Saturday 5.19.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

Relay: Teams of 3
AMRAP 25min
12/8 Cal Row
X Barbell, 75#/55#
5 Burpee Pull-ups

Rx’d+: 95#/65# and 3 Bar/Ring Muscle-ups

X Barbell=
R1: 10 Power Cleans
R2: 10 Sumo DL High Pulls
R3: 5 Curtis P’s

10AM-12PM: Open Gym

Friday 5.18.18

Warm-up:

Coaches Choice

Strength / Accessory:

1a) 4×10 Behind the Neck Shoulder Press
Start with 45#/35#, small jumps in weight if needed

1b) 4×10 DB Row, 10R/10L

Rest approximately 3min after each super set

Conditioning:

AMRAP 13min
50 Alt. DB Snatch, 35#/20#
40 Burpees
30 Toes to Bar
20 Hand Release Push-ups

Rx’d+:
50#/35# and 20 HSPUs (instead of HR Push-up)

Thursday 5.17.18

Warm-up:

Coaches Choice

Workout:

“Coach OT’s Cardio Blast” (v3)
5 Rounds, 45sec work  / 15sec rest
45/15 Max Cal Row
45/15 Max Cal Ski
45/15 Max Cal Bike
45/15 Max Rep Ab-mat Sit-up

Score is reps/cals

Skill:

Pistol Squats
Coach led Drills & Progressions
Then:
Accumulate 20-40 total reps (not for time)

Wednesday 5.16.18

Warm-up:

Coaches Choice

Strength:

3-Position Power Clean + 1 Jerk
(High Hang – Hang – Floor + jerk )
Build to a heavy single

Conditioning:

3 Rounds
10 Clean & Jerks, 95#/65#
400m Run

Rx’d+:
135#/95#

Tuesday 5.15.18

Announcements:

Road Closure(s):
Our street (16th) will be closed from 7am today (Tuesday) to 7am Wednesday for re-surfacing.
Parking will be tough, but you should be able to find a spot next door or across the street, and if needed……Walmart.
Colfax will be closed Sunday May 20th for the Colfax Marathon.
An alternate route is advised if coming from south of Colfax

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

Prep:
We will be doing Murph prep on Sundays for the next 2-weeks.
No need to sign-up, this will be free and in conjunction with the 9am Sunday coached class.


Warm-up:

Coaches Choice

Strength:

Dead Lift
Build to a moderate 3rep

Conditioning:

AMRAP 15min
60 Double-unders
30 Wall Balls, 20#/14#
15 Dead Lifts, 165#/115#
Rx’d+:
245#/165#

Monday 5.14.18

Announcements:

Road Closure(s):
Our street (16th) will be closed from 7am Tuesday to 7am Wednesday for re-surfacing.
Parking will be tough, but you should be able to find a spot next door or across the street, and if needed……Walmart.
Colfax will be closed Sunday May 20th for the Colfax Marathon.
An alternate route is advised if coming from south of Colfax

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

Prep:
We will be doing Murph prep on Sundays for the next 2-weeks.
No need to sign-up, this will be free and in conjunction with the 9am Sunday coached class.


Warm-up:

Coaches Choice
Prep Complex:
2 Power Snatch + 2 Hang Power Snatch + 2 OHS
Warm-up to each of your working weights

Conditioning:

AMRAP 3min
18 Burpee Box Jumps, 24″/20″
18 Overhead Squats, 45#/35#
Max Calorie Row

-3min Rest-

AMRAP 3min
15 Burpee Box Jumps, 24″/20″
15 Overhead Squats, 65#/45#
Max Calorie Row

-3min Rest-

AMRAP 3min
12 Burpee Box Jumps, 24″/20″
12 Overhead Squats, 75#/55#
Max Calorie Row

-3min Rest-

AMRAP 3min
9 Burpee Box Jumps, 24″/20″
9 Overhead Squats, 95#/65#
Max Calorie Row

Score is total Calories Rowed

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

Page 2 of 24912345...102030...Last »

Announcements