Category Archives: WODs

Here, you’ll find the current ‘Workout of the Day’

7.7.15 CrossFit Programming

July 6, 2015

Competition

12:00 EMOM:
Min 1: 50 UB DU
Min 2: :40 Nose 2 Wal Handstand Hold

Max this complex in EOMOM format:
Push Press +
Power Jerk +
Split Jerk +

14:00 EOMOM Strict Overhead Press
Set 1: x 5 reps @ 50%
Set 2: x 5 reps @ 60%
Set 3: x 5 reps @ 70%
Set 4: x 3 reps @ 85%
Set 5: x 3 reps @ 87%
Set 6: x 3 reps @ 90%
Set 7: x 10 reps @ 70-75%

Every 12:00, for 24:00
Run 800M
15m / 10f MUs
Run 800M

Performance

Every 3:00, for 15:00
5 Bench Press @ 20×1
Rest :20
20 HVY Russian Swings

10:00 AMRAP:
10 DB Ground 2 Overhead
100 m Run
10 Push Ups
100 m Run

2 Rounds:
10 R then L Single-Arm DB Rows @ 2111
rest :30 after both sides

Fitness

15:00 EMOM
Set 1: 10 Bench Press @20×1
Set 2: 20 Hip Bridges *feet on MD, lax ball in between knees
Set 3: :60 DU Practice

10:00 AMRAP:
10 DB Ground 2 Overhead
100 m Run
10 Push Ups
100 m Run

2 Rounds:
10 R then L Single-Arm DB Rows @ 2111
rest :30 after both sides

 

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July Session Schedule Changes!!

July 5, 2015

What schedule changes?

  1. Open Gym Schedule
  2. Adding New Love Competition Training Blocks
  3. Performance 530pm to 6pm (we are TRYING this, we are always striving adapt and make the schedule better for all members)
  4. 30 Mins of Open Gym before & after 6pm Performance and before the 730pm Fitness (time for cool down stretching, Q&A, movement work, recovery protocols)
  5. Gymnastics – 30 mins on Thursday (potential to grow to 2 – 3 days per week)
  6. New Sports – We are going to make a very conscious effort to apply everyone’s fitness outside the box! This month it will be Soccer & Basketball! Get signed up on the bulletin board!

NOTE: THE AM SCHEDULE IS EXACTLY THE SAME

Below is an overview of our Open Gym, Love Competition, Love Barbell, and Performance time schedule changes:

MON TUE WED THUR FRI SAT          SUN 
All Levels Open Gym
8am – 930am
1030am – 12pm
8am – 930am
1030am – 12pm
8am – 930am
1030am – 12pm
8am – 930am
1030am – 12pm
8am – 930am
1030am – 12pm
NANA
Love Competition Training 6am – 730am330pm – 530pm6pm – 730pm 6am – 730am330pm – 530pm6pm – 730pm 6am – 730am330pm – 530pm6pm – 730pm 6am – 730am330pm – 530pm6pm – 730pm 6am – 730am330pm – 530pm6pm – 730pm 1030am – 1230pm
Love Barbell (Olympic)
6am – 730am
6pm – 730pm
6am – 730am
6pm – 730pm
6am – 730am
6pm – 730pm
6am – 730am
6pm – 730pm
6am – 730am
6pm – 730pm
 Performance  6pm – 7pm   6pm – 7pm   6pm – 7pm   6pm – 7pm   530pm – 630pm

Why the changes?

The goal is to make sure that everyone is being coached at all times.  Our top priority is to provide our members with a higher level of coaching and keeping people safe, we are committed to doing just that.  As a result, open gym times are being limited in order to encourage lifters and athletes to be on the floor with a coach as much as possible.

Love Competition Training blocks are an opportunity for any/all athletes to work on higher level skills (MU, handstand walking, HSPU, etc) / throw down the Love Competition programming and a chance to watched by one of our staff.  During these blocks a Love Coach will be walking around checking in on everyone that is in attendance during that time and throwing down with the crew.  This is your opportunity to work on muscle ups, snatch and anything else you might have questions about and hit our Offseason training programming.

