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Half Barbara – Friday

Casey Skinner is back in action and kicking butt once again!

Casey Skinner is back in action and kicking butt once again!

Friday’s WOD

Half “Barbara”

5 rounds for time:

  • 10 pull-ups
  • 15 push-ups
  • 20 sit-ups
  • 25 squats

Rest 2 minutes between rounds.

Notes and Announcements

Today’s WOD is a mini-version of a great benchmark workout “Barbara.” It’s also great practice for our upcoming re-test of the benchmark workout, “Cindy.” They are close cousins.

We’re at the end of the first month of the CrossFit Intensify New Year’s Resolution Program. This beginner’s program has been a huge success so far. If you know anyone interested in CrossFit, please have them contact us to find out more about this fantastic introduction to CrossFit. We will be repeating this 8-week program in the CrossFit Intensify Basics Program year-round!

Supplemental

4 x 2min AMRep:

  • Run 200 meters
  • Shoulder-to-Overhead x max reps in remaining time.

Rest 2 minutes between rounds. Complete 4 rounds. Score is Total Reps.

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Hang Power Clean & Jerks – Thursday

Erin's prepping for this year's CrossFit Open! :-D

Erin’s prepping for this year’s CrossFit Open! :-D

Thursday’s WOD

Strength

Hang Power Clean & Jerk 1-1-1-1-1-1-1

Met-con

5 rounds for time:

  • 6 deadlifts (65% 1RM of first part)
  • 4 hang power cleans (65%)
  • 2 push jerks (65%)
  • 100 meter sprint

Notes and Announcements

We will be re-testing the Holiday Fitness Challenge workouts next Monday, Tuesday and Thursday. If you’re in the Challenge, please try to make it in on those days. If you can’t, please let us know.

Remember to log all your workouts in BTWB Challengers! We will be using your logs to score attendance and measure your improvements. For more information on the Challenge rules, CLICK HERE.

Supplemental

10 min EMOM:

  • 1 squat snatch

Weights each round: 70%, 75%, 80%, 85%, 90%, 92.5%, 95%, 97.5%, 100%, 102.5%

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Filthy Fifty – Wednesday

CFI's rowing technique just keeps getting better and better.

CFI’s rowing technique just keeps getting better and better.

Wednesday’s WOD

“Filthy Fifty”

For time (30 min cap):

  • 50 box jumps (24/20)
  • 50 jumping pull-ups
  • 50 kettlebell swings (35/26)
  • 50 walking lunges
  • 50 knees-to-elbows
  • 50 push presses (45/35)
  • 50 hip extensions
  • 50 wall balls (20/14)
  • 50 burpees
  • 50 double unders

“Dirty Thirty” option (30 reps each)

Partner Option! Partner up with someone and take on the WOD as a team. One person works while the other rests. Divvy up the reps as needed. Complete 50, 70, or 100 reps of each exercise as a team!

Notes and Announcements

“Filthy Fifty” is the CrossFit Intensify Benchmark Workout of the Week! Come get filthy with us! This is definitely one of our favorites. Give it your best shot.

CrossFit Intensify has new pricing plans for 2015. Please contact us if you’d like to see if we can save you some money on your membership dues. We have discounts for long-term commitments, friends, families and groups, and upfront payments. We also have new prices for 1-week and 2-week passes as well as 10-workout and 20-workout punch cards. Please email us for more info.

Supplemental

Gymnastics

Skin the Cat 3-3-3-3-3

Scale with knees tucked and/or partial range of motion.

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Row, Hollow Rock, Handstand Push-up – Tuesday

The morning crew blasts through burpees. They make them look so easy, guess we'll need to program more of them. :)

The morning crew blasts through burpees. They make them look so easy, guess we’ll need to program more of them. :)

Tuesday’s WOD

15 min AMRAP:

  • 400 meter row
  • 15 hollow rocks
  • Max Handstand Push-ups

Score total rounds and total handstand push-up reps.

Notes and Announcements

Today’s a great skill day to practice your handstand push-up technique. If you’re not quite ready to get upside down, we’ll have plenty of scaling options so you can get a great workout too.

Strength and Met-con is back. You’ll notice on some days we’re incorporating two pieces to the WOD. On days when our conditioning workout is shorter, we’ll be including some pre-workout strength or skill work before the conditioning piece (also called our “met-con”). This won’t be everyday, but you’ll see days like this more often.

Just SHOW UP! No matter what the workout is, just SHOW UP and give it your best effort! No cherry-picking or playing favorites. Picking and choosing which workouts you attend directly undermines your CrossFit program. Constant variance is essential. Not everyday will feel the same, but that’s what makes CrossFit different. Everyday is something unique. Just get your butt in here!

Supplemental

Strength

Deadlift 2-2-2-2-2-2-2

Then, 5 min EMOM, 2 deadlifts at 75% 2RM.

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Back Squat, SDHP, Thruster, Ring Push-up – Monday

The foggy cold can't stop us!

The foggy cold won’t stop us!

Monday’s WOD

Strength

Back Squat 3-3-3-3-3

Met-con

21-15-9 for time*:

  • Thrusters (75/55)
  • Sumo Deadlift High-pulls (75/55)

Start with 6 ring push-ups, then every minute on the minute you must stop what you’re doing and complete 6 more ring push-ups.

Notes and Announcements

Only 1 more week until we re-test the Holiday Fitness Challenge workouts!

Register for the 2015 CrossFit Open! The Open starts at the end of February. Follow the link on the right to register and make sure you select CrossFit Intensify as your affiliate!

Supplemental

Gymnastics

10-9-8-7-6-5-4-3-2-1 for time:

  • Chest-to-bar pull-ups
  • Burpees

Conditioning

3 x 4 min AMRep:

  • 500 meter row
  • 20 box jump overs (24/20)
  • Double unders in remaining time.

Rest 4 minutes between AMReps.

Posted in Daily Posts by Zach Smith. Comments Off