Monday 10.13.14

Warm-up:

2min Indoor Run
100ft Burpee Broad Jumps

Then:

5 PVC Pass Through
10 PVC OH Lunge, 2=1
10 PVC Shoulder Press
10 PVC Dip Jumps
5 PVC Push Jerks

Barbell:

Push Jerk 5-5-3-3-2-2-1-1-1

This lift will be done from the racks. Start with the Bar (45#/35#) for your first set of 5 then increase weight following the above rep scheme. Finish with a heavy single.

Workout:

4 Rounds

45sec Row
15sec Rest
45sec Dead Hang From Pull-up Bar
15sec Rest
45sec Double Unders or Power Jumps
15sec Rest
45sec Wall Sit
15sec Rest

No score for this one, but aim for unbroken holds and high intensity efforts on the Row and DU’s

Cool Down:

Foam Roll

Saturday 10.11.14

9am: CrossFit Class

Warm-up:

Coaches Choice

Workout:

Teams of 2 complete the following

800m Run
100 Lunges (in place), 1=1
75 Plate 2 OH, 45#/25#
800m Run
75 Back Squats (from rack), 135#/95#
100 Push-ups (chin and chest 2 deck)
800m Run

10am: CrossFit Kids

10:30am: Open Gym (till 11:30am)

Friday 10.10.14

Warm-up:

5x 30/30 Row

Damper @ 0,3,5,7,10

Then, Workout Prep:

3 Rounds

3 Rope Up/Downs
5 Step-ups, 2=1, 20″
5 Box Jumps, 20″

Workout:

5 Rounds

500m Row
30 Box Jumps, 24″/20″
3 Rope Climbs

Box Jump Standard: land stand step-down

Thursday 10.9.14

Warm-up:

10min Sled Drag Relay

50′ Forward / 50′ Backward, Increasing weight over the 10min

Then:

2 Rounds

15 Arches (aka supermans)
100ft Walking Lunge

Then:

Workout Movement Prep

Workout:

AMRAP 15min

5 Push Jerks, 135#/95#
10 Dead Lifts, 135#/95#
15 American KB swings, 53#/35#

Cool Down:

Banded Hamstring (on back)
Pigeon Stretch

Wednesday 10.8.14

Warm-up:

200m Run

5 PVC Pass Through
10 PVC Good Mornings
10 PVC Trunk Twists
10 PVC Snatch Grip High Pulls
10 PVC BTN SN Grip Push Jerk
5 PVC Hang Power Snatches

Workout #1:

3 Rounds

200m Run
21 Hang Power Snatch, 75#/55#
200m Run
12 Chest 2 Bar Pull-ups

Modification options for pull-ups will be 10 Negatives or 10 Deep Single Ring, Ring Rows

Workout #2:

10min Time Limit

P1: Farmer Carry
P2: Locked out Plank

P1 starts will 100ft Farmer Carry while P2 is Planking, partners will then switch (P2: 100ft, P1: Plank). Then Increase the Farmer Carry to 200ft, 300ft and so on till the 10min is up. Work needs to be continuous, if plank is broken or KB’s set down, work stops.

Tuesday 10.7.14

Warm-up:

3min Jump Rope (Practicing Singles, Doubles and Triples)

Then:

3min AMRAP

5 Ball Slams
5 Over the Shoulder BS Clean
5 In Place Ball Slam Toss (full squat required)
5 Goblet Squats

Barbell:

1) Front Squat, 5×3 @ 80%
Warm up with 2-3sets of 3-5reps

2) Hang Squat Clean Warm-up, 3×3

Workout:

“IWT”

4 Rounds

10 Hang Squat Cleans, 135#/95# (30sec time limit)
2x (30sec Ball Slams, 30#/20#, 30sec Double Under or Tuck Jump)

2:00min Rest

Each round will be 4:30min long, if you finish the 10 Hang Squat Cleans before the 30sec is up you will have a brief recovery/transition time. If you don’t finish the 10, stop and go to the Ball Slams.

Score will be total Ball Slams and Doubles

Cool Down:

If time….. Couch Stretch and Mt. Climber

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