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Recent Posts

  • 19 Oct
    October 19, 2014

    GTX North wods for 20-25 October

    Monday

    Swod: Front Squat (% of 1RM)

    70% x 5
    75% x 5
    80% x 5
    85% x 4
    90% x 3

    Skill: Kbell Snatch

    Metcon: 8 Minute Amrap

    8 Kb Snatch R+L (53/35) (scaled kb high pulls)
    16 Ab Mat Situps

    Tuesday

    Skill: Snatch Drills

    Swod: Squat Snatch (% based on 1RM)

    1 x 1 @ 92%
    5 x 1 @ 96%
    1 x 2 @ 78%

    Metcon: 3 rounds for time:

    10- Bumper Plate Burpees (45/25)
    10- Strict Pullups

    Wednesday

    “Nate”

    20 Min Amrap

    2-Muscle Ups (scaled 10 kipping pu/10 pushups)
    4-HSPU
    8-American Swings (70/53)

    *long warm up today/practice all movements/scale for a safe & successful wod

    Thursday

    Swod: Strict Press (% of 1RM)

    10 @ 70%
    8 @ 75%
    6 @ 80%
    4 @ 85%
    3 @ 90%

    Hollow Rocks 4 x 25

    Metcon: For Time:

    Run 800m
    50 Double Unders
    Run 400m
    100 Double Unders
    Run 200m
    150 Double Unders

    Friday

    Swod: Weighted Pullups 6-6-6-6-6
    Weighted Dips 6-6-6-6-6

    Metcon: Complete Reps of 15-9-6

    Ground to Overhead (155/105)
    Box Jump (24/20)

    Saturday

    2 Person Team Wod (I go you go)

    Complete the following tasks for time:

    100 meter Lunge
    100 Toes to Bar
    200 BW Squats
    200 Calorie Row
    100 Hand release pushups
    100 Deadlifts (135/95)

    *only 1 person at a time can work
    *must finish one task at a time
    *start on any task
    *complete tasks in any order

  • 19 Oct
    October 19, 2014

    GTX East CrossFit week of Oct 20th

    Mon
    Power Clean
    70%x3
    80%x3
    90%x3+

    5×10 DBL. squat

    60 burpee pullups for time

    Tues
    Push Press
    70%x3
    80%x3
    90%x3+

    3xmax pull ups (3:00 rest between sets)

    8 mn AMRAP
    8 Hang Cleans
    16 lateral jumps over bar (jump side to side over bar)

    Wednesday
    Snatch technique

    3 rounds
    Row 400m
    Run 400m

    Thurs
    Squat
    70%x3
    80%x3
    90%x3+

    5×12 A. Swing

    100 double unders
    60 Wall ball
    50 Push ups
    40 pull ups
    30 leg raises
    100 double unders

    Fri
    Bench press
    70%x3
    80%x3
    90%x3+

    5×10 ring rows

    3 rounds
    15 toes to bar
    Row 250 m

    Sat
    Clean technique

    Score is total time
    Max chin over hang x3
    Farmers hold (97/80)
    Handstand hold
    Plank on rings

  • 19 Oct
    October 19, 2014

    Crossfit

    Mon
    Power Clean
    70%x3
    80%x3
    90%x3+

    5×10 DBL. squat

    60 burpee pullups for time

    Tues
    Push Press
    70%x3
    80%x3
    90%x3+

    3xmax pull ups (3:00 rest between sets)

    8 mn AMRAP
    8 Hang Cleans
    16 lateral jumps over bar (jump side to side over bar)

    Wednesday
    Snatch technique

    3 rounds
    Row 400m
    Run 400m

    Thurs
    Squat
    70%x3
    80%x3
    90%x3+

    5×12 A. Swing

    100 double unders
    60 Wall ball
    50 Push ups
    40 pull ups
    30 leg raises
    100 double unders

    Fri
    Bench press
    70%x3
    80%x3
    90%x3+

    5×10 ring rows

    3 rounds
    15 toes to bar
    Row 250 m

    Sat
    Clean technique

    Score is total time
    Max chin over hang x3
    Farmers hold (97/80)
    Handstand hold
    Plank on rings

