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World-Class Fitness
in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.

Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Meal of the Day

Link to CrossFit Endurance

CrossFit Workouts

October 24, 2014: Front Squat, T2B, BJ

Warm Up: Coach Led


A. 30 - 20 - 10 reps of:

Front Squat, 95/65#
Toes 2 Bar, K2E's or V-Ups
Box Jumps

B. Extra Credit on Board


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October 23, 2014: Push Ups, C&J-PU Ladder

Warm Up: 10 -15 minutes of
Coach led D-ROM & MOBILITY

A. Find 1 rep-max Weighted Push-up (12 minute cap)
(partner up to add bumper plates to your back,)
*If unable to add weight, do 8 x 4 strict push-ups

B. Ascending Ladder in 15 minutes:
1-2-3-4-5-6-7-8-9 etc…..
- Clean & Jerks 115/85
- Pull-ups

your score will be rounds completed + reps.

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October 22, 2014: Double Under, HSPU, DIPS, WB, KB CLEANS, ROPE CLIMB


Warm Up: :45work/:15 rest - COACH LED


A. 3 attempts at Max-rep Double Unders

* Rest 2 Minutes between attempts. (Post reps for best attempt)
**if unable to do double unders, do double under attemps for 1 minute x 3 sets.

B. 3 Rounds For Time:

5 - Handstand Pushups, HS Holds for :30 or off box
10 - dips, ring/box
15 - wallballs
20 - KB cleans, R10/L10, 45/26#
25 - Double unders
1 Rope Climb or :30 rope hang w/foot lock

*Rope climb can be done at any time during the round to avoid bottleneck

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October 21, 2014: Back Squats, G. Squat, DU, Lunge, BJ, KBS, Run

Warm Up:
Coach led


A. Back Squats 5 x 5 @ 75%

B. Conditioning:
50 Kb Swings
40 Double Unders or 120 singles
30 KB Walking Lunge steps
20 Box Jump Overs
10 Goblet Squats
400m Run or Row
*Use one KB for the Lunges, holding in the Front Rack position or like a Goblet.
-Rest 3 minutes-

Athlete’s Choice
Accumulate 2 min.
L-sit Hold
Hollow Rock hold

Back Squats, G. Squat, DU, Lunge, BJ, KBS, Run Back Squats, G. Squat, DU, Lunge, BJ, KBS, Run Back Squats, G. Squat, DU, Lunge, BJ, KBS, Run

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October 20, 2014: Push Press, Push Ups, Row

Warm Up:
DROM + PVC Mobility
Overhead Static Hold
Accumulate 2 minutes
*Coaches will help to determine if your OH position is stable/secure. If not, use a PVC pipe.
*Do not force the hold merely for more seconds; if technique fails, drop the weight.
*COACHES, watch closely!

Strength/Skill:

Push Press
5 sets of 5 reps (75% of 1RM)
*If you don’t know your 1RM, make sure the last 5 reps are tough.

-Rest 3 minutes-

On the 2 minute mark for 7 rounds perform:

Guys: 15 Push-ups + Row 20 Calories
Gals: 10 Push-ups + Row 15 Calories
(If you get caught by the clock scale your reps)

Mobility
Single Leg Flexion
Tricep Smash
Lateral Opener
T-Spine Smash

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October 18, 2014: Crossfit Main Site Wod:

For time:
100 double-unders
115-lb. front squats, 21 reps
115-lb. push presses, 21 reps
100 double-unders
115-lb. front squats, 15 reps
115-lb. push presses, 15 reps
100 double-unders
115-lb. front squats, 9 reps
115-lb. push presses, 9 reps

Crossfit Main Site Wod: Crossfit Main Site Wod: Crossfit Main Site Wod: Crossfit Main Site Wod: Crossfit Main Site Wod: Crossfit Main Site Wod:

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October 17, 2014: Prowler, Burpees, TGU, Run

Warm Up: Tabata :20/:10 x 2 Rds
Jumping Jacks
Plate Jumps, 45#
Lunges
Pushups
Situps


25 MIN AMRAP:

40M heavy Prowler push
5 Burpees
10 - TGU alternating R/L=2 reps
200M Jog

Extra Credit: On Board

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October 16, 2014: Deadlifts, Hangs, "Annie"



A. 5 sets of 3 Deadlifts @ 80% 1RM

B. "Annie" 50-40-30-20-10

Double Unders (Rx+ – Unbroken)
Situps

Extra Credit…
OPTIONAL:

2 sets of:

