Sunday 8.20.17

10AM-12PM: Sunday Funday Open Gym

Warm-up:

Athletes Choice

Workout:

50-40-30-20-10
Cal Row
100ft Walking Lunge

Saturday 8.19.17

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

Relay: Teams of 3-4
AMRAP 25min
100m Run*
7 DB Clean/Snatch, 50’s/35’s
50ft Bear Crawl*
7 Jump Squats
50ft Sprint

*Next Athlete can start when current athlete is done with 50ft Bear Crawl

2pt for 100m Run
1pt per 25ft

Round 1 DB Clean
Round 2 Alt. DB Snatch
Round 3 DB Clean……and so on 

Rx’d+:
50ft Sand Bag Bear Crawl, 50#/35#
7 Sand Bag Front Squats 

10AM-12AM: Open Gym

Friday 8.18.17

Warm-up:

Coaches Choice

Strength:

Hang Power Clean
Warm-up as needed, then
3-3-3-3-3 ascending

Conditioning:

“The Good Life”
3 Rounds
500m Row
12 Burpees
21 Box Jumps, 24″/20″

20min time limit

Last done: 10.31.16

Thursday 8.17.17

Warm-up:

Coaches Choice

Barbell Prep:
Dead Lift
Warm-up to your working weight

Workout:

2 Rounds
25 Dead Lifts
50 Wall Balls, 20#/14#
1000m Row /  Run

Scaled: 135#/95#
Rx’d: 155#/105#
Rx’d+ 185#/135#

Round 1 you will Row
Round 2 you will Run (or vice-versa depending on class size or weather)

Wednesday 8.16.17

Warm-up:

Coaches Choice

Strength:

Hang Power Snatch
Warm-up as needed, then
3-3-3-3-3 ascending

Conditioning:

15-10-5
KB Swing
Toes to Bar

800m Run

5-10-15
KB Swing
Toes to Bar

Rx’d: 53#/35#
Rx’d+: 70#/53# and Run done with 50#/35# Sand Bag 

18min time limit

Tuesday 8.15.17

Warm-up:

Coaches Choice

Barbell Prep:
Thruster
Warm-up to your working weights

Workout:

AMRAP 3min
21/15 Calorie Row
21  Burpee Over Bar
Max Rep Thrusters

-Rest 3min-

AMRAP 3min
18/12 Calorie Row
18 Burpee Over Bar
Max Rep Thrusters

-Rest 3min-

AMRAP 3min
15/10 Calorie Row
15  Burpee Over Bar
Max Rep Thrusters

-Rest 3min-

AMRAP 3min
12/8 Calorie Row
12  Burpee Over Bar
Max Rep Thrusters

Rx’d:
65#/45#
75#/55#
95#/65#
115#/80#

Rx’d+:
75#/55#
95#/65#
115#/80#
135#/95#

Score is total Thrusters for all 4 AMRAPs

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