, I know that I can come in and get stuff done. It's not just a place to workout, it's home. Crossfit in itself has changed my life. It challenges me daily, physically and mentally. Even with my recent injury to my knee making it where I'm limited in my movements, I can tailor the workouts to fit me. I love that it doesn't matter if you're young, old, already fit, or just starting, it's something anyone can do." #transformationtuesday #bestfriendgoals #crossfit #crossfitgirls #crossfitlife #crossfitfamily #crossfitcommunity #crossfitaddict #crossfitcommence

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Snatch Conditioning

EMOM 10:
0:00 – 5:00: 3 Pausing Snatch Grip Deadlifts
5:00 – 10:00: 3 Snatch High Pulls

rest 5 minutes

10 Minutes:
Build to Heavy Power Snatch

MetCon

“Head to Toe”

AMRAP 8
10 Toes to Bar
10 Burpees

Tuesday 9.12.17

Gymnastics Conditioning

HSPU #3

15 HSPU
rest 1 min
12 HSPU
rest :45
9 HSPU
rest :30
9 HSPU
rest :15
6 HSPU

RX+: Strict or 6.5″ deficit kipping
Fitness: Seated dumbell presses or Upsy-daisies or wall-walks

**15 minute cut-off**

MetCon

“Shred-it”

For Time:
80 Double Unders
80 Air Squats
800 Meter Run
400 Meter KB carry (53/35)
40 Kettlebell Swings (53/35)
30/20 Calorie Assault Bike

RX+: 70/53
Fitness: 160 single-unders or 80 Penguin Hops, 35/25

 

Monday 9.11.17

Friday 9.8.17

Strength

FRONT SQUAT 5X5

E3MOM15

5 Front Squats @ 75% every 3 minutes for 15 minutes

 

MetCon

Pick your Poison

“SNAKE BITE” – RX+

For Time:

21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups

“SNAKE BITE” – RX

For Time:

15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Chest to Bar Pull-ups

“SNAKE BITE” – FITNESS
For Time:

15-12-9
Power Snatch (75/55)
Overhead Squats (75/55)
Pull-ups

Thursday 9.7.17

Teams of 3

Buy-in: 3000m row

6 RFT:

*60 Med ball sit-ups (20/14)
*60 Hand-release push-ups
**300m Single-arm Farmers Carry (53/35)

*one person works
**whole team goes on Farmers Carry. One person at a time carries KB.

Wednesday 9.6.17

Strength
Push Press EMOM4

Min 1: 5 @ 75%
Min 2: 5 @ 75%
MIn 3: 3 @ 80%
Min 4: 3 @ 80%

MetCon

“Frank the Tank”

AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (155/105)
12 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (185/135)
9 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (225/155)
6 Lateral Barbell Burpees

RX+: 185/135, 225/155, 275/185, Bar-facing burpees
Fitness: 135/95, 155/105, 185/135

Tuesday 9.5.17

GYMNASTICS CONDITIONING

HSPU #2

15 HSPU
rest 1 min
12 HSPU
rest :45
9 HSPU
rest :30
6 HSPU
rest :15
6 HSPU

Rx+: Strict or 6.5″ deficit kipping
Fitness: Abmats or strict/seated dumbbell presses

**15 minute cut-off**

METCON

“CEMENT MIXER”

7 Rounds

Complete every 3:00:
400 Meter Run
12 Toes to Bar

Score is your slowest round.

*Row 500 meters if not running

FRIDAY 9.1.17

Strength & Conditioning

POWER CLEAN AND JERK EMOM

E2MOM8
Set 1: 3 @ 60%
Set 2: 3 @ 70%
Set 3: 3 @ 75%
Set 4: 3 @ 75%

 

MetCon

“HOT TAMALE”

For Time:
800 Meter Run
30/21 Calorie Row
25 Burpees
20 Clusters (95/65)

Rx+: 115/80

Thursday 8.31.17

Wednesday 8.30.17

Tuesday 8.29.17

Gymnastics Conditioning

HSPU

15 HSPU
rest 1 min
12 HSPU
rest :45
9 HSPU
rest :30
6 HSPU
rest :15
3 HSPU

Rx+: Strict or 6.5″ deficit kipping
Fitness: Abmats or strict/seated dumbells presses

**15 minute cut-off**

MetCon

“ALL FOURS”

AMRAP 4:00
200 Meter Run
20/15 Calorie Assault Bike
Max Power Snatches (75/55)

rest 4:00

AMRAP 4:00
200 Meter Run
15/10 Calorie Assault Bike
Max Power Snatches (95/65)

rest 4:00

AMRAP 4:00:
200 Meter Run
10/7 Calorie Assault Bike
Max Power Snatches (115/80)

RX+: 95/65, 115/80, 135/95
Fitness: 65/45, 75/55, 95/65

Monday 8.28.17

Strength

BACK SQUAT – HEAVY SINGLE
Spend about 20 minutes and work up to a heavy single.

This is not for a 1RM. We just want to start getting a little heavy.

MetCon

“MIGHTY MOUSE”

AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

Friday 8.25.17

Strength

FRONT SQUAT 5X4

E3MOM15

4 reps every 3 minutes for 15 minutes.

Working up to 75% of your 1RM.

WOD

Chose which version of Amanda you’d like to complete.

AMANDA – RX
9-7-5
Ring Muscle Ups
Squat Snatch (135/95)

AMANDA – PERFORMANCE
12-9-6
Burpee Chest to Bar Pull-ups
Power Snatch (115/80)
Overhead Squats (115/80)

AMANDA – FITNESS
15-12-9
Burpees
Pull-ups
Power Snatch (95/65)

Wednesday 8.23.17

Strength & Conditioning

POWER CLEAN EMOM5

5 reps each minute @ 70% for the first 3 minutes

then…

3 reps each minute @ 75% for the last 2 minutes

MetCon

“VILLAGE PEOPLE”

AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (115/80)

rest 5:00

AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (135/95)

rest 5:00

AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (155/105)

RX+: 135/95, 155/105, 185/135
Fitness: 95/65, 115/80, 135/95

“Macho Man” = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

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

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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