SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Clean Party 3.0 EMOM for as long as possible: 1 Clean *Start at 100# less than your 1RM, or the empty bar, whichever is greater. Add 5# every minute. If you miss a load, then you must reset by exactly 20# and continue working up again.Continue reading “Training December 11th – 17th”
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Training December 4th – 10th
SUNDAY Sunday Fun Day! 3 pm surprise WOD MONDAY Back Squat: 20 min to find a 3RM Stone Load Medley: 20 min to find your fastest time TUESDAY Find a 2 RM Thruster from a rack -then- 10 rounds: 30 seconds of Burpees Rest 30 seconds 30 seconds of Thrusters @ 105#/70# Rest 30 secondsContinue reading “Training December 4th – 10th”
Training November 27th – December 3rd
SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY “The Mooch” AMRAP 9 3 Back Squats @ 225/155# 6 Pullups 9 Pushups *Rx+: Don’t use a rack. -Immediately after conclusion of AMRAP- 5 x 50m Hill Sprints TUESDAY 15 minutes to find a 1RM in the complex: 1 Snatch + 2 Overhead Squats -then- 15Continue reading “Training November 27th – December 3rd”
Training November 20th – 26th
SUNDAY Sunday Fun Day 3 pm Surprise WOD MONDAY “Obstacle Course” 10 Rounds for Time: 1 Tire Flip @ heavy 2 Over the Plyo Box (m: 24″, f: 18″) 1 Over the 4′ Wall 1 Crawl Under the barbell 1 Roll Over the pullup bar Cash out: 1 Rope Climb (15′) *If you’re a littleContinue reading “Training November 20th – 26th”
Training November 13th – 19th
SUNDAY Sunday Fun Day 3 pm Surprise WOD! MONDAY Bench Press Week 8 Find a 1RM Bench Press -then- Find a 1RM Front Squat TUESDAY “Cindy Sandwich” 8 min AMRAP 5 Pullups 10 Pushups 15 Squats -10 minutes to find a 1RM Deadlift 8 min AMRAP 5 Pullups 10 Pushups 15 Squats WEDNESDAY 5 RoundsContinue reading “Training November 13th – 19th”
Supertotal
This is a 12-week cycle designed to prepare you for a supertotal meet. A supertotal meet combines weightlifting and powerlifting to compete snatch, clean and jerk, squat, bench press, and deadlift all in the same day. If you can do well at a supertotal meet, you are probably a beastly, well-rounded lifter, which is whatContinue reading “Supertotal”
November 2016 Newsletter
CrossFit Impulse November Newsletter Fundamentals We can custom schedule Fast Track and Fundamentals courses to fit your schedule. Your friend that keeps promising to start next week just lost another excuse. Call, email, and send your friends our way. We schedule free intros throughout the week and pride ourselves on making everyone of any abilityContinue reading “November 2016 Newsletter”
Training November 6th – 12th
SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Bench Press Week 7 15 min to find a 2RM Bench Press -then- EMOM5 2 reps @90% of 2RM -then- Front Squat 3 sets x 5 reps *Try to meet or exceed your top weight from last Monday for all sets. TUESDAY E2MOM for 10Continue reading “Training November 6th – 12th”
Power Program Ending
The power program in its current form is coming to an end…or at least a transition. To better understand, here’s where we’ve been and where we’re going. The power program was born in 2013. We had just taken a team to the Southeast Regionals in 2012. There I saw first-hand what it would take toContinue reading “Power Program Ending”
Training October 30th – November 5th
SUNDAY Sunday Fun Day 3 pm Surprise WOD MONDAY Bench Press Week 6 15 min to find a 3RM Bench Press -then- EMOM5 3 reps @85% of 3RM -then- Front Squat 3 sets x 5 reps *Try to meet or exceed your top weight from last Monday for all sets. TUESDAY For time: 50Continue reading “Training October 30th – November 5th”