What we expect of you?

We ask that everyone takes a look at their schedule to make these times work.  Coaching is a big piece of what we offer at Love and if you aren’t taking advantage of those opportunities, you aren’t going to get better.  Everyone can benefit from taking other classes and services on a regular basis so we hope to see our athletes take advantage of that!

Gone are the days of walking into the back of the gym, not checking in with anyone and doing your own thing.

This week, our staff will be reminding everyone about the new schedule to encourage clients to be mindful of the session time.  We are keeping things flexible for now due to the summer and everyone needs to get their sessions in.  Starting Monday, this will be strictly enforced so please make sure you are well aware of the schedule changes.

Additionally, everyone must be signed in at all times.  Please sign in using your Zen Planner Account before coming into the gym so our staff can track attendance.  If you are having problems signing in, please email info@crossfitlove.com and we will get you set up.

PLEASE NOTE: If you’re not signed to a class or training block you will be CHARGED a drop in fee.

PLEASE NOTE: If you sign up and NO SHOW you will be CHARGED a drop in fee.

**We have been VERY LOOSE ABOUT THE ABOVE. This is no more, if you are not signed in expect a call out.

Thank you in advance for your attention and cooperation in helping us provide you with a better service.

7.6.15 CrossFit Programming

July 5, 2015

Competition
12:00 EOMOM
Pause Front Squat @ 24×1 + Front Squat

Every :90 seconds for 12 minutes:
High Hang Snatch x 2 reps @ 65 – 75% or your 1-RM Snatch
—-
Every :90 seconds for 9 minutes:
3 Back Squat @ 75 – 85% of 1RM

4 sets, each for Max Reps:
:45 Alt Reverse Lunges @ 185 / 125 – back rack lunges
Rest :45
:45 Chin-ups
Rest :45

 

Performance
5 Rounds of:
1 Power Clean + 2 Front Squats
Rest :20
10 – 15 UB C2B Pull-ups
Rest 2:00

15 – 12 – 9
Hang Squat Cleans @ 135 / 95
Burpee Over the Barbell

 

Fitness
4 Rounds:
10 Front Squats @ 20×1
:45 Rest
12 Ring Rows @ 2111
:45 Rest
:45 Low Plank
:45 Rest

For time:
30 KBS
15 Burpees
24 KBS
12 Burpees
18 KBS
9 Burpees

 

START YOUR MONDAY OFF WITH THE RIGHT STUFF

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7.4.15 CrossFit Programming

July 3, 2015

Competition
Snatch
1 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x 1 @ 90%
1 x 1 @ 95%
1 x 1 @ 100%
x 1 @ 101% ++

Clean & Jerk
1 x 3 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x 1 @ 90%
1 x 1 @ 95%
1 x 1 @ 100%
x 1 @ 101% ++

Competition, Performance & Fitness
“LUMBERJACK 20″
20 Deadlifts (275lbs)
Run 400 m
20 KB swings (2pood)
Run 400 m
20 Overhead Squats (115lbs)
Run 400 m
20 Burpees
Run 400 m
20 Pull Ups (Chest to Bar)
Run 400 m
20 Box Jumps (24″)
Run 400 m
20 DB Squat Cleans (45lbs each)
Run 400 m

 

FOR FREEDOM!

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7.3.15 CrossFit Programming

July 2, 2015

Competition
Jerk behind neck
1 x 4 @ 60%
1 x 4 @ 70%
1 x 4 @ 75%
1 x 3 @ 80%
1 x 3 @ 83%

Front Squat
1 x 5 @ 65%
1 x 5 @ 70%
1 x 4 @ 75%
1 x 3 @ 80%

20:00 Light AD
20:00 of Mobility

Performance
Every 2:00, for 20:00
1 Split Jerk
@ 70, 75, 80, 85, 90, 90, 95, 95%

12:00 AMRAP with partner
6 Ground to Overhead @ 135 / 95
12 Alt. Overhead Reverse Lunges @ 135 / 95
12 Box Strict Dips

Fitness

21:00 EMOM
6 DB Push Press
6 Renegade Rows
12 Alternating Lateral Lunges

12:00 AMRAP
12 Alt. DB Snatches
12 Push Ups
12 Alt. Satan Lunges

 

SERVING UP SOME HEALTHY EATING!

