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. 

August 14-18. 2017 | "Weekly Programming"

Monday, August 14, 2017
SKILL:
Monday's are a bear... complex.
7 minute emom adding a repetition each minute. Use 60-70% of your 1rep max bear complex or the lightest of the movement in the complex if you are unsure.  This is 28 reps of a complicated sequence so be smart!
WORKOUT:
Let's focus on those that do good and honor a fallen hero.  Air Force Senior Airman Bryan Bell of Erie, Pa, lost his life at the age of 23 when his vehicle encountered an IED in Afghanistan. 
"BELL"
3 rounds for time 
~21 deadlifts (185/135)
~15 pull-ups 
~9 front squats (185/135)

Tuesday, August 15, 2017
Skill:
15 minutes of shoulder mobility. 
WORKOUT:
AMRAP 
6 minutes of:
~20 double unders 
~10 power snatch (75,55)
*3 minute rest*
6 minutes of:
~20 double unders
~10 power snatches (95, 65)
*3 minutes rest*
6 minutes of:
~20 double unders 
~10 power snatches (115, 75)

Wednesday, August 16, 2017
Skill:
Sled Sprints -
Partner up- your partner is your timer.  Men rx start with one 45# plate, women 25#.  Sprint from the 3 power pole (straight across from our drive way) to the stop sign.  Rest long enough to catch your breath (30-60 seconds) and sprint back to power pole.  Record both times and switch positions with your partner and repeat.  Add a plate of your choice and complete 2 more rounds.
Workout:
40 alternating KB snatches 
200 m sprint 
30 alternating lunges (holding kettlebell at full extension. ) 
200m sprint 
20 alternating kb snatches 
200 m sprint 
10 alternating kb lunges 
200 m sprint

RX weights: 53/35

Thursday, August 17, 2017
Skill:
Split Jerk
Coaches will go over technique. Then work up in weight and then do 3x3 at 75% 1RM.
Workout:
21-15-9
~Row for Calories
~Wall Balls 20/14

Friday, August 18, 2017
Partner WOD:
"The Friday 500"
~50 Power Cleans 95/65
~50 Pistols
~50 Russian KBS 53/35
~50 Romanian Deadlifts 95/65
~50 Pushups
~50 Toes to Bar
~50 Air Squats
~50 Push Press 95/65
~50 Ring Rows
~50 Situps
Or, for those who want to spice it up:
~50 Power Cleans 135/95
~50 Pistols
~50 American KBS 70/53
~50 Romanian Deadlifts 135/95
~50 Handstand Pushups
~50 Toes to Bar
~50 Back Squats 135/95
~50 Push Press 135/95
~50 Ring Dips
~50 Situps


August 7-11, 2017 | "Weekly Programming"

Monday, August 7, 2017
Skill:
Thruster - work up to a heavy single off of the floor
WOD:
4 rounds
~400 meter run
~12 Overhead Squats 115/75
~9 Toes to Bar

Tuesday, August 8, 2017
Skill:
Strict Press 5-4-3-2-1
WOD:
~25 Double Unders
~25 Kettlebell Swings 53/35
~25 Box Jumps 24/20''
~50 Double Unders
~50 Kettlebell Swings
~50 Box Jumps
~100 Double Unders (How ever many you get unbroken on this set is your score)

Wednesday, August 9, 2017
Skill:
Power Snatch
Work high, mid, low...1 rep from each position without dropping your bar. Work to a heavy set.
WOD:
EMOM 15
~10 Pushups
~10 Squats

Thursday, August 10, 2017
Skill:
Rack pulls with shrug at the top. Work to a heavy set of 5.
WOD:
12-6-3
~Muscle Ups (Guys = strict, Girls = kipping)
~Clean and Jerk 205/135

Friday, August 11, 2017
Partner WOD:
~60 Synchronized Burpees
~50 Ball Slams
~120 Situps
~100 Walking Lunges
~30 Pushups
~100 Double Unders
*Unless otherwise specified, only 1 partner can work at a time. Your partner will be chosen for you by random draw of the coach. Have fun!

July 31 - Aug 4 | "Weekly Programming"

Monday, July 31, 2017
HAPPY 41st BIRTHDAY COACH WAYLON!!!!!
Skill:
EMOM 7
1 Snatch + 2 Hang Snatch + 2 Overhead Squat (increase load movement)
WOD:
"Payne Train"
~41 Burpees
~15 Snatch (Comp 135/95 RX 115/75)
~15 Clean and Jerk
~10 Snatch (Comp 155/105 RX 135/95)
~10 Clean and Jerk
~5 Snatch (Comp 185/125 RX 155/105)
~5 Clean and Jerk
*Snatches are full, clean and jerk may be power.