  • 19 Oct
    October 19, 2014

    Kettlebells-week of Oct 20th

    Mon/Tues

    Find 1 rep max strict Pull-up, then 1×20 kipping
    Find 3RM DBL Squats, then 1×20 (2 bells down from 3RM)
    Ab wheel 4×12

    On top of the 5th minute, 3 RDS, 15 min

    16 High Pulls R+L
    14 Goblet Lunges R+L
    16 Burpees

    (53/35)

    Wed/Thurs

    Find 1 Rep Max Bottoms Up PressR+L, then 1x10R+L(2 bells down from 1RM)
    DBL Russian Swings 4×15
    1/4 TGU R+L 4×5

    :30 ON :30 OFF, 16 Min, 4 RDS

    Grasshoppers
    Goblet Thrusters
    Plank
    American Swings

    53/35

    Fri/sat

    10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:

    DBL DL (88′s-106′s/44′s-62′s)
    KB Push-ups
    Chin-ups
    DBL Squats(53′s-70′s/26′s-40′s)

  • 12 Oct
    October 12, 2014

    Kettlebells week of Oct 13th

    Mon/Tues

    Push Press R+L 3×3, 1×10
    Dbl RDL’s 3×8, 1×15
    Partner DBL Straight Arm Sit-ups 4×8

    On top of the 4th minute, 4 RDS, 16 min

    14 Snatches R+L
    14 Push-ups
    12 HKR
    6 Squats R+L

    (53/35)

    Wed/Thurs

    Strict Pull-ups 3×5, 1x max rep kipping
    Dbl squats 3×5, 1×15
    Side Plank 1x 1:15 R+L

    3 Rounds

    16 DBL Cleans
    16 Rows R+L (32 total)
    16 Farmer Lunges (8R+L)

    44′s/26′s

    Fri/sat

    DBL Russian swing 5×10
    1/4 TGU (R+L) 5×5
    Clean & Strict Press R+L 5×3
    DBL DL 5×3

    For Time:

    50 Burpees

  • 12 Oct
    October 12, 2014

    GTX North Wods 13-18 Oct

    Monday

    Swod: Bench Press 8-8-8-8-8

    Metcon: CrossFit Mainsite 140926

    3 RDSFT:

    Run 400 meters

    21- hang power snatch (75/55)

    12 chest-to-bar pull-ups

    Tuesday

    Swod: Front Squat (% of 1RM)

    70% x 5
    75% x 5
    80% x 5
    85% x 4

    Metcon: Complete reps of: 12-9-6-9-12

    American Swings (53/35)
    Box Jumps
    HSPU

    Wednesday

    Skill: Snatch Drills

    Swod: Power Snatch 2 x 1 @ 77%

    Squat Snatch 1 x 1 @ 85%
    2 x 2 @ 73%

    Metcon: 10 Minute Amrap

    Run 100m
    10 Straight Arm Situps w/bumper plate (25/15)
    5 Burpees

    Thursday

    Swod: Weighted Pullups 8-8-8
    Weighted Dips (ring or bar) 8-8-8

    Metcon: Team Wod-3 rounds each (I go you go)

    10 Barbell Lunges (Front Rack) (95/65)
    2 Rope Climbs (scaled 2 rope climb attempts)

    Friday

    Swod: Strict Press (% of 1RM)

    10 @ 70%
    8 @ 75%
    6 @ 80%
    5 @ 85%

    L-Hang (accumulate 2 minutes)

    Metcon: Run 800m
    Rest 1 Minute
    Row 500m
    Rest 1 Minute
    150 Double Unders

    Saturday

    “Barbell BFT”

    6 rdsft

    6-deadlifts
    6-power cleans
    6-front squats
    6-push presses
    6-sdhp
    6-bent rows

    (95/65)

  • 05 Oct
    October 5, 2014

    GTX North Wods 6-11 Oct

    Monday

    Skill and drill: Power Clean

    Wod: “DT”

    5 rdsft:

    12 Deadlifts
    9 Hang Power Cleans
    6 Push Jerks

    (155/105)

    Tuesday

    Swod: Find 1RM Snatch then….

