Saturday 08-01-15

Strength:

6×3 OHS

 

Partner “15,000 / 10,000 / 7,500 Lbs”

Using the following lifts, accumulate 15,000, 10,000 or 7,500lbs

Clean

Squat

DB Bench Press


Each partner must complete a rep of each movement, and you may only do 1 rep of each movement.  IE…Partner A does 1 clean, partner B does 1 clean.  This team must now move onto 1 squat each, et al…

This is the end of a deload week, so choose wisely, or speak with a coach about what is best for you!

Housewarming WOD @The Havens

Good Morning Everyone!

Slate CrossFit will be hosting a housewarming WOD for Nick and Jess Haven today (July 31st). We are relocating the location of the 7pm class to their front door, and will be doing an outside neighborhood WOD. Make sure to bring snacks or drinks to celebrate after the WOD to make their new move welcoming. This is a great way to get the neighborhood involved in what we do here at Slate CrossFit.

Make sure to arrive 10 minutes early to the gym so that we can car pool over to their house. Looking forward to seeing you tonight!

 

-Slate Team

Friday 7-31-15

Strength:

10 min EMOTM:

Even: 5 Front Squats (from the floor)

Odd: 30 DU

Increase reps over the course of the 10 min

WOD:

5 Rounds for time:

5 Burpee Box Jumps (24/20)

10 T2B

5 HSPU

Thursday 7-30-15

Strength:

5×5 Front Squat @50-60%

Accumulate 15-25 GHD SU TOTAL during strength time

 

WOD:

For time…

Row 1.5k

Run 1200m

150 DU

Wednesday 7-29-15

Strength:

6×3 Split Jerk @50-60%

 

WOD:

4 Rounds

Against a 3 minute clock:

Run 200m

10 Box Jumps

10 KB Swings

Rest is time left in 3 minute round

Tuesday 7-28-15

Skill:

10 min EMOTM:

3-5 HSPU

5 DB Step-ups (Each leg)

 

WOD:

3 Rounds:

Row 750m

10 Ring Dips

14 Pistols

Rest 90 Seconds between rounds

Monday 7-27-15

This will be a DELOAD week here at Slate CrossFit.  The weights will be lighter, and the WODs will be easier to recover from.  Please take this week to spend a few extra minutes on mobility, get an extra hour of sleep, and rest up for the beginning of a new cycle (starts next Monday, 08/03/15)

Strength:

5×5 Back Squat @55-60%

 

WOD:

“Run Annie, Run”

Run 400m

50-40-30-20-10

DU/SU

Run 400m

Sunday 7-26-15

Strength:

6x 3 Clean +1 Jerk (all from ground)

5 Ring Dips between sets

Hero WOD:

“Rahoi”

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

12 min AMRAP:

24 inch Box Jump, 12 reps

95 pound Thruster, 6 reps

6 Bar-facing burpees

Saturday 7-25-15

Strength

EMOTM for 12 mins
Even: 5 pistols each leg
Odd: 15 mountain climbers each leg

Partner WOD
Time cap: 25 mins 
While partner A runs 200m
Partner B does AMRAP
1. Renegade rows 30/20

-then switch-

2. V-ups
3. Back squats 135/95
4. Double unders
4. Double unders
3. Back squats 135/95
2. V-ups
1.Renegade rows 30/20


Friday 7-24-15

Rope climbs! Wear long socks or pants!

Strength:

20 min to establish 1 RM Squat


WOD:

4 Rounds for time:

3 Rope Climbs

4 Thrusters (155/105)

5 Power Cleans (155/105)

Row 20 Cal

Thursday 7-23-15

Skill:

Pull-up Complex:

3 Rounds (NOT for time)

5-4-3-2-1

Pull-ups

T2B

(attempt to do each sequence unbroken)

 

WOD:

4 Rounds

400m Row

5 Snatches (135/95)

Rest 1 min between rounds

Wednesday 7-22-15

Strength day will be pushed back one week due to our testing of 1 RM this week!

Strength:

20 Min to Establish a 1 RM Front Squat

 

WOD:

21-15-9

KB Swings (70/53)

Burpee Box Jump Overs (24/20)

Tuesday 7-21-15

Strength:

20 min to establish 1 RM Push Press

 

WOD:

Against a 9 min clock:

3/3, 6/6, 9/9….