Tuesday, August 1, 2017
Skill:
2 Mile Run or Row FT and 41 burpee box jumps due to James Miller making fun of Waylon's age yesterday
WOD:
"Cindy"
AMRAP 20
~5 Pullups
~10 Pushups
~15 Squats

Wednesday, August 2, 2017
Skill:
Deadlift - work up to a heavy 3 rep
WOD:
21-15-9
~Box Jump Overs 30/24"
~Deadlift 185/135
~Ring Dips

Thursday, August 3, 2017
Skill:
Bench Press
5-5-3-3-1-1
WOD:
"Annie"
50-40-30-20-10
~Double Unders
~Situps

Friday, August 4, 2017
Skill:
Back Squat
5x70%
3x80%
5x75%
1x85%
WOD:
AMRAP 20
~25 Thrusters 95/65
~25 Toes to Bar
~25 Handstand Pushups
~25 Pistols

July 24 - 28, 2017 | "Weekly Programming"

Our next On Ramp Fundamentals class will begin on Monday, July 31st at 7:30. Call or stop by for more details 

Monday, July 24, 2017
Skill:
15 min to find max height box jump
WOD:
"Cough"
5 Rounds of
~7 Power Clean 185/125
~17 Pullups
~16 Box Jumps 24/20"
~40 Double Unders

Tuesday, July 25, 2017
Skill:
5-5-3-2-1
Overhead Squat
WOD:
"Nasty Nancy"
Three rounds
~400 meter run
~15 OHS 115/75
~10 burpees over the bar

Wednesday, July 26, 2017
Skill:
EMOM 10
1 Hang Power Clean + 1 Push Jerk + 1 Squat Clean + 1 Split Jerk (increase load movement every two rounds)
WOD:
10 Minute AMRAP
~12 Power Snatch 75/55
~4 Muscle Ups (mod: 4 ring rows+4 Box Dips)

Thursday, July 27, 2017
Skill:
1RM Split Jerk from rack
WOD:
"Karen"
~150 Wall Balls 20/14

Friday, July 28, 2017
Skill:
Double Under clinic (or try triple unders!)
WOD:
~1200 meter run
~63 Kettlebell Swings 53/35
~36 Pullups
~800 meter run
~42 Kettlebell Swings
~24 Pullups
~400 meter run
~21 Kettlebell Swings
~12 Pullups
*You may choose to do this individually or with a partner. If you partner, you BOTH run the full distance.

Reminder:
No automatic alt text available.

July 17 - 21, 2017 | "Weekly Programming"

Monday, July 17, 2017
Skill:
Mobility/Warm Up Movements
Hero WOD:
"Adam Brown"
2 Rounds of:
~24 Deadlift 295/205
~24 Box Jumps 24/20"
~24 Wall Ball 20/14
~24 Bench Press 195/125 (mod: floor presses)
~24 Box Jumps
~24 Wall Ball
~24 Clean 145/100
This is a hero workout in honor of Navy Chief Special Warfare Operator (SEAL) Adam Brown, 36, of Hot Springs, Arkansas, who was killed on March 17, 2010 in Afghanistan. This workout is meant to be difficult, you may choose to do half or complete the workout with a partner. As always, please scale weight and reps accordingly.

Tuesday, July 18, 2017
Skill:
Pullup Progressions
If you have pullups, find 1RM weighted pullup.
WOD:
"Burpee Jackie"
~1000 meter row
~20 Burpees
~50 Thrusters 45/35
~15 Burpees
~30 Pullups
~10 Burpees

Wednesday, July 19, 2017
Skill 1:
~High Hang Snatch + Snatch Balance + 2 Overhead Squats
5 sets, increase load movement
Skill 2:
3 Minutes to accumulate as many double unders as possible
WOD:
"Amanda"
9-7-5
~Muscle Ups
~Snatches 135/95

Thursday, July 20, 2017
Skill:
~Front Squat 3RM
WOD:
20 Minute EMOM
Odd minutes:
10 Pushups
Even minutes:
1 Hang Power Clean (increase weight each time)

Friday, July 21, 2017
Skill:
Barbell Situps 3x5
WOD:
~21 Toes to Bar or Toes to Ring
~21 KBS 53/35
~21 Pistols
~800 meter run
~15 Toes to Bar/Ring
~15 KBS
~15 Pistols
~400 meter run
~9 Toes to Bar/Ring
~9 KBS
~9 Pistols
~200 meter run


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