Saturday 5.25.19

Memorial Day Workout: “Body Armor”
Sign-up now for our Memorial Day Workout on Monday, May 27th
Food, drinks, and fun planned for post-WOD!
Click HERE for details and sign-up!


9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

21-15-9
Hang Power Snatch
200m Run
OHS
200m Run

Rx’d:
75#/55#

Rx’d+:
95#/65#

Cash-out:

1-Mile Run

10AM-12PM: Open Gym

Friday 5.24.19

Memorial Day Workout: “Body Armor”
Sign-up now for our Memorial Day Workout on Monday, May 27th
Food, drinks, and fun planned for post-WOD!
Click HERE for details and sign-up!


Warm-up:

Coaches Choice

Strength:

Deadlift
Take 5-7sets to build to a heavy 1Rep
Use Rep sequence: 5-4-3-2-1-1-1…

Conditioning:

10-9-8-7-6-5-4-3-2-1
Toes to Bar
20-18-16-14-12-10-8-6-4-2
(2x) KB Deadlift

Rx’d:
53’s/35’s

Rx’d+:
70’s/53’s

*use equivalent DB weights if needed  

 

Thusday 5.23.19

Warm-up:

Coaches Choice

Conditioning:

With a 20min running clock, teams of 4-6 complete the following:
5min Battle Rope (switch every 20sec)
5min Prowler Push, 45’s/25’s
5min Tire Flips
5min Burpee Pull-ups

Teams will start at different stations.
Two athletes may work at same time.

Score number of tire flips and burpee pull-ups

Cool Down:

3-4 Rounds, NFT, NFS
25 Hollow Rocks
60sec-90sec Farmer Hold
25-30 Banded Good Mornings

Wednesday 5.22.19

Warm-up:

Coaches Choice

Strength:

1) Front Squat
Take 4-6sets to build to a heavy 1Rep
Use Rep sequence: 4-3-2-1-1-1…

2) Hang Squat Clean
Take 4-6sets to build to a heavy 1Rep
Use Rep sequence: 4-3-2-1-1-1…

Conditioning:

“Dirt Nap”
3 Rounds
15 Hang Squat Cleans
15 Lateral Burpees

Rx’d: 75#/55#

Rx’d+: 115#/80#

Tuesday 5.21.19

Announcements:

Memorial Day Workout: “Body Armor”
Sign-up now for our Memorial Day Workout on Monday, May 27th
Food, drinks, and fun planned for post-WOD!
Click HERE for details and sign-up!


Warm-up:

Coaches Choice

Strength:

1) Push-press
Take 4-6sets to build to a heavy 1Rep
Use Rep sequence: 4-3-2-1-1-1…

2a) Alt. DB Curl to Press (Arnold Press)
2x10ea

2b) Banded Tricep Extension
2×25-30

Workout:

AMRAP 12min
9 (50ft) Shuttle Sprints
3 Rounds
12 Pull-ups
15 Push-ups

Rx’d+:
Strict Pull-ups

Monday 5.20.19

Announcements:

Memorial Day Workout: “Body Armor”
Sign-up now for our Memorial Day Workout on Monday, May 27th
Food, drinks, and fun planned for post-WOD!
Click HERE for details and sign-up!


Warm-up:

Coaches Choice

Prep:
1) Snatch High Pull, 3×3, building to your workout weight
2) Power Snatch, 2×3 at workout weight

Workout:

5 Rounds on the 5min mark
30 Air Squats
20/15 Cal Row
7 Power Snatches

Rx’d: 115#/85#

Score is slowest round

Announcements