Active Fitness Center CrossFit

CrossFit WOD

High Intensity Functional Strength Training done in a small group setting. CrossFit combines weightlifting, sprinting, and gymnastics promoting proficiency in ten fitness domains: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.

We invite our current members and those new to us to experience the benefits of CrossFit.  The most intense fitness program we have ever experienced.  Not jus for athletes, CrossFit by design, is open to participants at all levels of physical capability and function.  Explore our FAQ and the links below to learn more. 

October 16 - 20, 2017 | "Weekly Programming"

Monday, October 16, 2017
Skill:
Back Squat
10 at 65%
8 at 70%
6 at 75%
4 at 80%
2 at 85%
WOD:
~30 Deadlifts 225/155
~30 Shoulder to Overhead 115/75
~30 Wall Ball 20/14
~200 meter run
~30 Ring Dips
~30 Situps
~30 Overhead Lunges 45/25
~400 meter run
~30 Box Jumps 24/20"
~30 Pushups
~30 Air Squats
~100 Double Unders

Tuesday, October 17, 2017
Skill:
Split Jerk Position Strict Press
5-4-3-2-1
WOD:
"Strict Fran"
21-15-9
~Strict Pullups
~Strict Thruster 75/45 (Front Squat+Strict Press)

Wednesday, October 18, 2017
Skill:
Muscle Snatch
5-4-3-2-1
Muscle Clean
5-4-3-2-1
WOD:
12 Minute AMRAP
~15 Russian Swings 53/35
~15 Russian Twists 53/35
~15 Sumo Deadlift High Pull w/KB 53/35

Thursday, October 19, 2017
Skill:
1RM Snatch
WOD:
Coach chooses WOD based on remaining time. Bear in mind movements we have already done this week :)

Friday, October 20, 2017

Partner WOD:

4 Rounds

-P1 runs 400 meters

-P2 does AMRAP Wallballs

Then,

-P2 runs 400 meters

-P1 does AMRAP Wallballs

 

Score is time and reps.

October 9 - 13, 2017 | "Weekly Programming"

Monday, October 9, 2017
Skill:
Front Squat
10 at 70%
8 at 75%
6 at 80%
4 at 85%
2 at 90%
WOD:
"Kara-Grace"
~50 Wall Balls 20/14
~10 Clean and Jerk 135/95
~40 Wall Balls
~8 Clean and Jerk
~30 Wall Balls
~6 Clean and Jerk
~20 Wall Balls
~4 Clean and Jerk
~10 Wall Balls
~2 Clean and Jerk

Tuesday, October 10, 2017
Skill:
Strict Press until failure
Push Press until failure
WOD:
4 Rounds
~100 Double Unders
~25 Kettlebell Swings 53/35
~5 Muscle Ups

Wednesday, October 11, 2017
Skill:
Clean Pulls 10 reps at 155/105
Snatch Pulls 10 reps at 115/75
WOD:
7 Minute AMRAP
~5 Deadlifts 225/155
~10 Pullups
~15 Pushups
*2 minutes rest*
6 Minute AMRAP
~5 Power Snatch 115/75
~10 Knees to Elbow
~15 Air Squats
*2 minutes rest*
5 Minute AMRAP
~5 Thrusters 95/65
~10 Box Jumps 24/20
~15 Situps

Thursday, October 12, 2017
WOD:
"How hard can your coach make you work?"
~25 Minutes Snatch Drills (Empty Bar)
~25 Minutes Clean and Jerk Drills (Empty Bar)

Friday, October 13, 2017
"Annie On The Run"
~50 Situps
~50 Double Unders
~400 meter run
~40 Situps
~40 Double Unders
~400 meter run
~30 Situps
~30 Double Unders
~400 meter run
~20 Situps
~20 Double Unders
~400 meter run
~10 Situps
~10 Double Unders
~400 meter run

October 2 - 6, 2017 | "Weekly Programming"

Monday, October 2, 2017
Skill:
1 Power Clean + 2 Front Squat + 1 Jerk
6 complexes, increase weight each round
WOD:
"Helen"
Three Rounds
~400 meter run
~21 Kettlebell Swings
~12 Pullups

Tuesday, October 3, 2017
Skill:
Strict Press 4-3-2-1 then,
Snatch Balance 1-2-3-4 (Same weight)
WOD:
~21 Hang Snatch 115/75
~21 Ring Dips
~50 Double Unders
~15 Hang Snatch
~15 Ring Dips
~50 Double Unders
~9 Hang Snatch
~9 Ring Dips

Wednesday, October 4, 2017
Skill:
Deadlift 5-4-3-2-1 at 80% 1RM
WOD:
15 Minute AMRAP
~10 Wall Ball 20/24
~9 Pushups
~8 Alternating Lunges
~7 Burpees
~6 Goblet Squats 53/35
~5 Handstand Pushups
~4 Strict Pullups
~3 Broad Jumps
~200 meter run
~1 Muscle Up

Thursday, October 5, 2017
Skill:
High Hang Power Clean -2
Mid Hang Clean - 4
Low Hang Clean -6
Three cycles (135/95)
WOD:
Death by Burpee Box Overs 24/20"...one minute 1, do 1...minute two, do 2...so on and so forth until you cannot complete the reps in the specified minute.

