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Monday, November 27th- Sunday, December 3rd

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Announcements-

Nutrition Seminar- Saturday, December 9th- 8am-9am. We want nutrition to be a huge focus for the new year!! Nutrition is a common area people struggle with and it’s so important!! We are in the process of developing a new nutrition program for our members. Erin has had a lot of success with her nutrition plans and we are going to expand on that by adding a standard program for all of our coaches to be able to help you. December 9th we will talk about our step by step approach to maximizing your nutrition and maximizing your results. If you are struggling with weight loss, energy levels, or performance, definitely attend this seminar! This is Free for members and $20 for non members.

Christmas Party at the Gym- Friday, December 22nd- 7pm. We will be doing our yearly gift exchange! Bring a wrapped gift ($10-15 value) for the gift exchange. All family and friends are welcome. BYOB and bring an appetizer if you want. Any questions contact Tyler- 717-649-2051

Christmas party last year!

Holiday Social at Black Forest Brewery- Wednesday, December 27th- 6-9pm. We will have a sign up sheet in the gym for this shortly. Drinks and food will be supplied by Black Forest. You do not need to pay ahead of time, cash bar for drink and food.

Erin is doing good after her surgery! She might not be using her hands for a little but everything went great! Thank you all for the support and meals! Erin should have surgery more often! Also, we will still be running her usual Sunday 10am Class!

Monday, November 27th

(10 minutes)
Group WU- 2 Rounds
30 Second BB Front Rack Stretch
5 Hang High Pulls
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Front Squats with pause at bottom
5 Hang Squat Cleans

(20 minutes)
1A) Fit- Hang Power Clean- 5 x 5 reps- technique work, moderate weight
RX- Hang Squat Clean- 5 x 3 reps at 80% or more of 3RM
Comp- 5,5,3,3,1,1- work up to a heavy single if your technique is solid!

1B) Box Jumps- 5 x 5 reps- Good jump and landing position- Knees driving out for take off and landing. If the 20″ box is too aggressive to start you may start on a gymnastics mat/mats.

(20 minutes)
4 Rounds- 1 Minute Stations (Get in groups of 3-4 if needed)
A) Back Squats (45/30) (95/65) (135/95) *may take from rack
B) Box Jumps or Step Ups (24/20)
C) Calories (Row, Bike or Ski)
D) Rest 1 minute
* Try to keep a nice steady pace, score your lowest round

Flex- Couch Stretch x 2 mins per leg

Tuesday, November 28th

(10 minutes)
Group WU- 2 Rounds with PVC
30 seconds Pass Throughs
5 Snatch Grip Hang High Pulls
5 Muscle Snatches
5 Power Snatches
5 Perfect Push Ups

(25 minutes)
1A) Bench Press- 5 x 5 reps at 95% of 5RM
1B) Bent Over Row- 5 x 10 (slow and controlled reps)
1C) Banded Face Pulls- 5 x 10 (pause at forehead) (medium green bands or light red bands)

(20 minutes)
12 Minute Amrap- Partner WOD- Alternate Full Rounds
Fit-
4 DB Snatches (35/20)
4 Burpees
8 Lateral Bar or PVC Hops

RX-
4 Power Snatch (95/65)
6 Burpees
8 Lateral Bar Hops

Comp-
4 Power Snatch (135/95)
6 Burpees
24 Double Unders

Flex- Pass Throughs x 2 mins

Wednesday, November 29th

(10 minutes)
Group/Partner WU- Alternate movements with a partner- 2 Rounds
5 KB Deadlifts
5 Russian KB Swings
5 Hanging Scap Shrugs
5 Kipping Swings
5 Push Up to Downdog

Partner Chipper- 40 minute Cap
200 Sit Ups (Abmat) (GHD Parallel) (GHD)
200 KB Swings (Russian 24k/16k) (Russian 32k/24k) (American 32k/24k)
200 Calories (Row, Bike or Ski)
100 Strict Pull Ups (Ring Row) (Banded Strict Pull Up- medium green band)
100 Handstand Push Ups (Box Push Up) (Hand Release Push Up)
100 Toes To Bar (Single Leg V-Up) (Knees to Parallel)

* Lot of volume in this workout, make sure you pick movements you are comfortable with. High volume GHD Sit Ups can make you very sore if you are not use to them. The Coaches will help you pick the best movement for you.

