WORKOUT-11/26/14

Pistol Pete hanging out

Pistol Pete hanging out

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

14 minute amrap:

2k row

-then amrap of-

5 Front Squats 155/105#

7 Ring Dips

Cash out – 4 xx :30 Dead bug Holds

STRENGTH

Basic: Power Clean 5×3 (+2.5#) , 3 x max effort Chin-up , 1:45 L-Hang

Intermediate: Sumo Deadlift 5rm (+10#) , 3 x max effort Chest to Bar Pull-ups

ENDURANCE

“Jerry”

1 mile run

2k row

1 mile

**HOLIDAY SCHEDULE**
WEDNESDAY 11/26 – NORMAL
THURSDAY 11/27 – 9AM CLASS (CHILDCARE AVAILABLE) , 10AM TEEN, OPEN GYM 10AM-12PM
FRIDAY 11/28 – 930AM CLASS (CHILDCARE AVAILABLE) , 930-11 OPEN GYM , 11AM-1PM SPORTS DAY AT LAKE PLACID NEIGBORHOOD PARK. 430PM CLASS , 430PM WEIGHTLIFTING CLASS.
SATURDAY/SUNDAY – NORMAL SCHEDULE

WORKOUT-11/25/14

Nancy - Overhead Squats

Nancy – Overhead Squats

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Hang Power Clean 3 rep max

-then-

10-9-8-7-6-5-4-3-2-1

Hang Power Clean 135/95#

Pull-ups

*post loads and times to comments.

**HOLIDAY SCHEDULE**
WEDNESDAY 11/26 – NORMAL
THURSDAY 11/27 – 9AM CLASS (CHILDCARE AVAILABLE) , 10AM TEEN, OPEN GYM 10AM-12PM
FRIDAY 11/28 – 930AM CLASS (CHILDCARE AVAILABLE) , 930-11 OPEN GYM , 11AM-1PM SPORTS DAY AT LAKE PLACID NEIGHBORHOOD PARK. 430PM CLASS , 430PM WEIGHTLIFTING CLASS.
SATURDAY/SUNDAY – NORMAL SCHEDULE

WORKOUT-11/24/14

Maria - Sunday Funday at TakeOver

Maria – Sunday Funday at TakeOver

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

8 Minute Amrap of:

60 Bar facing burpees

30 Overhead Squats 115/75#

10 Calorie row

*post scores to comments.

Cash out – 3×15 GHD Sit-ups

STRENGTH

Basic: Back Squat 3×5 (+5#) , Press 3×5 (+2.5#) , Russian Twist 3×10 (5#)

Intermediate: Back Squat 5-5-5 , 2 x Max effort Strict Handstand Push-ups @ 8″ Deficit

ENDURANCE

6 x 400 meter run (2 minute rests)

-then-

Overhead Squat 5-5-5

HOLIDAY EVENTS AT CTO

Tonya at CTO's last "All Girl's WOD"

Tonya at CTO’s last “All Girl’s WOD”

Sunday December 7th the TakeOver crew is hosting two fun events. Coach Gillian will kick things off in the morning with CTO’s 2nd annual “All Girls WOD”. Details are below…

Join us and the coaches at CrossFit TakeOver for Girls Gone WOD*Holiday Edition!

When: Sunday, December 7 – check-in begins at 9:15 am
Where: CrossFit Takeover
Why: To celebrate our strength & donate to a good cause – there is no entry fee, but are asking for donations to go to Chesapeake Fire Department’s Adventure Intervention Mentor Program. It is a program that helps at risk kids – all the mentors are fire fighters with the Chesapeake Fire dept. The program is all volunteer and we are only able to run by grants or donations.
Be sure to dress up in your best holiday outfits – there will be [lululemon] prizes for the best costumes!
Stay tuned for more details. A Google doc for heat sign up will be available soon.

2013 CTO Christmas Party at Havana

2013 CTO Christmas Party at Havana

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Sunday evening join us at Havana Great Neck for The TakeOver Christmas Party. The entire restaurant is ours from 5pm-9pm so please join us for food (a special event menu is provided) and drinks. Family and friends are welcome to attend.

**LEVEL 1 TRAINER PRACTICE & YOGA WITH MARIZA 9AM**

 

SATURDAY WORKOUT

Amy D!

Amy D!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

ATTENTION! LEVEL 1 TRAINER PRACTICE THIS SUNDAY 9AM.

**TAKEOVER TEEN 10AM. OPEN GYM 10AM-12PM. INTRO WOKROUT 11AM**

WORKOUT OF THE DAY

“3 Wise Men”

4 minute amrap of:

5 Hang Squat Snatch 135/95#

10 Burpees over the bar

-2 minute rest-

4 minute amrap of:

10 power cleans 135/95#

20 pullups

-2 minute rest-

4 minute amrap of:

15 Box Over Jumps 24/20″

30 wallball shots 20/14#

*post scores to comments.

“Three Wise Men”

WORKOUT-11/21/14

Mike Jones

Mike Jones

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Complete 10 Rounds for time:

10- Ring Rows

10- Dynamic Push-ups

10- Overhead Walking Lunge 45/35

-then-

$ out: 3×10 Weighted Back Extensions

STRENGTH

Basic: Back Squat 3×5 (+5#) , Pull-ups 3 x max effort , Floor Wiper 3 x max effort

Intermediate: Clean 1rm, 3×1 @80% , Close Grip Bench 5-5-5

ENDURANCE

5k Run Time Trial

Close Grip Bench 5-5-5

**WEIGHTLIFTING WITH COACH BRIAN TONIGHT AT 630PM**

WORKOUT-11/20/14

Beth - Atlas Stones

Beth – Atlas Stones

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**YOGA WITH MARIZA & TAKEOVER TEEN @ 530PM**

WORKOUT OF THE DAY

500 meter row – max effort!

-then-

Complete for time:

200 meter run

20 Deadlifts 185/125#

200 meter run

15 Deadlifts 225/155#

200 mete run

10 Deadlifts 275/185#

200 meter run

5 Deadlifts 315/215#

*post times to comments.

 

WORKOUT-11/19/14

Coach Sara & Coach Kbo taking on last week's handstand workout

Coach Sara & Coach Kbo taking on last week’s handstand workout

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Back Squat 5rm

-then-

7 x 50 meter run

*rest as needed between rounds.

Cash out: 4×1 – Ground to Shoulder + 2 Squats with Atlas Stones

STRENGTH

Basic: Deadlift 5rm, Bench Press 3×5 (+2.5#) , :90 L-Hang

Intermediate: Sumo Deadlift 5rm (+10#) , 3 x Max effort Strict Chest to bar pullups

ENDURANCE

7 rounds for time:

200 meter Shuttle SPrint (4x25m)

7 Dumbbell Front Squat 55/45#

**Weightlifting with Coach Brian at 630pm**

 

WORKOUT-11/17/14

Luigi!

Luigi!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Complete 5 rounds for time:

20 Wallball Shots 20/14#

20 Alternating Dumbbell Snatches 55/45#

*post times to comments.

STRENGTH

Basic: Back Squat 3×5 (+5#) , Chin-up 3 x max effort , Russian Twist 3×10 (+5#)

Intermediate: Back Squat 5-5-5 , Handstand Push-up 2 x max strict (6″ deficit)

ENDURANCE

4 x 400 meter runs (:90 rest)

-then-

Back Squat 3-3-3