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

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.

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