July 24, 2017

CROSSFIT
Strength: EMOM every 2 minutes for 12:00
Snatch high pull + Power snatch + Hang snatch (knee) ((1+1+1)x1x6)
*First set at 65%. Drop the bar as needed, increasing load! Attempt to make hang squat snatch.
Conditioning: For Time
30 Assault Bike Calories
30 Slam Balls 40/25
30 Handstand Pushups
*Scale HSPU to inverted/incline box pushups.

CROSSFIT 101
Conditioning: 6 Rounds for Reps x 12:00
Mainsite 140407
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches
*DB Weight 50/35

July 23, 2017

MIXED LEVEL CLASSES
Conditioning: For Time
200m sled push 90/45 on sled
Then
5 rounds
15 KB Sumo Deadlift High Pulls 70/53
15 Russian Swings 70/53
15 Push-ups
Score total time (sled + 5 rounds)
Durability: For Time
Max Attempt Plank Hold on Elbows

July 22, 2017

CROSSFIT
Strength: Back Squat 10-10-10
Conditioning: EMOM x 10:00
5 pullups
7 box jumps 30/24
9 assault bike calories
*Complete all reps in the round per minute. Stop working at 45s if you have remaining reps in each round.
*Score reps per round. Max score = 210

CROSSFIT 101
Conditioning: For Time
Teams of 2
100 Wall Balls 20/14
400m Run
100 Burpees
400m Run
100 Plate G2O 45/25
*Only one partner works at a time during movements. They must run together and cannot start the next movement until both are back from the run.
**For odd numbers use a team of 3 and add 50 reps to each movement. Run will stay the same.
***Team up by Wall Ball . One WB per team.

STRONGMAN
Conditioning: For TIme
BAM BAM
21-18-15-12-9-6-3
Bench press 135/95
Slam Ball 40/25
DB Shrugs AHAP
(RX+ 185/135 Bench)
Yoke walk
work up to AHAP 50′ walk
Farmers carry
Work up AHAP 50′ farmers/Frame carry
Conditioning: AMRAP – Reps
Tire flip
1 minute Max tire flips
Adrian (Time)
7 Rounds For Time of:
3 Forward Rolls
5 Wall Climbs
7 Toes-To-Bar
9 Box Jumps, 30″
In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007
To learn more about Adrian click here

July 21, 2017

CROSSFIT
Benchmark Friday!
Conditioning: 5 Rounds for Time
Nancy
400m Run
15 Overhead Squats, 95/65
Durability
200m KB Farmers Carry (53/35 each hand)
200m walking lunge

CROSSFIT 101
Conditioning: 4 Rounds For Time
Mainsite 080221
400m Run
50 Air Squats
Finisher
3-4 Rounds
10 Plate Front Raises
10 KB Bottoms Up KB Z Press (each arm)
10 Kneeling One Arm Rows (each arm)
Banded Tricep Pull Down Burn Out

July 20, 2017

CROSSFIT/COMPETITOR
Rest Day!

CROSSFIT 101
Skill: Rope Climbs and Toes to Bar
Conditioning: AMRAP x 20:00
Min 1 – Box Jumps (24/20)
Min 2 – Kettlebell Swings (35/53)
Min 3 – Toes to Bar
Min 4 – Rope Climbs
Min 5 – Rest
Log total reps for ALL movements combined.

STRONGMAN
Metcon (Time)
BAM BAM
21-18-15-12-9-6-3
Bench press 135/95
Slam Ball 40/25
DB Shrugs AHAP
(RX+ 185/135 Bench)
Yoke walk
work up to AHAP 50′ walk
Farmers carry
Work up AHAP 50′ farmers/Frame carry
Metcon (AMRAP – Reps)
Tire flip
1 minute Max tire flips

ENDURANCE
“Sgt. Slaughter” (9 Rounds for time)
3 Rounds of:
1 minute to complete: 100 yard sprint (50 yards out and back)
2 minutes to complete: 200 yard sprint (100 yards out and back)
3 minutes to complete: 300 yard sprint (50 yards and back, 100 yards and back)
At 3.2.1 Go run 50 yards and back as fast as possible. At the 1 minute mark, sprint 100 yards and back. At the 3 minute mark sprint to the 50 and back, then the 100 and back. That is one round. At the 6 minute mark begin round 2. Record times for all 9 intervals. These should be all-out efforts.
One hand must touch at each turn around.

BODY
3 sets of:
a)
lunge taps 12-15/side
floor press 12-12
b)
glute bridge, shoulders and feet elevated 12-15
DB row, right and left 12-15/side
c)
DB pull over 12-15
alternating lat/front raises 10 each direction
Finisher :45 work/ :15 rest
plank jacks
plank hand reach
flutter kicks
side plank rolls

July 19, 2017

CROSSFIT
Strength: Bench Press
5RM
Conditioning: For Time
100 Double Unders
50 Squat Clean Thrusters 95/65
100 Double Unders

CROSSFIT 101
Conditioning: For Time
1000m Row
50 Ball Slams 40/25
500m Row
30 Ball Slams
250m Row
20 Ball Slams
Finsher:
3-4 Rounds
10 Bulgarian Split Squats each leg – KB at chest
10 Sumo Squats with KB
10 Stiff Leg Deadlifts (2 DBs)

July 18, 2017

MIXED LEVEL CLASSES

Conditioning: AMRAP x 25:00
With a Partner Complete:
50 Ab Mat Sit Ups
50 Wall Balls 20/14
50 Pull Ups
50 OH Plate Lunges 45/25

 

July 17, 2017

CROSSFIT
Strength: Deadlift (6×3)
Every 2 minutes for 12 minutes perform 3 deadlifts.
*3 seconds eccentric (negative) each rep, no dropping the bar from the hips!
*Increasing but keep good form.
Conditioning: For Time
21-15-9
Deadlift 185/135
*Assault bike calories
*RX+ 27-21-15-9

CROSSFIT 101
Conditioning: AMRAP x 12:00
Bubbles
10 Burpees
25 Double Unders
Finisher: No Measure
3-4 Rounds
20 Russian Twists (10 each side)
15 Med Ball Sit Ups
10 Strict Hanging Knee Raises
10 Weighted Side Bends (each side)

July 16, 2017

MIXED LEVEL CLASSES
Conditioning: AMRAP x 3:00
5 Rounds
10 DB Squat Cleans (50/35 per hand)
10 DB Shoulder to Overhead
10 Knee Raises
*Rest 2 minutes between rounds
Durability
30 Turkish Get Ups, as heavy as possible (15 per side).