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Click here to check out our new site!

http://www.crossfitvise.com

Thursday 150723

Vise/Vise Downtown

-Strength-

Push Press, 3 x 5
super set with 
Strict weighted pull-up, 3 x 5

Heavier than 150625

-Conditioning-

Complete the following for time:
20 Box Jumps, 30/24
20 Pull-ups
15 Box Jump Overs, 24/20
15 Chest-2-bar Pull-ups
10 Burpee Box Jumps, 24/20
10 Bar Muscle-ups

-Gymnastics-

6 minutes, volume accumulation
5 ring dips with 2 second tempo, 2 seconds down and 2 seconds up
5 Strict toes-2-bar

Post all results to SugarWOD.

#tbt Granite Game 2014

Wednesday 150722

Vise/Vise Downtown

Workout of the Day

Work Your Weaknesses Wednesday

Skill: Pistols

Check out the following videos:

https://www.youtube.com/watch?v=HRNVFib5YeA

https://www.youtube.com/watch?v=tXDyWBqHGvM

https://www.youtube.com/watch?v=VRaH9OeTzHs

https://www.youtube.com/watch?v=BZHdEWVLiag

https://www.youtube.com/watch?v=S51b6Pf_aU8


Drill: Every minute on the minute for 10 minutes:  Choose a number of pistols to complete each minute, and increase until you are unable to maintain the primary points of performance.  

For example: 
Minute 1: 2 pistols
Minute 2: 4 pistols
Minute 3: 6 pistols
Minute 4: 8, etc. pistols.  

Ask a coach for assistance  

Post all results to SugarWOD

Looking good Ali!  Fore!!

Tuesday 150721

Vise/Vise Downtown

-Weightlifting-

Squat Snatch - 6 sets x 2 reps @ 85% of heaviest single on 150623

Complete on a 90 second clock. 

Long socks required today.

-Conditioning-

Complete as many reps as possible in 10 minutes of:
30 Double Unders
7 Bar Facing Burpees
7 Hang Power Cleans, 185/115

-Midline-

Three rounds, not for time of:
20 GHD Sit-ups
1:30 Plank

Post all results to SugarWOD.

Thanks to everyone who joined us for the annual golf outing!

Monday 150720

Vise/Vise Downtown

-Strength-

Back Squat, 2 x 5.  Use the drop set weight from last week.

Complete on a 3 minute clock.

Then,
1 x Max reps

-Conditioning-

Every 3 minutes for 4 rounds of:
Run 200 meters
25 Wallballs, 30/20
Rest remainder of 3 minutes.

-Gymnastics-

6 minutes of:
8 Hollow/Arch swings + 4 Chest-2-bar pull-ups + 4 kipping pull-ups

If you have been using a reduced rep scheme on this complex for the past 2 weeks, try to increase the reps this week.

No Butterfly. This should be a strong, controlled kip, the way a gymnast would do it, focusing on maintaining tension through the movement. Carry that tension into the Chest-to-Bar Pullups and Pullups. Sets must be unbroken to work on carryover from the tap swing to the pullup variations. Your goal is perfect mechanics, not completing as many sets as possible.

Post all results to SugarWOD.

Friday 150717

CrossFit Vise/Vise Downtown

-Weightlifting-

Deadlift - 3 sets x 3 reps
First set heavier than 150703

Please wear long socks.

-Conditioning-

Complete the following in teams of 2-3, with 1 person working at a time.  Complete runs together.
100 Kettlebell Swings, 2/1.5
400 meter run
100 Wall Balls, 20/14
400 meter run
80 Burpees
400 meter run
100 Wall Balls, 20/14
400 meter run
100 Kettlebell Swings

Post all results to SugarWOD.

https://www.facebook.com/events/1630607737161092/?action_history=null

Thursday 150716

Vise/Vise Downtown

-Strength-

Bench Press, 3 x 5
Superset with
Single Arm Dumbbell Row
-Conditioning-

As many reps as possible in 10 minutes:
100 meter run
8 Chest-to-bar pull-ups
100 meter run
8 Handstand push-ups


-Gymnastics-

Every minute on the minute for 8 minutes:
1 strict Muscle Up

or 1-3 kneeling progressions
Click here for demo

Post all results to SugarWOD.

Join us for endurance class, 630 pm Monday, Tuesday, Thursday, and Friday nights.