Wednesday, February 7, 2018

***Cardio Load – 3:30 PM***

***CrossFit Kids – 4:30 PM***

***Yoga – 7:30 PM***

STRENGTH

Deadlifts
3×12 – Rest 1:30

*all working sets should be challenging weight.
*keep weight the same across working sets.
*add weight for last set to make challenging if needed.

CONDITIONING

-20 Min Time Cap-

5 Deadlifts Rx(115/75)Rx+(135/95)
5 Hang Cleans Rx(115/75)Rx+(135/95)
5 Push Press Rx(115/75)Rx+(135/95)
5 Back Squats Rx(115/75)Rx+(135/95)
*Perform Bar over Burpees after each complex
*10-9-8-7-6-5-4-3-2-1
*Burpees decrease every round

ACCESSORY WORK

Back/Bicep
Superset 1: 3×10 Alternating Cross Body Curls (each arm) & Bent Over Barbell Row
Superset 2: 3×10 Pull-ups/Ring Rows & Barbell Curls

Tuesday, February 6, 2018

***Cardio load 10:00***

***Basics 6:30***

STRENGTH

Bench Press 3×12 @ 65%

super set with

strict pull-ups 3×8

CONDITIONING 

-18 min AMRAP-

100 ft. 1 arm OH KB walk Rx(55/35) Rx+(70/55)
15 Air squats
10 Push-ups
15 TTB
10 Box Jumps

*change arms with every round
*scale TTB w/knees to elbows

ACESSORY WORK

Superset: 3×10 DB Cable Fly & Ring/Parallette Dips
Superset: 3×10 DB Bench Press & Triceps Extensions

 

Monday, February 5, 2018

***Cardio Load – 3:30 PM***
***CrossFit Kids – 4:30 PM***
***Basics – 6:30 PM***

STRENGTH

4×15 Back Squat
superset with
4×20 Supermans

*all working sets should be challenging weight.
*keep weight the same across working sets.
*add weight for last set to make challenging if needed.

CONDITIONING

“Chilly Helen”
3 Rounds for time
40/30 cal. bike
21 Kettle bell swings (L1-25/35 L2-55/35#)
12 Pull-ups (L1-Ring Rows)

ACCESSORY

Superset 1: 3×10 DB lunges (each leg) & (3×20) Med-ball Sit-ups
Superset 2: 3×10 Hip Bridges & (3×20) Med-ball Russian Twists

Saturday, February 3, 2018

8 and 10 AM
Open Gym

9 AM

SKILL WORK
*Work on Muscle-up progression with Jami Kirby

Partner WOD

-28 minute clock-
80 Dead lifts (135/95)
30 Toes to bar
60 Push press (135/95)
30 Toes to bar
40 Front Squat (135/95)
30 Toes to bar
AMRAP Muscle-ups or Burpee pull-ups with remaining time

*scale weight as needed
*scale T2B with knees to elbows

Friday, February 2, 2018

***Cardio Load – 3:30 PM***

***Yoga – 7:30 PM***

STRENGTH

-12:00 Clock-

Power Snatch
Build to a heavy set of 3
*You may Tap & Go or do three quick singles.

CONDITIONING

-18 AMRAP-
250m Row
200′ Shuttle Farmer’s Carry (55/35) (Rx+ 70/55)
8 Burpees
16 KB High-pull (70/55)
24 Med-ball twist (20/14)

*Carry one DB or KB in each hand on the Farmer’s Carry.

EXTRA CREDIT
3×12 super sets of DB curls & DB flys

Thursday, February 1, 2018

***Basics – 6:30 PM***

CONDITIONING

***Teams of 3***
30 minute time cap

200 Cal Bike
120 Pull-ups (Rx+ CTB)
60 Clean & Jerk 95/65 (Rx+ 115/80)
50 C&J 115/80 (Rx+135/95)
40 C&J 135/95 (Rx+155/105)
30 C&J 155/105 (Rx+185/125)
20 C&J 185/125 (Rx+205/135)

*Partition reps however your like
*Teams of 3 women 140 cal bike and 100 pull-ups
*Teams of 2 do 2/3 of the work

Mobility/Recovery
-RomWOD, Band Stretch, Passive Hang from Pull-Up Bar

Wednesday, January 31, 2018

***Cardio Load – 3:30 PM***

***CrossFit Kids – 4:30 PM***

***Yoga – 7:30 PM***

Strength/SKILL

Ask the coach for help with rope climb progressions.

-or-

Back Squat
4 x 4 @ 80% – Rest 1:30

CONDITIONING

-4 Rounds for time-
10 Back Squats (135/95)Rx (185/125)Rx+
3/2 Rope Climbs
15 Kettlebell swings (55/35)Rx (70/55)Rx+
30 Double Unders

*Scale Double Unders Double Taps.
*Scale Rope Climbs with Rope-ups x 2 or Ring Rows x 4.

Tuesday, Janurary 30, 2018

***Basics 6:30***

STRENGTH

Bench Press
3 x 8 – Across

-or-

Strict Press
4 x 4 @ 80% – Rest 1:30

CONDITIONING

-For time-
50 ABMAT Sit-ups
21 Handstand Push-ups (Rx+ Strict)
21 Wall Balls (20/14)
50 ABMAT Sit-ups
15 Handstand Push-ups
15 Wall Balls
50 ABMAT Sit-ups
9 Handstand Push-ups
9 Wall Balls
50 ABMAT Sit-ups

*Scale HSPU with DB Push Press

Mobility/Recovery
-RomWOD/Band Stretch/Passive Hang from Pull-up Bar

Monday, January 29, 2018

***Cardio Load – 3:30 PM***

***CrossFit Kids – 4:30 PM***

***Basics – 6:30 PM***

STRENGTH

Weighted Good-Mornings
3 x 10 – Across

-or-

Deadlift
4 x 4 @ 80% – Rest 1:30

CONDITIONING

OPEN 11.2

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 100lbs)
12 Push-ups
15 Box jumps (24/20)

 

Saturday, January 27, 2018

8 and 10 AM
Open Gym

9 AM
Partner WOD

-For Time-
Row 2000m
*switch every 250m

10 Rounds
5 Toes to Bar
5 Push-ups
*alternating rounds

100 Wall Balls (20/14)
*partition however

10 Rounds
5 Toes to Bar
5 Push-ups
*alternating rounds

100 Box Jumps (24/20)
*partition however

10 Rounds
5 Toes to Bar
5 Push-ups
*alternating rounds

100 Thrusters (95/65)
*partition however