400M Run @ 65-75% of your best 400

400M Run @ your PR pace

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October 15, 2014: Row, Ball Slam, Push Press, Plank Hold

Warm up: Follow Coach…

20 x Arm Circles (10 forward + 10 backward)
10 x Alt. Shoulder Rotations-wring out towel
20 x Jumping Jacks (Overhead)
20 x Jumping Jacks (Front to back)
4 x Lunge w/elbow to ankle and rotation ea. leg
6 x Lateral Lunge ea. leg
10 x Bent Over Torso Rotations
5 x inchworm + 5,4,3,2,1 pushups

A. 5 Rounds of: 45 seconds work for max reps + 15 seconds rest

Row (max cal)
Sandbell Slams
DB/KB Push Press
Plank Hold

Rest 1 minute and repeat for 4 more rounds

Row, Ball Slam, Push Press, Plank Hold

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October 14, 2014: Power Snatch, Ring Push Ups, Pullups, Situps

Warm Up: Coach led
PVC mobility
10 dislocates
10 figure 8's
10 push press
10 twists
10 good mornings
10 overhead squats
then:
Burgener warm up

Strength – Power Snatch (15 min for Prep and Work sets)

every minute on the minute alt. for 10 minutes:

Odd: 3 Power Snatch (75% 1RM snatch)
Even: 30 seconds of Hanging Hip Touches alternating arms (OR 30 second dead hang)

B. 10 min AMRAP of:
10 - Ring Pushups or regular pushups
10 - Static Pullups to failure,then C2B, kipping or ring rows
10 - Sit ups

Power Snatch, Ring Push Ups, Pullups, Situps Power Snatch, Ring Push Ups, Pullups, Situps Power Snatch, Ring Push Ups, Pullups, Situps Power Snatch, Ring Push Ups, Pullups, Situps

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October 13, 2014: Reverse Lunge, T2B, Run, BBJ, KBS, Goblet Squats, DU

Warm up: Coach led :30 work
Dynamic Mobility

Skil/Strength: 3 rounds of:
A1. 10 - DB Reverse Lunges alternating R/L=1; rest 20sec build per set
A2. 15 - T2B, K2E or sit-ups
rest 2 minutes between rounds

B. 10 minute amrap at 85% effort

Run 200m
8 burpee box jump overs 20/24″

rest 3mins

C. 5 minute amrap at 85% effort

15 - Kb Swings, 2/1.5pd
30 - DU unbroken or 90 singles

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October 11, 2014: FIGHT GONE BAD

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October 10, 2014: DB Bench Press, Manmakers, Situps, Run

COACH LED WARM UP: :30 work

shoulder dislocates
figure 8's
push press
rotational twists
good mornings
squats
toe touches
walkouts
situps
THEN:
mobility work

A. STRENGTH: Incline DB Bench Press, 3 x 10

B. CONDITIONING: 10-8-6-4-2 reps of:

DB manmakers
GHD situps

*200m run between each couplet

(manmaker=row r, row l, power clean, push press)

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October 09, 2014: Handstand Hold, Rope Climb, Ring Dips, Pullups, Sleds, Hollow, Superman

Warm up: :20w/:10r
Jumping Jacks
Quick feet
Pogo
Swimmers forward
Swimmers backward
Cross body arm swings
elbow circles forward
elbow circles backward
wring the towel
Good mornings
Squats
bootstrappers
Plank Hold
Pushups
Situps


A. 3 Rounds not for time of:

10 – 20 sec Handstand Walk/Hold or off box for beginners
1 Rope Climb or Progressions for beginners
*5 Ring Dips or Box, paralette dips for beginners
*5 Chest To Bar Pull Ups* or kipping, ring rows beginners


*Can be subbed for 5 muscle ups and can also challenge to do weighted dips and pull ups

2) 5 Rounds Not For Time
50m Backwards Sled Pull
50m prowler push
10 Hollow Body Rocks
10 Superman

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October 08, 2014: Push Press, Burpees, Wall Balls, KBS

Warm Up: Coach Led
PVC shoulder mobility
Every minute on the minute: Slow and controlled
dislocates -arms locked out
figure 8's, :30R/:30L
Good Mornings
Twists
med ball squats
med ball swings
med ball pushups


A. Push Press
5 x 3 @ 75%

B. Complete as many rounds as possible in 12 minutes of:

5 - burpees
10 - wall balls (20LB/14LB)
15 - KBS (24KG/16KG)

Level 1 - Scale the kb weight
Level 2 - Rx'd




GOLDEN OLDIES MEDBALL MILE......

