Sunday 7.8.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

AMRAP 20min
15 Goblet Squats, 53#/35#
20 Russian KB Swings, 53#/35#
400m Run

Rx’d+:
15 KB Jump Squats
20 1-Arm KB Swings

Cool Down:

Coaches Choice

Saturday 7.7.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

Teams of 3
AMRAP 30min
800m Run (all three)
20 Squat Cleans, 95#/65#
6 Rope Climbs
600m Run (all three)
35 Squat Cleans, 95#/65#
9 Rope Climbs
400m Run (all three)
50 Squat Cleans, 95#/65#
12 Rope Climbs

Rx’d+:
135#/95#

Modify Rope Climbs with:
Plank Pulls (aka Australian Rows)
5 Pulls = 1 Rope Climb

1-point for each 100m 

10AM-12PM: Open Gym


Lakewood Barbell Club: 10AM-12PM

Open Gym Format

Warm-up:

Athletes Choice

Strength:

Snatch
Work up to a heavy single for the day

Clean and Jerk
Work up to a heavy single for the day

Front Squat
Work up to a heavy single for the day in 5 sets. 

Friday 7.6.18

Warm-up:

Coaches Choice

Strength:

Hang Power Snatch
Warm-up as needed, then
4×3 @ 80% across
(no more then 7 total sets)

Conditioning:

Teams of 3
AMRAP 20min
100/80 Cal Row
60 Bench Press, 135#/95#

If team of 2:
AMRAP 20min
65/50 Cal Row
40 Bench Press

Thursday 7.5.18

Warm-up:

Coaches Choice

Strength:

1) Sumo Deadlift, 9×3 @ 55%, 60sec rest
These are fast and light! Same weight for all 9 sets
Increase from last week 

2) Kettle Bell Jump Squat, 3×5 
These are, light, fast, and for maximal height
Increase from last week

Conditioning:

6 Rounds, NFT (20min time limit)
100ft Prowler Push (Fast and explosive, athlete chooses weight)
200ft Farmer Carry, 70#/53#
10-15sec L-Sit

Wednesday 7.4.18

10AM: HERO WOD

Warm-up:

Coaches Choice

Workout:

“Schmalls”
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 Pistols
20 Kettlebell swings, 53#/35#
10 HSPU’s
Then,
Run 800 meters

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Tuesday 7.3.18

Announcements:

Week of the 4th Schedule:
Monday & Tuesday: Normal Classes
Wednesday: 10AM Hero WOD
Thursday: Normal Classes, except no 7pm
Fri/Sat/Sun: Normal Classes

Transformation-30:
We are 50% sold out for our Summer Meltdown Challenge.
Reserve your spot today!
Chick HERE.


Warm-up:

Coaches Choice

Strength:

1a) Close Grip Bench Press
Warm-up 10xBar, then:
5×5, ascending

1b) 1-Arm KB Row, 5x10ea, AHAP

Conditioning:

Tabata: 8x 20sec work /10sec rest
Push-press, 75#/55#
Sumo DL High Pull, 75#/55#
Hollow Rocks
Air Squats
KB Figure 8’s

Rx’d+: 95#/65#

Score is total reps of Push-press & Sumo DL High Pull
Approach last three moments as a recovery effort

ACA:

Cuban Press 3×8-10reps

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