Labor Day (CLOSED)

Attention Slate!  We will be closed, Monday, September 7th for Labor Day.  Have a safe and fun day with the family and friends.

-Slate CrossFit Team

Monday 8-31-15

Strength:

7×3 Squat (80-85%)

Accumulate 2 min total hollow hold during strength

 

WOD

5 Rounds

Against a 3 min clock:

5 Hang Squat Cleans

7 FS

9 Shoulder to OH (60%)

Max Effort Burpees (Total in all five rounds combined is score)

Rest 1 min between rounds

Sunday 8-30-15

Strength:

5 Rounds:

3-5 HSPU (Deficit if you have 5+ strict)

Accumulate 15-30 GHD SU

 

WOD

5 Rounds for time…

10 Tire Flip In/outs

10 OHS (95/65)

100m Farmers Carry

Saturday 8-29-15

Partner “Hero/Girls” WOD:

In teams of two, complete (may be partitioned):

15 Rounds of “Cindy”

5 PU

10 Push-ups

15 Squats

Then…

“Karen”

150 Wallball Shots

and then…

As a team:

“Griff”

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

 

Run For time

Run 800 meters

Run 400 meters backwards (split so each person runs 200m forward to spot for other)

Run 800 meters

Run 400 meters backwards

Friday 8-28-15

Strength:

5 Rounds alternating between movements NFT:

  1. 5 Front Squats (from ground, +3 second pause at bottom)
  2. 5 Clean Pulls (105-110%)

Use the same barbell, just add/remove weights between movements

 

WOD

10 min AMRAP:

15 Push ups

10 Box Jumps

Row 400m

 

Rest 2 min then…

4x200m SPRINT

Rest 45 seconds between efforts

 

Thursday 8-27-15

Strength:

6x 2+1 Push-press/Split Jerk (80-85% of PP)

 

WOD

For time:

5 Muscle Ups

15 Pistols

15 DL (225/135)

Run 400m

15 DL (225/135)

15 pistols

5 Muscle Ups

Tuesday 8-25-15

Strength:

Snatch 7x 2-position (hang, hi-hang) – Moderate weight

 

WOD

2:00 ME Row for Calories

1:00 UB Plank Hold

1:00 Rest

2:00 ME HR Push-ups

1:00 UB Plank Hold

1:00 Rest

2:00 ME Double-Unders

1:00 UB Plank Hold

1:00 Rest

2:00 ME Wall Balls 20/14#

1:00 UB Plank Hold

Monday 8-24-15

Strength:

Every 90 seconds for 9 min:

1 heavy clean complex (Clean, 3 second pause FS, FS) – All sets should be above 80% of 1RM Clean

 

WOD

5 Rounds, 1 min on / 1 min off

30 Russian KBS (70/53)

10 Burpee Penalty for each round missed

Sunday 8-23-15

Strength:

5×5 Front Rack Step Ups (Each leg)

30 Second Hollow Hold between sets

 

WOD

3 Rounds:

Row 750m

25 Thrusters (65/45)

Rest 90 seconds between sets

Saturday 8-22-15

Skill:

12 min EMOTM:

Even: 5 HSPU

Odd: 200m Run
Partner WOD:

4 Rounds:

10 Ground to OH (135/95)

30 Burpees over the box

20 Tire Flips

200m Run

Friday 8-21-15

Strength:

5 Rounds alternating between movements NFT:

  1. 5 Front Squats (from ground, +3 second pause at bottom)
  2. 5 Clean Pulls (105-110%)

Use the same barbell, just add/remove weights between movements

 

WOD

3x 500m ME Row

Rest 1 min between efforts

then…

3 Rounds

2 Rope Climbs

75 UB Double Unders

Thursday 8-20-15

Strength:

EMOM 10 min:

Even: 2 Push Press

Odd: 1 Split Jerk, with 5 second hold over head

Work @75-80% of PP 1RM

 

WOD

12 min AMRAP:

12 Box Jumps

Run 200m

12 KB Swings (70/53

Wednesday 8-19-15

Strength:

Squat 7×4 (80-85%)

 

WOD:

21-15-9

Wall Balls

Pull-ups

 

Rest 1 min…

ME 400m run (compare to 6-16-15)

Tuesday 8-18-15

Strength:

6x 2-position snatch (ground, high-hang)

 

WOD

For time:

100 Lateral Hops (over bar)

25 FS -155/105

50 Burpees to 6” target

(12 min cap)

Monday 8-17-15

Surprise WOD today!