Flex- Pigeon x 2 mins per leg

Thursday, November 30th

(10 minutes)
Group WU- 2 Rounds
5 Sumo Deadlifts
5 Sumo Deadlift High Pulls
10 Reverse Lunges
10 Air Squats with a pause in the bottom

(20 minutes)
1A) Sumo Deadlift – 5 x 5 at 95% of 5RM
1B) Assisted Pistols- 4 x 10 each leg (hold rings or trx strap) This does not have to be a full pistol, go as low as you feel comfortable. Slow and controlled reps, look to build single leg strength and stability.

Glenda’s Birthday WOD! (Her birthday was actually Tuesday, I promised not to tell her age!)
20 minute Amrap- Partner WOD
56 Wall Ball Shots (14/10)(20/14)(30/20)
56 Sumo Deadlift High Pulls (75/55)(95/65)(115/75)
56 Lateral Box Jump Overs or Step Up Overs (24/20)

Flex- Banded Hamstring x 2 mins per leg

Friday, December 1st

(10 minutes)
Group WU- 2 Rounds
5 Push Up to Down Dog
5 PVC Prone Presses- arms in line with ears, head neutral
5 Hanging Scap Shrugs
30 Second Handstand Hold or Plank

(20 minutes)
1A) 1 Arm DB or KB Overhead Carry- 4 x 100 feet each arm
1B) Strict Pull Up/ Banded Pull Up/ or Banded Lat Pull Down- 4 x 10 – find a version that is a good challenge for you. You may also add weight if needed
1C) Prone PVC or Light DB Press- 4 x 10 slow and controlled- Light weight or PVC, keep arms in line with ears. Head should be neutral, you should be looking at the ground. You may do these on a bench or the ground.

(20 minutes)
4 Rounds
1 minute stations (get in groups of 3-4 if needed)
A) Bench Press (75/55)(95/65)(135/95)
B) Alternating DB Snatch (35/20)(50/35)(70/50) or Sandbag Cleans (150/100)
C) Max Calories (Row, bike or ski)
D) Rest 1 minute
* keep a nice steady pace, score your lowest round. Smooth reps only!

Flex- Twisted Cross x 2 mins per side

Saturday, December 2nd

(10 minutes)
Group WU- 2 Rounds
10 Thrusters
10 Lateral Bar Hop Burpees
10 Kipping Swings
10 Hang Power Cleans
30 Second Hollow Hold

40 minute Cap- Partner WOD
100 Thrusters (45/35)/(75/55)/(95/65)
100 Lateral Bar Hop Burpees
100 Toes To Bar (Single Leg V Ups) (knees to parallel)
100 Hang Power Clean (wreck bag) (95/65) (135/95)
100 Calories (Row, Bike or Ski)
100 GHD Sit Ups (abmat sit ups) (GHD to parallel)

Flex- Puppy Dog x 2 mins

Sunday, December 3rd

* Erin will still be running her 10am workout.
10am- Erin WOD/ Open Gym
11am-1pm- Open Gym

Strength WODs

Monday

WU- 2 Rounds-
10 Sling Shot Squats (band just above knees)
10 Good Mornings

1A) Pause Back Squat- 6 x 3 at 85% of max
1B) Box Jump- 6 x 5 reps

2A) Snatch Deadlift- 1 second pause at 1 inch off floor then at knee then at Hips- 4 x 5 Reps
2B) DB or BB Step Up- 4 x 10 each leg (find a box so your leg is at 90 degrees)

3A) Glute Ham Raises- 4 x 12
3B) GHD Sit Up Hold with Plate Press- 4 x 12 (slow and controlled)

