Monday 2.24.14

The first workout of the 2014 CrossFit Games Open will be announced this Thursday at 6pm (we will be streaming the live announcement of 14.1 at the gym on the projector, all are invited). We will be doing the games workouts on Friday as part of the regular programing  and Saturday at 10am. We will keep everyone in the loop if anything changes…….GET SOME!

Strength:

1) Bench Press, 3×5 @ 75%-85%
Warm-up with 2-3 sets of 5-8 reps

2) EMOM for 5min, 10 Chest to Bar Pull-ups

Conditioning:

5 Rounds

1:00min Max Rep Wall-Ball, 20#(14#)
1:00min Max Rep Burpee
1:00min Rest

Score will be total reps

Saturday 2.22.14

9am: CrossFit Class

Workout #1

Teams of 2 Complete the following

Power Clean, 95#(65#)
10-9-8-7-6-5-4-3-2-1

Wall Ball, 20#(10#)
10-9-8-7-6-5-4-3-2-1

Wall Climb
5-4-3-2-1

Athlete #1 does 10reps, Athlete #2 does 10reps, 9/9, 8/8 and so on till 1. Then the team moves on to the next task.

Workout #2

Working in teams of 2-3

3K Row Race

Switching every 300m

10am: OLY/STR

1) EMOM for 10min 3 Snatches @ 60%

2) EMOM for 10min 3 Clean and Push Jerk @ 60%

3a) 3×8 Kang Squats

3b) 3×10 Land Mine Half Moons (10 each side)

11am: T-30 Retest

Workout retest and program wrap-up

Coach Chrissy, Bar Muscle-ups

Friday 2.21.14

Strength:

1) Back Squat, 3×10
Warm-up with 1-2 sets

2a) Dead Lilt Warm-up, 3×3

2b)Push-press Warm-up, 3×3 use the same weight as the dead

Conditioning:

“13.2”

AMRAP 10min

5 Shoulder 2 Overhead, 115#(75#)
10 Dead Lifts, 115#(75#)
15 Box Jumps, 24″(20″)

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

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