Friday 1.18.19

Warm-up:

Coaches Choice

Prep:
Front Squat
Take 2-3sets to build to your working weight

Workout:

“Sea Legs”
3 Rounds
500m Row
12 Front Squats, 115#/80#
21 Box Jump Overs, 24″/20″

Rx’d+:
155#/105#

Thursday 1.17.19

Warm-up:

Coaches Choice

Strength:

Shoulder Press
Take 4-5 sets to build to a heavy 5Rep

Conditioning:

AMRAP 13min
10 Toes to Bar
10 Shoulder Press 75#/55#
100ft Lunge

Rx’d+:
Strict Toes to Bar
95#/65# Shoulder Press

Wednesday 1.16.19

Announcements:

CrossFit Kids Winter Program:
Kicks-off this week!
Tuesdays & Thursdays @5pm

6-Week Olympic Lifting Program:
Kick-off Monday, January 21st @5pm
Click HERE to sign-up!


Warm-up:

Coaches Choice

Prep:
Deadlift

Workout:

“Frank the Tank”
AMRAP 5min
50 Wall Balls, 20#/14#(Buy-in)
12 Dead Lifts, 185#/135#
12 Burpee Over Bar

-Rest 5:00-

AMRAP 5min
35 Wall Balls, 20#/14#(Buy-in)
9 Dead Lifts, 225#/155#
9 Burpee Over Bar

-Rest 5:00-

AMRAP 5min
20 Wall Balls, 20#/14#(Buy-in)
6 Dead Lifts, 275#/185#
6 Burpee Over Bar

Scale deadlift with:
135#/95#
155#/105#
185#/135#

Last done: 9.13.17

Notes:
How to: Do 50 Wall Balls (Buy-in) then do as many rounds/reps as possible of 12 DL + 12 BoB, same concept for the other two 5min sections.
Score is total reps completed (Wall ball reps WILL NOT count toward score).

Tuesday 1.15.19

Announcements:

CrossFit Kids Winter Program:
Kicks-off this week!
Tuesdays & Thursdays @5pm

6-Week Olympic Lifting Program:
Kick-off Monday, January 21st @5pm
Click HERE to sign-up!


Warm-up:

Coaches Choice

Prep:
Power Clean
Push-jerk

Workout:

“Chain Reaction”
3 Rounds
21/15 Calorie Row
21 Pull-ups

Directly Into…

3 Rounds
9 Power Cleans, 115#/80#
9 Push Jerks, 115#/80#

Rx’d+:
Equal Cal Assault Bike
7 Pull-ups + 7 Toes to Bar + 7 Chest to Bar (instead of 21 Pull-ups)
155#/105# Barbell

Monday 1.14.19

Announcements:

CrossFit Kids Winter Program:
Kicks-off this week!
Tuesdays & Thursdays @5pm

6-Week Olympic Lifting Program:
Kick-off Monday, January 21st @5pm
Click HERE to sign-up!


Warm-up:

Coaches Choice

Prep Complex:
3 Hang Power Snatches + 3 OHS
2-3sets building to your workout weight, then 1-2sets over your working weight (over warm-up)

Workout:

“Double Date”
AMRAP 15
15 Hang Power Snatches, 95#/65#
60 Double Unders
15 Overhead Squats, 95#/65#
30/21 Calorie Row

Scaling Options:
65#/45#
90 Single-unders
Front Squat instead of OHS

Sunday 1.13.19

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

AMRAP 18min
27/21 Cal Row
21 Russian Kettle Bell Swings, 53#/35#
15 Kettle Bell Goblet Squats, 53#/35#
9 Burpee Pull-ups

Rx’d+:
70#/53#
5 Muscle-ups (for 9 Burpee Pull-ups)

10AM-12PM: Open Gym

Announcements