Friday 8.8.14

Warm-up:

5min Prowler Relays

No weight, 40′ down, 40′ Back

Then:

Wall Ball Demo and Warm-up

Workout #1:

4 Rounds

1:00min Max Rep Wall Ball
1:00min Max Rep Lateral Stick Jump
2:00min Rest

Score will be total reps Wall Ball and Stick Jump

Workout #2:

5 Rounds

P1: 80′ (40′ Down/40′ Back) Burpee Broad Jumps
P2: Plank Hold

P1 does 80ft BBJ’s while P2 holds a locked out plank. Then switch, P2 80ft BBJ’s, P1 Plank Hold. That will equate one round, repeat 4 more times.

20min time limit

Thursday 8.7.14

“Share the PAIN Days” Round 2……Get SOME!

Warm-up:

2min Easy Indoor Run

Then:

Teams of 2 complete the following

Standing 12ft or more from each other

P1: 10 Ball Slams, Throw to partner on 10th
P2: 10 Ball Slams, Throw to partner on 10th

P1:  10 Goblet Squats, Throw to partner on 10th
P2:  10 Goblet Squats, Throw to partner on 10th

P1: 5 Over the Shoulder Slam Ball Cleans, Throw to partner on 5th
P2: 5 Over the Shoulder Slam Ball Cleans, Throw to partner on 5th

P1/P2: 10 Slam Ball Tosses (total), full squat required

P1/P2: 10 Side Slam Ball Tosses (total), Right
P1/P2: 10 Side Slam Ball Tosses (total), Left

Workout #1:

21-15-9

Plate 2 OH, 45#/25#
Lunges, w/plate OH, 45#/25#, 2=1
V-ups

15min time limit

Workout #2:

Teams of 2

AMRAP 10min (or 100, which ever happens first)

Ball Slam Burpees

Wednesday 8.6.14

“Share the PAIN Days” Kicks off today!!

Warm-up:

3-5min Suicide Relay

Then:

Squat, Hand Release, Sit-up and Box Jump demo sesh

Then:

2x 30sec Squat/30sec Squat Hold
1min Rest
2x 30sec H.R. Push-up/30sec Plank Hold

Workout #1:

AMRAP 12min

10 H.R. Push-ups (or Clapping Push-ups)
15 Squats (or Knee Jumps)
20 Sit-ups (or Toes 2 Bar)

Workout #2

5 Rounds

P1: 25 Box Jumps or Step-ups, 20″/16″ only
P2: Slam Ball Hold Over Head

P1 does 25 BJs while P2 holds a SB over head. Then switch, P2 25 BJs, P1 Slam Ball Hold. That will equate one round, repeat 4 more times.

20min time limit

Tuesday 8.5.14

Reminder: “Share the PAIN Days” kick off this Wednesday. We have a lot of fun stuff planed for this week. Don’t miss out, it’s gonna be AWESOME! For more details click here or here.

Also, if you are on a 2x/week or 3x/week membership you may come 5x this week!! Enjoy!!

Warm-up:

3min Easy Indoor run

Then:

5 Wall Squats (5 Count)
10 Squat (2 Count)
5 Jump Squat
5 Dip Jumps

Then:

Power Clean/Shoulder 2 OH Warm-up

Strength:

EMOM for 10min

2 Power Cleans + 1 Shoulder 2 OH @ 60%

Then:

Squat Clean Thruster Warm-up, 3×3

Conditioning:

“2.0”

21-15-9

Squat Clean Thruster, 95#/65#
Pull-ups

Monday 8.4.14

Reminder: “Share the PAIN Days” kick off this Wednesday. We have a lot of fun stuff planed for this week. Don’t miss out, it’s gonna be AWESOME! For more details click here or here.

Also, if you are on a 2x/week or 3x/week membership you may come 5x this week!! Enjoy!!

Warm-up:

3min Easy Jump Rope (singles, doubles or triples)

Then:

50ft Knee Tuck/Lunge/SLDL

15 Push-ups

50ft Knee Tuck/Lunge/SLDL

15 Clapping Push-ups

Strength:

1a) Dumbbell Bench Press, 3×10-15reps, AHAP

1b) Walking Lunge, 3x200ft

2) Barbell Complex Warm-up, 3 reps of each movement

Conditioning:

Complete as many rounds of the complex in 15min

6 Dead Lifts + 6 Sumo DL HP + 6 Front Squats + 6 Push-press + 6 Back Squats + 4 Indoor Laps

Start at 75#/55# for your first round. Go up by 10’s/5’s there after if needed.

Sunday 8.3.14

12am: CrossFit Class

Warm-up:

Coaches Choice

Workout #1:

10-9-8-7-6-5-4-3-2-1

Chin-up

1-2-3-4-5-6-7-8-9-10

Ball Slam

How to do this workout…..Do 10 Chin-ups then 1 Ball Slam, then 9 Chin-ups, 2 Ball Slams. 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 (every round will equal 11 total reps).

Workout #2:

AMRAP 12min

100ft Prowler Push
100ft Bear Crawl
100ft Broad Jump

1pm: Open Gym

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