9/26/17

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Our Annual Halloween Workout is Just Around the Corner! Keep Your Calendars Open For Saturday October 21st.

Warm Up: 5 Min Limit
2 Rounds
10 Goblet Squats
10 Broad Jumps
200 M Row

Mobility & Set Up: During Strength
Glute / Hamstring Roll on box lax ball
Hip Flexor Roll w/ KB

Strength: 10 Mins
10 Min EMOM
Odd: 2-4 Front Squats w/ pause
Even: 7-12 Pull Ups – Hardest Variation Possible

Metcon:
15 Min Cap
Buy In: 10 Cleans (185/135 or ~70%) or 20 Cleans (135/95 or ~50%)
Then 3 Rounds For Time:
10 DL (135/95)
7 Hang Power Cleans (135/95)
10 Burpee Bar Overs

Elite Competition Class
1) Bench Press
4×5
Shoot For Heaviest Load Every Round – Not Increasing unless necessary

2) Metcon:

For Time:
500 M Row
20 Thrusters (95/65)
500 M Row
15 Thrusters (95/65)
500 M Row
10 Thrusters (95/65)

9/25/17

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We lost an irreplaceable member of our this Friday. RIP Oscar. Thank you for the last 12 years of affection and joy!

Warm Up:  5 Mins
2 Rounds
25′ Spiderman Walks
25′ Inchworms
25′ Duck walks
10 PVC OHS

Mobility: During Strength
OH Mobility – Roll Post. Shoulder, Roll Triceps, Roll Upper Traps etc.

Strength: 20 Mins
10 Mins – Strict Press 4 x 2-4

10 Mins – Snatch (70%+)
3 Sets of:
1 Hang Power Snatch + 1 Squat Snatch w/ 2 sec pause @ liftoff and catch + 1 Squat Snatch w/o pause
Let go of the bar after each snatch and set up strong for the next rep.
Or!!
10 Min of Snatch technique

Metcon: “Oscar” – 12 Min Cap
4 Rounds For Time12 Hang Power Snatch (95/65)9 HSPU22 Goblet Lunges (53/35) – 11/leg

Elite Competition Class
1) Snatch 15 Mins
4×5
2-3 Sec Pause Active Receiving Position – Drop bar between reps

2) Back Squat
4×5
Shoot For Heaviest Load Every Round – Not Increasing unless necessary

3) Metcon:
20 Min AMRAP
3 Rounds
1 DL 455/315
2 Cleans 255/180
3 Muscle Ups
4 HSPU
Then With remaining time AMRAP
2 DL (275/185)
4 Cleans (165/105)
6 C2B
8 Hand release push ups

9/23/17

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Partner Metcon:

200 M Run – together
20 Burpee Box Jumps (30/24) – Split
200 M Run
20 Front Squats (155/105)
200 M Run
20 Bar Muscle Ups or 40 C2B
200 M Run
20 Power Cleans (155/105)
200 M Run
*Split all reps and 1 person works at a time excluding the running*

9/22/17

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Tomorrow Saturday the 23rd, our Knappsdottir team will be competing at CrossFit Eminence in Thornton. We will post heat times on Facebook. Good luck ladies!

Warm Up:  5 Mins
Medball Hot Potato

Mobility: 6 Mins
Roll Triceps 90 sec/side
Roll Lat 90 sec/side

Barbell Technique & Complex Review:
1 Full Set (3 Reps) of the barbell complex

Metcon: 20 Min Cap
20 Mins to complete 4 Sets
3 Reps of the following complex w/o dropping the bar
Hang Power Clean+Squat Clean+Thruster+S2OH
Increase weight each round

Elite Competition Class

1) Back Squat 15 Mins
4×5 weight increases each set

2) Strict Press 15 mins
4×5 weight increases each set

3) Conditioning

4 Rounds on the 3 Mins:
15 Wall Balls (20/14) 10′ target everyone
10 Thrusters (135/95)
12 TTB
Rest until the next 3 mins begins

9/21/17

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Marie, Cass and Annie are a team of Knappsdottirs competing in the Girls Gone Rx competition at Elitches this Saturday!! Girls Gone Rx raises money for the organization called Bright Pink (@bebrightpink) benefitting research and early detection. As a part of the Knappsdottirs competition, they get a score for how much money is raised by their team! Help these girls out and help out a great organization by donating to their team!
https://www.crowdrise.com/knappsdottirs/

Warm Up: 5 Mins
Plate Warm Up

Mobility: 10 Mins
Roll T-Spine – Peanut Balls or Foam Roller – 3 Mins
Roll Upper Traps – Lax ball – 2 mins/side
*Bring Shoulders Through ROM for both*

Metcon:
10 Min EMOM
3 Power Snatch (135/95 or 70%) or 5 (95/65 or 50%)
35 Double Unders / 35 Singles / 10 DU 20 Singles

Optional Conditioning:
4 Round Partner Row Intervals
Alternate 250 M Row Sprints or .4 Miles Bike
*Reset monitor after each interval*

Elite Competition Class

1) Deadlift 15 mins
4 x 5 Increase weight each set

2) Conditioning:
5 Rounds For Time:
8 / leg OH Lunges (115/75)
5 Bar Muscle Ups
30 Unbroken DU

9/20/17

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Happy Birthday Greg!

