How to Get Started

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Are you interested in getting in shape? Losing Weight? Improving your sport? Whatever your goal is, CrossFit Strong can help you! Here are the steps you need to take in order to get FIT FOR LIFE:

  1. What is CrossFit?
    CrossFit is a core strength & conditioning program that was developed to enhance and individual's competency in all physical tasks. CrossFit is scalable to any age, kids, grannies and us. CrossFit is a much broader than just fitness. It's what you do in everyday life. So the awesome idea is you train for real life.
  2. TRY it out!
    You can try a Free Class during one of our Strong Foundation Classes M/W/F at 5:45am or 5:45pm. If that does not work for you, you are welcome to come to a Free Saturday morning WOD at 9:30am. Make sure you check the schedule to confirm the class. If you would like to ATTEND, please fill out this online form (Required): www.crossfitstrong.com/waiver  and that will notify us that you are coming. Email info (at) crossfitstrong.com for pricing!
  3. Register! Once you join the CrossFit Strong , we set you up with a username and password that allows you to track your workouts and RSVP for classes. You are allowed to come to any class that you wish.

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WODs

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Jul 22 2014 - Cat Nip

View Comments & Scores
WOD (W):
EMOTM - 18
1st - 3 PushUps with 10 Sec Holds
2nd - 12 KB Swings (any Weight)


B&R:
Beef-5 x 3 Power Clean (TouchNGo/MaxWeight)

Ribs- 7x1 Power Clean / 5x1 Clean high pulls


Both:
5 sets of 5 Angel Drops @45/35
https://www.youtube.com/watch?v=12dDRJETSD0


Broken(B):
18 EMOTM
1st - 15 GHD
2nd - 30 Sec Plank Hold
3rd 10 Hip Ext. (Slow and Controlled - Weighted if you can)

RepMax (RM):
8RM Front Squat
8RM BenchPress + 1xAMRAP @ 80%



CrossFit Athlete Priority: RM(FrontSquat)/WOD
Competitor Program Priority: B&R/RM + B based on Quality Time
for weight
Exercise Details
1. Front Squat 8 reps

Jul 21 2014 - Hair of the Dog

View Comments & Scores
WOD (W):
AMRAP 12 mins
1 Pwr Snatch / 2 OH Squats (95-135/65-95)
6 Box Jumps (30/24)
--increase Your OHS 2 reps Each Round

B&R:
Beef- Push Press 6-6-6/ push jerk 12-10-8 90 seconds rest between sets 5# up from 7/9/14 if sets were completed

Ribs- 3-3-3-3 Press/ 3-3-3 push press


Broken(B):
10 mins of Freestand HS HOLD to HSPU
Then
100 Strict ChinUps (10 min time Limit)

The Suck(TS):
4 rds:
1min Assault (Calories)
15 seconds rest
30 Sec Max kb swings (1.5/1.0)
15 seconds rest


CrossFit Athlete Priority: WOD/B (10Mins HandStand Work)
Competitor Program Priority: B&R/TS + Choose W or B based on Quality Time
1 round(s) for Reps
Exercise Details
1. 1 Pwr Snatch / 2 OH Squats (95-135/65-95) 1 rep
2. Box Jumps 1 rep

Jul 18 2014 - Kangaroo

View Comments & Scores
WOD (W):
2 rds of
4 min AMRAPS
4 Front Squats (185-225/135-155)
25 Double Unders
Rest 1 min

4 min AMRAPS
8 DeadLifts(185-225/135-155)
7 BB Burpee
Rest 1 Min until buyout of
Then 4 mins max Pwr Clean (185-225/135-155)
Rest 1 min

B&R:
3-3-3-3-3 OHS
Compare to 06/11/14

Broken(B):
1-1-1-1 Snatch Drops
1-1-1-1 heaving Snatch Balance
20 High Hang Snatch (singles light)


CrossFit Athlete Priority: WOD
Competitor Program Priority:W/B + B&R based on Quality Time
2 round(s) for Reps
Exercise Details
1. Front Squat Men: 225 lbs. (102.15 kgs.), Women: 135 lbs. (61.29 kgs.), 4 reps
2. BB Burpee 4 reps
3. Dead Lift Men: 225 lbs. (102.15 kgs.), Women: 135 lbs. (61.29 kgs.),
4. Double Unders
5. Power Cleans Men: 225 lbs. (102.15 kgs.), Women: 135 lbs. (61.29 kgs.),

Jul 17 2014 - White Tape

View Comments & Scores
WOD (W):
Deadlift 3-3-3-3-3 reps

Complete as many rounds as possible in 8 minutes of:
dumbbell squat snatches, 5 reps, left arm
dumbbell squat snatches, 5 reps, right arm
25 double-unders"
(MainSite WOD Variation)

CrossFit Athlete Priority: WOD
Competitor Program Priority: Rest
5 round(s) for weight
Exercise Details
1. Dead Lift 3 reps

Jul 16 2014 - Throw Up a Prayer

View Comments & Scores
WOD (W):
4rds
200m OH Plate Run (45/25)
4 Muscle Ups
8 OH Plate lunges (L+R=1)

