WEDNESDAY MARCH 4, 2015
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO FIND
5RM PRESS
WOD:
(20 MIN. TIME CAP)
5 ROUNDS
15 RENEGADE ROWS 50/30
30 MOUNTAIN CLIMBERS
1 MIN. REST
COOL DOWN:
INSTRUCTOR LED
TUESDAY MARCH 3, 2015
WARMUP:
INSTRUCTOR LED
STRENGTH:
15 MINS. TO COMPLETE
3X8 RACKED LUNGE
WOD:
21 BURPEE BOX JUMPS 20″
30 GOBLET SQUATS 70/53
15 STRICT PULLUPS (ALL MODS. OK)
15 BURPEE BOX JUMPS
20 GOBLET SQUATS
12 STRICT PULLUPS
9 BURPEE BOX JUMPS
10 GOBLET SQUATS
9 STRICT PULLUPS
COOL DOWN:
INSTRUCTOR LED
MONDAY MARCH 2, 2015
WARMUP:
INSTRUCTOR LED
STRENGTH:
15 MINS. TO WORK ON AND WARM UP
CLEAN & JERK
WOD:
2015 CROSSFIT GAMES OPEN WOD 15.1
AMRAP 9 MINS.
15 TOES TO BAR
10 DEADLIFTS 115/75
5 SNATCHES 115/75
AT THE END OF 9 MINS.
15.1A BEGINS AT 9:01
6 MINS. TO FIND 1RM CLEAN & JERK
IMPORTANT NOTE:
NO ONE RUSH THE CLEAN AND JERK PROCESS!!!
STAY WITHIN YOUR ABILITY AND BE SURE TO ASSESS
A FIRM UNDERSTANDING OF YOUR FATIGUE LEVEL
ONCE COMPLETEING THE 9 MIN. AMRAP AND
BEFORE YOU BEGIN YOUR CLEAN & JERKS.
SOME SCALING OPTIONS FOR 15.1 9 MIN. AMRAP:
HANGING KNEE RAISES OR SITUPS
85/55 OR 65/45
ANY GROUND TO OVERHEAD COMBOS
COOL DOWN:
INSTRUCTOR LED
FRIDAY FEBRUARY 27, 2015
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO COMPLETE
4X2 BENCH PRESS (90%)
WOD:
4 ROUNDS
3 MINS. ROWING (CALORIES)
1 MIN. MUSCLE UPS (3 PULLUPS, 3 RING DIPS)
RECORD TOTAL CALORIES
RECORD TOTAL MUSCLE UPS
COOL DOWN:
INSTRUCTOR LED
THURSDAY FEBRUARY 26, 2015
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO FIND
5RM BACK SQUAT
WOD:
(20 MIN. TIME CAP)
3 ROUNDS
75 SQUATS
50 DOUBLE UNDERS (3:1)
25 DB PUSH PRESSES 35/25
COOL DOWN:
INSTRUCTOR LED
WEDNESDAY FEBRUARY 25, 2015
WARMUP:
INSTRUCTOR LED
STRENGTH:
15 MINS. TO FIND
1RM RING DIP
WOD:
5 ROUNDS
2 MINS. ON / 1 MIN. OFF
AMRAP
1 ROPE CLIMB (3:1, MOD. CLIMBS)
15 HOLLOW ROCKS
10 PULLUPS
(START EACH 2 MINS. OF WORK
WHERE YOU LEFT OFF BEFORE THE MIN. REST)
COOL DOWN:
INSTRUCTOR LED
TUESDAY FEBRUARY 24, 2015
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO FIND
5RM DEADLIFT
WOD:
(20 MIN. TIME CAP)
5 ROUNDS
12 HANG CLEAN AND JERKS 115/75
9 THRUSTERS 115/75
6 POWER SNATCHES 115/75
COOL DOWN:
INSTRUCTOR LED
MONDAY FEBRUARY 23, 2015
WARMUP
INSTRUCTOR LED
STRENGTH
20 MINS. TO FIND
2RM OVERHEAD SQUAT
WOD:
4 ROUNDS
1 MIN. OVERHEAD SQUAT 95/65
1 MIN. BURPEES
1 MIN. BACK RACKED LUNGES 95/65
1 MIN. BURPEES
RECORD TOTAL OVERHEAD SQUATS
RECORD TOTAL BACK RACKED LUNGES
RECORD TOTAL BURPEES
COOL DOWN:
INSTRUCTOR LED
FRIDAY FEBRUARY 20, 2015
See info belwo about our Rowing Workshop this Saturday at 9am. Limited space available…
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO COMPLETE
4X4 FRONT SQUAT (85%)
WOD:
“NASTY GIRLS” (WITH HANG POWER SNATCHES)
3 ROUNDS
50 SQUATS
7 MUSCLE UPS (10 PULLUPS, 10 DIPS)
10 HANG POWER SNATCHES 115/75
COOL DOWN:
INSTRUCTOR LED
Hey Everyone!
