Joy jump rope

*Scheduling Notes*

The schedule for Monday, July 3rd and Tuesday, July 4th will be as follows:

Date Class Times
Monday, July 3rd
  • 0600
  • 0900
  • 1630
  • 1730
Tuesday, July 4th
  • 0900

Strength

Back Squat

Performance:

  • Establish a 5 rep max.

Fitness:

  • 4 x 3-5 @ 30X1

Conditioning

21-15-9 reps for time of:

  • Dumbbell Hang Squat Cleans (50/35)
  • Hand Release Push Ups


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gordon alex kathrine bike

*Scheduling Notes*

The schedule for Monday, July 3rd and Tuesday, July 4th will be as follows:

Date Class Times
Monday, July 3rd
  • 0600
  • 0900
  • 1630
  • 1730
Tuesday, July 4th
  • 0900

Strength

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

  • Snatch Deadlift + Snatch Pull from above the knee + Hang Squat Snatch

Conditioning

Every minute on the minute for 21:00:

  • Minute 1: Bike or Row x 12/8 calories
  • Minute 2: Box Jump Overs x 12
  • Minute 3: Dumbbell Clean and Jerks x 10 (35/25)


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solidarity at park raining

*Scheduling Notes*

The schedule for Monday, July 3rd and Tuesday, July 4th will be as follows:

Date Class Times
Monday, July 3rd
  • 0600
  • 0900
  • 1630
  • 1730
Tuesday, July 4th
  • 0900

Strength

4 Sets:

  • 5-7 Wall Facing Handstand Push Ups @ 30X1
  • 2-4 Muscle Up Turnover Drill

4 Sets:

  • 5-7 False Grip Ring Pull Ups @ 2111
  • 4-6 Ring Dips @ 2212

Conditioning

4 Sets:

In 2:00 complete:

  • 100ft. Sled Drag
  • Max Burpees in remaining time

Rest 2:00


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0845 Weightlifting

1000 CrossFit

Teams of four:

  • Relay style, two rounds: 1 Rope Climb + 200m Sprint + 1 Rope Climb

Immediately into:

  • 200 Thrusters (115/75) OPWAAT, EMOM each team is responsible for 15 Burpees (can be done simultaneously, this applies only to the thruster portion of the workout)

Soft 30 minute cap


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bridget kb snatch

Strength

Deadlift

Performance:

  • 15 reps @ 30X1
  • 12 reps @ 30X1
  • 9 reps @ 30X1

Fitness:

  • 3 x 10-12 @ 30X1

Conditioning

For time:

  • 21 Box Jumps (20/24)
  • 21 Alternating Dumbbell Snatch (45/70)
  • 400m Run
  • 15 Box Jumps
  • 15 Alternating Dumbbell Snatch
  • 400m Run
  • 9 Box Jumps
  • 9 Alternating Dumbbell Snatch
  • 400m Run


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Cameron KB snatch

Strength

Strict Press

  • 8 x 1-3 @ 20X1

Rest 60 seconds between sets.

Conditioning

For Time:

  • 200/150 Calorie Bike or Row

Every 3:00, including at 0:00, complete 10 power cleans (95/65).

25:00 Time Cap


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Cori Front Rack

Strength

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

  • Clean Deadlift + Clean Pull from above the knee + Hang Power Clean + Front Squat

Conditioning

Every 4:00, for 4 sets, complete:

  • 15/12 Calorie Bike or Row
  • 25 Double Unders
  • 10 Front Squats (135/95)


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preston grant plate run

Strength

4 Sets:

  • 6-8 Wall Facing Handstand Push Ups @ 20X1
  • 2-4 Muscle Up Turnover Drill

4 Sets:

  • 1-3 False Grip Ring Pull Ups @ 51X1
  • 3-5 Ring Dips @ 3111

Conditioning

Complete as many rounds as possible in 7:00:

  • 10 Toes to Bar
  • 4 Man Makers (35/25)

Man maker is push up, row right, push up, row left, squat clean, thruster.


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Brad Rope Climb

Strength

Back Squat

Performance:

  • 5 Rep Max

The first rep will be performed with a 5 second descent and 5 second pause in the bottom. The following 4 reps have no tempo restriction.

  • 2 x 5 @ 5 rep max weight just established

These sets have no tempo restriction.

Fitness:

  • 3 x 3-5

The first rep will be performed with a 5s descent and a 5 second pause in the bottom. The following 2-4 reps will have a 30X1 tempo.

Conditioning

For time:

  • Run 800m

Then complete 10 rounds of:

  • 20 Double Unders
  • 10 Air Squats
  • 5 Burpees


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Becky Chelsea plate run

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

Conditioning

3 Rounds for time:

  • 50m Walking Lunge
  • 100m Standing Broad Jump
  • 200m Run


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