Thursday 12-31-15

Strength:

5×5 Bench Press

 

New Years Eve WOD

20 Rounds:

1 Clean (155/105)

6 Burpees, to 6” target

 

L3: 135/95

L2: 95/65

L1: 75/45, no target

Wednesday 12-30-15

Strength:

5×5 Squat @50-60%

 

WOD

4 Rounds, 90 Seconds at each station:

Wall balls (30/20)

Man Makers (50/35)

Lateral Hops (Over Barbell)

Rest 60 Seconds

 

L3: 20/14

L2: 20/14, 35/20

L1: 14/10, 25/15

New Years Eve Schedule

Hi Everyone,
Just wanted to post the gym schedule for the last (and best) of the holidays.
Wednesday – December 30th: Regular hours – 6am, 9am, Noon, 3:00 open gym, 4:30pm, 5:30pm, 6:30pm
Community night at Hellbent Brewery starting at 7:30. Come have a beer/food truck and let’s talk goals and plans for the new year!

Thursday – December 31st – Limited hours – 6am, 9am, Noon, 4:30pm (Last class at 4:30pm)
Friday – January 1st – No Classes – Gym Closed
Saturday – January 2nd – No Classes – Gym Closed
Sunday – January 3rd – No Classes – Gym Closed
Monday – January 4th: Regular hours – 6am, 9am, Noon, 3:00 open gym, 4:30pm, 5:30pm, 6:30pm, 7:30pm

I know, I know… WHY ARE WE CLOSED SO LONG???

This year has been super exciting, we grew and expanded so many things, our coaching staff, our office staff, our gym space, and most importantly we grew to see so many new faces. One of the ways we expanded was to step up our cleaning habits and I purchased my favorite Christmas present ever. We now have a fully automatic floor scrubber that quickly and easily handles our chalk and sweat messes. The only down side is that it requires that we seal the wood lifting platforms so they don’t soak in the water. Slate will be closed for three days to allow for the veneer to be placed on the floors and allow any unfriendly fumes to float away. When we reopen on the 4th, the gym will be spotless and ready to launch into the new year!

I hope you holiday seasons were filled with friends, family and the people you love the most and I wish you a happy new year from all of us here at Slate CrossFit.
– Jared Putman

Tuesday 12-29-15

Strength:

7 min EMOTM:

3 T&G Power Snatches +1 OHS @60%

 

WOD

5 Rounds, Against a 2:30 Clock

10 Burpee Broad Jumps

20 Mountain Climbers

Max Effort KB Taters (70/53)

 

L3: 53/35

L2: 8 Burpee Broad Jumps, 44/26

L1: 6 Burpee Broad Jumps, 35/16

Monday 12-28-15

Deload week! You all absolutely killed it this last cycle, and your PRs showed it.  Great work!

Take this opportunity to get in some extra mobility, enjoy some extra time out of the gym and recover from any minor bumps or bruises.

 

Strength:

7 min EMOTM:

3 T&G Power Cleans +1 Jerk, @60%

 

WOD

Max Distance Row in 8:00

Rest 2 min

Row total distance from previous effort as fast as possible.
L3-1: Written

Sunday 12-27-15

Class times:

10:00 Open gym

11:00 Group Class

Strength/Skill:

20 min to make up any missed max day.

 

WOD

3 Rounds:

Row 750m

25 Thrusters (65/45)

Rest 90 seconds between sets

 

L3: Written

L2: 55/35

L1: Row 500m, 45/25
Compare to 8-23-15

Post Christmas Hours (Corrected)

Correction!!!

Reminder, both Saturday and Sunday:

We will be having Open Gym at 10:00 AM, and one group class at 11 AM!

 

-Slate Team

Saturday 12-26-15 (Front Squat Test!)

Strength:

20 min to establish a 1RM Front Squat

 

Partner WOD

Partner A starts, Partner B begins @1:30

Against a 3 min clock:

Row 250m

Begin at 1/2 Body Weight – 3 Clean and jerks

Increase based off of 1RM C&J

<100lbs = 5 lbs increase

100-199lbs = 10 lbs increase

200+ = 15 lbs increase

Continue until you cannot finish all lifts within the time
Compare score to 6-12-15

Friday 12-25-15 (CLOSED!!!)

From all of us here at Slate, we wish you and your family a Merry Christmas!  Enjoy your time, and we will see everyone back in the gym tomorrow.

