Sunday 10.22.17

10AM-12PM: Sunday Funday Open Gym

Warm-up:

Athletes Choice

Workout:

50 AbMat Sit-Ups, 200m Run, 100ft Prowler Push
40 AbMat Sit-Ups, 200m Run, 100ft Prowler Push
30 AbMat Sit-Ups, 200m Run, 100ft Prowler Push
20 AbMat Sit-Ups, 200m Run, 100ft Prowler Push
10 AbMat Sit-Ups, 200m Run, 100ft Prowler Push

Saturday 10.21.17

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

Teams of 3
80/60 Cal Row
100 Box Jump Overs, 24″/20″
100 Thrusters, 75#/55#
100 Pull-Ups
100 Thrusters, 75#/55#
100 Box Jump Overs, 24″/20″
80/60 Cal Row

Rx’d+:
95#/65# Thruster and Chest to Bar PU’s

If team of two:
55/40 Cal Row
70reps of BJ/TH/PU

10AM-12PM: Open Gym

Friday 10.20.17

Warm-up:

Coaches Choice

Strength:

Power Clean
Take 15min to work-up to a heavy-ish single

Conditioning:

3 Rounds
75 Double-unders
50 Air Sauts
15 Power Cleans, 135#/95#

1:1 Single-unders (attempting a double-under every 5-10rep)

Thursday 10.19.17

Warm-up:

Coaches Choice

Strength:

Bench Press
Warm-up 10xbar, acclimate as needed, then:
Work up to a heavy 5rep

Conditioning:

AMRAP 10min
200m Run
10 Burpee Pull-ups

Rx’d+: 5 Ring Muscle-ups (instead of Burpee Pull-ups)
5 Bar Muscle-ups may be done but won’t be considered rx’d+

Cool Down:

Coach led stretch

Wednesday 10.19.17

Announcement:

Fall Apparel Pre-order sheets are up!

Saturday the 21st will be the last day to put your name on the list or you can click HERE.


Warm-up:

Coaches Choice

Movement Prep:
OHS
Work-up to your working weights

Workout:

“Freedom Sauce”
AMRAP 3min
21 Overhead Squats, 75#/55#
21 Over the Bar Burpees
Max Calorie Row

-Rest 3:00-

AMRAP 3min
18 Overhead Squats, 95#/65#
18 Over the Bar Burpees
Max Calorie Row

-Rest 3:00-

AMRAP 3min
15 Overhead Squats, 115#/80#
15 Over the Bar Burpees
Max Calorie Row

-Rest 3:00-

AMRAP 3min
12 Overhead Squats, 135#/95#
12 Over the Bar Burpees
Max Calorie Row

Last Done: 11.29.16

Rx’d+:
95#/65#
115#/80#
135#/95#
155#/105#

Score is Total Calories Rowed for all 4 rounds (yes, depending on how fast you do burpees, and the weight on the bar, you might wind up with a “0” for some rounds).
Work within your skill set for the OHS. Weight should be challenging but nowhere near a 1-rep max.
Modify OHS with Front Squats based on mobility or shoulder issues

Tuesday 10.17.17

Announcement:

Fall Apparel Pre-order sheets are up!

Saturday the 21st will be the last day to put your name on the list or you can click HERE.


Warm-up:

Coaches Choice

Strength:

Deadlift
Warm-up 10xbar, acclimate as needed, then:
Work up to a heavy 5rep

Conditioning:

3 Rounds (40sec Work / 20sec Rest)
40/20 Max Rep (2x)KB Dead Lift, 70#/53#
40/20 Max Rep Ab-Mat Sit-ups
40/20 Max Cal Ski
40/20 Dead Hang (from pull-up bar in hallow position)

Athletes will start on different stations, score will be total Reps and Cals ( Subtract five (-5) points from total score for every time you break on the dead hangs during the 3 Rounds) 

Cool Down:

Coach led stretch

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