Brickhouse Blog

Wednesday 04/26/2017 – CrossFit WOD

A.3 Rounds:Forward HopsLateral High Knees (L)Lateral High Knees (R)Reverse Lunges B.3 Rounds: 4 Minutes to complete1 min High Plank + 500/450m ROW 4 Minutes to complete800m RUN 2 Minutes of Double UndersRX target is 100 repsRX+ is 150 reps Rest 2 minutes Open Brickhouse Performance to see your calculated weights

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Tuesday 04/25/2017 – CrossFit WOD

A.3 Rounds:30sec (L) high side plank30sec (R) high side plank1 min Handstand Hold1 min Rest B.Every 3 minutes for 12 minutesPush Jerk x 5 (from rack) C.5 Rounds: 45 Sec to complete Row SprintRX 15/12 calsRX+ 20/15 cals rest 1:15 2 minutes to complete8 Strict Banded PullupsRX PullupsRX+ CTB Pullup Open Brickhouse Performance to see your calculated weights

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Monday 04/24/2017 – CrossFit WOD

A.EMOM for 1010 KB swings + *Burpee(s) C.Every 1:30 for 30 minutes1 Hang Squat Clean @ 90%. Open Brickhouse Performance to see your calculated weights

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Saturday 04/22/2017 – CrossFit WOD

A.30 – 20 – 10 seconds of High side planks – R, then L30 Kipping “L” sits – 2min30 – 20 – 10 sec High side planks20 Kipping “L” sits – 2min30 – 20 – 10sec High side planks10 Kipping “L” sits – 2min B.Turkish Get Up– build to Max in 10 minutes– 1 rep = up and down with…

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Friday 04/21/2017 – CrossFit WOD

A.BURGENER WARM-UP:1. Down and “Finish”2. Elbows High and Outside3. Muscle Snatch4. Snatch Lands at 2″, 4″, 6″5. Snatch Drops SKILL TRANSFER EXERCISES:1. Snatch Push Press2. Overhead Squat3. Heaving Snatch Balance4. Snatch Balance without a dip5. Snatch Balance with a dip PVC Continuation:10 High-Pull Pause & Squat Snatch10 High Hang Squat Snatch10 Low Hang Squat Snatch B.EMOM for 10Hang Squat Snatch…

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Thursday 04/20/2017 – CrossFit WOD

A.Row Targets to Death: 45sec ON / 15sec TransitionMin 1: Row for Cals 14/10Min 4: Row for Cals 18/14Min 7: Row for Cals 22/18Min 10: Row for Cals 25/21 Only 45sec to complete, if athlete fails, he or she must do 10 burpees EMOTM until no athletes remainAthlete gets 2 min rest before next attemptMAX time for this warm up…

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Wednesday 04/19/2017 – CrossFit WOD

A.2 Rounds:Walking calf stretchHeel WalksWalking high kicksHigh Knees B.3 Rounds: 5 Minutes to complete800m RUN10 Front Squats – rest for remainder of 5 minutes 5 Minutes to complete800m RUN20 Russian KB Swings – rest for remainder of 5 minutes RX 40% 1RM Front squat; KB 2pd/1.5pdRX+ 50% 1RM Front squat; KB Big Grey/2pdFront Squats from ground Open Brickhouse Performance to…

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Tuesday 04/18/2017 – CrossFit WOD

A.Teams of 2 – 10 Minute EMOMPartner A holds High PlankPartner B does 10 Over partner burpees B.Every 2 minutes for 10 minutes6 Box Jumps + 6 Amer. KB SwingsNOTE:AHAP for both C.Every 3 minutes for 18 minutesSplit Jerk x 2 @ 90% Open Brickhouse Performance to see your calculated weights

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Your Strength Will Move The World. Your Beauty Will Change It.

Some say that you experience a fundamental change every 7 years. I’d add, it occurs most naturally when you are open to it. It certainly has been true for me. In April 2010 I taught my first official CrossFit class. That moment was a culmination of dreams that I never intended to act upon. As I child I cherished my…

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Monday 04/17/2017 – CrossFit WOD

A.Rowing Intervals 5 Rounds:30 Sec Row for Cals at speed 1300/900Rest 1:3030 Sec Row for Cals at speed 1500/1100Rest 1:3030 Sec Row for Cals at speed 1600/1200Rest 1:3030 Sec Row for Cals at speed 1800/1300Rest 1:3030 Sec Row for Cals at speed 2000/1500Rest 1:30 B.Every 3 minutes for 15 minutes3 Hang Squat Clean @ 85% Open Brickhouse Performance to see…

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