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7.2.15 CrossFit Programming

July 1, 2015

Competition

Active Recovery!

Performance

In 12:00, work up to a Heavy Single Power Snatch

Every 7:00, for 28:00 minutes:
Run 800 meters
12 Power Snatches at 135 / 95
4 Muscle Ups

Fitness

Every 8:00, for 40:00 of:
Run 800 meters
21 Kettlebell Swings
12 Strict Pull Ups

16 Alt. Hawaiian Squats
:60 Hollow Body Hold / Rocks

 

GET SOME!!!!

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7.1.15 CrossFit Programming

June 30, 2015

Competition

Max Complex of:
1 Muscle Snatch +
1 Power Snatch +
1 Hang Squat Snatch

Snatch Pull
2 x 3 @ 85%
2 x 3 @ 90 %

Back Squat
1 x 5 @ 60%
1 x 5 @ 65%
1 x 4 @ 70%
1 x 3 @ 75%
1 x 3 @ 80% 
1 x 3 @ 85%

For time:
100 Ring Dips
100 Ring Push Ups

Performance & Fitness

Every :90, for 30:00 minutes:
Set 1: 6 Front-foot Elevated Split Squat w DB @ 3111
Set 2: 12 Strict HSPU or L-Seated DB Press @ 2111
Set 3: 12 Supine Ring Rows @ 2111
Set 4: 20 Reverse Snow Angels

3 Rounds:
:60 Nose-to-Wall Handstand Hold
:30 Rest
:90 Couch Stretch
:30 Stretch

ORDER UP!!

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6.30.15 CrossFit Programming

June 29, 2015

Competition

Max Complex of
Hang Clean +
Power Clean
2 Push Press +
1 Jerk 

Front Squat
1 x 5 @ 70%
1 x 5 @ 75%
1 x 4 @ 80%
2 x 2 @ 85% 

Shoulder Press 
1 x 5 @ 65%
1 x 5 @ 70%
1 x 4 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x 1 @ 90%
1 x Max @ 95% then
Push Press the above 95% for Max Reps

5 Rounds for time:
6m, 3f Tire Flips
Single Arm Famers Carry 100M @ hvy kb / db
20 Tire Box Jumps
Back Rack Walk 100M @ 135 / 95

Performance & Fitness
4 Rounds: 10 Good Mornings
:30 rest
20 Supine Hammy Curls @ 11×0
:30 rest
25 Banded Hip Bridges
:30 rest

Every 5:00, for 15:00 (3 sets); each round for time:
15 Pull Ups
30 Push Ups
45 Air Squats

PLACE YOUR ORDERS

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6.29.15 CrossFit Programming

June 28, 2015

Competition
12:00 EOMOM
1 Snatch @ 85%

Overhead Squat 2RM

GHR 5 x 10

Performance
Every 2:00, for 18:00 minutes:
Set 1: 2 – 5 MU with a pause at Receiving & Pause at Full Extension
Set 2: 10M Hand Stand Walk

Every 3:00, for 15:00 minutes:
Run 200 meters
10 Burpee Box Jump Overs @ 24 / 20

Fitness
Every 2:00, for 18:00 minutes:
Set 1: 10 Low Ring MU Transitions
Set 2: :40 second Handstand Hold

In TEAMS of 2, alternatively finish each element
Every 4:00, for 16:00 minutes:
Run 200 meters
10 Burpee Box Jump Overs @ 24 / 20

 

ORDER YOURS ASAP:

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