Thursday 2016.12.01

kettlebells

*Scheduling Note*

This Saturday is Bring a Friend Day!  We are capping this event at 10 guests so make sure your guests register ahead of time here.

Strength

1A)  Push Jerk

Performance:

  • 2 Rep Max

Fitness:

  • 5 x 1-3

1B)  Single Arm Dumbbell Row

  • 3 x 8 per arm

Conditioning

Complete as many rounds as possible in 10:00 of:

  • 5 Push Jerks @ 45% of 1 rep max
  • 10 Deadlifts @ same weight
  • 15 Box Jumps

*This is essentially Open Workout 13.2.  If 45% of your push jerk is more than 115/75#, just use 115/75#.*

Optional Independent Work

3 Sets:

  • 8 Dumbbell Press
  • 4-6 Strict Chest to Bar Pull Ups
  • 8 Dumbbell External Rotation

Wednesday 2016.11.30

kayla-and-grant

*Scheduling Note*

This Saturday is Bring a Friend Day!  We are capping this event at 10 guests so make sure your guests register ahead of time here.

Strength

Low Box Back Squat

Performance:

  • 2 Rep Max

Fitness:

  • 5 x 1-3 @ 32X1

Conditioning

2 Sets:

Complete as many rounds as possible in 7:00 of:

  • 20 Wall Balls (20/14)
  • 20 Power Cleans (135/95)
  • 20 Calorie Row

Rest 2:00 between sets.

Fitness:

  • 20 Wall Balls
  • 20 Kettlebell Swings
  • 20 Calorie Row

Rest 2:00 between sets.

Optional Independent Work

5 Sets:

  • Hang Squat Clean x 3 @ >80%

3 Sets:

  • 6 Kettlebell Front Rack Reverse Lunges from 4″ step per side
  • 6 Glute Ham Raises
  • 8-12 Calf Raises

Tuesday 2016.11.29

kevin

*Scheduling Note*

This Saturday is Bring a Friend Day!  We are capping this event at 10 guests so make sure your guests register ahead of time here.

Strength

Every minute, on the minute, for 10:00:

  1. Wall Facing Handstand Push Up with a 4″ Deficit x 4-8
  2. Strict Muscle Up (no dip) x 1-3

Fitness:

  1. Box Handstand Push Up x 4-8
  2. Feet Assisted Strict Muscle Up (no dip) x 1-3

Conditioning

With a partner, one person working at a time, complete as many rounds as possible in 25:00 of:

  • 8 Muscle Ups
  • 16 Kipping Handstand Push Ups
  • 32 Calorie Bike or Row

Fitness:

  • 16 Burpee Pull Ups
  • 16 L-Seated Dumbbell Press
  • 32 Calorie Bike or Row

Optional Independent Work

3 Sets:

  • 5-10 Plank Turns per side
  • 15 Dumbbell Skull Crushers
  • 3 Bottoms Up Turkish Get Up per side

Monday 2016.11.28

leo

*Scheduling Note*

This Saturday is Bring a Friend Day!  We are capping this event at 10 guests so make sure your guests register ahead of time here.

Strength

Rack Pull (4″ below knee)

Performance:

  • 1 Rep Max

Fitness:

  • 5 x 1-3 @ 41X1

Conditioning

Complete as many rounds as possible in 12:00 of:

  • 10 Burpees
  • 15 Box Jumps (24/20)
  • 20 Calorie Row
  • 25 Double Unders

Optional Independent Work

5 Sets:

  • Hang Squat Snatch x 3 @ 75-85%

Saturday 2016.11.26

skip

0845 Weightlifting

1000 CrossFit

With a partner, one person working at a time, complete as many rounds as possible in 8:00 of:

  • 200m Farmer’s Walk (20m shuttle)
  • 20 Push Ups
  • 20 Ring Rows

Immediately into…

With a partner, one person working at a time, complete as many rounds as possible in 8:00 of:

  • 20 Burpee Box Jumps
  • 20 Kettlebell Swings
  • 200m Shuttle Run (20m shuttle)

Immediately into…

With a partner, one person working at a time, complete as many rounds as possible in 8:00 of:

  • 5om Bear Crawl
  • 50 Calorie Row