Friday 9.5.14

Warm-up:

5min Prowler Relay

No weight 50′ down, 50′ back…..no weight

Rest should be in the 3:1 area

Workout #1

3 Rounds, NFT

5 Deficit HSPU, 6″/4″
10 Bulgarian Split Squats, (2=1)

There are countless MODs for HSPU’s. Your coach will guide you in the right direction based on your skill set

Hold the split squats for 10sec on the last rep

Workout #2

AMRAP 10min

12 Front Squats, 135#/95# (from the rack)
5 Suicides

Cool Down:

Foam Roll

Thursday 9.4.14

Warm-up:

5 Indoor Laps or SS Run

Then:

PVC Movement Prep

BB Complex:

6 Dead Lifts +
6 Hang Power Cleans +
6 Front Squats +
6 Push Press +
6 Thrusters

You will be working in groups of 2-3 starting with the following warm-up sequence:

Bar (45#/35#), 75#/55#, 95#/65#……then 2 sets at your choice of weight.

Workout:

10 Rounds

12 Burpees
12 Pull-ups

Mod for pull-ups will be a single ring ring row today

20min time limit

Wednesday 9.3.14

Warm-up:

Jump Rope

1:00min Alternating Foot Singles
1:00min Fast Singles
1:00min 1xSingle 2xDouble
1:00min Doubles

Then:

50ft Knee Tuck/Lunge/Straight Leg DL/Pistol or 4 Squats

Workout #1:

3 Rounds, Not For Time (NFT)

3 Leg Less Rope Climbs
10 Pistols (2=1)

Mod for Leg Less Rope Climb:
1) 3 Rope Climbs w/legs
2) 5 Up/Downs

Mod for Pistol: 

1) 10 Assisted Pistol, using arms holding on to pull-up Rig
2) 40 Squats

Workout #2

AMRAP 10min

50 Double Unders or 100 Fast Singles
15 Box Jumps, 30″/24″
15 Over the Shoulder Slam Ball Cleans, AHAP

Cool Down:

Banded Hamstring Stretch

Tuesday 9.2.14

Warm-up:

5x 30sec Row/ 30sec Rest

Damper at 0,3,5,7,10

Then:

15 PVC Good Mornings
10 PVC Sumo DL High Pulls

Strength:

Sumo DL High Pull

5x 45#/35# (Bar)
5x 75#/55#
5x 95#/65#
5x 115#/75#
5x 135#/95#

You will be working in groups of 2-3 with, 90sec rest between weight increases, your coach will tell you when to go.

Get as far as you can on the ladder, when you can’t do any more weight stay there for the remained of the sets (if you fail drop to lower weight for remainder of sets)

Conditioning:

1K Row
75 American KB Swings, 53#/35#
1K Row

Notes:

If you did Loredo yesterday this is going to be a recovery workout. You will Row at Damper 3 and do 75 Russian KB Swings with plenty of rest/breaks on the way to 75.

If you are fresh from missing the beat down. Do the workout Rx’d and Row at Damper 7.

Cool Down:

Couch Stretch
Pigeon Stretch

1:00min each leg, each stretch

Monday 9.1.14

9am and 10am: Labor Day Loredo!

Please arrive early. We will brief you on the workout and take you through a short warm-up. There will be a 45min time limit for this WOD.

9am and 10am will be the only class times for the day. Also, if you are on a 2x/week or 3x/week membership this day will not count toward your weekly class allotment.

Workout:

Six Rounds

24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run

Loredo

 U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Sunday 8.31.14

12:00pm: CrossFit Class

Warm Up:

Coach’s choice

Workout:

10 Stations

1.) 3 x :30 on/:30 off, Battle Ropes

2.) 3 x :30 on/:30 off, Burpees (hell style with plank)

3.) 3 x :30 on/:30 off Ski Erg

4.) 3 x :30 on/:30 off, Ring Rows (hell style with ring hold)

5.) 3 x :30 on/:30 off, Box Jumps

6.) 3 x :30 on/:30 off, Sit-Ups (hell style with leg raise hold)

7.) 3 x :30 on/:30 off ,Wall Balls

8.) 3 x :30 on/:30 off, Farmer Carry (hell style with KB hold)

9.) 3 x :30 on/:30 off, Row

10.) 3 x :30 on/:30 off, Sled Pull

1pm: Open Gym

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