Monday 10-31-16

Metcon Monday!
WOD 1
For time:
30 T&G Clusters (135/95)
*5 Burpees each time you drop the barbell
 
L3: 95/65
L2: 75/55
L1: 55/35/15 Thrusters
 
WOD 2
18 minute AMRAP
10 T2B
Run 400m
10 OHS (115/75)
 
L3: 95/65
L2: HKR OK, 75/55
L1: HKR or V-ups, 55/35/15

Sunday 10-30-16

Strength:
Every 90 seconds for 12 minutes:
Heavy FS Single
 
WOD
12 Minute AMRAP
10 Pistols
10 Power Cleans (95/65)

L3: Written
L2: Box Pistols, 75/55
L1: Box Pistols/Squats, 55/35

Saturday 10-29-16

Strength:
15 minutes to find a heavy Push-Press Double
 
Partner WOD
For time
100 KB Swings
100 Goblet Squats
100 Sandbag to Shoulder
*Complete 30 Tire Flips anytime during workout

Friday 10-28-16

Strength:
Every 90 seconds for 12 minutes:
Heavy Clean Single
 
WOD
For time
200m Walking Lunges
25 Pull-ups
Row 1k
25 Pull-ups
200m Walking Lunges
 
L3: Written
L2: Jumping PU
L1: 100m, Jumping PU

Thursday 10-27-16

Strength:
7×3 Squat

WOD
For time
50-40-30
Wallballs (20/14)
5-4-3
Rope Climbs

L3: Written
L2: 3-2-1 RC or Progressions
L1: 35-25-15 (14/10), Progressions

Wednesday 10-26-16

Strength:
Every 90 seconds, for 12 minutes:
Heavy Snatch Single

WOD
Sprints!
5x500m Row (Rest 1:1)

All levels: Written

Tuesday 10-25-16

Metcon Tuesday
3 RFT:
15 GHD SU
5 Muscle-ups
 
L3: 25 Abmat SU, 3 MU
L2: 25 Abmat SU, 5 Pull-ups/5 Push-ups
L1: 20 Abmat SU, 5 Ring Rows/5 Parallette PU
 
Rest 5 minutes
 
EMOTM, 20 min:

  1. Run 100-200m
  2. 10 DB Snatch (50/35) (5 each arm)
  3. 10 Box Jumps (24/20”)
  4. 10 DB Cleans
  5. 10 Burpees

 
L3: 35/25
L2: 30/20, 20/12”+
L1: 25/15, 20/12”

Monday 10-24-16

Strength:
15 minutes to work up to heavy 1 rep FS (no pause)

WOD

Lurong Championship WOD 7 (Retest WOD 2)
8 Minute AMRAP:
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead

Sunday 10-23-16

Strength:
5 Rounds, NFT
10 Lateral DB Step-ups
10 Plank Rows (each arm)
 
WOD
4 Rounds for time
200m Sandbag Run
15 Box Jumps (24/20”)
15 T2B
3 Rope Climbs
 
L3: Written
L2: 20/12+ Plates, HKR OK, 1 RC or 3 Progressions
L1: 20/12, HKR/V-ups, Progressions

Saturday 10-22-16

Strength:
7×2 Squats
 
Partner WOD
Run 400m
50 Burpees
“Isabel”
30 Snatches (135/95)
“Grace”
30 Clean and Jerks (135/95)
50 Burpees
Run 400m

Friday 10-21-16

Strength:
Every Other Minute for 14 minutes:
Heavy Clean Double (increasing)

WOD
20 Minute AMRAP:
1, 2, 3…
HSPU
KB Swings (53/35)
Pull-ups
Run 100m after each set of Pull-ups

L3: May cut HSPU reps or add Abmat
L2: Pike Push-ups, Banded PU
L1: Barbell Push-ups, 35/25/16, Ring Rows

Special Note:

We’ve had some timeslot issues this week changes due to Coach Bryan’s new job. I am out of town at Jenni’s brother’s wedding and will be back to my regular schedule next week! Matt has stepped in to run the NOON class as an open gym. So ya’ll be nice to him and don’t pick on him as much as ya’ll pick on me. – Jared

Slate Crossfit is Hiring!

