Lisa Rope CLimb

*Reminder*

The gym is being painted this week. All classes will be held at Washington Park on Preston Avenue.

The schedule will be as follows:

Date Class Times Location
Friday, June 16th 6:00 AM

9:00 AM

5:15 PM

Washington Park on Preston Avenue
Saturday, June 17th 9:00 AM Washington Park on Preston Avenue
Sunday, June 18th Class is cancelled

Strength

4 Sets:

  • 8 Front Rack Kettlebell Step Ups each leg
  • 8 Double Kettlebell Romanian Deadlifts @ 3111

Conditioning

21-15-9

  • Kettlebell Thrusters (35/26)
  • Body Row


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Jeri Rope Climb

*Reminder*

The gym is being painted this week. All classes will be held at Washington Park on Preston Avenue.

The schedule will be as follows:

Date Class Times Location
Thursday, June 15th 6:00 AM

9:00 AM

5:15 PM

6:15 PM

Washington Park on Preston Avenue
Friday, June 16th 6:00 AM

9:00 AM

5:15 PM

Washington Park on Preston Avenue
Saturday, June 17th 9:00 AM Washington Park on Preston Avenue
Sunday, June 18th Class is cancelled

Strength

5 Sets:

  • 8 Seated Straddle Kettlebell Press each arm
  • 12 Double Kettlebell Bent Over Rows

Conditioning

With a partner, complete as many rounds as possible in 20:00:

  • Run a lap together
  • Kettlebell Waiter’s Walk x 2 trips across the field (opwaat)
  • Run a lap together
  • Goblet Squats x 50 (opwaat)


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sohail kb snatch w watermark

*Reminder*

The gym is being painted this week. All classes will be held at Washington Park on Preston Avenue.

The schedule will be as follows:

Date Class Times Location
Wednesday, June 14th 6:00 AM

9:00 AM

5:15 PM

6:15 PM

Washington Park on Preston Avenue
Thursday, June 15th 6:00 AM

9:00 AM

5:15 PM

6:15 PM

Washington Park on Preston Avenue
Friday, June 16th 6:00 AM

9:00 AM

5:15 PM

Washington Park on Preston Avenue
Saturday, June 17th 9:00 AM Washington Park on Preston Avenue
Sunday, June 18th Class is cancelled

Strength

Take 15:00 to build to a heavy:

  • Turkish Get Up

Conditioning

For time:

  • 100 Kettlebell Snatches (53/35)


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Luke broad jump

*Reminder*

The gym is being painted this week. The last class held inside the gym will be Tuesday, June 13 at 0900.

The schedule will be as follows:

Date Class Times Location
Tuesday, June 13th 5:15 PM

6:15PM

Washington Park on Preston Avenue
Wednesday, June 14th 6:00 AM

9:00 AM

5:15 PM

6:15 PM

Washington Park on Preston Avenue
Thursday, June 15th 6:00 AM

9:00 AM

5:15 PM

6:15 PM

Washington Park on Preston Avenue
Friday, June 16th 6:00 AM

9:00 AM

5:15 PM

Washington Park on Preston Avenue
Saturday, June 17th 9:00 AM Washington Park on Preston Avenue
Sunday, June 18th Class is cancelled

Strength

In 15:00, build to a heavy of the following complex:

  • Snatch Pull + Snatch Deadlift to position 1 + Power Snatch from pause at position 1

Conditioning

For time:

  • 800m Run

Then 3 rounds of:

  • 2 Rope Climbs
  • 12 Toes to Bar

Then

  • 400m Run


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whitten memorial day 2017

*Reminder*

The gym is being painted this week. The last class held inside the gym will be Tuesday, June 13 at 0900.

The schedule will be as follows:

Date Class Times Location
Tuesday, June 13th 5:15 PM

6:15PM

Washington Park on Preston Avenue
Wednesday, June 14th 6:00 AM

9:00 AM

5:15 PM

6:15 PM

Washington Park on Preston Avenue
Thursday, June 15th 6:00 AM

9:00 AM

5:15 PM

6:15 PM

Washington Park on Preston Avenue
Friday, June 16th 6:00 AM

9:00 AM

5:15 PM

Washington Park on Preston Avenue
Saturday, June 17th 9:00 AM Washington Park on Preston Avenue
Sunday, June 18th Class is cancelled

Strength

Back Squat

Performance:

  • 8 Rep Max

The first rep you will perform an 8 second descent and an 8 second pause in the bottom. The following 7 reps have no tempo restriction.