-Slate Team

 

 

 

Thursday 12-24-15 (HSPU Test!)

Strength/skill:

3 Attempts at max rep HSPU

 

WOD

For time…

Run 400m

10 HSPU

15 Snatches (115/75)

20 Toes to Bar

25 HR Push-ups

Run 200m

5 HSPU

8 Snatches (115/75)

10 T2B

12 HR Push-ups

Run 100m

 

L3: Written

L2: 4/3/2 Wall-walks, 85/60, K2E or Hanging Knee Raises, Rack Push-ups

L1: 1/1/1 Wall-walks, 65/35 or Power Cleans, V-ups, Rack Push-ups

Compare to 6-30-15

Wednesday 12-23-15 (Squat Test!)

Strength:

20 min to establish a 1RM Squat

 

WOD

6x200m Run

Rest 1 min between efforts

Then…

For time:

50 Burpees

 

L3/2: Written

L1: 30 Burpees

Compare to 6-18-15

Tuesday 12-22-15 (Push Press Test!)

Strength:

20 min to establish a 1RM Push Press

 

WOD

Run 400m

“Annie”

50-40-30-20-10

DU/SU

(DU should be UB)

Run 400m

 

L3: DU do not need to be UB

L2: DU or 3x Singles

L1: Run 200m, 2x Singles
Compare to 7-27-15

Monday 12-21-15 (Begin Test Week!)

Strength:

20 min to establish a 1RM Clean

Skill:

3 Cycles:

3 Bar MU

5 C2B

7 PU

9 T2B

-Unbroken, if possible.  Compare to 11-4-15.
Remainder of class: Coaches choice WOD

Sunday 12-20-15

Skill:

10 min EMOTM Weakness Work

 

WOD

4 Rounds, against a 3 min clock

Run 200m / Row 250m or 1 min on Air Dyne

10 Alternating DB Snatches (70/50)

Max Effort KB Taters in remaining time (70/53) – Taters DEMO

 

L3: 50/30, 53/35

L2: 30/20, 44/26

L1: 20/10, 35/15

 

Saturday 12-19-15

Strength:

7×3 Front Squat @80-85%

 

Partner WOD

Partner A:

Complete Fran

21-15-9

Thrusters

Pull-ups

Partner B:

Row for calories

Once Partner A is finished, Switch!  Score is time and calories.

Friday 12-18-15

Strength:
7×3 Push Press @80-85%

WOD
For time…
Run 400m
21 DL (225/135)
4 Rope Climbs
Run 400m
15 DL
3 Rope Climbs
Run 400m
9 DL
2 Rope Climbs

L3: Written
L2: 155/105, 3, 2, 1 Rope Climbs / Progressions
L1: Run 200m, 115/75, Rope Climb Progressions

Thursday 12-17-15

Strength:

7×2 Clean @80-90%

 

WOD

3 Rounds for time:

25 UB Wallballs

10 HSPU

5 Hang Squat Cleans (185/115)

 

L3: 5 HSPU, 155/105

L2: Does not need to be UB, 3 Wall-walks, 115/75

L1: 20 Wallballs, 2 Wall-walks, 75/55

Wednesday 12-16-15

Strength/skill:

3 Cycles

4 Bar MU

5 C2B

8 T2B

 

WOD

For time..

Row 2000m

DB Walking Lunges (4 laps around rig) – 70/50

5 Burpees each time DB are set down

*May wear weight vest

 

L3: 50/30, NO vest

L2: 30/20, NO vest

L1: Row 1500m, 20/10, 3 Burpees, NO vest

Tuesday 12-15-15

Strength:

7×3 Squat @80-85%

 

WOD

3 Rounds, 90 Seconds @ each station:

Goblet Squats (70/53)

Ring Push-ups

Box Jump Overs (24/20”)

KB Swings (70/53)

Rest 60 Seconds between rounds

 

L3: Written

L2: 53/35, Push-ups (Rack Push-ups OK),

L1: 35/15, Rack Push-ups, 20/12”

Monday 12-14-15

Skill:

10 min EMOTM

Even: 7 HSPU

Odd: Run 200m

 

WOD

12 min AMRAP:

2, 2, 4, 4, 6, 6…etc…

OHS (115/75)

C2B

 

L3: 95/65

L2: 75/55, PU (banded OK)

L1: 55/35, Ring Rows

Sunday 12-13-15

Strength:

6×4 Push Press @75-85%

 

WOD

For time…

30/25 Cal Row

20 UB Double Unders

25/21 Cal Row

40 UB Double Unders

20/17 Cal Row

60 UB Double Unders

15/13 Cal Row

80 UB Double Unders

10/9 Cal Row

100 UB Double Unders

 

L3: DU do not need to be UB

L2: DU or 2x SU

L1: 1x Written SU

Saturday 12-12-15 (12 Days of Christmas WOD!!)