    5 x 1reps @ 88%
    3 x 2reps @ 77%
    2 x 3reps @ 73%

    Metcon: 5 Minute Amrap

    5- Burpees
    8- Toes to Bar or Ring

    Wednesday

    Swod: Weighted Pullups 10-10-10
    Weighted Dips (ring or bar) 10-10-10

    Metcon: Complete reps of 20-15-10-5 of:

    Front Squats (135/95)
    American Swings (53/35)

    Thursday

    Skill: Toes to Bar

    Swod: Toes to bar 4 x 10
    Hand Stand Hold 3 x max time

    Metcon: 5 rounds for time:

    Run 400m
    20 Lunges
    20 Wall Balls (20/14)

    Friday

    Swod: Front Squat (% of 1RM)

    5 @ 65%
    5 @ 70%
    5 @ 75%
    5 @ 80%
    4 @ 85%

    Metcon: 15 Min V02 Max (:15 sec on :15 sec off)

    circuit style:

    Russian Swings (53/35)
    Sit-Ups
    Push-ups

    Saturday

    Swod: Strict Press (% of 1RM)

    10 @ 65%
    10 @ 70%
    8 @ 75%
    6 @ 80%

    Metcon: Partner Wod (I go you go)

    20 Min Amrap

    Row 200m
    10 Dbl KB Clean & Press (35′s/26′s)

  • 05 Oct
    October 5, 2014

    Crossfit

    Mon
    Back squat (percentages based on 3RM)
    75%*5
    85%*3
    95%*1+as many as possible

    5*15 KB snatches (R/L)

    12 Minutes AMRAP
    5 T2B
    10 ring dips
    25 double unders

    Tues

    Bench Press (take percentage from 3rm)
    75%*5
    85%*3
    95%*1+as many as possible

    5*10 strict ring rows

    5x
    10 DL (225/135)
    10 bar over burpees
    run 250m
    rest 2 min between rounds

    Wed.
    Jerk technique

    3 rounds
    Row 500m
    Farmers walk 400m (30/44)

    Thurs
    Power Clean

    65%* 5
    75%* 5
    85%* 5

    5*10 Dbl KB squat

    3 Rounds
    15 push press (135/95/65%)
    15 pull ups
    row 500m

    Fri
    Push press
    65%* 5
    75%* 5
    85%* 5

    5×10 pull up

    100 air squat
    50 burpees
    100 R. Swing
    50 T2B

    Sat.
    Clean technique

    3 rounds
    Run 400m
    15 hspu

  • 05 Oct
    October 5, 2014

    Kettlebells week of Oct 6th

    Mon/Tues

    Strict Pull-ups 4×3, 1x max
    Squat R+L 4×3, 1×10 R+L

    Power Plank 3x:30

    On top of every 90 sec, 10 Rounds (15min)

    10 DBL Russian Swings
    1 TGU R+L (manageable weight)

    44′s/26′s

    Wed/Thurs

    KB Bench 4×6, 1x max (10-15 rep failure goal)
    DBL DL 4×3, 1×10 (@ weight for last set of 3)

    KB Side Bends 2×25 R+L

    4 Rounds For Time:

    25 BW Squats
    15 DBL Clean & Press
    10 Burpees
    1 Minute rest

    44′s/26′s

    Friday

    DBL Snatches 4×5
    DBL Cleans 4×5
    DBL Squats 4×5
    Renegade Rows 4×10 (5 R+L)

    For Time:

    750M Row
    50 Snatches (25R+L)

    53/35

  • 29 Sep
    September 29, 2014

    KB WODS Week of Sep 29th

    Mon/Tues
    Dbl Strict Press 5×3
    Dbl Russian Swings 5×10 Ab Wheel 5×8

    Tabata intervals 8 Rounds (12 min)

    Sit-ups
    BW Lunges
    Swing Catch
    70/53

    Wed/Thurs

    Chin ups 5×3
    Dbl squats 5×6
    Side Plank 1x 1:00 R+L

    GTX In-house WOD #3

    5 Rounds

    15 Dbl DL
    12 Dbl High Pulls
    6 Dbl Clean & Press

    40′s/26′s (open) 30′s/18′s (scaled)

    Friday

    TGU R+L 5×1
    Snatches R+L 5×3
    Dead Stop Dbl Clean & Thruster 5×3
    Toes to Bar 5×10

    Partner “I Go, You Go” 10 minutes

    5 Russian Swings
    3 Burpees

    62/44

  • 27 Sep
    September 27, 2014

    GTX In-House Competition

    Reminder doors open at 7:00am, First heat (Scaled Men) starts at 8am. All athletes should be onsite by 7:30 for full explanation of the workouts.