Tuesday

WU- 2 Rounds-
10 Push Up plus Downdog
10 Hanging Scap Shrugs

1A) Strict Press- 6 x 3 reps at 85% of max
1B) One Arm DB Wide Rows (elbow at 90 degrees) – 6 x 10 each arm

2A) Chin Ups- 4 x 5 add weight if you can
2B) DB Bench Press- 4 x 8

3A) Z DB Press (seated) – 4 x 10
3B) Rear Delt Raises (turn hand so pinkys point out)- 4 x 12

4A) Core Rollouts- 50 (slow and controlled)

Wednesday

WU- 2 Rounds-
10 Sling Shot Squats (band just above knees)
10 Good Mornings

1A) Pause Front Squat- 6 x 3 reps at 85% of max
1B) Glute Ham Raises- 6 x 12 reps

2A) Banded Deadlifts- 4 x 8 reps
2B) Single Leg DB or BB Squats- 4 x 8 each leg

3A) Single Leg RDL’s with Barbell- 4 x 8 each leg
3B) V Ups- 4 x 25

Thursday

WU- 2 Rounds-
10 Push Up plus Downdog
10 Hanging Scap Shrugs

1A) Pause Bench Press- 6 x 3 reps at 85% of 1RM
1B) Strict Pull Ups- 5 x near max- 5 second pause at the top or banded Lat Pull Down- 5 x 10 (pause at bottom)

2A) DB Arnold Press- 4 x 10
2B) Banded Face Pulls- 4 x 15
2C) Banded Bent Over BB Row- 4 x 15

3A) Dips- 3 x near max
3B) Hammer Curl Hold at 90 degrees- 3 x 30 seconds
3C) Bent Over Supinated Grip DB Rows- 3 x near max

4A) DB Side Bends- 4 x 15 each side

Pure Cardio WODs

Monday

WU- 3 minutes easy rowing or ski

20 minute EMOM
odd minutes- 15/12 Cals (row or ski)
even minutes- 15 Burpees (scale number back if needed, aim for as many burpees as you can do in 40 seconds on first round and try to maintain)

Tuesday

WU- 5 Cals- Row, Bike and Ski

40,30,20,10 – Cals
Ski
Row
Bike

Wednesday

WU- Row or Ski easy pace for 3 minutes

20 minute EMOM
odd minutes- Max Calories (Row or Ski)
even minutes- 1 heavy sled push (3-5 plates)

Thursday

WU- 3 minutes easy pace Ski, Row, or Bike

Tabata Ski Erg
Tabata Row
Tabata Bike
Tabata Burpee
Rest 2 minutes between exercises

Monday, November 20th- Sunday, November 26th

By: 0

Announcements-

Thanksgiving Hours

Thursday, November 23rd
Classes 7,9, and 11am
Open Gym at 8 and 10am
* Classes may be busy! You are welcome to also come during Open Gym time to do the WOD.

Friday, November 24th
** No 5am or 6am Class
Classes 7,9, and 11am
Open Gym at 8 and 10am
Evening Open Gym- 4-7pm

Jordan’s Weightlifting Seminar is this Saturday from 11am-1pm. If you want to learn proper technique or improve your technique in the Snatch and Clean and Jerk you definitely do not want to miss this! Jordan is a very talented weightlifter and can definitely help you with your lifts. Cost is only $20 for 2 hours. If you are around this Saturday I highly encourage you to attend! Please sign up on the sheet at the gym this week. We only have 2 people signed up right now! Great opportunity to get better, don’t miss out.

I know some people were unable to make our Christmas party since we moved it to a Wednesday night. No worries! We will add a Christmas Party at the gym Friday, Dec. 22nd at 7pm. We are still going to have a Holiday Social at Black Forest Brewery- Wednesday, Dec. 27th 6-9pm as well. You are welcome to attend one or both! We will do the gift exchange at the gym Dec. 22nd Christmas party.