Friday, October 6, 2017
Today's WOD will be outside...dress accordingly!
WOD:
From minute 0-2:00 (AMRAP)
~20 meter sprint
~15 Kettlebell Swings
From minute 2:00-4:00 (AMRAP)
~20 meter sprint
~15 Air Squats
From minute 4:00-6:00 (AMRAP)
~20 minute sprint
~15 Pushups
From minute 6:00-8:00 (AMRAP)
~20 meter sprint
~15 Mountain Climbers
From minute 8:00-10:00 (AMRAP)
~20 meter sprint
~15 Burpees
From minute 10:00-12:00 (AMRAP)
~20 meter sprint
~15 Jumping Lunges
From minute 12:00-14:00 (AMRAP)
~20 meter sprint
~15 High Knees
From minute 14:00-16:00 (AMRAP)
~20 meter sprint
~15 Med Ball Cleans 20/14



September 25 - 29, 2017 | "Weekly Programming"

Monday, September 25, 2017
Skill:
EMOM 10 Strict Pullup (no kipping modification, use a band across the rig)
Men: 2,4,6 (ascend by 2 reps each minute to 20 on the final minute)
Women: 1,2,3 (ascend by 1 rep each minute until 10 on the final minute)
WOD:
3 Rounds of
~800 meter run
~22 Power Cleans 95/65
~22 Alternating BACKWARD Stationary Lunges 95/65

Tuesday, September 26, 2017
Skill:
Double Under Clinic!
Spend some time perfecting your technique and warming up your dubs. Then take 3 attempts at max dubs. Choose to do either max unbroken or max reps in 60 seconds.
WOD:
9 Minute AMRAP
~30 Wallballs 20/14
~15 Burpee Box Overs 24/20"
*Rest 2 minutes, then*
9 Minute AMRAP
~20 Wallballs 20/14
~10 Burpee Box Overs 24/20"

Wednesday, September 27, 2017
Skill:
Clean, Double front squat, jerk
Use your 1RM Clean and Jerk for percentages
2 complexes at 50%
2 Complexes at 60%
1 Complex at 70%
Continue increasing your load on a single complex until you reach a max. Make sure to give yourself proper recovery time between max attempts.
WOD:
5 Rounds for time
~20 Calorie row
~10 Thrusters 115/80

Thursday, September 28, 2017
Skill:
Back Squat
This isn't for maximum load. This is about depth and form. Warm up with 10 second pauses at the bottom of the hole with chest up and knees out. Then, 6x3 with increasing load and full 3 second pauses at the bottom and get LOW! (Use the clock, not your own counting).
WOD:
4 Rounds
~6 FULL snatches 155/95
~400 meter run

Friday, September 29, 2017
Chip, chip away! Choose a partner or brave it alone and earn those weekend cals!
WOD:
~100 calorie row
~90 Situps
~80 Double Unders
~70 Deadlifts 95/65
~60 Alternating Pistols
~50 Shoulder to Overhead 95/65
~40 Toes to Bar
~30 Front Squats 95/65
~20 Handstand Pushups
~10 Bent Over Rows 95/65

September 18 - 22, 2017 | "Weekly Programming"

Monday, September 18, 2017
Skill:
Front Squat 5-4-3-2-1 (The 1 rep should be approaching the "big money" territory)
WOD:
Three Rounds
~21 Wall Balls 20/14
~15 Toes to Bar
~9 Hang Power Snatch 115/85

Tuesday, September 19, 2017
Skill:
Split Jerk from rack 5x3 at increasing load
WOD:
"Marco"
Three rounds
~21 Pullups
~15 Handstand Pushups
~9 Thrusters 135/95

Wednesday, September 20, 2017
Skill:
Back Squat 5x5 at 70% 1RM
WOD:
AMRAP 20
~15 Deadlifts 95/65
~10 Hang Power Clean 95/65
~5 Shoulder to Overhead 95/65
~200 meter run

Thursday, September 21, 2017
Skill: warm up to snatch then,
EMOM 10
1 Hang Snatch + 1 Snatch (Coach chooses your weight!)
WOD:
AMRAP 10
~Kettlebell Swings 53/35
~Box Jumps 24/20
*Reps increase by 1 each round. For example, round 1 is 1 swing, 1 jump; round two is 2 swings, 2 jumps...etc

Friday, September 22, 2017 Good luck to Kimberly Shingledecker as she competes at Dancing With the Stars tonight!!!
Partner WOD "Nutts":
~10 Handstand Pushups
~15 Deadlifts 250/175
~25 Box Jumps 30/24"
~50 Pullups
~100 Wallballs 20/14
~200 Double Unders
~400 meter run
*One partner works at a time but both partners run.

Saturday, September 23, 2017
10 am - Lift Up Autism
WOD:
"Luke"
5 Minute AMRAP
~4 Power Cleans 155/105
~24 Double Unders
~10 Pullups

You can register for this event FOR FREE by going to: afccrossfit-liftupautism2017.eventbrite.com


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