Archive | CrossFit Workouts

hammy

Wednesday 9/17/14

hammy

Wednesday 9/17/14

Strength: Banded RDL, Back Squats 

Conditioning: Lunges, Pull ups, Push Ups

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Tuesday 9/16/14

Tuesday 9/16/14

winners

Tuesday 9/16/14

Skill/Strength: Rope Climbs

Conditioning: L-Holds, Knee 2 Elbows, Dip Holds, Chin Holds, Running

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ggers

Monday 9/15/14

ggers

Monday 9/8/14

Strength: Pause Snatch

Conditioning: Rowing, Bar Facing Burpees, Hang Cleans

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chains

Friday 9/12/14

chains

Friday 9/12/14

Strength: Press, Push Press, Handstand Holds

Conditioning: Backwards Sled Drag, Running

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Tuesday 9/9/14

Tuesday 9/9/14

Spartan Clean.

Tuesday 9/9/14

Strength: Pause Snatch

Conditioning: DB Snatch, Strict Pull Ups

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605BC

“Advanced Class” and 605 BC

hard gym

The current time slots of M/W/F 9:30 AM and T/Th 6:30 PM are known as “Advanced Class”.  What this class is and is not has always been a combination of mystery and what we felt the gym needed at the time. It has come time in it’s evolution to once again tweak to attempt to get what we want out of the time.

Step one will be to draw a line between the morning and evening time slots as they will be treated different, programmed different, and coached different.

9:30 AM on M/W/F will remain “Advanced Class” and “start” at 9:30 and run until 11:00. What this means is, it is NOT open gym and coaching will begin at 9:45, most likely barbell in hand. Warm up as needed, the provided warm up for the Daily WOD can be used, but is not mandatory by any means. The programming for this class will be intended for those who chose to do competitions, and will be fairly intense in both volume and expected ability. We understand that at times this is the only time slot someone can make from time to time. You are all more than welcome to come to this time slot, we just may have to scale things to allow for proper training.

9:30 AM M/W/F Advanced Class

*Warm Up is 9:30 to 9:45 (on your own)

*Coaching begins at 9:45

*You can be late…but showing up at 10:30 is not late, that is expecting Open Gym, which is at 1:00 PM (Reminder, there is no Open Gym on T/Th at 1:00PM)

*If you have a comp coming up and need/want to test a WOD, clear it with the coach before class, and it can be done after the barbell work (skill/strength).

 

605BC

 

 6:30 PM T/Th “Advanced Class” will now be known as 605 Barbell Club  (605 BC)

* This will be reverting of sorts to our “Olympic Lifting” Class of the past.

*First 10-15 minutes are stand warm up on your own.

*This class will focus on barbell lifts and accessory work helping mainly with the Snatch and Clean & Jerk.

*There will be some conditioning, but nothing like the daily WOD’s, they will be shorter, heavier, or containing only barbell movements.

*Knowing your Snatch and C&J PR will be very helpful to the programming, but not mandatory.

*This class is not tailored for advanced weightlifters and will focus a lot on technique and position work we all can use.

*We will very rarely have max out days, to be honest these would probably only be on a Saturday.

*Yes this class can be performed with an empty barbell, training bar, or even some PVC.

*The programming will be based off the work done by the Power and Grace Performance Team  (Will not follow exact as that is 5 days a week)

http://www.powerandgraceperformance.com/category/weightlifting/

**If you have a comp coming up and need/want to test a WOD, clear it with the coach before class, and it can be off to the side.

*You can do both a daily WOD and 605BC, but keep it mind it counts as 2 classes and both will have skill strength, so be smart and don’t double dip if you can help it.

I would like to add more class slots for 605 BC, so please email me at matt@crossfitsiouxfalls.com if you have times that would work, or have any questions (About either class). I am hoping to add Saturday 10:30 AM as well (not replacing Open Gym, but splitting the gym).

Thanks, and hope to see you all at the gym.

MattyB

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Monday 9/8/14

Monday 9/8/14

DSCN0688

 Monday 9/8/14

Strength: L-Holds, Dip Holds

Conditioning: DU’s, Rowing

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Friday 9/5/14

Friday 9/5/14

You decide.

Friday 9/5/14

Strength: Dead Lifts

Conditioning: Hollow Rocks, Superman Holds, Handstand Hand Lifts

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nate

Benchmark Wednesday 9/3/14

nate

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted 12 February 2008

Wednesday 9/3/14

Strength: Back Squats, Banded SLRDL, Plank K2E

ConditioningChoose from a selection of your dearest friends…

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tk

Tuesday 9/2/14

tk

Tuesday 9/2/14

Strength: DB Floor Press Clusters, Farmers Carry

Conditioning: Turkish Get-up, Rack Dips, Ring Pulls, Double-Unders

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