A Big Thanks to everyone who helped out with this years Turkey Throwdown. We are always extremely thankful to have awesome judges and volunteers! Congrats to everyone who competed! Aly Wisler, Jodi Quatrale, Glenda Klaassen, Rod Fisher, Jim Matos, Kevin Weaver, and Corey Frey. Podium Finishers- Aly Wisler and Jodi Quatrale- 1st Place, Glenda Klaassen – 2nd Place. Thank you all again!!

Here is the Link to Pictures from the Turkey Throwdown! Thanks Eric!!
https://www.facebook.com/pg/EphrataFitness/photos/?tab=album&album_id=1714008895317726

Also, if you are not a member of our facebook group page (different then the business page) make sure you join it! https://www.facebook.com/groups/962663997150956/
All kinds of great info and posts on our Facebook page. Also, check out our instagram- @crossfit_ephrata

Monday, November 20th

WU- Groups of 3
– Front Plate Squats
– Empty Bar Sumo Deadlifts
– Plank
* Rotate every minute x 9 minutes

1A) Sumo Deadlift- 5 x 5 reps at 92.5% of 5RM
1B) Glute Ham Raises- 5 x 10 reps (Make sure you start with knees farther away from pad if these are tough for you)

EMOM x 14 minutes
Fit-
Odd Minutes- 10/8 Calories (Row, Ski, or Bike)
Even Minutes- 10 Goblet Squats (you pick weight)

RX-
Odd Minutes- 15/12 Calories (Row, Ski, or Bike)
Even Minutes- 15 Wall Ball Shots (20/14)

Comp-
Odd Minutes- 50 Double Unders
Even Minutes- 10 Thrusters (95/65)

Flex- Couch Stretch x 2 minutes

Tuesday, November 21st

Group WU- 3 Rounds
30 second Barbell Overhead Hold- stomach tight head through shoulders
5 Push Press
5 Bent Over Rows
5 Perfect Push Ups
5 Kipping Swings

1A) Bench Press- 5 x 5 reps at 92.5% of 5RM
1B) Bent Over Row- 5 x 10 reps (pause at top)
1C) GHD Sit Up- 5 x 10-20 reps

10 Minute Amrap
Fit-
10 Burpees
10 Push Press (75/55)
10 Step Up (24/20)
10 Ab Mat Sit Ups

RX-
10 Burpees
10 Push Press (115/75)
10 Box Jump (24/20)
10 Toes To Bar

Comp-
10 Burpees
10 Push Press (155/105)
10 Box Jump (24/20)
10 Toes To Bar

Flex- Twisted Cross x 2 mins per side

Wednesday, November 22nd

Group WU- 3 Rounds
30 second Barbell Front Rack Stretch
30 second Bottom of Squat Hold- Keep tension in legs, maintain lumbar, do not collapse
5 Front Squats
5 Kipping Swings
5 Burpee

“Hero WOD- Sean” In honor of a local hero- Click on link below
https://www.crossfit.com/workout/2013/01/22#/comments

10 Rounds
Fit-
11 Ring Rows
22 Air Squats

RX-
11 Pull Ups
22 Front Squats (75/55)

Comp-
11 C2B
22 Front Squats (95/65)

Flex- Puppy Dog x 2 mins

Thursday, November 23rd

Happy Thanksgiving!!

Classes at 7, 9, and 11am
Open Gym at 8 and 10am
* Classes may be busy, you are welcome to come in at open gym and do the wod if you want.