We are growing! Slate CrossFit is looking for a part time coach. We are in search of a like-minded coach who is warm, supportive, educates him/herself, models healthy choices, and is a generally good person. Our box is home to a continuum of clients, from elite athletes to busy parents, and we need a coach who works and plays well will everyone.

REQUIRED QUALIFICATIONS:

  • Current CrossFit Level 1 credentials
  • Proficient in executing, teaching, and demonstrating Olympic weightlifting, power lifting, gymnastics, and other methodologies used in CrossFit
  • CPR Certified
  • Compelling leadership presence in a large group
  • Willingness to organize and host monthly community gatherings
  • Strong organizational and communication skills, especially with clients over email and phone

WHAT TO EXPECT:

  • 4 to 8 hours of coaching a week (programming provided) to start
  • Extra income through private training
  • Attend monthly staff meetings
  • Work out with class or with fellow coaches on a regular basis to have member’s perspective
  • The need to work effectively as part of a team as well as independently

HOW TO APPLY:

  • New and experienced coaches are encouraged to apply.
  • Email a short bio, resume, and a letter of recommendation from the owner/manager of your last gym where you coached/or worked out
  • Check out our website at www.slatecrossfit.com and then send all materials to info@slatecrossfit.com by October 31st

Thursday 10-20-16

Strength Day
7×3 Push-Press
Max Effort Push-Press (reps) @60% of heaviest set
*5 High Box Jumps between each set.
4 Rounds, NFT
10 Single Leg DL (each leg)
5 Pendlay Rows

Wednesday 10-19-16

Every 90 seconds for 7 Rounds:
2 Paused Front Squats (HEAVY)
 
WOD
3 Rounds for time
20 DB Step-ups (50/35)
5 Bar Muscle-ups
20 Burpees to 6” Target
 
L3: 40/30, 3 Bar MU
L2: 35/25, 5 PU/5 Push-ups (banded OK)
L1: 25/15, Ring Rows/Parallette PU, No target

Tuesday 10-18-16

Metcon Tuesday
Partner WODs (Modified CrossFit Team Series WODs)
For time…
200 Double Unders
50 T2B
50 Deadlifts (225/155)
75 Box Jump Overs
 
L3: 185/135
L2: 400 SU OK, 135/95
L1: 300 SU OK, 95/65, 50 Box Jump Overs
 
Rest 5 minutes
 
10 Minutes Max Calories Row
5 Minutes Max Shoulder to Overhead (115/75)
 
L3: 95/65
L2: 75/55
L1: 55/35/15

Monday 10-17-16

Strength:
6x Snatch Complex (Full, Balance, OHS)

WOD
Lurong Championship WOD 6 (Retest of WOD 1)

2 Rounds for Time- 17 Min Cap:
500 M Row
40 Goblet squats
30 Sit Ups
20 Deficit Push Ups
10 Strict Pull Ups

L2: Air squats, push ups, kipping OKAY
L1: Air squats, knee push ups, ring rows

Sunday 10-16-16

Strength:
6×4 Bench Press
5 Strict False Grip Ring Pull-ups Between Sets
 
WOD
For time:
50, 40, 30, 20, 10
Calorie Row
Rest 1:1
After final 10 calorie row,
For time:
75 Wallballs (30/20)
 
L3-2: 20/14
L1: 45, 35, 25, 15, 5 – 50 WB: 14/10

Saturday 10-15-16

Strength:
7×3 Paused Front Squat
 
Partner WOD
For time
50 Bear Complexes
*One Person Running 200m at all times

Friday 10-14-16

Strength:
6x Snatch Complex (Full, Hang, Balance)
 
WOD
CrossFit Linchpin 9-21 WOD
With a continuously running clock, begin a new round every 3:00
10 Rounds
Row 250m
10 Burpees

