Friday 3/22/19
METCON OPEN WOD 19.5 For time: 33-27-21-15-9 Thrusters (95, 65) C2B Pull-ups 20:00 Cap Scaled: (65, 45) (Jumping Pull-ups)
Thursday 3/21/19
STRENGTH Front Box Squat: 8 x 3 @60-65% of 1RM Front Squat from 12/17, every 60s. METCON 5 Minutes of: Russian Swings (70, 53) Rx+: (Band Resisted Russian Swings) 5 Minutes of: TGU (athlete choice of weight) 5 Minutes of: Sled Push x 100 ft. intervals (moderate...
Wednesday 3/20/19
STRENGTH 1a) Shoulder Press: 4 x 5. Rest 45s. 1b) 1-Arm DB Rows: 4 x 10 ea. Rest 45s. METCON ”Jumanji” AMRAP 15: 20 Hang Power Cleans (95, 65) 20 Thrusters (95, 65) 20 Burpees L3: (75, 55) L2: (65, 45) L1: (Empty Bar) (10 reps per movement)
Tuesday 3/19/19
GYMNASTICS SKILL CYCLE, WEEK 3 EMOM 10: MINUTE 1: 10-20s L-Sit Hold MINUTE 2: 20s Chest Facing Wall Handstand Hold METCON Each for quality, perfect reps: 5 Rounds of 60s/30s off: 1a) Wall balls (20, 14) 1b) Double Unders 1c) Row, Bike, Ski Erg for Calories 1d)...
Monday 3/18/19
STRENGTH Back Squat Clusters: 4 x 2.2.2 (15s). Rest 2:00 METCON ”Abs of Steel” For time: Buy in: 50 T2B Then, 50 Front Rack Walking Lunges (115, 75) 12:00 Cap Rx+:(135, 95) L3: (95, 65) L2: (Knee Lifts) (75, 55) L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular...
No Regular Classes tomorrow
St. Patrick's Day CrossFit Total & Potluck Brunch Starts @ 10AM We lift, then we eat
Friday 3/15/19
Open Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees M 95 lb. W 65 lb. Time cap: 12 minutes
Thursday 3/14/19
STRENGTH Deadlift + Power Clean + Squat Clean Complex: 5 x 2 + 1 + 1 @85% of 2/25, every 90s. METCON Row, Bike, Sled Push 10 x 30s on/60s off.
Wednesday 3/13/19
STRENGTH 1a) Close Grip Bench Press: 4 x 5. Rest 45s. 1b)Strict Chin-ups: 4 x 5. Rest 45s. METCON For time: 9-15-21 Hang Power Snatch (95, 65) T2B *400 Meter run after each set Rx+:(115, 75) L3: (75, 55) L2: (65, 45) (Knee Lifts) L1: (Empty Bar) (Abmat Sit-ups) *16:00...
Tuesday 3/12/19
GYMNASTICS SKILL CYCLE, WEEK 2: EMOM 12: MINUTE 1: 20s Hollow Hold MINUTE 2: 20s Handstand Hold MINUTE 3: 10-15 Inverted Rows w. 1 ct pause, pronated grip. MINUTE 4: 50 Ft. Bottoms-up KB Carry each side Rx+:(20s Handstand Walking for interval #2) METCON AMRAP 14 with...
Monday 3/11/19
STRENGTH (15:00 - 35:00) Barbell Glute Bridge: 5 x 5. Rest 90s. METCON ”Barn Burner” For time: 40 Power Cleans (115, 75) 30 Thrusters (115, 75) L3: (95, 65) L2: (75, 55) L1: (75, 55 25 Reps of each) 9:00 Time Cap
Friday 3/8/19
Open Workout 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50-lb. dumbbell, 24-in. box Time cap: 10 minutes