Partner WU- One partner does a round then other partner does a round. Repeat for 7 minutes
3 Hang Power Cleans or Wreckbag Cleans * set bars down nicely please
5 Lateral Bar Hop Burpees
7 Sit Ups

Partner WODs-
10 Minute Amrap
Max Calories (Row, Bike or Ski)
Partner out completes 20/15 Push Ups before switching

Rest 6 minutes

10 Minute Amrap
20 DB Snatch (40/25) (50/35) (70/50)
20 Burpee Box Jump or Step Up Overs (24/20)

Rest 6 minutes

10 Minute Amrap
Max GHD or Abmat Sit Ups
Partner out completes 10 Hang Power Cleans (wreckbag) (95/65) (135/95)

Flex- Pigeon x 2 minutes per leg

Friday, November 24th

Classes at 7, 9, and 11am
Open Gym at 8 and 10am
Evening Open Gym- 4-7pm

Group WU- 2 Rounds
30 second BB Front Rack Stretch
5 Thrusters
10 Alternating Reverse Lunges
30 second BB Overhead Hold- stomach tight, head through shoulders
5 Kipping Swings

1A) Single Leg Squats- 5 x 5 at 92.5% of 5RM
1B) GHD Isometric AB Hold with Plate Press (45/25)- 5 x 10 reps (very slow and controlled)
1C) Banded Lat Pull Down- 5 x 10 reps (pause 1 second at chest)

“FRAN”
** Keep your reps smooth! Form First!
Fit-
21-15-9
DB Thrusters (25/15’s)
Ring Rows

RX-
21-15-9
Thrusters (95/65)
Pull Ups

Comp-
Thrusters (115/75)
C2B Pull Ups

Flex- Couch Stretch x 2 mins per leg

Saturday, November 25th

Weightlifting Seminar with Jordan!! 11am- If you want to get better with your Olympic Weightlifting (Snatch and Clean and Jerk) definitely make it to the gym at 11am. This will be an awesome experience to help you!

Partner WU- Alternate Full Rounds for 6 minutes
5 Power Cleans or Wreckbag Cleans
5 Shoulder to Overhead
5 Kipping Swings

1A) Power Clean- 4 x 4 Reps – start around 60% of max and climb from there. If you are newer to Power Clean this will be a technique period.
1B) Dips- 4 x near max or 5 Negatives

Partner WOD- 3 Rounds
40 Power Cleans (wreckbag) (95/65) (135/95)
40 Shoulder to Overhead (75/55) (95/65) (135/95)
40 Toes To Bar (scale with Abmat Sit Ups or Knees to Parallel)
40 Handstand Push Ups (scale with Push Ups)

Flex- Pass Throughs x 2 mins

Sunday, November 26th

10am- Open Gym and Erin WOD
11am- 1pm – Open Gym

Strength WODs

Monday

WU- 2 Rounds-
10 Sling Shot Squats (band just above knees)
10 Good Mornings

1A) Pause Back Squat- 5 x 4 at 80% of max
1B) Box Jump- 5 x 5

2A) Snatch Deadlift Pause at knee for 3 seconds- 4 x 5 Reps
2B) DB or BB Walking Lunge- 4 x 20

3A) Glute Ham Raises- 4 x 10
3B) GHD Sit Up to Parallel with light weight behind head- 4 x 10

Tuesday

WU- 2 Rounds-
10 Push Up plus Downdog
10 Hanging Scap Shrugs

1A) Strict Press- 5 x 4 reps at 80% of max
1B) One Arm DB Wide Rows (elbow at 90 degrees) – 5 x 10 each arm

2A) Chin Ups- 4 x 5 add weight if you can
2B) DB Bench Press- 4 x 10

3A) Z DB Press (seated) – 4 x 10
3B) Rear Delt Raises (turn hand so pinkys point out)- 4 x 15

4A) Core Rollouts- 50 (slow and controlled)

Wednesday

WU- 2 Rounds-
10 Sling Shot Squats (band just above knees)
10 Good Mornings

1A) Pause Front Squat- 5 x 4 reps at 80% of max
1B) Glute Ham Raises- 5 x 10 reps

2A) Banded Deadlifts- 4 x 10 reps
2B) Barbell or DB Step Ups- 4 x 5 each leg

3A) Single Leg RDL’s with Barbell- 4 x 8 each leg
3B) V Ups- 4 x 25

Thursday

WU- 2 Rounds-
10 Push Up plus Downdog
10 Hanging Scap Shrugs

1A) Pause Bench Press- 5 x 4 reps at 80% of 1RM
1B) Strict Pull Ups- 5 x near max- 4 second pause at the top

