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Beach Bum

Tuesday June 27, 2017

(Gareth catching tons of air on these burpee bar jumps!)

Strength Session:

Front Squat

3 sets x 6 unbroken reps @ 80% of your 1RM

*This should be a challenge, so make sure you are getting heavy and getting after it.

 

Level 1 & 2 WOD:

5 rounds

1 minute Row for Calories

1 minute Rest

1 minute Burpees

1 minute Rest

 

**You will have 2 scores today….total number of calories rowed and total number of burpees.

**The rest is added in so that you can go all out on your efforts.  Push to your max limit on every set.  Don’t hold back and see what you are capable of.

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Inspired by “Scotty”

Monday June 26, 2017

(This is an amazing photo.  And the story behind it is even better.  A story of perseverance and not giving up on yourself can lead to a smile like this one, regardless of the circumstances. CrossFit Julia is a place where you can be who you are, where you are, and become the best version of yourself possible.  We are so lucky to have this guy as part of the CFJ family.  Keep getting after it!)

Level 2 WOD:

AMRAP in 11 minutes:

5 Deadlifts (315,215)

18 Wall Balls (20,16)

17 Ball Slams (use what’s available- 30,20)

 

Level 1 WOD:

AMRAP in 11 minutes:

5 Deadlifts (205,145)

18 Wall Balls (14,10)

17 Ball Slams (use what’s available- 30,20)

 

BOOTCAMP:

AMRAP in 11 minutes:

1 Down/Back Sled Pull (Bodyweight)

1/3  Tire Flip (Big,Medium)

15 Goblet Squats (53,35)

10 Ball Slams (use what’s available)

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Hang in there partner

Saturday June 24, 2017

(CrossFit Julia is a place for family.  Whether we are your fitness family or your blood relatives, you will always feel at home here!)

WOD:

With a partner complete:

Every minute on the minute x 20 minutes:

5 Thrusters (95,65)

5 Burpees

 

**Partner A will have one minute to complete the work above.  Any time they have remaining in the minute is rest.  While Partner A is doing their work, Partner B will hang from the pull-up bar. No dropping off!  Switch places every minute.

**Your score will be your RX or MOD today

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Friday intervals

Friday June 23, 2017

(Great shot of Hunter.  He missed the lift he tried here, but the smile on his face expresses the emotion that “it’s all good.”  Sometimes you land it and sometimes you don’t.  It’s the journey and the effort that matters!)

Level 2 WOD:

2 rounds for max reps of:

1 minute max reps muscle-ups

30 seconds rest

1 minute max reps toes to bar

30 seconds rest

1 minute max reps box jumps (30,24″)

30 seconds rest

 

Level 1 WOD:

2 rounds for max reps of:

1 minute max  reps seated pull-ups (see photo below)

30 seconds rest

1 minute max reps hanging leg raises

30 seconds rest

1 minute max reps box jumps (24,20″)

30 seconds rest

 

**Step one of the seated pull-up.. Imagine this lady sitting down under the bar.  She then pulls herself straight up (like a strict pull-up) into the position shown in the photo.  We are going for chin over the bar, so make sure you are pulling in that pathway… not like a ring row.  If you can lift your feet off the ground and still get your chin over the bar, please do that.

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First Day of Summer

Wednesday June 21, 2017

Happy First Day of Summer 2017!

Level 2 WOD:

4 minute interval to complete:

400m Run

15 Burpee Bar Jumps

Max Reps Power Cleans in remaining time (135,95)

Rest 4 minutes and then…

 

4 minute interval to complete:

400m Run

10 Burpee Bar Jumps

Max Reps Power Cleans in remaining time (155,105)

Rest 4 minutes and then…

 

4 minute interval to complete:

400m Run

5 Burpee Bar Jumps

Max Reps Power Cleans in remaining time (185,125)

 

Level 1 WOD:

Same as above except….

Burpee rep count each round is 9,7,5

Power Clean weight each round is (95,65), (115,75), (135,95)

 

BOOTCAMP:

**Will be the same structure as the class WOD. Instead of Power Cleans, the exercises will be:

Wall Balls (20,16)

Kettlebell Swings (53,35)

Hollow Rocks

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Last Haul of Spring

Tuesday June 20, 2017

Level 2 WOD:

Row 1000m

35 Push-ups

 

Level 1 WOD:

Row 1000m

15 Pushups (3 count to lower down + 1 count up)

 

**The focus for today’s WOD is the perfect push-up form.  Working on maintaining a good position throughout the middle of your body.  TAKE YOUR TIME TODAY.  Go hard and fast on the row and slow down and take your time on push-ups.  Do not settle for mediocrity. If you cannot do at least sets of 5 push-ups without losing your core, do the L1 WOD today.

 

POST WOD SESSION:

Work on your June Goals and make that bell ring

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Weekend Kick Start

Saturday June 17, 2017

OUR NEW SATURDAY SCHEDULE STARTS TODAY! ONE CLASS AT 9am ONLY FROM NOW ON!

SEE YOU ALL THERE!

 

Level 1 & 2 WOD:

5 rounds for max reps of:

1 minute box jumps (24,20)

1 minute Wall Balls (20,16)

1 minute row for calories

 

**Rest 1 minute between rounds

**modify box jumps and wall balls as needed

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Benchmark

Friday June 16, 2017

(Have you met Lexi yet? She has been rocking the 5:30am classes and is just beginning to hit her stride.  Make sure to introduce yourself next time you see her!)

Level 1 & 2 WOD:

Run 400m with a medicine ball (20#,14#)
1 minute max Unassisted Ring Dips
1 minute max Pull-ups
1 minute max Push-ups
1 minute max Sit-ups
Tabata Squats

**We will do this in heats/partnered up.  Your coaches will explain the time domain/rest intervals, etc.  We will use this as a benchmark from here on out, so do your best, USE PROPER ROM, and write your scores down.  This will be a way for you to track progress later on.

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Inspired by “Josh”

Thursday June 15, 2017

(Packed house last Friday at 9:15am class. Squatting like its hot!)

Level 1 & 2 WOD:

21 Overhead Squats (95,65)

42 Weighted Abmat Sit-ups (35,25 plates)

15 Overhead Squats

30 Weighted Abmat Sit-ups

9 Overhead Squats

18 Weighted Abmat Sit-ups

 

POST WOD Strength Session:

TABATA Push-ups

**Use the highest quality form you possibly can. Worry about your technique more than your score on this and work to get better at perfect push-ups

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