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Saturday 170923

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OPEN – PERFORMANCE – FITNESS

EMOM 7
2 Power Cleans (Climbing)

TEAM WORKOUT

“Mind Eraser – TEAM”
AMRAP 30:
7 Power Cleans (52.5/35)
7 Burpees
200 Meter Run

*one person working at a time

RX+= PC (60/40)
Fitness = PC (42.5/30)

INDIVIDUAL WORKOUT

“Mind Eraser”
AMRAP 20:
7 Power Cleans (52.5/35)
7 Burpees
200 Meter Run

RX+= PC (60/40)
Fitness = PC (42.5/30)

Friday 170922

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Open/Performance/Fitness

One Complex = 1 Pausing Front Squat (2 second Pause) + 1 Front Squat (no pause)

On the Minute x 7

Set #1 – 1 Complex @ 50% of 1RM Front Squat

Set #2 – 1 Complex @ 55% of 1RM Front Squat

Set #3 – 1 Complex @ 60% of 1RM Front Squat

Sets #4-7 (4 Sets)
Build to a heavy complex – but not a max.

Conditioning

OPEN
“Blitzen”
5 Rounds:
20/15 Calorie Row
10 Thrusters (52.5/35)

PERFORMANCE
“Blitzen”
5 Rounds:
20/15 Calorie Row
10 Thrusters (42.5/30)

FITNESS
“Blitzen”
5 Rounds:
20/15 Calorie Row
10 Thrusters (35/25)

Rowing substitutes today:

  • 15 x 10m Shuttle Run
  • 15/12 Calorie Assault Bike.

Thursday 170921

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OPEN
“Pump House” 
For Time:
15-12-9-6-3
Strict Ring Dips
Strict Pull-ups
200 Meter Run*

*Following each round

PERFORMANCE
“Pump House – Performance” 
For Time:
15-12-9-6-3
Strict Double Box Dips
Strict Pull-ups
200 Meter Run*

*Following each round

FITNESS
“Pump House – Fitness” 
For Time:
15-12-9-6-3
Strict Bench Dips
Strict Ring Rows
200 Meter Run*

*Following each round

Tuesday 170919

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OPEN 

Gymnastics Conditioning
15 Strict Handstand Push-ups
rest 1 min
12 Strict Handstand Push-ups
rest :45
9 Strict Handstand Push-ups
rest :30
6 Strict Handstand Push-ups
rest :15
6 Strict Handstand Push-ups

PERFORMANCE  

Gymnastics Conditioning
15 Handstand Push-ups
rest 1 min
12 Handstand Push-ups
rest :45
9 Handstand Push-ups
rest :30
6 Handstand Push-ups
rest :15
6 Handstand Push-ups

FITNESS

Gymnastics Conditioning
20 Hand Release Push-ups
rest 1 min
20 Hand Release Push-ups
rest :45
15 Hand Release Push-ups
rest :30
10 Hand Release Push-ups
rest :15
10 Hand Release Push-ups

OPEN – PERFORMANCE – FITNESS

“SHRED IT”

1 Round for Time:
80 Double-Unders
80 Air Squats
800 Meter Run
400 Meter Sandbag/Weighted Run (24/16kg)
40 Kettlebell Swings (32/24)
25/18 Calorie Assault Bike

– If we do not have a Sandbag, complete the run with a KB at 24/16kg.
– If we are using a rower, complete 35/25 calories.

 

Monday 170918

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OPEN
“Always Remembered”
Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs (18 City)
11 Bear Complexes (60/40)
Cash-Out: 2977 Meter Row

PERFORMANCE
“Always Remembered”
Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs/18 Chest to Bar Pull Ups
11 Bear Complexes (52.5/35)
Cash-Out: 2977 Meter Row

FITNESS
“Always Remembered”
Teams of 2:
Buy-In: 1500 Meter Row
4 rounds:
18 Seated Rope Pulls/ 36 Ring Rows
11 Bear Complexes (42.5/30)
Cash-Out: 1500 Meter Row

Movement Substitutions:

Rope Climb:

Cut Reps
Half Climbs
Seated Rope Pulls (2:1)
Chest To Bar Pull Ups (2:1)
Ring Rows (4:1)

Bear Complex

1 Bear Complex:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Friday 170915

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9 Sets of 1 Tempo Front Squats
There are (3) pauses in each repetition.
3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.

Sets 1-3 – 1 Rep @ 53% 1RM Front Squat

Sets 4-6 – 1 Rep @ 58% 1RM Front Squat

Sets 7-9 – 1 Rep @ 63% 1RM Front Squat

OPEN
“Snake Bite”
For Time:
21-15-9
Squat Snatch (42.5/30)
Chest to Bar Pull-ups

PERFORMANCE
“Snake Bite”
For Time:
21-15-9
Power Snatch 35/25)
Overhead Squats (35/25)
Pull-ups

FITNESS
“Snake Bite”
For Time:
15-12-9
Power Snatch (30/20)
Overhead Squats (30/20)
Pull-ups/Ring Rows

Thursday 170914

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OPEN – PERFORMANCE – FITNESS

Teams of 2:

2 Rounds of:

  • 1500m Row
  • 800m Sandbag Run

Goat Work

On the Minute for 10:

  • Odd Minutes – “Goat” #1
  • Even Minutes – “Goat” #2

“Goat” – CrossFit slang for a movement we have difficulty with.

Examples: Double-Unders, Ring Dips, Overhead Squats, Snatch, Rowing, Burpees

Choose two “Goats” to work on today. Coaches will have great suggestions in class.

 

Wednesday 170913

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OPEN (RX+)
“Frank the Tank”
1) AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (85/60)
12 Lateral Barbell Burpees
Rest 5:00

2) AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (100/70)
9 Lateral Barbell Burpees
Rest 5:00

3) AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (125/85)
6 Lateral Barbell Burpees

PERFORMANCE (RX)
“Frank the Tank”
1) AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (70/50)
12 Lateral Barbell Burpees
Rest 5:00

2) AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (85/60)
9 Lateral Barbell Burpees
Rest 5:00

3) AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (100/70)
6 Lateral Barbell Burpees

FITNESS
“Frank the Tank – Fitness”
1) AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (60/40)
12 Lateral Barbell Burpees
Rest 5:00

2) AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (70/50)
9 Lateral Barbell Burpees
Rest 5:00

3) AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (85/60)
6 Lateral Barbell Burpees