2A) DB Arnold Press- 4 x 10
2B) Banded Straight Arm Lat Pull- 4 x 10 (pause at bottom)
2C) Banded Lat Pull Down- 4 x 10 (pause at bottom)

3A) Dips- 3 x near max
3B) Inverted BB Row chin up grip- 3 x near max
3C) DB Cuban Press on Incline Bench- 3 x 10

4A) DB Side Bends- 4 x 15 each side

Pure Cardio WODs

Monday

WU- 3 minutes easy rowing

5 Rounds
30/20 Cals Row or Ski
15 Burpees

Tuesday

WU- 5 Cals- Row, Bike and Ski

21-15-9- Calories
Row
Ski
Bike
Burpees
Rest 3 minutes
Repeat

Wednesday

WU- Row or Ski easy pace for 3 minutes

250/200 Meter Row EMOM x 10 minutes
Rest 2 minutes
12/9 Calories Ski EMOM x 10 minutes

Thursday

WU- 3 minutes Assault Bike

Tabata Ski Erg
Tabata Row
Tabata Bike
Tabata Burpee
Rest 2 minutes between Tabatas

Monday, November 13th- Sunday, November 19th

By: 0

Announcements-

**No Saturday Class or Open Gym- Turkey Throwdown starts at 9am! Good luck to all of our athletes competing! Come out and cheer if you are not competing!

We have some great before and after pics rolling in! We definitely want more though! Please send in your before and after pics this week. Everyone who sends one in gets a $20 credit to be used at the gym for products or personal training or a skills training session. Whoever has the best before and after as voted on by our coaches gets a one Free Month membership! Thanks!! Send the pics to Tyler at 717-649-2051 or tatrettin@yahoo.com

If you know any high school athletes who are looking to get bigger faster and stronger we want to work with them! Our 7pm strength class is a great option for high school athletes. We also offer personal training or small group sessions (2-3 athletes working with 1 coach). This makes all the difference for athletes, you have to train in the off-season to be better then your competition! Coach Brandt has been working with high school athlete Paul Lowrie for example and has had incredible results!!- In the past year Paul has gained 20lbs of muscle and increased his Back Squat from 155lbs to 350lbs! Deadlift from 250lbs to 400lbs, Bench Press from 150lbs to 200lbs. He can also single leg squat 245lbs for 5 reps on each leg! If you know of any high school athletes looking to gain an edge and maximize their potential have them get in contact with Tyler (717)-649-2051 and we will get them started!

30 minute Skills or Accessory Sessions-
Let us know if you any of you want to do an extra skills or accessory session. If you are struggling with a specific skill or movement (rope climbs, kipping swing, toes to bar, muscle up, pull up strength, push up strength, pistols, etc) we are now offering 30 minute skills sessions. We can spend more time breaking down your movement and give you specific drills and progressions to achieve your goals. The Open is just around the corner, better start to practice now!

Weightlfiting Seminar at CrossFit Ephrata- Saturday, November 25th, 11am-1pm! Jordan Wissinger is back to help us with our technique in the Snatch and Clean and Jerk. This is open to everyone, beginners to veterans. If you want to improve your lifting technique, feel more confident, and learn some awesome tips this is a great opportunity! Cost for the seminar will be just $20 and the seminar is limited to 30 people. Sign up sheet is at the gym on the whiteboard.

Nutrition Seminar at CrossFit Ephrata- December 9th, 8am-9am. We are going to talk about proper foods to eat, foods to avoid. How much Protein, Carbs, Fat. Nutrient timing- pre and post workout. How to game plan and how to avoid putting junk in your body! This seminar is going to be FREE for members and $20 for non members. Nutrition is the most important component to your long term health, energy levels, and body composition. If you can combine a great nutrition plan with what you do at the gym you will have awesome results. Remember, you can’t outwork a crappy diet!

