Blog Archives: General

Thursday, July 7th 2016

Crossfit

A) Front squat 4×6, starting at 65% of 1RM and ascending weight each set.

Perform 3 seated box jumps after each working set

B) 2×5 mins on 5 min off: 1000m row + max rep power cleans (95/65lbs)

*Scale row down to 900m if can’t be finished in under 4:20 aka slower than 2:10 pace

Rx-Plus

135/95lb power cleans

Metcon class

A) Partner I-go-you-go for 5 rounds each : 5 db deadlifts -5 db front squats-5 db push press-10 db thrusters-14 10m shuttle sprints

*partner goes through entire complex while other partner rests

Wednesday, July 6th 2016

Crossfit

A) 3 rounds: 20 wallballs-15 box jumps (24/20″)-20 kb swings (53/35lb)

B) Every 75 secs for 12 rounds: 1) barbell strict press 8 reps 2) double kb front rack lunge 10-14 total reps 3) strict pullups/weighted pullups 5-10 reps

Rx-Plus

Heavy wallball (30/20lb) or high target (11/10ft)

Metcon class

A) 3 rounds: Burpee broad jump 2x rig-Bear crawl 2x rig-Walking lunge 2x rig-75 double unders.

Rest 5-10 minutes.

B) 3 rounds 10 burpee pullups-30 air squats.

Tuesday, July 5th 2016

Crossfit

A) 6 min EMOM: 5-10 kipping HSPU

B) 30-20-10 deadlift (155/105lbs)-bar over burpee

*After each round, strip weights off barbell and carry weights around rig 2x. Then put plates back on and resume workout. If you can’t carry weights in one trip, do it in two trips.

Rx-Plus

A) 5-10 kipping deficit HSPU B) 185/135lb

Metcon class

10x300m run +8-14 russian kb swings + 8-14 pushups. Go every 4 minutes.

Monday, July 4th 2016

HOLIDAY CLASS SCHEDULE

8;30am-9:30am-10:30am only!

Lumberjack 20

20 deadlifts (275/185)

Run 400m

20 kb swings (70/53lb)

Run 400m

20 Overhead squats (115/75lbs)

Run 400m

20 burpees

Run 400m

20 chest-to-bar pullups

Run 400m

20 box jumps (24/20″)

Run 400m

20 db squat cleans (45/30lb)

Run 400m

Friday, July 1st 2016

Crossfit

A) 5x100m sprint-easy walk back to start

B) 3 rounds: 4 power snatches-4 squat snatches (135/95lb)-4 rope climbs

Rx-Plus

155-175lb/105-125lb

Metcon class

4 rounds of

farmers carry 200m (53/35lb kbs) + 25 kb swings + 20 sit-ups + 10 strict pullups

Thursday, June 30th 2016

Crossfit

A) Find a heavy single back squat in 20 minutes. Then do 1x max reps @80% of A.

B) Complete as many rounds as possible in 12 minutes of 40 double unders-15 pushups-10 db box step overs (35/25lb) (*or 35/26lb kbs)  to a 20/18″ box

Rx-Plus

24/20″ box

Metcon class

In style of “Chief” 6 rounds 3 min on/ 1 min rest

6 slam balls 3 push ups 9 air squats

Wednesday, June 29th 2016

Crossfit

A) 21-15-9 db hang squat clean (50/35lb) /toes to bar

B) Every 75 secs for 12 rounds:

1) straight leg romanian deadlifts-8-10 reps 2) bar dips/weighted dips 8-10 reps

3) 10 db pullovers

Rx-Plus

21-15-9-6-3

Metcon class

A) Row 1000m + 40 burpees. Rest 3 minutes. Row 750m + 30 burpees. Rest 2 minutes. Row 500m + 20 burpees. Rest 1 minutes. Row 250m + 10 burpees. *As reps/distance decreases, pace and intensity should get higher

Tuesday, June 28th 2016

Crossfit

A) 6 min EMOM: 5-10 kipping pullups or chest to bar pullups

B) 30 min AMRAP:

20 front rack lunges (10/side)(95/65lbs)-400m run-20 OH squats-500m row

Rx-Plus

A) alternating EMOM of 5-10 CTB pull-ups and 3-6 bar muscle ups B) 115/75lbs

Metcon class

40 min EMOM:

1) 6 burpee db box step overs (20″/18″)  2) 10-20 jumping lunges + 10 hollow rocks 3) 12-20 wallballs 4) run 200m 5) rest

Monday, June 27th 2016

Crossfit

A) 10 min EMOM: 3 touch and go power cleans (ascending weight if form is consistent)

B) 3 rounds: 20 thrusters (95/65)-15 HSPU

*Penalty for breaking thrusters is 5 bar over burpees.

*Penalty for breaking HSPU is 3 burpees (not bar over).

Rx-Plus

115/75lbs and 20 HSPU

Metcon class

Cindy: 20 min AMRAP of 5 pullups-10 pushups-15 air squats.

Rest 5 minutes.

Then Annie: 50-40-30-20-10 double unders/sit-ups

*Or triple # in single unders

Friday, June 24th 2016

Crossfit

I go-you-go 30min AMRAP:

10 burpees + 10 toes to bar + 12 push jerk (95/65)

*Scale to V-ups if 10 toes to bar takes too long

*One person goes through entire complex before next person goes

Rx-Plus

135/95lb

Metcon class

Fight gone bad style workout: 5 1-minute rounds, 6 stations

1) wallballs 2) calorie row/bike 3) mountain climbers 4) slamballs 5) 10m shuttle sprints

6) rest