Wednesday 2017.08.09

Aug 8, 2017

Strength

1A) Deadlift

  • 4 x 2-4 @ 21X1

1B) Push Ups

  • 4 x 7-9 @ 21X2

Performance:  Wall Facing Handstand Push Ups

  • 4 x 5-7 @ 20X1

Conditioning

For time:

  • 600m Run
  • 21 Alternating Dumbbell Snatches (70/45)
  • 4 Bar Muscle Ups
  • 400m Run
  • 15 Alternating Dumbbell Snatches
  • 3 Bar Muscle Ups
  • 200m Run
  • 9 Alternating Dumbbell Snatches
  • 2 Bar Muscle Ups

*Substitute 12, 10, 8 Chest to Bar Pull Ups for Bar Muscle Ups.*

 

Tuesday 2017.08.08

Aug 7, 2017

Strength

Back Squat

Performance:

  • 4 x 5 @ 85% of 5 rep max

Fitness:

  • 4 x 2-4 @ 20X1

Conditioning

3 Rounds

In a 3:00 window:

  • 60m Sled Drag
  • Run around to the front door
  • Complete as many wall balls as possible in remaining time

Rest 3:00

Monday 2017.08.07

Aug 6, 2017

Strength

Take 15:00 to work on the following complex:

  • Clean Pull + High Hang Clean + Hang Clean Pull + Hang Clean

Conditioning

For time:

  • 100m Farmer’s Carry (70/53)

Then complete 5 rounds of:

  • 10 Toes to Bar
  • 10 Burpees

Then

  • 100m Farmer’s Carry (70/53)

15:00 Time cap.

Friday 2017.08.04

Aug 3, 2017

The CrossFit Games have begun!

Come watch the individuals take on the Triple G Chipper! We are going to project the event on the big screen here at the gym. We will have the grill here. Bring your own food, bring your own drinks.

Date: Friday, August 4th

Time: 1830 (Event starts at 1930)

Schedule changes effective Monday, July 31st

Remember, we have made some adjustments to our early morning (0900 and 1130 remain unchanged) and weekend schedule. The changes are as follows:

Monday, Wednesday, and Friday

  • CrossFit Class: 0545
  • CrossFit Class: 0645

Tuesday and Thursday

  • CrossFit Class: 0600

Saturday

  • Open Gym: 0830-1000
  • CrossFit Class: 1000-1100
  • Open Gym + Barbell Club: 1100-until

Sunday

  • Open Gym: 1030-1200

Strength

Back Squat

Performance:

  • Establish a 5 rep max

Fitness:

  • 3 x 1-3 @ 30X1

Conditioning

With a partner, alternating full rounds, complete as many rounds as possible in 15:00:

  • 250/200m Row
  • 10 Burpees over the Erg