Friday 2016.07.01

Michael_Max

*Scheduling Note*

Next Monday, 07.04, we will be having one class at 1000.  All other classes are cancelled.

Come join us for a special Fourth of July workout!

Strength

In 15 minutes, build to a 1 rep max weighted pull up.

Conditioning

Complete as many reps as possible in 22:00 of:

  • 800m Run
  • 60 Kettlebell Snatches (44/26)
  • 40 Hand Release Push Ups
  • 20 Power Cleans (135/95)
  • 10 Burpee Pull Ups
  • 20 Power Cleans (135/95)
  • 40 Hand Release Push Ups
  • 60 Kettlebell Snatches (44/26)

 

Wednesday 2016.06.29

promix1

*Scheduling Note*

Next Monday, 07.04, we will be having one class at 1000.  All other classes are cancelled.

Come join us for a special Fourth of July workout!

Strength

1.  Deadlift

Performance:

  • 7 @ 75%
  • 5 @ 80%
  • 3 @ 85%
  • 7 @ 80%
  • 5 @ 85%
  • 3 @ 90%
  • 2 x 2 @ 97%

Fitness:

  • 5 x 3-5 @ 21X1

*Performance will use 90% of their max from 2016.03.28 as their training max.

2.  3 Rounds, not for time:

  • 8 Dumbbell Rows each arm
  • 10-15 GHD Sit Ups
  • 6 Weighted Step Ups each leg

Conditioning

For Time:

  • 30/20 Calories on the Assault Bike

Tuesday 2016.06.28

babies-324-Edit

*Scheduling Note*

Next Monday, 07.04, we will be having one class at 1000.  All other classes are cancelled.

Come join us for a special Fourth of July workout!

Strength

Bench Press

Performance:  5 x 3 @ 90%

Fitness:  5 x 2-4 @ 20X1

*Performance will use 90% of their max from 2016.05.23 as their training max.

Conditioning

Performance:

With a partner, for time, complete:

  • 800m Run
  • 20 Rope Climbs
  • 400m Run

Fitness:

With a partner, for time, complete:

  • 800m Run

Immediately into, 6 alternating rounds each of:

  • 1 Rope Climb Techinique Drill
  • 8 Ring Rows

Immediately into:

  • 400m Run

 

Monday 2016.06.27

Anna_Clean

*Scheduling Note*

Next Monday, 07.04, we will be having one class at 1000.  All other classes are cancelled.

Come join us for a special Fourth of July workout!

Strength

Back Squat

Performance:  3 Rep Max

Fitness:  5 x 2-4 @ 20X1

Conditioning

For max reps:

  • 2:00 of Double Unders
  • 2:00 of Air Squats
  • 2:00 of Russian Kettlebell Swings (70/53)
  • 2:00 of Box Jump Overs (24/20)
  • 2:00 of Sit Ups
  • 2:00 of Burpees

 

Saturday 2016.06.25

Jasonn_Michael_Simon

0845 Weightlifting

1000 CrossFit

In teams of 3, complete as many rounds as possible in 25:00 of:

  • 8 Man Makers (40/30)
  • 20 Kettlebell Swings (70/53)
  • 12 Burpee Box Jump Overs (24/20)
  • 400m Run (together)

The man-makers, kettlebell swings and burpee box jump overs will all be done at the same time.  Once the last team member is done with their task, you all run 400m together.  When you get back to start the next round, rotate stations.