The Suck(TS):
20 minutes
First minute row max meters
Second Min max hypoixic set of KB swings

RepMax (RM):
10rm LowBar Back Squat
10rm Narrow Grip Bench Press


CrossFit Athlete Priority: WOD + 10RM Narrow Grip Press
Competitor Program Priority: RM + Choose W or TS based on Quality Time
4 round(s) for Time
Exercise Details
1. 200m OH Plate Run Men: 45 lbs. (20.43 kgs.), Women: 25 lbs. (11.35 kgs.), 1 rep
2. Muscle-Up 4 reps
3. 8 OH Plate lunges (L+R=1) 8 reps

Jul 15 2014 - Tripod

View Comments & Scores
WOD (W):
5rds
10 OHS (115/75)
15 Toes 2 Bar
20 HR PushUps

B&R:
All: 3x1 Hang Snatch High Pull / 3 x 1 Snatch High Pull

Beef: 5 x (2 Hang Pwr Snatch - 1 squat snatch)

Ribs: 5 x (1 Muscle Snatch)
5 x (1 Hang Pwr Snatch - 1 squat snatch)

Broken(B):
100 Strict PullUps
(15min Time Limit)


CrossFit Athlete Priority: WOD
Competitor Program Priority: B/W + Chose B/R based on Quality Time
5 round(s) for Time
Exercise Details
1. OverHead Squat Men: 115 lbs. (52.21 kgs.), Women: 75 lbs. (34.05 kgs.), 10 reps
2. Toes 2 Bar 15 reps
3. HR PushUps 20 reps

Jul 14 2014 - Sanitizer

View Comments & Scores
WOD (W):
EMOTM 1-6
1st min -2 of (1 Pwr Clean- 1 hang squat clean and 1 Jerk)
EMOTM - 7 - 12 (Increase Weight)
1st Min - (1 Pwr Clean- 1 hang squat clean and 1 Jerk)
*Increase 5-10lbs from 06/10/14
**Post Heaviest Load of min 7-12

Buyout:
50 Strict ChinUps (7min Time Cap)

B&R:
The Beef: High Bar Back Squat 7-5-5-5/ amrap @75% of last weeks 5rm

The Ribs: Low Bar Back Squat 5-5-3-3 / 3-3-3 FS with a 3 second pause



Broken(B):
10 EMOTOM
15 GHD Situp
4 DeadLift (unbroken and 5 sec lower)

The Suck(TS):
5:00 Assault for max calories


CrossFit Athlete Priority: WOD
Competitor Program Priority: B&R/TS + Chose W(no buyout) or B based on Quality Time
1 round(s) for weight
Exercise Details
1. Clean Complex 1 rep

Jul 11 2014 - H20 Necessary

View Comments & Scores
WOD:
AMRAP 30mins
400m Run
8 Hang Pwr Clean (185/135)
10 Bar Facing Burpee
6 Front Rack Lunges (185/135)

Broken (B1):
7 sets of 1 Snatch
Split Jerk 5 sets of 1

Broken (B2):
3 sets of 5 front squats @ 70% of 1 rm 5 secs down 3 sec pause 1 sec up
1 set of overhead squats @ 70% of front squat weight
then
3 sets of 10 weighted box step ups @ 65# no bounce from back leg

CrossFit Athlete Priority: WOD
Competitor Program Priority: B1/WOD/B2
1 round(s) for Reps
Exercise Details
1. Run 400.00 meters (1312.4 feet) 1 rep
2. Hang Power Clean Men: 185 lbs. (83.99 kgs.), Women: 135 lbs. (61.29 kgs.), 8 reps
3. Bar Facing Burpee 10 reps
4. Front Rack Lunges Men: 185 lbs. (83.99 kgs.), Women: 135 lbs. (61.29 kgs.), 6 reps

Jul 10 2014 - 2 Rep Max Push Press

View Comments & Scores
WOD (W):
2-2-2-2-2-2 Push Press
**score is heaviest set completed

Broken(B):
50 Strict PullUps or C2B (Post time to comments)


CrossFit Athlete Priority: W/B
Competitor Program Priority: Rest
6 round(s) for weight
Exercise Details
1. Push Press 2 reps

Jul 9 2014 - Stay hungry!

View Comments & Scores
WOD (W):
The Fisher
5 rounds
30 seconds max thrusters @ 65/45
15 seconds rotate
1 minute max calorie row
15 second Rotate

B&R:
The Beef: 6-6-6 Push Press/ 12-10-8 Push Jerk
The Ribs: 3-3-3-3 Press/ 3-3-3 push press
*Straight Sets. Start with Heaviest Weight from 06/27/14


Broken(B):
EMOTM - 20
1st - 2 Legless Rope / 1 Ladies
2nd - Rest


CrossFit Athlete Priority: WOD / Optional B
Competitor Program Priority: B&R/WOD/B
5 round(s) for Reps
Exercise Details
1. Thrusters
2. Row
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