Jane Spiro is going to be leading a Rowing Mechanics Workshop at GymCore CrossFit!
Jane’s Credentials: CF Level 1 Cert, CF Rowing Cert, Collegiate and Masters Rower, Competes Annually at Masters Nationals and Head of the Charles.
Date: 2/21 (Saturday)
Time: 9am
Duration: Approximately 75 mins.
How Many Participants: 12 person CAP
How to Signup: By emailing greg@gymcorecrossfit.com
How Much $$: This time it’s FREE!!!
Why it benefits you to attend: As with every movement at the gym we stress sound form, for A). Safety and Health; and B). better Efficiency and Performance. What more reasons do you need? We can all agree, no one wants to come to the gym to hurt themselves (everyone nod). Workout times and heavy weights aside, first and foremost you want to strive for ultimate posture, mechanics and movement comprehension. Then, all your goals can be better achieved with higher potential, greater reward and far less risk. It’s no different with rowing than any other movement. Poor rowing mechanics performed over time can negatively affect your body just as poor lifting mechanics can. Poor rowing mechanics also will negatively affect your muscular and cardiovascular efficiency, your workout times and therefore your overall ability to perform.
THURSDAY FEBRUARY 19, 2015
See info belwo about our Rowing Workshop this Saturday at 9am. 3 spaces available…
WARMUP:
INSTRUCTOR LED
STRENGTH:
20 MINS. TO COMPLETE
5X1 PULLUP (NO BANDS)
(MOD: BAR ON RACK & SEGMENT WITH NEGATIVE)
WOD:
EACH TABATA WILL BE 10 ROUNDS
TABATA WEIGHTED SITUPS 35/25
1 MIN. REST
TABATA GOBLET STEPUPS 90 DEGREES 35/25
1 MIN. REST
TABATA ROW CALORIES
1 MIN. REST
TABATA DOUBLE UNDERS
TOTAL YOUR WORST ROUNDS
COOL DOWN:
INSTRUCTOR LED
Hey Everyone!
Jane Spiro is going to be leading a Rowing Mechanics Workshop at GymCore CrossFit!
Jane’s Credentials: CF Level 1 Cert, CF Rowing Cert, Collegiate and Masters Rower, Competes Annually at Masters Nationals and Head of the Charles.
Date: 2/21 (Saturday)
Time: 9am
Duration: Approximately 75 mins.
How Many Participants: 12 person CAP
How to Signup: By emailing greg@gymcorecrossfit.com
How Much $$: This time it’s FREE!!!
Why it benefits you to attend: As with every movement at the gym we stress sound form, for A). Safety and Health; and B). better Efficiency and Performance. What more reasons do you need? We can all agree, no one wants to come to the gym to hurt themselves (everyone nod). Workout times and heavy weights aside, first and foremost you want to strive for ultimate posture, mechanics and movement comprehension. Then, all your goals can be better achieved with higher potential, greater reward and far less risk. It’s no different with rowing than any other movement. Poor rowing mechanics performed over time can negatively affect your body just as poor lifting mechanics can. Poor rowing mechanics also will negatively affect your muscular and cardiovascular efficiency, your workout times and therefore your overall ability to perform.