Sep 6, 2013
The Whole Life Challenge kicks off this morning at 9 a.m.! The gym is still open for our regular 10 a.m. class, as well.
Strength:
15 minutes to make up strength work
Conditioning:
12 minutes, 800m run buy-in, then as many rounds as possible:
- 5 Burpees
- 10 Sit Ups
- 15 Kettlebell Swings (53/35)
- 20 Walking Lunges
This afternoon, there is a seminar on Strength Training for Fitness & Health with Courtney Modecki, a highly accomplished CrossFit athlete (2013 CrossFit Games individual competitor) and power lifter (2nd place in the USA Power Lifting Nationals). Click here for more details.
Sep 5, 2013
Strength: Back Squat
3×3, 1×3+ @76.5%
Conditioning:
Three Rounds:
- 10 Front Squats (45% of 1RM back squat)
- 10 Ring Rows @ 2111
- 400m Run
Rest 1 Minute
Cash Out:
3×30 Seconds Weighted Planks, 30 second rest between sets. Increase weight each round (weight on low back/glutes) and try and set new :30 PR on last set.
Sep 3, 2013
Strength: Deadlift
3×3, 1×3+ @ 72%*
*We are now doing the training max calculation for you. Simply multiply your 1RM by 0.72.
Conditioning:
As many rounds as possible in 10 minutes of:
- 2 Muscle Ups
- 4 Box Jump (30/24)
- 8 Kettlebell Swings (70/53)
Cash Out: 40 Banded Good Mornings
Sep 2, 2013
Mobility: Rib mobilization w/ lacrosse ball
Strength: Press
3×3, 1×3+ @ 76.5%*
*We are now doing the training max calculation for you. Simply multiply your 1RM by 0.765.
Mobility: Frog Stretch
Conditioning: “Fran”
21-15-9 of:
- Thrusters (95/65)
- Pull Ups
Cash Out: Weighted Planks (on low back/glutes)
3×30 seconds, resting 30 seconds. Being in a broken position (sway back etc.) counts as failing. Your mid-line must be engaged with your spine in a neutral position the entire time. Add weight each round and go for a 1RM on the third set.
Sep 1, 2013
Remember, we only have one class today at 10am! Have a great labor day!
In teams of two, complete AMRAP in 40 minutes. Work in any order. Order can change each round. Once started, each station (except burpees) must be completed before moving to the next. Everything must be completed before moving to the next round.
- 160m Sled drag (300/200), partners can work together, take turns, or any combination of the two. They can pull or push, together or separately, just move the sled through the 160m course.
- 6 x 16′ Rope Climbs, one partner working at a time
- 800m Seabag Carry (50/35- one seabag per team), partners can work together, take turns, or any combination of the two. Just move the seabag through the 800m course.
- 50 Sledgehammer strikes (10/8), one partner working at a time. Hit the tire like you mean it.
- 10 Big Tire Flips, partners can work together, take turns, or any combination of the two. If you can’t lift the big tire as a team, you may recruit one coach or one opponent team member to assist.
- 50 Slam Ball (40/30), one partner working at a time. Slam the ball like you mean it.
- 60 Burpees, one partner working at a time. Burpees can be split up throughout the round at teams’ discretion.
