A. Ring Rows – 3×8
Modify to make 8 reps challenging; elevate feet, plate on chest
B. Renegade 2 Rounds:
40 calorie row
30 double DB hang snatch (20s/35s – if there aren’t enough you can use a slightly heavier weight and do single alternating)
20 double DB clean and jerks
10 muscle ups (scale to C2B, pull-ups, ring rows)
Open Gym/ Yoga
A. Warm up deadlift
B. “Marston”
20 min AMRAP:
1 deadlift (285/405)
10 toes-to-bars
15 bar-facing burpees
*scale DL weight to 80-85% of max
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.
A. 10 minutes to find a max height box jump
B. “Catch 22”
5 rounds for time:
1 min max calorie row
DB Thruster (25/35)
Complete 40 reps each round.
For example, if you row 20 calories in the minute, you must compete 20 thrusters before moving onto round 2.
A. Pump sesh
3 supersets:
10 DB bench press
10 double DB bent over row
Rest as needed between sets
B. “Lord of the Thighs”
10 rounds for total time, you go/I go with partner (5 rounds each)
8/12 calorie bike
10 hang power snatch (55/75)
8/12 calorie bike
A. Back Squat – 3 reps every 2:00 for 10 min (5 sets)
Start at ~70% and work up
B. “David Hopperfield”
For row time and total time:1k row buy in
Rest 1 min, then:
25 – 20 – 15 – 10 – 5 DB goblet step-back lunge
50 – 40 – 30 – 20 – 10 Lateral hops over DB
A. 2 Power Clean + 2 Push Jerk
Work to a heavy complex of 2 power cleans then 2 jerks
B. “Broken Grace”
For time:
30 Power Cleans
30 Push Jerks (95/135)
A. Strict pull-up progression
6 unbroken strict pull-ups OTM for 8 minutes
B. “Buzz the Tower”
AMRAP 20
100m run
10 air squats
100m run
10 push ups
100m run
10 sit ups
Open Gym/Yoga
We have officially survived and recovered from Day Light Savings Time. For many of us, it was a reminder that we don’t get enough sleep. Spring is here and in typical Ohio fashion we are experiencing crazy variations in weather. The sunshine and warmer temperatures have us excited to be outside. With outdoor activities in mind, our April Member of the Month is a lover of the outdoors – Katie Christopher.
Katie started CrossFit because she wanted to get healthy again. She tried working out on her own, but was struggling to stick with it. She joined Utility about 7 months ago. She likes that all she had to do it show up and do whatever “crazy workout” is planned. She also likes that her brother Brady joined with her, helping hold her accountable. Katie typically attends the 6:30 pm class. For her, the hardest part was walking through the door for the first time, once she did, she didn’t regret it. Katie told us that she thinks, “all the coaches are amazing and the members are super friendly. Sometimes it is difficult, but there’s always someone to cheer you on and help you keep pushing. It’s more than just a place to work out.”
Katie has been married to her husband Cody for about 3 years. Together they have an amazing little boy named Alachi. They also have 3 great dogs; Chief, Copper and Todd. She has a degree in Criminal Justice and works for the Medina SPCA. She told us that she loves her job and it fits with her passion for helping animals.
Katie prefers movements involving the clean. Her least favorite is overhead squats. Like many CrossFitters, she is not a fan of running. Telling us that it doesn’t matter if its 2 miles or 100 meters, she does not like to run. Recently, she had a clean PR of 125 lbs. and she is working on achieving pull-ups.
Her favorite food is spaghetti, favorite color is black, and she used to be a night owl but her son has forced her to learn to be a morning person. She prefers sweet over salty, chicken not beef, dessert over booze, she will put the toilet paper on under but isn’t bothered by either direction. Her dream vacation destination is the Grand Canyon.
Katie enjoys hiking, boating, fishing and most any outdoor activity. Her favorite activity is simply hanging out with her husband and son. She loves the artist Braden Barrie (SayWeCanFly), who is an acoustic artist from Canada.
Katie, we appreciate your work ethic and your ever-present smile, keep up the strong work!
A. Weighted Strict Dip 4-4-4
B. Europe
10,9,8,7….1
Ring Dip
Kettlebell Swing 35/53
100m run after each round
