Tuesday 5.7.19

Warm-up:

Coaches Choice

Workout #1:

“Lead Foot”
AMRAP 4min
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups

-Rest 4:00-

AMRAP 4min
21 Cal Row
21 Burpees
21 Toes-to-Bar

-Rest 4:00-

AMRAP 4min
15 Cal Row
15 Burpees
15 Pull-ups

Last done: 10.4.17

Modifications:
There are a lot of ways to modify this one here’s an example of some movements you can do.

Jumping Chest to Bar Pull-ups
Jumping Pull-ups

Ring-rows
Hanging Knee Raises
Candle Sticks
Toes to PVC 

Workout #2 (Body Armor Prep):

AMRAP 6min
200m Run
20 Push-ups

Goal is to get the 20 push-ups unbroken or a few of sets as possible

Run = 2pts

Monday 5.6.19

Warm-up:

Coaches Choice

Strength:

Power Snatch
Take 4-6set to build to a heavy 1Rep
Use Rep Sequence: 4-3-2-1-1-1….

Conditioning:

“Isabel”
30 Snatches, 135#/95#

-OR-

If you have done Isabell in the past and want a different challenge, or you want to go lighter and practice technique

AMRAP 6min
6 Power Snatches
18 Lateral Bar Jumps, 1=1

Sunday 5.5.19

9AM: CrossFit Class

Warm-up:

Coaches Choice

Prep:
Rope Climbs

Workout:

4 Rounds
400 Meter Run
15 Box Jump Overs, 24″/20″
3 Rope Climbs

Modifications for Rope Climbs:
3 Partial Rope Climbs
10 Jumping Rope Climbs
15 Plank Pulls

10AM-12PM: Open Gym

Saturday 5.4.19

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!

Body Armor Prep:
Throughout the month of May will be preparing you for the Memorial Day Workout “Body Armor”
The objective will be to successfully complete the workout and then not be incredibly sore the next day/remainder of the week.
Expect an up-tick in volume/frequency in regards to Pull-ups, Push-ups, Air Squats, and Running leading up to the workout.


9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

“Rebel Scum”
Teams of 3
AMRAP 7min
100/70 Cal Row
Max Power Snatch

Rest 3min

AMRAP 6min
80/60 Cal Row
Max Power Cleans

Rest 3min

AMRAP 5min
60/40 Cal Row
Max Rep Burpee Pull-up

Rx’d:
75#/55# PS
95#/65# PC

Rx’d+:
Equal Cal Assault Bike
95#/65# PS
135#/95# PC
Burpee Bar Muscle-ups

10AM-12PM: Open Gym

Friday 5.3.19

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!

Body Armor Prep:
Throughout the month of May will be preparing you for the Memorial Day Workout “Body Armor”
The objective will be to successfully complete the workout and then not be incredibly sore the next day/remainder of the week.
Expect an up-tick in volume/frequency in regards to Pull-ups, Push-ups, Air Squats, and Running leading up to the workout.


Warm-up:

Coaches Choice

Workout:

“Spaceship”
AMRAP 20min
200m Run
20/14 Cal Row
2 Rounds of “Cindy”

Rx’d+:
Equal Cal Assault Bike
Strict Pull-ups

Accessory/Cool Down:

2-3 Rounds
25 Banded Hammer Curls
30-45sec Side Plank, R
30-45sec Side Plank, L

Thursday 5.2.19

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!

Body Armor Prep:
Throughout the month of May will be preparing you for the Memorial Day Workout “Body Armor”
The objective will be to successfully complete the workout and then not be incredibly sore the next day/remainder of the week.
Expect an up-tick in volume/frequency in regards to Pull-ups, Push-ups, Air Squats, and Running leading up to the workout.


Warm-up:

Coaches Choice

Strength:

Front Squat
Take 4-6sets to build to a heavy 1Rep
Use Rep Sequence: 4-3-2-1-1-1….

Conditioning:

12/9 Cal Row
Front Squat
2-4-6-8-10

Rx’d:
115#/80#

Rx’d+:
Equal Cal Assault Bike

165#/110#

Announcements