Friday 5.25.18

Announcements:

2018 Memorial Day Murph:
Day/Time/Details:
Monday, May 28th @ 10am
Food Truck (Brats and Hot Dogs)
FREE Doughnuts & Beer
Workout details click HERE
Sign-up click HERE


Warm-up:

Coaches Choice

With a 45min running clock complete the following two workouts:

Workout #1:

3 Rounds
500m Row
400m Run

Rest 3min after each round

After last round of workout #1, rest 3-5min before starting workout #2 (try to start on the top of the minute so you can mark your time easier as two separate scores will need to be recorded).

Workout #2:

For time:
1 Round “Big Cindy”
3 Rounds “Cindy”
5 Rounds “Small Cindy”

Big Cindy = 10 Pull/20 Push/30 Squat
Cindy = 5 Pull/10 Push/15 Squat
Small Cindy = 3 Pull/6 Push/9 Squat 

 

Thursday 5.24.18

Announcements:

2018 Memorial Day Murph:
Day/Time/Details:
Monday, May 28th @ 10am
Food Truck (Brats and Hot Dogs)
FREE Doughnuts & Beer
Workout details click HERE
Sign-up click HERE


Warm-up:

Coaches Choice

Prep:
Rope Climbs
Hang DB Clean & Jerk

Workout:

With a 25min running clock:
Teams of 4-5 complete 5min at each station

1) Max Cal Bike
2) Max Rep Rope Climb
3) Max Rep Tire Flip
4) Max Rep Hang DB Clean & Jerk, 50#/35#/20#
5) Max Rep Prowler Push, 45’s/25’s/empty

Notes:
Teams will start at different stations.
Two athletes may work simultaneously at each station (If team of 6-7, three athletes can work at a time, except on the  Bike).
Score will be total repetitions:
1 “rep” for every 100ft completed on Prowler Push
1 rep for every Tire Flip
1 “rep” for every Calorie

4 Up/Downs = 1 Rep Rope Climb

Wednesday 5.23.18

Announcements:

2018 Memorial Day Murph:
Day/Time/Details:
Monday, May 28th @ 10am
Food Truck (Brats and Hot Dogs)
FREE Doughnuts & Beer
Workout details click HERE
Sign-up click HERE


Warm-up:

Coaches Choice

Prep:
1) 3×3 Snatch Pulls
Build to 60%-70%

2) 3×3 Hang Power Snatch
At above weight

3) 3×3 Snatch Balence
Slightly lighter then above 

4) 1 Power Snatch + 1 OHS
Build to a moderate single
If you are dong the workout Rx’d+ build to a moderate Squat Snatch

Workout:

15-12-9
Power Snatch, 75#/55#
Overhead Squats, 75#/55#
Pull-ups

Rx’d+:
21-15-9
Squat Snatch, 95#/65#
Chest to Bar Pull-up

Tuesday 5.22.18

Announcements:

2018 Memorial Day Murph:
Day/Time/Details:
Monday, May 28th @ 10am
Food Truck (Brats and Hot Dogs)
FREE Doughnuts & Beer
Workout details click HERE
Sign-up click HERE


Warm-up:

Coaches Choice

Strength:

1) Back Squat
3×20 @ 30%

2) Dead Lift
3×20 @ 30%

Warm-up w/ 10xBar then go into your 3×20.
This is a de-load percentage and shouldn’t be taxing

Conditioning:

5 Rounds, on the 4min mark
30 Air Squats
20/14 Cal Row
10 Lateral Burpees

Score will be slowest round

Lateral Burpees will be done over a bar with 15# on each side

Monday 5.21.18

Announcements:

2018 Memorial Day Murph:
Day/Time/Details:
Monday, May 28th @ 10am
Food Truck (Brats and Hot Dogs)
FREE Doughnuts & Beer
Workout details click HERE
Sign-up click HERE


Warm-up:

Coaches Choice

Prep:
1) 4×3 Clean Pulls
Build to 60%-70%

2) 4×3 Hang Power Clean
At above weight

3) 4×3 Push-Jerk
At above weight

4) Power Clean Push-Jerk
Build to a moderate single

 

Workout:

10-9-8-7-6-5-4-3-2-1
Clean & Jerk, 75#/55#
30 Double-unders (after each round)

2:1 Single-unders

Rx’d+: 115#/80#

Sunday 5.20.18

Reminder:

The Colfax marathon is today.
An alternate route is advised if you are coming from the south…..or you can park at Home Depot and walk across the street.


9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

800m Run
5 Rounds
“Big Cindy”
800m Run

Big Cindy = 10 Pull-ups / 20 Push-ups / 30 Squats

Based on AM weather, a 1000m Row may have to be done instead

Core / Midline:

Coaches Choice

10AM-12PM: Open Gym

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