Langley Square Shopping Center
19 W Mercury Blvd, Hampton

Join Our Interest List!

Call us now!
(757) 775-6075


   

  • This field is for validation purposes and should be left unchanged.



Saturday, October 1st, 2016 WOD

assault-bike-so-bad

ATHLETE

“Team WERK”

Teams of 3:
AMRAP 25:
40 Calorie Assault Bike
50 Clean & Jerk (95/65)
40 Calorie Assault Bike
50 Clean & Jerk  (135/95)
40 Calorie Assault Bike
50 Clean & Jerk  (155/105)
40 Calorie Assault Bike
Max Clean & Jerk (185/135)

COMPETITOR

A.  Snatch*
Doubles at 60, 70, 75 and 80%, then to a heavy single for the day.
*All sets are drop from the top. Heavy doesn’t mean max!

B.  Clean and Jerk*
Doubles at 60, 70, 75 and 80%, then to a heavy single for the day.
*All sets are drop from the top. Heavy doesn’t mean max!

C.  Back Squat
A.  1×4 at 78%,
B.  1×1 at 83%,
C.  1×4 at 78%
D.  1×1 at 86%

D.  Conditioning
Teams of 3:
AMRAP 25:
50 Calorie Assault Bike
50 CJ (95/65)
50 Calorie Assault Bike
50 CJ (135/95)
50 Calorie Assault Bike
50 CJ (155/105)
50 Calorie Assault Bike
Max CJ (185/135)

Read More

Friday, September 30th, 2016 WOD

ATHLETE

A. Back Squat: Take 90% of your 1RM and use that as your “training number.” All your calculations will be based off that number. If you do not have a 1RM Back Squat, please find that number today. Be sure to take appropriate rest before your last two sets! These percentages are the same as last Friday–see if you can get extra reps on the AMRAP this week!
5 reps @ 75%
3 reps @ 85%
1++ reps @ 95%
AMRAP @ 75%

B. “Mighty Mouse”
AMRAP 18:
30 Thrusters (95/65)(75/45)(65/35)
30 Box Jumps
30 Calorie Row
30 Toes-to-Bar

COMPETITOR

A. AMRAP 18:
30 Thrusters (95/65)
30 Box Jump Overs, 24/20
30 Cal Row
30 T2B

B.  Skill Conditioning
300 Double Unders for time

Read More

Thursday, September 29th, 2016 WOD

beachwodsitups

ATHLETE

A. Skill Work: Rope Climbs/Rope Get-ups/Rope Knees to Chest
For those who already have rope climbs:
EMOM10
1 Rope Climb + 10 AbMat Situps

B. “Man on the Run”
12 min Ascending Ladder
1 DB Man-Maker*
1 Shuttle Run**
2 DB Man-Maker
2 Shuttle Run
3 DB Man-Maker
3 Shuttle Run

*There are many different versions of Man-Makers but for our purposes today, a man-maker will be comprised of the following exercises while holding dumbells: Pushup, Row each arm, Jump Feet In wide to squat position, Stand up and Press. Push-up and row can be done on knees if necessary.

**One Shuttle Run is 10m down, touch the floor, 10m back.  If you are unable to shuttle run due to injuries, you will be doing increasing bike sprints =).

C. Optional Post WOD Cashout:  Max L-sit x 3, Resting 1:00 between attempts

GYMNASTICS SKILLS & DRILLS

A. Skill Work: Rope Climbs/Rope Get-ups/Rope Knees to Chest

EMOM10
1 Rope Climb or 2-3 Get-ups + 10 AbMat Situps

B. 5-4-3-2-1
Wall Climbs
Burpee Strict Pull-up
Pistols (each Leg) or Pistol progression or Air Squat x 3
*0:30 L-sit between sets

Read More

Wednesday, September 28th, 2016 WOD

dtevendoubleunders

ATHLETE

A. Double Under/Jump Rope Skill Work

B. “Jump City”
1 Round:
800m Run/Row
80 Double-unders
21 Hang Power Cleans (135/95)(115/85)(95/65)

2 Rounds:
400m Run/Row
40 Double-unders
15 Hang Power Cleans

3 Rounds:
200m Run/Row
20 Double-unders
9 Hang Power Cleans

COMPETITOR

A.  Clean and Jerk*
1.  1×3 at 60%,
2.  1×3 at 70%,
3.  3×3 at 75%
*All reps are drop from the top

B.  Conditioning
1 Round:
800 Meter Row
80 DU, 21 HPC (135/95)
2 Rounds:
400 Meter Row
40 DU, 15 HPC (135/95)
3 Rounds:
200 Meter Row
20 DU, 9 HPC (135/95)

C.  Gymnastics Conditioning
2 Rounds of:
2 mins of max rep Ring Muscle ups
1 mins of max rep Strict HSPU
2 mins of max rep C2B Pull ups
1 min of max kipping HSPU

Read More

6 Week Lifestyle Challenge Online Log Sheet for Week 1!

6-Week Lifestyle Challengers!  Congratulations!  You have completed week one!  Only five left to go!  Here is your online log sheet for Week 1.  Please submit asap!  Thanks!

https://docs.google.com/forms/d/e/1FAIpQLSeMtoaWvG7Lt6KIOasBQ-g_eJbmDQiskU40eoJj0hiGzNZXqQ/viewform?c=0&w=1

Read More

© 2014 CrossFit Stimulus.
All Rights Reserved.



Home  |  Getting Started  |  Location  |  Class Schedule   |  Events  |  Yoga  |  Resources  |  About Us  |  Privacy Policy