There is at least ONE part heavy lifting…

Sunday 8-16-15

Skill:

10 min EMOTM:

Even: 5 Pistols (Each Leg)

Odd: 30-50 DU

 

WOD:

“Diane”

21-15-9

Deadlifts (225/135)

HSPU

Saturday 8-15-15

Strength:

5×5 Front Squat (70-80%)

 

Partner WOD:

Every 45 Seconds for 21 min (alternating between partners):

3 Power Cleans

3 Front Squats

3 Push Jerks

NO more than 60% of 1RM

Friday 8-14-15

Strength:

5x Push Press / Split Jerk Complex (2 Push Press – 1 Split Jerk)

Accumulate 15-30 Back Extensions during strength time.

 

WOD:

3 Rounds for time

5 Squats (225/135)

100m Farmer Carry

Burpee broad jumps (2x length of rig)

400m Run

Thursday 8-13-15

Strength:

5 Rounds NFT:

  1. 5-10 Front Rack Walking Lunges
  2. Accumulate 15-30 TOTAL GHD SU

 

WOD:

14 min AMRAP:

Row 400m

8 Pull ups

Wednesday 8-12-15 (Strength Day!)

Strength Day #2!

7×4 Squats (75-85%)

4×4 Clean Pull (105-110%)

5×5 Pendlay Row

Accumulate 2 min total of Hollow Hold during the day

Tuesday 8-11-15

Strength:

12 Min: every 90 seconds: 1x Snatch Pull – Hang Snatch (increasing weight)

 

WOD:

Each couplet is against 4 min clock:

200 DU – Max Effort Wall Balls

Rest 60 Seconds

20 Burpee Box Jumps – ME Wall Balls

Rest 60 Seconds

Row 650m – ME Wall Balls

Score is Total amount of WB

Monday 8-10-15

Strength:

5x Complex: Clean – 3 Second Pause FS – FS

5-10 Ring Dips between sets

 

WOD:

Row 1.5k

Then…

5, 4, 3, 2, 1

Man Makers

10, 8, 6, 8, 10

T2B

Sunday 8-9-15

Strength:

5×5 Deadlift (65-75%)

 

WOD:

4 Rounds:

10 Sandbag to Shoulders

200m Sandbag Carry

Rest 1 min…

For time:

100 DU

Saturday 8-8-15

Strength:

5×3 Thruster (HEAVY)

 

Endurance Partner WOD:

For time…

Row 4k

100 over the box burpees

Run 3200m

Both partners may work at the same time, just get all distances/reps completed.

Bowling at Kenmore Lanes (August 29th)!

Attention Slate!

August’s social event will be family friendly! We are planning to go bowling at Kenmore Lanes on Saturday, August 29th (thanks Jenn!).  2 hours of unlimited bowling (within the 3:00-5:00p time slot), shoes, pizza and soft drinks will be included in the price ($15.00 per person). We will plan to show up at 2:45, and will have multiple lanes reserved from 3:00-5:00. Please RSVP through email (derek@slatecrossfit.com), on Facebook, or in person, so we may have an accurate count (for lanes/food/drinks). Can’t wait to see everyone’s bowling skills and have some fun!
-Slate Team

Friday 8-7-15

There will be rope climbs today!  Please wear LONG socks or pants!

 

Strength/Skill:

8 min EMOTM:

Even: 1-2 Rope Climb(s)

Odd: 30-50 DU

 We have rope climbs and DU in the WOD on Sunday, so this is a great chance to practice the skills!

 

WOD:

4 Rounds:

4 Cleans (205/125)

12 Toes to Bar

40 DU

Slate T-Shirt Photos

Attention Slate!

We know you all do amazing things both in and OUT of the gym.  When you are out doing something fun, take your Slate t-shirt and snap a quick photo.  Send it to our Facebook, tag us on Instagram (@slatecrossfit) or email it to us (info@slatecrossfit.com).  We will select a couple each week, and use them as our Daily WOD photo!  Have fun with it, and we can’t wait to see what you come up with.

-Slate Team

Thursday 8-6-15

Strength:

5 Rounds NFT:

  1. 5x Weighted PU (Strict)
  2. 10x Weighted Front Rack Step-ups

 

WOD:
“Helen”

3 Rounds:

Run 400m

21 KB Swings (53/35)

12 PU

Wednesday 8-5-15 (Strength Day!)

Due to testing and deload, we are a couple of weeks behind on Strength Days.  To make up for it, we will have an additional day of lifting next Wednesday 08-12-15!

Strength Day!!

5×4 Split Jerk (60-70%)

7×4 Squat (65-70%)

5×3 Snatch Pulls (105-110%)

Accumulate 2 min total of hollow hold