Monday 10.29.18

Announcements:

Bring a Friend Friday:
This Friday, Nov. 2nd
All classes, all skill levels welcome!

Rowing Clinic:
This Saturday, Nov. 3rd 10am-12pm
Sign-up HERE
(Full)

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

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


Warm-up:

Coaches Choice

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

Workout:

“Blitzen”
5 Rounds
20/15 Cal Row
10 Thrusters, 95#/65#

Rx’d+:
115#/80#

Sunday 10.28.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

AMRAP 10min
Row for Calories

On the 1:00 – 2 Dumbbell Power Snatches
On the 2:00 – 4 Dumbbell Power Snatches
On the 3:00 – 6 Dumbbell Power Snatches
On the 4:00 – 8 Dumbbell Power Snatches
On the 5:00 – 10 Dumbbell Power Snatches
On the 6:00 – 8 Dumbbell Power Snatches
On the 7:00 – 6 Dumbbell Power Snatches
On the 8:00 – 4 Dumbbell Power Snatches
On the 9:00 – 2 Dumbbell Power Snatches

Rx’d:
35#/20#

Rx’d+:
Bike for cals and 50#/35# DB

Skill/Cool Down:

Coaches Choice

10AM-12PM: Open Gym

Saturday 10.27.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

Teams of 3 Relay
AMRAP 25min
2 Rope Climbs
6 Box Jump Overs, 24″/20″
10/7 Cal Row

Rx’d+:
30″/24″ Box Jump Overs

10AM-12PM: Open Gym

Friday 10.26.18

Warm-up:

Coaches Choice

Strength:

Deadlift
Build to a heavy set of 6-4-2

Workout:

“Optimus Prime”
AMRAP 7min
Wall Balls, 20#/14#

*Every min on the min: 5 Deadlifts, 155#/105#

Rx’d+:
225#/155#

Thursday 10.25.18

Warm-up:

Coaches Choice

Strength:

Bench Press
Take 5-7sets to build to a heavy 3rep

Conditioning:

AMRAP 15min
200m Run
10 Power Cleans, 135#/95#
10 Burpee Pull-ups

Rx’d+:
185#/135# Power Clean
5 Muscle-ups (bar or ring, instead of burpee pull-ups)

Run = 2pts.

Wednesday 10.24.18

Warm-up:

Coaches Choice

Strength:

Overhead Squats
Take 5-7sets to build to a heavy set of 3reps

Conditioning:

“Ground Breaking”
50/35 Cal Row
35 Lateral Barbell Burpees
50 Overhead Squats, 75#/55#

Rx’d+:
95#/65#

Announcements