Wednesday, August 16, 2017

***Cardio Load – 3:30 PM***

***Barbell Club – 5 to 7 PM***

Strength
Hang Power Clean
6 x 1 – Climbing

*Take the bar down anywhere from mid thigh to above the knee before bringing it up to the shoulders. Do not keep the bar in the hip crease and whip it up.

Conditioning
-For Time-
(15:00 Cap)

10-10-10
Hang Power Cleans
50-30-10
Push-ups
10-10-10
Hang Power Cleans
25-15-5
Ring Dips (Rx+ Strict)

Hang Power Clean weights: 135/95 lbs, Rx+ 185/125 lbs

Monday, August 14, 2017

***Cardio Load – 3:30 PM***

***Barbell Club – 5 to 7 PM***

***Basics – 6:30 PM***

Strength
Strict Press
4 x 6 @ 70% – Rest 1:00

Conditioning
-12:00 AMRAP-
10 Push Press (95/65) (Rx+ 135/95)
5 Bar Muscle-ups
30 Double Unders

*Scale Bar Muscle-ups with Burpee Pull-ups.
*Scale Double Unders with Power Jump Singles.

Saturday, August 12, 2017

8 AM
Open Gym

9 AM
Team WOD

Teams of 3
-For Time-
30-60-90-120-150
Handstand Walk (in feet)
15-30-45-60-75
Toes to Bar
300-600-900-1200-1500
Meter Run

*Break up each set of each movement evenly between the 3 members. 1 teammate must complete all of their work before the next one goes.

*Scale the HS Walks with Bear Crawls x 2.

10 AM
Open Gym

Thursday, August 10, 2017

***YOGA – 11 AM***

***Basics – 6:30 PM***

Conditioning
-34:00 Clock-

-10:00 EMOM-
1) 15/12 Cal Row (Rx+ 18/15)
2) 12 Burpees (Rx+ 15)

(Rest 2:00)

-10:00 EMOM-
1) 15/12 Cal Bike (Rx+ 18/15)
2) 20 Air Squats (Rx+ 30)

(Rest 2:00)

-10:00 EMOM-
1) 15 Box Jumps (24/20″) (Rx+ 30/24″)
2) 50 Double Unders (Rx+ 60)
*No rebounding off of the ground on the Box Jumps.
*Scale Double Unders with Power Jump Singles.

***If the clock catches you at any point, perform an AMRAP with the remaining time in the 10:00.

Wednesday, August 9, 2017

***Cardio Load – 3:30 PM***

***Barbell Club – 5 to 7 PM***

Strength
Deadlift
4 x 1 @ 95% – Rest 3:00

Conditioning
(17:00 Clock)
-For Total Rounds & Reps-
–4 Separate Scores–

0:00-5:00
Run 500m
-then-
AMRAP
10 Deadlifts (185/125) (Rx+ 225/155)
2 Rope Climbs

(Rest 5:00-6:00)

6:00-10:00
Run 400m
-then-
AMRAP
8 Deadlifts (205/135) (Rx+ 255/175)
2 Rope Climbs

(Rest 10:00-11:00)

11:00-14:00
Run 300m
-then-
AMRAP
6 Deadlifts (225/155) (Rx+ 275/185)
2 Rope Climbs

(Rest 14:00-15:00)

15:00-17:00
Run 200m
-then-
AMRAP
4 Deadlifts (255/175) (Rx+ 315/215)
2 Rope Climbs

*Scale Rope Climbs with Ring Rows x 5 or Rope-ups x 3.

***Please DO NOT climb the ropes without sufficient shin protection. If you happen to open your shin anyway, please clean your rope.***

Monday, August 7, 2017

***Cardio Load – 3:30 PM***

***Barbell Club – 5 to 7 PM***

****Our August Basics Course will begin tonight! It starts at 6:30 PM and will meet every Monday, Tuesday and Thursday for four weeks. The class will break down the fundamentals of CrossFit at a much slower pace than the group WODs and allow you to easily learn what CrossFit is all about. There’s no need to call ahead or email the gym beforehand, just show on up a little before 6:30 and we’ll get you all set up! Childcare is free and there’s always room for your kiddos! We hope to see many new faces this month and cannot wait to meet all of you!***

Strength
Back Squat
4 x 1 @ 95% – Rest 3:00

Conditioning
For Time
30/20 Cal Bike

-then-

5 Rounds
10 Front Rack Lunges (135/95) (Rx+ 185/125)
50 Double Unders

-then-

30/20 Cal Bike

*Scale Double Unders with Power Jump Singles.

*Stagger the start for the larger classes.