Friday 11.9.18

Warm-up:

Coaches Choice

Prep:
OHS
Take 3-4sets of 3-4reps to build to a moderate weight (over warm-up, from ground)

Workout:

“Cover Girl”
AMRAP 18min
5 Round Buy-In:
250m/200m Row
10 Overhead Squats (95/65)

In Time Remaining:
Max Rounds “Cindy”

Score = rounds and reps of “Cindy”

Thursday 11.8.18

Warm-up:

Coaches Choice

Strength:

Power Clean
Build to a heavy 2Rep*

*2 Count Pause at Knee each rep

Conditioning:

“20 for 7”
AMRAP 7min
Double-unders
Power Clean, 155#/105

20/1, 20/2, 20/3, 20/4…..

2:1 Single-unders

Score is total Power Cleans

Wednesday 11.7.18

Warm-up:

Coaches Choice

Workout:

Teams of 2
AMRAP 18min
40/30 Cal Row
200m Run
100ft Prowler Push or Sled Pull/Drag

*The two athletes will divide the calories as needed, then alternate the work on the Run and prowler/sled (I-go-u-go)

Accessory:

2-4 Rounds
10-15 DB Bench Press
25 Hollow Rocks
25 Banded Tricep Extensions

Tuesday 11.6.18

Announcements:

Kettle Bell Clinic:
Saturday, Nov. 10th 10am-11:30am
Sign-up HERE
(1 Spot left)

Rowing Club Kick-off:
Saturday, Nov. 17th 10am-11am
Sign-up HERE


Warm-up:

Coaches Choice

Prep:
Thruster

Workout:

“Stick-up”
AMRAP 20min
10 Thrusters, 95#/65#
15 Pull-ups
20/15 Cal Row

Rx’d+:
135#/95#
Chest to Bar Pull-ups
Equal Cals Assault Bike 

Monday 11.5.18

Announcements:

Kettle Bell Clinic:
Saturday, Nov. 10th 10am-11:30am
Sign-up HERE
(1 Spots left)

Rowing Club Kick-off:
Saturday, Nov. 17th 10am-11am
Sign-up HERE


Warm-up:

Coaches Choice

Prep:
Power Snatch

Workout:

“Triple Double”
AMRAP 5min
Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches, 75#/55#
4 Burpee Box Jump Overs, 24″/20″

-5min Rest-

AMRAP 5min
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches, 95#/65#
4 Burpee Box Jump Overs, 24″/20′

-5min Rest-

AMRAP 5min
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches, 115#/80#
4 Burpee Box Jump Overs, 24″/20″

Sunday 11.4.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

“Right Hook”
AMRAP 18min
25 Russian Kettlebell Swings, 70#/53#
25 AbMat Sit-ups
250m Row
25 AbMat Sit-ups

10AM-12PM: Open Gym

Page 3 of 27912345...102030...Last »

Announcements