  • 25 Sep
    September 25, 2014

    Workout Announcement for In-House Competition Sat. Sept 27

    Note: There are no Dbl Kettlebell Snatches, there are Dbl Kettlebell High Pulls

    WOD #1

    5 min Time Cap

    • 1 Clean
    • 1 Front Squat

     

    Score is maximum weight. You must complete the clean (squat, power, hang, etc) and then do a front squat. As many attempts as you wish. You must load your own barbell.

    WOD #2

    12 min Time Cap

    Open Division:

      “Jackie”

    • 1000m Row
    • 50 Thrusters @ 45 lbs
    • 30 Pull-ups

     

    Masters and Scaled Divisions:

    • 1000m Row
    • 50 Thrusters @ 45 lbs
    • 30 Burpees

     

    WOD #3
     

    10 min Time Cap

      5 Rounds

    • 15 Dbl Deadlift
    • 12 Dbl High Pulls
    • 6 Dbl Clean + Press

     

    Open Weights M-40×2, F-26×2
     

    Scaled/Masters Weights M-30×2, F-18×2

  • 22 Sep
    September 22, 2014

    GTX North Wods Sept. 22-27

    Monday

    Swod: OH Squat 1-1-1-1-1

    Metcon: 20 Minute Amrap

    20 Pistols (10 each side)
    15 Toes to Bar
    10 Clean & Jerk (135/95)

    Tuesday

    Swod: Deadlift 1-1-1-1-1

    Metcon: 5 min Amrap

    5-Front Squats (135/95)(no racks)
    10-Pushups

    Rest 3 minutes

    5 min amrap

    5- Back Squats (135/95)(racks allowed)
    5- Pullups

    Wednesday

    Wod: “Kelly”

    5 RDSFT

    Run 400m
    30 Box Jumps (24/20)
    30 Wall Balls (20/14)

    Thursday

    Swod: Clean & Jerk 1-1-1-1-1

    Metcon: For Time:

    150 Double Unders
    50 American Swings (53/35)
    50 OH Lunges (45/35)
    150 Double Unders

    Friday

    Skill: Bar Muscle Ups

    Swod: Bar Muscle Ups 3 x Max Reps
    Strict Pullups 2 x Max Reps
    Dips (bar or ring) 2 x Max Reps

    Metcon: Tabata’s

    Dumbbell Snatches (alternate between R/L each cylce) (50/35)
    Ab Mat Situps
    Dumbbell Power Cleans (alternate between R/L each cycle) (50/35)

    Saturday

    GTX Competition-North Closed

    It’s not too late to get signed up to compete and have fun!

  • 21 Sep
    September 21, 2014

    Crossfit

    Mon

    Back squat (percentages based on 3RM)

    65%*5

    75%*5
    85%*5+as many as possible with out falling apart
    3*15 KB snatches (R/L)
    20 Hang Cleans (135/95)
    20 Burpees
    broad jump turf down and back
    15
    15
    broad jump turf down and back
    10
    10
    broad jump turf down and back
    Tues
    Push Press
    65%*5

    75%*5
    85%*5+as many as possible with out falling apart
    4*10 strict pull ups
    30 back squats (185/115)
    Row 250m
    30 push ups
    15 back squats (185/115)
    Row 250m
    15 push ups
    5 back squats (185/115)
    Row 250m
    5 push ups
    Wed
    Clean tech.
    400m sled pull (90/45)
    Thurs
    Power Clean
    65%*5

    75%*5
    85%*5+
    100 bw lunges
    5 rounds
    8 Deadlift (225/135)
    Run 250m
    Fri
    Bench Press
    65%*5

    75%*5
    85%*5+
    5*10 strict ring rows
    100 air lunges (50 R/L)
    75 double unders
    50 pull ups
    25 handstand push ups
    row 500m
     

    Sat.

    Snatch technique
    4 rounds
    25 burpees 1:00 rest