Category Archives: Uncategorized

Thanks to all who participated in the Polar Plunge 5k benefiting New Hanover County Special Olympics!

 

WOD:

Back squat

5×4@90% of 4 RM from last week

 

Weighted pull up

5×4

 

then

 

5 RFT:

30 KB swings

Run 400 m

 

Weightlifting:

Power snatch + OH squat

4x (2+2)@75%

 

Back squat

5×3@90% of 3 RM

 

Push press

-Build to heavy triple

 

RDL

4×5@85% of clean

 

Katie, and the rest of Thursday night’s weightlifting class, throwing around some clean and jerks.

Saturday:

Closed;  Come out to Kure Beach Pier for the 2017 Polar Plunge, benefiting New Hanover County Special Olympics!  5k starts at 1:30.

Sunday:

Open gym 10-12

 

Friday’s WOD:

Deadlift

-Build to a heavy set of 4

*No touch and go reps.

 

then

 

4 RFT:

30 Wall balls

15 Toes to bar

 

Weightlifting:

Max out @ 5:30!

 

 

 

Open gym:

6-10 am

2-8 pm

 

Weightlifting Class at 5:30

NO STRONGMAN TONIGHT!

 

*Gym will be closed this Saturday – head over to the Kure Beach Pier for the Polar Plunge and support our Special Olympics Athletes! Event starts at 11:00!

 

Lindsay, working on her jerk technique in Thursday’s weightlifting class.

Saturday:

Open gym 9-12

WOD @ 10 am

Weightlifting @ 10 am

 

Sunday:

Open gym 10-12

 

Friday’s WOD:

OTM 12 minutes:

2 deadlifts @ 75% of 6 RM from last week

*Keep the weight light, but work on setting up with as much tension as possible and moving the bar quickly.

 

then

20 minute AMRAP:

5 handstand push ups (scale with strict press)

10 ab wheel roll outs (scale with hollow rocks)

15 kb swings

 

Congrats to Chelsey for graduating from Coast Guard basic training! We are all very proud of you!

WOD:

20 minutes:

-Build to a heavy clean

*If you are new to learning the clean, keep the weight light and practice the movement.

 

then

 

With a buddy:

25 minutes:

Row/Bike 25 cals

10 V-ups

*Complete a full round before switching.

 

Weightlifting:

Rest day or light accessory work as needed.

 

WOD:

Back squat

4×6@90% of 6 RM from last Monday

 

Weighted pull up

4×6 (Work in between sets of squats)

 

then

 

CrossFit Open Workout 14.1 (modified)

10 minute AMRAP

10 Power snatches 95/65

30 Double unders

 

 

Weightlifting:

Power clean and jerk

4x(2+1)@75%

 

Back squat

5×3@90% of 3 RM

 

Snatch push press + OH squat

4x(5+1) Building to a heavy set

 

RDL

4×5@85% of Clean