This years CrossFit Ephrata Christmas Party will be held at Black Forest Brewery! Wednesday, December 27th at 6pm. They are getting an extra tent to accommodate us. Black Forest will supply the drinks and appetizers. We will do our gift exchange so start looking for a great gift to exchange (around $10-15 value) Sorry no kids this year.

** Next Godwod will be at the gym Sunday, November 19th from 6-8pm. Contact Phil Eby 717-278-1963 or Crystal Eby 717-278-1965 for more info.

Monday, November 13th

Group WU- 2 Rounds
30 seconds Front Rack Barbell Stretch
5 Hang High Pulls
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Front Squats
5 Hang Squat Cleans

Hang Squat Clean- 5 x 3 reps at 80% or more of 3RM
* You may also stay lighter and work technique or work on front squats, mobility, etc. We will help you work on the proper progression if you are not quite ready for the Hang Squat Clean.

Partner WOD- 15 Minute Amrap
30 Back Squats (Goblet Squats) (95/65)/(135/95) * From ground or rack
30 Burpees
30 Cals (Bike, Row, or Ski)

Flex- Couch Stretch x 2 mins per leg

Tuesday, November 14th

Group WU- 3 Rounds
30 Second BB Overhead Hold- Stomach tight, Arms in line with ears
5 Push Press Dips
5 Push Press
5 Push Jerks
5 Perfect Push Ups
5 Kipping Swings

1A) Bench Press- 5 x 5 at 90% or more of 5RM
1B) Ring Row- 5 x 10 (elevate feet if possible, slow and controlled, chest to rings)

Partner WOD- 5 Rounds
20 DB Shoulder to Overhead (35/20)/(50/35)/(70/50)
20 Pull Ups/C2B or 6 Rope Climbs
100 Double Unders- Scale with 200 Singles, 20 Box Jumps or Step Ups

Flex- Pass Throughs x 2 mins

Wednesday, November 15th

Group WU- 2 Rounds
10 Pass Throughs
10 Alternating Reverse Lunges
10 Hang PVC Power Snatch
10 PVC Overhead Squats
30 Second Hollow Hold

1A) Single Leg Squat- 5 x 5 at 90% or more of 5RM
1B) Glute Ham Raises- 5 x 10
* Glute Ham Raises are very challenging. Start by keeping your upper thighs on the pad. As you move your knees closer to the pad it gets tougher. You may also start with negatives and cut the reps down to 5 at a time. Negative would be slow on the way down, then push your hips back to reset for the next rep. Or you could try this PVC version in the video.

Partner WOD- For Time- 20 minute Cap
100- Sit Ups (Abmat or GHD) or Toes to Bar
100- Overhead Squats (wreckbag) (75/55)/(115/75)
100- One Arm DB Snatch (35/20) (50/35)/(70/50)

Flex- Puppy Dog x 2 mins

Thursday, November 16th

Group WU- 3 Rounds
30 second Hollow Hold or Tuck
10 Push Ups- Grab a box if needed- good reps only
3 Wall Walks

40 seconds on 20 seconds off x 10 minutes
1A) Handstand Hold (Belly or back to wall- make sure you are straight and tight)
1B) Hollow Hold or Hollow Rocks
* Alternate movements- Handstand Hold for 40 seconds, 20 seconds rest, Hollow Rocks for 40 seconds, 20 second rest- repeat for 5 rounds of each.
* Ok if you can not do the full 40 seconds. Only hold as long as you can maintain perfect form

30 minute easy pace Amrap
1A) DB Strict Press x 10 reps
1B) Bent Over BB Row x 10 reps
1C) Dips x near max
1D) Strict Pull Ups x near max
1E) Push Ups x near max
1F) Inverted BB Row x near max
* Keep a decent pace but give yourself a little rest between exercises. Work on building some upper body strength.