Reminder, we will only have ONE 11:00a class.  The gym will be open at 10:00a, and we will be hosting our holiday party right after the WOD.  Look forward to seeing everyone!

12 Days of Christmas WOD!

1 Muscle Up

2 Clean and Jerks (135/95)

3 Box Jumps (30/24”)

4 Deadlift (135/95)

5 Burpees

6 Pistols

7 HR Push-ups

8 T2B

9 Wallballs (20/14)

10 OH Lunges (135/95) – Ea leg=1

11 Calorie Row

12 Front Squats (135/95)

 

L3: Written

L2: 1 PU / 1 Ring Dip (Banded OK), 95/65, 24/20, Box Pistols, V-Ups,

L1: 1 Ring Row  / 1 Ring Dip or hold (Banded OK), 75/45, 20/12, Box Pistols, V-Ups

Friday 12-11-15

Strength:

6x Clean complex (Squat Clean > FS > Hang Squat Clean > FS) – Heavy as possible

 

WOD

For time…

21 UB Thrusters (105/70)

9 Over the bar burpees

15 UB Thrusters

15 Over the bar burpees

21 UB Thrusters

21 Over the bar burpees

-100m row penalty for each time thrusters are broken (post WOD)

 

L3: Written

L2/1: Modify to weight you use for “Fran”

Thursday 12-10-15

Skill:

3 Cycles:

3 Bar MU

6 Pull-ups

7 T2B

Unbroken, if possible.

 

WOD

3 Rounds for time:

20 DB Step-ups (50/30)

15 Deadlifts (225/135)

Farmer Carry (2x down-back, rig) – 70/53

 

L3: Written

L2: 30/20, 155 / 105, 53/35

L1: 20/10 or unweighted, Varied, 35/15

Wednesday 12-9-15 (Strength Day!!)

Strength Day:

Atlas Stone Work

6 Min, EMTOM

4 Squats heavier or at same weight as 11/16/15

5×8 Ring Dips

30 Second Hollow Hold Between Sets

Tuesday 12-8-15

WOD

30 min AMRAP:

Row 500m

12 Hang Power Cleans (95/65)

50 UB Double Unders

 

L3: Does not need to be UB

L2: 75/55, DU or 100 SU

L1: Row 400m, 55/35, 100 SU

 

Skill (Post Conditioning):

3x 60 Second Max Effort HSPU

Rest 60 Seconds between efforts

Monday 12-7-15

Strength:
6 Min, EMTOM
4 Front Squats heavier or at same weight as 11/19/15

WOD
For time…
100 Lateral Hops (over-back=1)
30 C2B Pull-ups
30 OHS
50 Lateral Hops

L4: 135/95
L3: 95/65
L2: PU / Banded PU, 75/55
L1: Over-back=2, Ring Rows 55/35

Sunday 12-6-15

Strength/Skill:

3 Cycles

7 C2B Pull-ups

7 Pull-ups

7 T2B

 

Attempt to do all unbroken

 

WOD

4 Rounds for time

25 Goblet Squats (70/53)

25 HR Push ups

Box Sled Push (down/back) (90/60)

 

L3: Written

L2: 44/26, Push ups, 45/25

L1: 36/16, Rack Push-ups, Unweighted

 

Saturday 12-5-15

Strength:

5×5 DL @65-75%

 

Partner WOD

Team vs Team Cindy or Mary (Round two)

20 Min AMRAP

 

5 Pull Ups

10 Push Ups

15 Squats

 

Or

 

5 HSPU

10 Pistols

15 Pull ups
One team will be running 200m at all times (called out by opponents)

Friday 12-4-15

Strength:

5×5 Squat @70-75%

 

WOD

4 Rounds, 60 Seconds @ each station

Front Squats (135/95) – From Floor

Deadlifts

Air Squats

Row for cals

 

L3: Written

L2: 105/65

L1: 75/45