  • 2 x 8 @ your 8 rep max weight just established

These sets have no tempo restriction.

Fitness:

  • 3 x 6-8

The first rep you will perform an 8 second descent and an 8 second pause in the bottom. The following 5-7 reps have a 30X1 tempo.

Conditioning

For time:

  • 125 Wall Balls (20/14)

Every time you drop the ball you will complete 10 burpees.


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Kayla KB snatch

*Reminder*

The gym is being painted next week. The last class held inside the gym will be Tuesday, June 13 at 0900.

The schedule will be as follows:

Date Class Times Location
Tuesday, June 13th 5:15 PM

6:15PM

Washington Park on Preston Avenue
Wednesday, June 14th 6:00 AM

9:00 AM

5:15 PM

6:15 PM

Washington Park on Preston Avenue
Thursday, June 15th 6:00 AM

9:00 AM

5:15 PM

6:15 PM

Washington Park on Preston Avenue
Friday, June 16th 6:00 AM

9:00 AM

5:15 PM

Washington Park on Preston Avenue
Saturday, June 17th 9:00 AM Washington Park on Preston Avenue
Sunday, June 18th Class is cancelled


Working in Teams of 4:

  • 9 Minutes to work up to a cumulative 8RM overhead squat – racks may be used.

3 minutes to clean up, then, two persons working at a time, two plates per team (45/25), two rounds for time:

  • 40m Synchro Overhead Plate Walking Lunge
  • 600m Run /w plates
  • 50 Synchro Burpees Over Plates (open standard perpendicular to plate, TFTOTFL)
  • 20 Partner Sit Ups

soft 23 min cap for part 2


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Tim burpee over box

*Reminder*

The gym is being painted next week. The last class held inside the gym will be Tuesday, June 13 at 0900.

The schedule will be as follows:

Date Class Times Location
Tuesday, June 13th 5:15 PM

6:15PM

Washington Park on Preston Avenue
Wednesday, June 14th 6:00 AM

9:00 AM

5:15 PM

6:15 PM

Washington Park on Preston Avenue
Thursday, June 15th 6:00 AM

9:00 AM

5:15 PM

6:15 PM

Washington Park on Preston Avenue
Friday, June 16th 6:00 AM

9:00 AM

5:15 PM

Washington Park on Preston Avenue
Saturday, June 17th 9:00 AM Washington Park on Preston Avenue
Sunday, June 18th Class is cancelled

Strength

1A) Strict Press

  • 3 x 7-9 @ 20X1

1B) Supinated Grip Barbell Row

  • 3 x 12

Conditioning

Every minute on the minute for 21:00:

  • Minute 1: Bike or Row x 12/8 Calories
  • Minute 2: Burpees x 12
  • Minute 3: Rope Climbs x 2


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jasmine kerry carry

Strength

Deadlift

  • 3 x 6-8 @ 30X1

Conditioning

With a partner, complete as many rounds and reps as possible in 16:00:

  • Partner 1: Run 300m
  • Partner 2: AMRAP
    • 10 Dumbbell Push Press (35/25)
    • 10 Dumbbell Front Rack Walking Lunges
    • 10 Dumbbell Power Cleans

The runner is the pace setter. While partner 1 runs, partner 2 completes as many reps as possible. Once the runner comes back, partner 2 goes out for the run and partner 1 begins the amrap. You will always pick up the amrap where your partner left off.


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brig dragon flag

Strength

4 Sets:

  • 3-5 Wall Facing Handstand Push Ups @ 3111
  • 1-3 Pull to Push Muscle Up Drill

4 Sets:

  • 1-2 False Grip Ring Pull Ups @ 2118
  • 10-12 Stationary Dips

Conditioning

3 Rounds for time:

  • 400m Run
  • 50 Double Unders
  • 20 Russian Kettlebell Swings (70/53)


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50k row support

Strength

Back Squat

Performance:

  • 8 Rep Max

The first rep you will perform an 8 second descent and an 8 second pause in the bottom. The following 7 reps have no tempo restriction.

  • 2 x 8 @ your 8 rep max weight just established

These sets have no tempo restriction.

Fitness:

  • 3 x 6-8

The first rep you will perform an 8 second descent and an 8 second pause in the bottom. The following 5-7 reps have a 30X1 tempo.

Conditioning

3 Sets, for max reps:

  • 1:00 of Rowing or Assault Bike
  • 1:00 of Wall Balls (20/14)
  • 1:00 of Burpees
  • 1:00 Rest

 


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