Flex- Pass Throughs x 2 mins

Friday, November 17th

Group WU- 2 Rounds with PVC
– 10 Pass Throughs
– 5 Hang Snatch High Pulls
– 5 Muscle Snatches
– 5 Power Snatches
– 5 Sumo Deadlifts

Sumo Deadlift- 5 x 5 at 90% or more of 5RM

Happy Birthday Paula!

“Black Paula”
Partner WOD- 20 minute Amrap
11 Power Snatches (75/55)/(95/65)/(135/95)
17 Burpees
17 Power Cleans (75/55)/(95/65)/(135/95)
32 Calories (Row, Bike or Ski)

Flex- Pigeon x 2 mins per leg

Saturday, November 18th

** No Classes or Open Gym

** Turkey Throwdown starts at 9am. Good luck to everyone competing!! Come out and check it out if you are not competing!

Sunday, November 19th

10am- Open Gym or WOD with Erin
11am-1pm- Open Gym

Strength WODs

Monday

WU- 2 Rounds- 10 Front Plate Squats, 10 RDLs

1A) Pause Back Squat- 5 x 5 at 77.5% of max
1B) Box Jump- 5 x 5

2A) Snatch Deadlift Pause at knee for 2 seconds- 4 x 5 Reps
2B) BB or DB reverse Lunges- 4 x 20

3A) Glute Ham Raises- 4 x 10
3B) GHD Sit Up to Parallel with light weight behind head- 4 x 10

Tuesday

WU- 2 Rounds- 10 Pass Throughs, 5 Yoga Push Ups

1A) Strict Press- 5 x 5 reps at 77.5% of max
1B) One Arm DB Rows- 5 x 8 each leg

2A) Chin Ups- 4 x 5 add weight if you can
2B) DB Bench Press- 4 x 8 reps

3A) Z DB Press (seated) – 4 x 10
3B) Two Arm DB High Pulls- 4 x 10

4A) Core Rollouts- 50 (slow and controlled)

Wednesday

WU- 2 Rounds- 10 Front Plate Squats, 10 RDLs

1A) Pause Front Squat- 5 x 5 reps at 77.5% of max
1B) Heavy Sled Push- 5 x 100 feet

2A) 2 inch- Deficit (stand on plate) Deadlifts- 4 x 10 reps- you may have to squat more for then your regular deadlift depending on your flexibility. The deficit forces you to push with your legs more. Make sure you can maintain proper back position.
2B) Barbell or DB Step Ups- 4 x 6 each leg

3A) Single Leg RDL’s- 4 x 10 each leg
3B) V Ups- 4 x 25

Thursday

WU- 2 Rounds- 10 Pass Throughs, 5 Yoga Push Ups

1A) Pause Bench Press- 5 x 5 reps at 77.5% of 1RM
1B) Strict Pull Ups- 5 x near max- 3 second pause at the top

2A) DB Arnold Press- 4 x 10
2B) Banded Straight Arm Lat Pull- 4 x 15 (pause at bottom)

3A) DB Tricep Extensions- 4 x 10
3B) DB Hammer Curls- 4 x 10
3C) DB Reverser Flys- 4 x 10

4A) DB Side Bends- 4 x 15 each side

Pure Cardio WODs

Monday

WU- 3 minutes easy rowing
10 Rounds
300/250 Meter Row
Rest 30 seconds

Tuesday

WU- WU- 10 Calories, 1 sled Push
4 Rounds
20/15 Calories
20 Burpees
then
1 Sled Push 100 feet- EMOM x 10 minutes
(3-5 plates)

Wednesday

WU- 5 Cals Bike, 5 Cals Ski, 5 Burpees
4 Rounds
25/20 Cals Bike
25/20 Cals Row
25/20 Cals Ski

Thursday

WU- 3 minutes Assault Bike
4 Rounds
Tabata Assault Bike
Rest 2 minutes between Tabatas
* Try to keep a challenging but consistent RPM. Don’t blow your wod to early!