CrossFit

FREE INTRO SESSION

Register for a one hour, one on one, introductory session with a CrossFit Troy Trainer. We'll get to know one another, talk about your goals and challenges, see the gym, observe a class, learn some skills and get to experience your very first CrossFit WOD (Workout Of the Day). There is no obligation to join.

Free Class Registration

Wednesday

Wednesday WOD

Gymnastics Strength

Handstand Push-ups (Or variation)

Max reps x3 - 2 minute rest in between

Record Total reps and Kind of Hnd.PU

WOD

OHS (95/65)

20 Double Unders (Singles x3)

Pull-ups

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

 

Tuesday

Tuesday WOD

5 Sets:
5 Push Presses
5 Max L-Holds (or scaled version of L hold)
Rest 2-3 mins. btw

Record accumulated hold time


AMRAP 2 min
21 Russian KB swings
Max number skater lunges (L+R=2) in remainder of time (or scaled version)
Rest 2 min x 4 • 3

Record total skater lunges

 

Monday

Monday WOD

Thruster (from the ground)

3x5 at 50%

2x3 at 65%

1x2 at 75%

1X1at 85%

1x1 at 90-95%

Record heaviest
then
5•4•3 rounds
5 deadlifts (75% 1 rep max)
10 Paratroopers (L+R=1)

15 V-Ups
10-20 HR Push-ups (Scale accordingly)
Rest 2 min

Record Total Work Time

 

Friday

Have you ever wondered where Spencer got his good looks?

Friday WOD

Power Clean

1.1.1 (5 rounds) touch and go

Work to heavy and record 

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3 rounds

15 pull ups

15 Russian KB swings

25 sit ups

Post Wod

Work on Gymnastic Hand stand work

Weight shift / kick hnds / holds / walking

Get out the tumbling mats

 

Thursday

New CrossFitter Joe gets into a nice deep squat. Welcome to the community Joe.

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I loved Josh Bunches (From the Practice CrossFit) post about Regionals.

Read the post

Thursday WOD

Snatch Complex

High Hang Snatch, Snatch, OHS (hands don't leave the bar)

Work to heavy complex

Record weight

+

AMRAP 10 • 8 • 6 Min

10 wall ball

10 Jumping Pull-ups

+

---rest 10 min---

+

AMRAP 10 • 8 • 6 min

10 bar weight thrusters (45/35)

10 burpees

Record total rounds

*WOD is Different than Centerville CrossFit today

 

Wednesday

Spencer demos wall walks as the late evening class takes careful notes.

Wednesday WOD

5 Sets:

5 Push Presses

5 ( Weighted) Supinated Pull-ups

Rest 2-3 mins. btw

* Heavier than Last Week!

+

AMRAP 8 min

10 walking lunges (BB in front rack)

5 front squats

 

Tuesday

Tuesday WOD

HBBS

1x5-40%

1x4-50%

1x3-60-65%

1x2-75%

No More than 60 Sec. of Rest Btw. Sets

1x1-85%

1x1-90%

2x1-95%

Rest `2mins btw. Sets

+

5•4•3 rounds

30 sec T2B

30 sec push ups

1 min DUs

Rest 2 min

*record # of push ups

 

Monday

I had an amazing weekend at the Central East Region Cheering on our sister gym Centerville CrossFits team. Congratulations to them on their 14th place finish in an amazing team of 30 competitor teams. I always find it so inspiring to watch some of the fittest athletes on the planet compete and lay it all on the line. Just being there does something to me. I'm ready to hit the gym on Monday with a new fire. The surprizing thing is who the real recipients are of what I call the CrossFit Blessing. The CrossFit Blessing is what is givien to others when they are in the presence of someone that gives an all out effort. I found this video a must watch and example of what I'm talking about. See you next week on the stall mats.

The Golden Girls video

Monday WOD

Squat clean cluster - 1.1.1 - work up to a max for the set

+

5 min squat clean - use 90% of your max weight from the cluster

5 min wall walks

5 min burpee box jumps

 

Friday

Friday WOD

 

Snatch balance

3,2,1,3,2,1 (increase weight as reps decrease)

rest 2 min then

+

3 rounds

15 KB swings

90 sec wall walks

Rest 2 min

+

3 rounds

15 wall ball

90 sec burpee broad jumps

Rest 2 min

 

Thursday

Thursday WOD

 

Front Squat

5x5

Add Weight Each Set

+

4•3•2 rounds

4 squat cleans (185/125, Masters 135/95)

15 pull ups

Run 100m