Friday 2.22.19

6AM & 9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

“19.1”
AMRAP 15min
19 Wall Balls, 20#/14#
19 Cal Row


4PM-7PM: Friday Night Lights

Heat Times:
4:00pm
4:25pm
4:50pm
5:15pm
5:40pm
6:05pm
6:30pm <—Last Heat

Max of 10 athletes per heat

Warm-up:

Athletes Choice

Workout:

“19.1”
AMRAP 15min
19 Wall Balls, 20#/14#*
19 Cal Row

10′ target Men
9′ target Women

Thursday 2.21.19

Warm-up:

Coaches Choice

Strength:

Bench Press
Take 5-7sets to build to a heavy 3rep

Conditioning:

Partner “IWT”

3 Rounds
Partner 1:
45sec Work*
15sec Rest/Transition
2:00min Max Cal Row

Partner 2:
Rest

*Work:
Round 1: Burpee DB Cleans 
Round 2: DB Renegade Rows, 2=1
Round 3: DB Devil Press

Men: 35# DB’s
Women: 20# DB’s

Score is total reps of Work plus total cals rowed for the team

IWT = Interval Weight Training

Wednesday 2.20.19

Warm-up:

Coaches Choice

Prep Complex:
2 Power Snatches +
2 OHS+
2 Hang Power Cleans
1-2 acclimation sets, then 2 sets at working weight of the prep complex

Workout:

AMRAP 15min
5 Power Snatches, 75#/55#
10 Overhead Squats 75#/55#
15 Hang Power Cleans, 75#/55#
20/15 Calorie Row
50 Double-unders

1.5 Single-unders (75)

Rx’d+:
115#/80# Barbell

Tuesday 2.19.19

2019 CrossFit Open:

Starts Friday!
We will be doing the Open workouts on Fridays.
6am and 9am will be treated like a regular class.
“Friday Night Lights” will go from 4pm-7pm.
‘FNL’ will be done similar to how we have done it in the past with heats going every 20-30min (depending on the workout).
You will be responsible for getting your name on the board, warming yourself up, and being ready to go at the start of your heat time.
‘FNL’ will be open to all, whether you are signed-up for the Open or not.


Warm-up:

Coaches Choice

Strength:

Deadlift
Take 5-7sets to build to a heavy 3rep

Conditioning:

“Dead Ahead”
4 Rounds
21 Deadlifts, 95#/65#
15 Box Jump Overs, 24″/20″
9 Push Jerks, 95#/65#

Rx’d+:
135#/95# Barbell

Monday 2.18.19

2019 CrossFit Open:

Starts Friday!
We will be doing the Open workouts on Fridays.
6am and 9am will be treated like a regular class.
“Friday Night Lights” will go from 4pm-7pm.
‘FNL’ will be done similar to how we have done it in the past with heats going every 20-30min (depending on the workout).
You will be responsible for getting your name on the board, warming yourself up, and being ready to go at the start of your heat time.
‘FNL’ will be open to all, whether you are signed-up for the Open or not.


Warm-up:

Coaches Choice

Workout:

“Meatball”
75 Wallballs
35/25 Cal Row
10 Rounds of “Cindy”*

Rx’d+:
Equal Cal Assault Bike (50/35 Airbike)
10 Rounds of “Strict Cindy”
Strict Cindy =
Strict Pull-ups
Honest Push-ups and Squats (pause for a one-count at the completion of each rep to ensure ROM integrity) 

*If doing Rx today sill focus on challenging yourself with strict pull-ups, even if it’s one rep every round.
Also, prioritize honest push-ups and squats. 

 

Sunday 2.17.19

2019 CrossFit Open:

Starts Friday!
We will be doing the Open workouts on Fridays.
6am and 9am will be treated like a regular class.
“Friday Night Lights” will go from 4pm-7pm.
‘FNL’ will be done similar to how we have done it in the past with heats going every 20-30min (depending on the workout).
You will be responsible for getting your name on the board, warming yourself up, and being ready to go at the start of your heat time.
‘FNL’ will be open to all, whether you are signed-up for the Open or not.


9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout #1:
3 Rounds
75 Double-unders
50 Air Squats
25/18 Calorie Row

When all athletes are finished, rest 6min, then:

Workout  #2:
AMRAP 8min
100′ Walking Lunge
25 Hollow Rocks

Reps will count toward B&G Challenge 

10AM-12PM: Open Gym

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