Thursday 11.15.18

Warm-up:

Coaches Choice

Prep:
Rope Climbs

Workout:

AMRAP 18min
25/18 Calorie Row
12 Dumbbell Snatches, 50#/35#
3 Rope Climbs

Modify Rope Climbs with:
12 Jumping Rope Pulls, 12 Pull-ups, 12 Plank Pulls, or mixture 

Wednesday 11.14.18

Warm-up:

Coaches Choice

Strength:

Front Squat
Build to a heavy single
*3-second pause at bottom

Conditioning:

“Breaking Bad”
250m Row
2-4-6-8-10
Front Squat, 115#/80#

Rx’d+:
165#/110#

Tuesday 11.13.18

Announcements:

Rowing Club Kick-off:
Saturday, Nov. 17th 10am-11am
Sign-up HERE
Note: If you miss the kick-off for Rowing Club you can still participate in future classes.


Warm-up:

Coaches Choice

Prep:
Power Snatch
Take 3-4sets of 3-4reps to build to a moderate weight (over-warm-up)

Workout:

“Rush Hour”
5 Rounds, on the 4min mark
15/12 Cal Row
12 Lateral Barbell Burpees
6 Power Snatches, 95#/65#

Rx’d+:
Equal Cal Assault Bike (21/15 AirBike)
and
135#/95# PS

Score = Slowest Round

Monday 11.12.18

Announcements:

Rowing Club Kick-off:
Saturday, Nov. 17th 10am-11am
Sign-up HERE


Warm-up:

Coaches Choice

Strength:

1a) Push-press
5×3 (ascending or across)

1b) 2xDB Bent Over Row
5x 8-10reps

Conditioning:

“Jackie”
1000m Row
50 Thrusters, 45#/35#
30 Pull-ups

Sunday 11.11.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

“Clockwork”
AMRAP 20min
28/20 Cal*
12 Box Jumps, 24″/20″
21 Ab-mat Sit-ups

*Cals can be done Bike, Row, Ski, or mixture

10AM-12PM: Open Gym

Saturday 11.10.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

“Iron Fist”
AMRAP 30min
60/50 Cal Row
50 Dead Lifts
40 Hang Power Cleans
30 Push-jerks

Increase weight each round by 20#/10#

Rx’d start at 75#/55#
Rx’d+ start at 95#/65# and equal cal Assault Bike (100/70 Air Bike)

10AM-11:30AM: Kettlebell Clinic

10AM-12PM: Open Gym (Red Room)

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