Friday 5.17.19

Heads up:
This Sunday is the Colfax Marathon.
If you are planning on attending class on Sunday, and you are coming from south of Colfax, you will need to find another route or park at the Home Depot or Light Rail Station and walk.


Warm-up:

Coaches Choice

Prep:
WB
KB SDLHP
Box Jump
Push-press

Workout:

“Fight Gone Bad”
3 Rounds
1:00 at each station
Wallballs, 20#/14#
KB Sumo Deadlift High Pull, 70#/53#
Box Jumps, 20″
Push Press, 75#/55#
Cal Row
Rest

 

Thursday 5.16.19

Warm-up:

Coaches Choice

Workout:

“Dirt Road”
3 Rounds
30 Sit-ups
15/10 Cal Row
10 Pull-ups

3 In-door Laps Farmer Carry

2 Rounds
30 Sit-ups
15/10 Cal Row
10 Pull-ups

3 In-door Laps Farmer Carry

1 Rounds
30 Sit-ups
15/10 Cal Row
10 Pull-ups

Rx’d:
53#/35# KBs (or DB’s)

Rx’d+:
Equal Cal Assault Bike
Strict Pull-ups
70#/53# KB’s (or DB’s)

Wednesday 5.15.19

Warm-up:

Coaches Choice

Weightlifting Wednesday:

1) Bench Press
Take 4-6sets to build to a heavy 1Rep
Use Rep sequence: 4-3-2-1-1-1…
**Spotters required on all sets/reps**

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

3a) Ring Dip
3×10-15
Modify with jumping ring dips

3b) Banded Pull Down
3×20-25

3c) Barbell Bent Over Row
3×8-10

Core (optional/on your own):

2-3 Rounds
25 Hollow Rocks
30-45sec Side Plank, R
30-45sec Side Plank, L

Tuesday 5.14.19

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) Clean High Pull
3×4 ascending

2) Power Clean
Take 3-5sets to build to a moderate 2Rep
Use Rep sequence 4-3-2-2..

Conditioning:

“Undercover”
3 Rounds
15 Power Cleans
20 Push-ups

3 Rounds
27/21 Cal Row
75 Double-unders

Rx’d:
75#/55#

Rx’d+:
115#/80#

Modify with 1.5 Single-under (115)

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

Announcements