Thrusters (95/65)

Pull-ups

Immediately followed by…

3 min:

Max Effort Burpees

Monday 7-20-15

Strength:

20 min to find 1 RM Clean

 

WOD:

4 Rounds, 60 seconds each station:

Row for cals

ALT KB Snatches

Burpees

DU

Rest 90 sec

Sunday 7-19-15

Strength:

5×4 OHS @70-80%

 

WOD:

5 Rounds for time:

5 Squat (205/115)

5 Ring Dips

10 Burpees to 6” target

Saturday 7-18-20

Strength

10 min EMTOM

4 Thrusters (70-80%)

 

Partner WOD

One person must be rowing 250m while the other is working to complete reps:

75 OH Lunges (45/35)

75 HR Push-ups

75 T2B

Finish with each partner running 400m (alternating)

Friday 7-17-15

Strength:

7x 3 position snatch (60-65%)

 

WOD:

For time…

Row 500m

50 DU

30 Wallballs

50 DU

30 KBS

50 DU

30 PU

Rest 1 min

Run 400m

Thursday 7-16-15

Strength:

6×3 Weighted PU

15-25 GHD SU

 

WOD:

“Jackie”

1000m Row

50 Thrusters (45/35)

30 PU

CrossFit Games, Beer, Burgers and Sweets!

Good afternoon everyone!

Slate CrossFit will be hosting a social event on July 25th, 2015.  We will be starting at 2:00 PM, at the gym, where we will be streaming the CrossFit Games.  This is a cool way to watch the games, and Saturday is an important day in their run to crown the “Fittest on Earth.”

Afterwards, we will be heading over to Hellbent Brewing company (@4:00 PM), where we have reserved a large portion of the upstairs area.  It is a great local company (only a few blocks from the gym), and “People’s Burgers” and “Sweet Treats” will be there to provide the food/snacks.

This is a great way to get out into our local neighborhood, and to get to know some of the people you work out with.  If you haven’t already, Like us on Facebook, and we will send you an event invite.  RSVP there, so we can have an accurate count to tell them.  We are looking forward to seeing everyone there!

-Slate Team

Note..If you do not have any social media, just let us know in person or with a quick email!

Wednesday 7-15-15

Make sure to wear high socks or pants to protect your legs during the rope climbs!

Strength:

Push press 6×3 @85-90%

WOD:

For time…

Run 800m

10 Rope Climbs

Run 400m

200m Farmer Carry

Run 200m

Rest 1 min

ME DU (score)

-Scaling for DU: 75-100 llateral SU for time

Tuesday 7-14-15

Strength:

7×2 Squat @90-95%

 

WOD:

4 Rounds

Against a 3 min clock:

Row 250m

10 WB

5 KBS (70/53)

ME Burpees for score

Rest 60 Seconds between rounds

Monday 7-13-15

This week we will be finishing up our current 6 week cycle.  It is going to be heavy, and will lead into testing, and a deload segment.  Come in and crush these “light” weights all week!

Strength

20 min to establish max 3 position clean +1 jerk

 

WOD

Run 400m

7 rounds:

10 alternating DB Snatch (55/30)

3 Muscle ups

Run 400m

Sunday 7-12-15

Strength:

7x 2-position snatch (power and hang)

30 sec hollow hold between sets

 

WOD:

For time…

Row 1000m

25 DU

Row 500m

50 DU

Row 250m

75 DU

Row 100m

100 DU

Saturday 7-11-15

Strength / Skill:

5 Rounds NFT:

5-10 HSPU

Accumulate 15-25 Back Extensions

 

Partner WOD:

For time…

10-8-6-4-2-4-6-8-10

Ground to Overhead (135/95) – Alternating

Toes to Bar (Alternating, both on bar at same time)

Friday 7-10-15

Strength:

6×4 Front Squat (80-85%)

 

WOD:

For time…

4-3-2-1 (60%-70%-80%-85% of C&J)

Hang Power Clean-Front Squat-Jerk

You will complete 4 Hang Power Cleans, then 4 Front Squats and 4 Jerks.  Then 3 HPC, 3 FS, 3 Jerks etc….

Rest 1 min.

3 Rounds for time

15 Wallballs (20/14)

15 Push-ups

Run 200m

Thursday 7-9-15

Strength:

5×5 Weighted Pull-ups

Accumulate 15-25 GHD SU total

WOD:

4 Rounds:

Against a 3 min clock

Run 200m

8 Box Jumps (24/20)

ME Burpees (score)

Wednesday 7-8-15

Strength:

6×4 Squat (80-85%)

5-10 Ring Dips between sets

 

“Grace”

30 Clean and Jerks for time (135/95)

(IF you have a sub 3 minute “Grace,” plan to modify up to “Heavy Grace” at 155lbs).

Monday 7-6-15

Strength:

8 min EMOTM

3 position clean +1 jerk (80-90%)

WOD:

For time…

200m Run

100 DU

200m Run

10 Muscle Ups

200m Run

40 KBS (53/35)

200m Run

30 Over the box burpees

200m Run

Closure Reminder!!!

Remember…

We are CLOSED this weekend (4th and 5th).  Enjoy your 4th, and see you on Monday!

-Slate Team