Warm Up: 10 Min
Greg’s Favorite Games 😉
5 Min Pizza Delivery
5 Min Cone Reaction

Technique: 5 Mins
Hang Power Cleans

Metcon: 20 Min
Greg Opper’s 53rd Birthday Workout – DOB 9/20/64
9 Rounds For Time or 20 Mins:
7 Hang Power Cleans (64/53) yes those are real weights.
7 TTB
6 HSPU
*20 Total Reps / Round*

Stretch:
Forearms Stretches
Banded Shoulder Stretches

Elite Competition Class

1) Front Squat 15 Mins
4 x 5 Increasing Weight Each Set

2) Clean and Jerks 15 Mins
4 x 5 Increasing Weight Each Set

3) Conditioning
For Time: 15 Min Cap
12 C&J (135/95)
12 Bar Over Burpees
9 C&J (155/105)
9 Bar Over Burpees6 C&J (185/135)30 HSPU

9/19/17

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Warm Up: 5 Min Limit
2 Rounds
20 M Bear Crawl
5/leg lunges
10 TTB

Midline: 8 Mins
Rotating 1/2 Tabata (20/10)
Hollow HoldPlank Hold – Go to harder variations if needed
Flutter Kicks
Russian Twists (25/15)

Mobility: 12 Mins
2 Min / leg of each
Hamstring Roll on box w/ lax ball
Quad Roll w/ lax ball
Banded Distraction Samson Stretch

Metcon: “No Parley”
– 15 Mins
3 Round Tabata – 45/15
Swab the deck Burpees
Chasing the Booty (10 M Shuttle Run)
Walk yer Plank (Walk from hands to forearms)
Row yer Boat (Row for M)
Treasure Chest Walk (Walking Lunges w/ 45/35 plate at chest)

Elite Competition Class
1) Bench 15 Mins
4 x 5

2) Metcon: 15 Min Cap
15-12-9
Deadlift (275/195)
Box Jump (36/30)Weighted Pull Ups or Strict
Bike or Row for Cals

9/18/17

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DO NOT RETREAT, DO NOT GO GENTLE… You Must Bring The Pain! 


Warm Up:  
5 Mins
2 Rounds
7 Thrusters unloaded bar
7 Hollow Body Swings
7 Push Ups
7 Cleans

Mobility & Set Up: 8 Mins
Shoulder and Chest

Metcon: 
“Performance Test”
400 M Run
Fran 75/55
400 M Run
MB Elizabeth 20/14
400 M Run

Note: 

Fran              MB Elizabeth
21-15-9          21-15-9
Thruster       Med Ball Cleans
Pull Ups        Dips

You need to write your times and all modifications down.

Elite Competition Class


1) Overhead Squat
15 Mins
5 x 3 Snatch Balance + OHSQ @50% of SN 1RM

2) Snatch 15 Mins
4×5
Touch and go, Increasing load each set

2)Conditioning
6 Rounds
7 Power Cleans 155/110
30 Double Unders

9/16/17

The Challenge is here! Come and see us, Complete Nutrition from Biometrics and JJ for the nutrition kick off. Biometrics will be open from 9:30 – 12:00. Open Gym 10:00 – 12:00. Seminar will begin at 12:30 and probably run about 30 minutes.

 

Team of 3 Metcon:

300 DU or singles – split

150 DB Snatch (50/35) – split

400 M run (everyone) – togther

150 KBS (53/35) – split

30′ HS Walk (Scale to wheelbarrow walk) – each

150 Pull-Ups – split

30 Cal Row – each

9/15/17

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After the Nutrition Seminar this Saturday there is a non-profit event to support our local Law Enforcement and Firefighter/EMS. Tickets can be purchased at https://www.lctix.com/guns-n-hoses-boxing-tournament

 Come see Men and Women law enforcement and first responders battle head to head in the Guns and Hoses boxing tournament!  Presented by the FOP and IAFF, the tournament is put on to benefit the benevolent fund to help financially support injured emergency responders and their family members. Purchase your tickets for a fun night and a good cause.

Doors open @ 5:00pm | Events starts @ 6:00pm

Warm Up:  5 Mins
“Stick” PVC Game

Mobility & Set Up: 10 Mins
Smash Forearms
Roll Posterior Shoulders

Strength: 10 Min
10 Min Rotating EMOM – Partner w/ another athlete and share a barbell
Odd: 4-6 Back Squat w/ a distinct pause in ACTIVE bottom position
Even: 5-10 HSPU (Hardest Variation Possible – do not need to be unbroken)

Metcon: 16 Min Cap
8 Rounds For Time:
7 TTB
1 Squat Snatch Heavy (165/115 or ~75%) or 3 Light (115/75 or ~ 60%)
7 Bar Over Burpee

Elite Competition Class

1) Back Squat 15 Mins
10 Min EMOM x 1 rep @ 90% + 10 lbs

2) Strict Press 15 mins
10 min EMOM x 1 rep @ 90% + 10 lbs

3) Conditioning

3 Rounds For Time:
20 TTB
35 Sit Ups
15 S2OH (155/110)
35 Sit Ups
20 Front Squat (155/110)