Monday 5.13.19

Announcements:

Memorial Day Workout: “Body Armor”
Sign-up now for our Memorial Day Workout on Monday, May 27th
Food, drinks, and fun planned for post-WOD!
Click HERE for details and sign-up!


Strength:

1) Back Squat
Take 4-6sets to build to a heavy 1Rep
Use Rep sequence: 4-3-2-1-1-1….
**Spotters required for all heavy attempts**

2a) Bulgarian Split Squats
2x10ea
Use DB(s) if needed

2b) Banded Pull-Throughs
2×25

Conditioning:

AMRAP 12min
200m Run
20 KB Swings
20 Wall Balls

Rx’d:
53#/35# KB
20#/14# WB

Sunday 5.12.19

9AM: CrossFit Class

Warm-up:

Coaches Chocie

Strength:

1) DB Bench Press
3×10-15

2a) Alt. DB Curl + Press (AKA: Arnold Press)
3×8-10ea

2b) Plank pull (AKA: Australian Pull-up)
3×10-15

2c) Banded Pull Aparts
3×20-25

Conditioning:

AMRAP 13min
15/12 Cal Row
100ft Walking Lunge
200m Run

10AM-12PM: Open Gym

Saturday 5.11.19

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

Teams of 4
AMRAP 15min
300m Run
12 Toes to Bar
10 Devil Press

-Rest 5min-

AMRAP 15min
300m Run
12 Angel Press
10 Burpee Pull-ups

Rx’d: 35#/20# DB’s

10AM-12PM: Open Gym (Red Room Only)

Friday 5.10.19

Warm-up:

Coaches Choice

Strength:

Deadlift
Take 4-6sets to build to a heavy 3Rep
Use Rep Sequence: 5-4-3-3-3…..

Conditioning:

“Smooth Criminal”
AMRAP 15min
60 Double-unders
30 Wall Balls
15 Dead Lifts

Rx’d:
20#/14# WB
245#/165# DL

Scaled:
1.5(90) Single-unders
165#/110#

Thursday 5.9.19

Warm-up:

Coaches Choice

Strength:

1) Bench Press
Take 4-6sets to build to a heavy 2rep
Use Rep sequence: 5-4-3-2-2-2……

2a) Ring Dips
2×15
Modify with jumping ring dips

2b) DB Row
2x10ea

Conditioning:

AMRAP 10min
7 Rounds “Small Cindy”
14 (25′) Shuttle Sprints

Sm. Cindy=
3 Pull-ups
6 Push-ups
9 Squats

Rx’d+:
Strict Pull-ups

Wednesday 5.8.19

Warm-up:

Coaches Choice

Strength:

Squat Clean
Take 4-6sets to build to a heavy 2Rep
Use Rep Sequence: 5-4-3-2-2-2…..

Conditioning:

AMARP 12min
21/15 Cal Row
15 Front Squats
15 KB Swings

Rx’d:
95#/65#

Rx’d+:
Equal Cal Assault
135#/95#

Announcements