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Archives for : August2017

Friday, 9.1.17

End your week strong! Come finish your work here, AM or PM.

 

 

Deadlift

10@50%

10@60%

6×6@70%

*hands must follow bar to floor

 

21min every 3min on 3 mins.

200m run

10 front squats 135/95 65%

10 T2B

*adjust reps to ensure a rest time every round

Thursday, 8.31.17

Say hello to the new faces in your class! Be sure to offer a helping hand.

 

 

600m run

30 kb swings 53/35

25/20 push ups

30 kb snatch tot/alt

20 burpees

25/20 push ups

30 OHWL w/ KB alt.

25/20 push ups

600m run

Wednesday, 8.30.17

Evening classes only today:

330OG

530

630

730

 

 

3 position snatch (LH, MH, HH)

spend 5mins to work up to 70-75%,

then, 3 reps every 2 mins on 2 mins for 10 mins total.

 

5 rounds

15 wallballs 20/14

10 cleans 135/95 60%

100m run

 

 

Tuesday, 8.29.17

Reminder: we have 730pm class for a couple more weeks on Tues, wed and thurs.

 

 

Back squat Squat

10@50%

8@6)%

6×6@70%

 

21-18-15-12-9

Snatch 115/75 65%

DB step up 24/20 –30/20# ea. alt.

Monday, 8.28.17

BB Rodeo is October 7th. Find your teammates.

 

 

4 rounds

10/7 strict HSPUs

30sec rest

10/7 Strict pullups

30sec rest

 

20min AMRAP

8 pullups

10 box jumps 24/20

12 goblet squats 53/35

14 lunges w kb tot/alt

100m run

Sunday, 8.27.17

rest day

 

 

meal prep

take care of your muscles

fly a kite maybe

Saturday, 8.26.17

BB club 9am

open to unlimited members

 

 

Snatch Balance

5min to work to 70%, then:

5×3@70%

OHS

5min to work up to 75%, then:

5×3@75%

Muscle Snatch

8×3@50%

After, 15min cap to find heavy 2 rep snatch.

Friday, 8.25.17

Dont miss your last workout of the work week!

 

 

Before the wod:

10mins of upper body mobility

Practice better elbow extension, shoulder blade function, arm ROM behind the head, etc. Pain free is key.

 

WOD:

“Jack”

20min AMRAP

10 push press 115/75

10 kb swing 53/35

10 box jumps 24/20

 

 

Thursday, 8.24.17

Join us in Barbell Club this Saturday, 9am.

 

 

4 rounds

5 pistols each leg*

30sec rest

10/7 strict pull ups

30sec rest

*banded, off a box, goblet squat

 

WOD

4 rounds

3/2 rope climbs*

50 air squats

300m run

*4x pull & squat

 

 

Wednesday, 8.23.17

If you want your child to buiild total body strength, coordination and other skills, sign them up for CrossFit Kids! Today is the last day for sign ups.

 

 

WOD

35 wallballs 20/14

25 pullups

25 cleans 135/95

25 STO

25 cleans

25 pull ups

35 wall balls