Push Press, Burpees, Wall Balls, KBS

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October 07, 2014: Pause Front Squat, HSPU, Pistols, T2B, Bj

Warm up: Coach led
400m jog

Set timer for :30 intervals
Alternating pulling knee to chest
Alter. reverse lunge high knees, run in place
Birdpickers
Kb bootstrappers
Russian kb swings
Air Squats Squat hold
Pushups/scale to knees Top of pushup hold Sit-ups
Hollow rock hold


LEVEL 1:
A. Strength:
Goblet Squats, 3 x 5 reps
hold 3 secs in bottom, medium weight, explode up

B. Complete 5 rounds for time of:

5 - regular push ups
10 - air squats
7 - knee raises or situps
8 - box step ups or jump up/step down

LEVEL 2 - RX'D

A. Strength:
Front Squat, 3 x 5 reps
hold 3 secs in bottom, medium weight, explode up

B. Complete 5 rounds of:

5 handstand push ups
6 alternating pistols
7 toes to bar
8 box jumps (24″/20″)

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October 06, 2014: Deadlift, Farmers Walk, DB Snatch

Warm up: Coach led
500m row
1 rd pvc complex = 6 reps of
deadlift
bent over row
hang power clean
front squat
push press
back squat
pushup

1 RD OF BB COMPLEX (NO LOAD)
SAME AS ABOVE


A. Deadlift
5 x 3 75%

B. With a partner for Time:

400m Farmer’s Walk (24/16kg)
40 Right Arm DB/ KB Ground to Overhead (24/16kg)
40 Left Arm DB/KB Ground to Overhead (24/16kg)
400m Farmer’s Walk (24/16kg)

One Partner works at a time
Farmer walks will be done with 2 DB's/KBs and can be split, however;
Partner’s must alternate every 5 reps for Ground to Overhead

Deadlift, Farmers Walk, DB Snatch

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October 04, 2014: "Jag 28"


For time:

Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

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October 03, 2014: Front Squat, Bench Press, Wall Ball, Box Jumps

A. 15 minutes to find 1RM front squat

B. 15 minutes to find 1RM bench press

C. 3 rounds of:

15 - wall ball
15 - box jumps

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October 02, 2014: Clean & Jerk, HSPU, Swing, Burp


A. 20 minutes to find 1RM clean & jerk

B. Max handstand pushups or hold for time

C. 10-9-8-7-6-5-4-3-2-1

Kb swings
burpees

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October 01, 2014: Helen, L-Sit, Toes 2 Bar


A. Helen - 3 rounds of

400M run
21 - Kb swings
12 - pullups

B. Max L-sit hold

C. Max Toes 2 bar, knees 2 elbows or sit-ups (depending on level)

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September 30, 2014: Back Squat, Double Unders, Push Ups, Row



A. 15 minutes to find 1RM back squat

B. 2 minute max double unders

rest 2 minutes

max unbroken push ups

C. 500M row time trial

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September 29, 2014: TESTING WEEK......GET YOUR LOG BOOKS OUT

A. 15 minutes to find 1RM deadlift

B. 15 minutes to find 1RM press

C. Max chest to bar, kipping pullups or ring rows(depending on level)

rest 3 minutes

400M sprint for time

TESTING WEEK......GET YOUR LOG BOOKS OUT TESTING WEEK......GET YOUR LOG BOOKS OUT TESTING WEEK......GET YOUR LOG BOOKS OUT TESTING WEEK......GET YOUR LOG BOOKS OUT TESTING WEEK......GET YOUR LOG BOOKS OUT TESTING WEEK......GET YOUR LOG BOOKS OUT

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September 27, 2014:

3 rounds of:

10 - Mr Spectaculars, double kb/db
20 - Tactical Lunges
300M Row
20 - Lateral Walking Swings
10 - Dolphin Planks

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September 26, 2014: Health is the mental and physical energy, vitality, and resilience to live joyfully in your own body and face the challenges of your life.



A. Strength: Floor Press

B. 12 Minute AMRAP of:

3-6-9-12-15-etc…

Wall Balls
Box Jumps
Deadlifts

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September 25, 2014:

3 rounds for time of:

Run 400 meters
21 Kb sumo deadlift hi pulls
12 burpees

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September 24, 2014:

A. Push Press

B. Complete the following of:

-200m KB farmers carry Db/Kb (2)-1lap around building

-30x hang power cleans w/db/kb's-

-40x renegade rows, alternating r/l = 2 reps. Total of 20 per arm

-50x weighted sit ups (45#/25#)

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