Thursday 2.20.14

Workout #1

Working in teams 2-5

As many Tire Flips as possible in 10min

Jump in/out of tire after each flip

Workout #2

90sec Max Cal Row
30sec Rest

90sec Max Rep Burpee (on to 2 45# plates)
30sec Rest

90sec Max Cal Row
30sec Rest

90sec Max Rep Pull-up
30sec Rest

90sec Max Cal Row
30sec Rest

90sec Max Rep Alternating DB Snatch
30sec Rest

Score will be total calories and total reps

Wednesday 2.19.14

Strength:

1a) 3xME DB Bench Press
1b) 3×10 Shoulder Press
1c) 3xME Dip (bench, matador or ring)

Take a couple of warm-up reps of each, then dive in to the triple set. Rest as needed between movements and rounds.

Conditioning:

4 Rounds

400m Run (Stop sign and back)
20 Push-ups
30 Sit-ups

25min time limit

Tuesday 2.18.14

Strength:

1) Jump Squats, 3×10 light and explosive

2) Front Squats, 3×3 AHAP

3) Over Head Squat Warm-up, 3×3

Conditioning:

“11.4”

AMRAP 10min

60 Bar Facing Burpees
30 OHS, 135#(95#)
10 Muscle-ups

Monday 2.17.14

Yes, we will be open today! Regular class schedule.

Strength:

1a) 3×10 Weighted Lunge, front rack, AHAP
1b) 3x Max Rep Kettle Bell High Pull

2) Power Clean warm-up, 3×3

Conditioning:

5 Rounds

:30sec Power Cleans, 185#(125#)
:30Sec Rest

:30sec Lateral Bar Jumps
:30sec Rest

:30sec Row (calories)
:30sec Rest

*Score will be combined reps and calories rowed.

Saturday 2.15.14

9am: CrossFit Class

RUN!

Then

AMRAP 20min

10 I-Push-ups
10 Weighted Step-ups
250m Row

10am: OLY/STR

1) 12min to establish a 1RM Snatch
2) 12min to establish a 1RM Clean and Jerk
3) 12min to establish a 1RM OHS
4) Conditioning???

Friday 2.14.14

Strength:

15min to establish a 2RM Front Squat
*Use rep sequence 5-4-3-2-2-2 and so on until a 2RM is established

Conditioning:

“12.4”

As many reps as possible in 12min of:

150 Wall Balls
90 Double Unders
30 Muscle-ups (or pull-ups)

*Workout from the last 2 CrossFit Games

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