Saturday 1.12.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

Teams of 3
For Time (30 Minute Time Cap)
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans, 75#/55#
30 Toes to Bar
30 Thrusters. 75#/55#

100/75 Calorie Row

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans, 95#/65#
30 Toes to Bar
30 Thrusters, 95#/65#

100/75 Calorie Row

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans, 115#/80#
30 Toes to Bar
30 Thrusters, 115#/80#

Rx’d+:
95#/65#
115#/80#
135#/95#
and Equal Cals Assault Bike

10AM-12PM: Open Gym

Friday 1.11.19

Warm-up:

Coaches Choice

Prep:
Wallball
SDLHP
Box Jump
Push-press
Row

Workout:

“Fight Gone Bad”
3 Rounds
1:00 at each station
Wallballs, 20#/14#
KB Sumo Deadlift High Pull, 70#/53#
Box Jumps, 20″
Push Press, 75#/55#
Cal Row
Rest

Score is total reps and cals

Last done 10.16.17

Thursday 1.10.19

Warm-up:

Coaches Choice

Workout:

“Layaway”
AMRAP 18min
30 Ab-Mat Sit-ups
20 x 10m Shuttle Sprints
10 Alternating DB Snatches, 35#/20#

Rx’d+:
50#/35#

Cool Down:

Coach led stretch

Wednesday 1.9.19

Warm-up:

Coaches Choice

Strength:

Complex: Front Squat
1 Pausing Front Squat (2-Count) + 1 Front Squat
Take 5-7sets to build to a heavy complex

Conditioning:

“Satans Whiskers”
3 Rounds
10 Pull-ups
10 Front Squats, 135#/95#
10 Burpees

Rx’d+:
165#/110#

Tuesday 1.8.19

Announcement:

Noon Class:
Tuesday’s and Thursday’s (12pm)
Starts today!


Warm-up:

Coaches Choice

Strength:

Bench Press
Build to a heavy 3Rep

Conditioning:

Teams of 2
AMRAP 15min
50/35 Cal Row
200 Double-unders
50/35 Cal Bike
50 Angel Press, 35’s/20’s

1:1 SIngle-unders

Rx’d+:
50’s/35’s

75/50 Cals on Airbike

Divide work as follows:
Calories (Rower and Bike)
Men: 15/15/10/10
Women: 10/10/8/7

Airbike:
M:20/20/18/17
W: 15/15/10/10

Jump Rope:
50/50/50/50

Angel Press:
5-15reps then switch

Monday 1.7.19

Announcement:

Noon Class:
Tuesday’s and Thursday’s (12pm)
Starts tomorrow!


Warm-up:

Coaches Choice

Strength:

Hang Power Clean
Build to a heavy 2Rep

Conditioning:

“DT”
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155#/105#

Announcements