Thursday 10-13-16

Strength:
14 minutes to establish a heavy Clean Triple (no T&G)
 
WOD
8 minute AMRAP:
3, 4, 5…
Squat (225/155) – From Rack
C2B Pull-ups
 
L3: 185/135
L2: 135/95, PU/Banded PU
L1: Varied, Jumping PU

Wednesday 10-12-16

Strength:
Every 90 seconds for 9 Minutes,
4 Push-press +2 Second Pause
 
WOD
5 Rounds, Against a 2:30 Clock:
12 OH Lunges (115/75)
30 Lateral Hops (over/back=1)
Max Effort KB Swings in time remaining
Rest 30 seconds between rounds
 
L3: 95/65
L2: 75/55
L1: 55/35/15, Over/back=2

Tuesday 10-11-16

Slate Day WOD
3 Rounds for time:
Row 350m
25 UB Wallballs (20/14)
15 GHD SU
10 Power Cleans @70% of 1RM
5 Muscle-ups
 
L4: 25 UB Wallballs (20/14), 25 Abmat SU, @65%, 3 Muscle-ups
L3: 25 Wallballs (20/14), @60%, 20 Abmat SU, 9 Pull-ups, 9 Ring Dips
L2: 20 Wallballs (20/14), @60%, 20 Abmat SU, 9 Banded PU, 9 Push-ups
L1: 20 Wallballs (14/10), @50%, 15 Abmat SU, 9 Ring Rows, 9 Barbell Push-ups
 
Rest 5 Minutes
As a class, complete as many sled pushes/drags in remaining time.

Monday 10-10-16

9 Minute AMRAP:
12 Toes to Bar
9 Snatches
6 Box Jump Overs (Step Downs Allowed)
3 Muscle Ups (Rings)
**Masters and Masters+ Athletes will be performing Chest to Bar Pull Ups

Sunday 10-9-16

Strength:
15 minutes to find a heavy 2 rep OHS
 
WOD
Row 4k
Every 4 minutes, complete 10 Front Rack Lunges (135/95)
 
L3: 95/65
L2: 75/55
L1: 55/35/15

Saturday 10-8-16

Strength:
5 Rounds, NFT
5x Bench Press
5x Pendlay Row
 
Partner WOD
With a shared med-ball
Run 400m with med-ball in front carry position
100 med-balls over rig
100 med-ball sit-ups
100 med-ball push-ups
100 med-ball tosses (10 ft)
400m med-ball run

Friday 10-7-16

Strength:
12 minutes to establish a heavy 4 rep paused Front Squat
 
WOD
For time
Run 800m
100 Slamballs (30/25)
Run 800m
 
L3: Written
L2: 25/20
L1: 20/15/10

Thursday 10-6-16

Strength Day:
5x Snatch Complex (Full, Snatch Balance, Hi-hang)
5 Rounds, NFT
8 Strict Pull-ups
8 Ring Dips
8 Bent Over DB Rows (each arm)

Accumulate 20-30 GHD SU during class

Wednesday 10-5-16

Strength:
EMOTM, 8 min:
3 Hi-Hang Cleans
 
WOD
5 Rounds for time:
Run 400m
15 Shoulder to OH (135/95)
*100m Run Penalty for setting down BB
 
L3: 95/65
L2: 75/55
L1: 200m Run, 55/35

Try something new at Open Gym

Want to do some extra stretching with our collection of foam rollers? Need to practice those elusive double-unders or make up a WOD you missed? Ready to try an extra challenging workout with some of our more competitive regulars? We’d love to have you. Open gym is the place to give yourself the extra edge.

We love designing WODs that move our clients toward greater strength, stamina, speed, and flexibility. We also believe that a little room to roam is a good thing. That is why we offer open gym every single day. All members are welcome and experienced athletes are especially encouraged.

Come on by and check us out. Coaches are always happy to answer questions.

Mondays- Fridays from 3:00pm-4:30pm, Saturday from 10:30-noon, and Sundays from 10-11.

Click here to learn how to get started at Slate.