September 21, 2017

SPECIALTY CLASS DAY

SWEAT
Conditioning: AMRAP x 20:00
50 Wall Balls 20/14
40 Plate OH Lunges 45/25
30 Box Jumps 24/20
20 Burpees
10 KB Goblet Squats 53/35

STRONGMAN
Option 1
200 American KB swings every drop 10 cal assault bike 70/53
Option 2
Death by crossfit total
Deadlift
Back squat
Shoulder press
*On a running clock you will start with on deadlift 1st min, 2 deadlifts second min, 3 deadlifts 3rd min…Until you cannot complete reps for min.
Then 2 min rest
Then repeat same rep scheme for back squat
2 min rest
Then same rep scheme for shoulder press
All weights 80% of last cf total

ENDURANCE
Conditioning: For Time
Ass/Run
4 Rounds:
25 Calories Assault Bike – Legs Only
800m Run
*You can choose to run first or bike first.

BODY
Bulgarian Split Squat x 10 R & L
Renegade Row x 10 R & L

Single Leg Glute Bridge x 10 R & L
Floor Chest Fly x 12-15

DB Step Ups x 10 R & L
Curl to Press x 12-15

Offset Farmers Walk – switch hands at turnaround point
Deadlift Burpee – use the KB you used for the walks x 10

BARBELL BABES
Jerk Balance (4 Sets of 3)
Light! Technique work
Clean and Jerk (5 Singles)
Work up to a max
Pause Back Squat (4 sets of 5)
2 second pause – each rep

September 20, 2017

CROSSFIT
Skill: Toes-To-Bar (4 Sets Max Reps)
4 Rounds – 3 Minutes each – complete max unbroken reps, rest remaining time.
If you cannot string toes to bar – work for 2 minutes – rest for 1.
Conditioning: For Time
500m Row
21 Deadlifts 155/105
500m Row
15 Hang Power Cleans 155/105
500m Row
9 Shoulder To Overhead 155/105
*RX+ 185/135

SWEAT
Conditioning: 4 Rounds for Time
*5 Min Each
In 5 Minutes Complete:
500m Row
10 Hand Release Push Ups
15 Kettlebell Swings 53/35
*Record time for each round.
*RX+ 70/53
*Do NOT increase reps, GO FASTER – INTENSITY

September 19, 2017

TEAMWORK TUESDAY – CROSSFIT
Conditioning: For Time
“Hold my beer…”
Two Person Teams
100 Wall Balls (20/14)/ Hang from Pull Up Bar
100 Kettlebell Swings (70/53)/Hold Plank
100 Pull Ups/Hold Wall Sit
While Partner A works on the movement, Partner B will hold bar/plank/wall sit, Switch partners as needed – each partner should complete 50 reps of each movement
Finisher
If you didn’t double wod yesterday and already do the finisher in SWEAT –
In 5 min complete AMRAP Leg raise to Candlestick using heavy kettlebell or rig as anchor.

SWEAT
Conditioning: For Time
“Annie on the Run”
50 Sit Ups
50 Double Unders
400m Run
40 Double Unders
400m Run
30 Sit Ups
30 Double Unders
400m Run
20 Sit Ups
20 Double Unders
400m Run
10 Sit Ups
10 Double Unders

September 18, 2017

CROSSFIT
Weightlifting: Push Jerks
Push Jerk 5×3
*Same weight across
*Stay light, focus on technique
Conditioning: For TIme
5 Rounds
10 Power Snatches 95/65
50 Double Unders

SWEAT
Conditioning: For Time
10 Rounds
15/10 Cal Assault Bike
15 Air Squats

September 17, 2017

CROSSFIT
Conditioning: For Time
9/11 WOD
Row, 2001 m
11 Box Jumps, 30 in
11 Thrusters, 125 lbs
11 Burpee Pull-up (chest-to-bar)s
11 Power Cleans, 175 lbs
11 Handstand Push-ups
11 Kettlebell Swings, 70 lbs
11 Toes-to-bars
11 Deadlifts, 175 lbs
11 Push Press, 125 lbs
Row, 2001 m

Row 2001m and Run 2001m. You choose order.

Ladies’ Weights
For 125, use 85
For 175, use 125
Box 24/KB 53

 

September 16, 2017

CROSSFIT
Weightlifting: Back Squat
*Back Squat to a heavy single, then 80% for 5×3
Conditioning: For Time
10-8-6-4-2
Deadlifts 225/185
Handstand Push ups
Wallballs 20/14
Toes to Bar
*RX+ 275/205 for Deadlifts

SWEAT
Conditioning: AMRAP x 20:00
200m Run
10 Burpees
10 Med Ball Sit Ups
10 Dumbbell or KB Push Press
*Choose load

STRONGMAN
Conditioning: For Time
Strongman Mile
200M of each event then do 3 more 200M walks of your choice for a total of 1600M.
Barbell on back (BW)
KB farmers walk 70/53
Sled Push 180/90 load
Barbell Overhead (1/2 BW)
Front Carry (Heavy Object)
*can be done in any order, post loads/object in comments.
Conditioning: 7 Rounds for Reps
Seven Heaven
25/15 Calorie Row
Max Jerk Reps Rx 135/95
Rx+ 185/135
(Seven 2 minute rounds, score is Max Jerk reps completed each round. Rest 1 minute between rounds)
Conditioning: AMRAP x 20:00
“Kev”
With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 315 lb., each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
55-ft. partner barbell carry, 315 lb.
*Post rounds completed to comments.
*Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces.

September 15, 2017

CROSSFIT
Conditioning: For Time
Happy 40th Birthday Coach AC
40 Cal Row
40 Power Snatches 95/65
40 Cal Row
*RX+ 115/75
Finisher
50 Straight Leg Plate Sit Ups
50 Back Elevated Hip Thrusts
1 Round, 2 if you’re feeling crazy and really like thrusting.

SWEAT
Conditioning: EMOM x 10:00
Dumb Deads
Complete: 10 Dumbbell Deadlifts + 10 Dumbbell Squats
*Use the same two dumbbells for both movements. For the squats, hold the DB’s on your shoulders. *Scale to find a weight you can perform both movements unbroken for at least 5 minutes.
*Score completed rounds and note weight in comments.
Finisher
50 Straight Leg Plate Sit Ups
50 Shoulder Elevated Hip Thrusts
1 round, 2 if you’re feeling crazy.

September 14, 2017

CROSSFIT
Rest Day!

SWEAT
Conditioning: AMRAP x 15:00
400M Run
30 Double Unders
20 Kettle Bell Swings (53/35)
10 Box Jumps (24/20)
Finisher
200m Walking Lunge – Not for time

STRONGMAN
Conditioning: For Time
Strongman Mile
200M of each event:
Barbell on back (BW)
KB farmers walk 70/53
Sled Push 180/90 load
Barbell Overhead (1/2 BW)
Front Carry (Heavy Object)
*can be done in any order, post loads/object in comments.
Conditioning: 7 Rounds for reps
Seven Heaven
25/15 Calorie Row
Max Jerk Reps Rx 135/95
Rx+ 185/95
(Seven 2 minute rounds, score is Max Jerk reps completed each round. Rest 1 minute between rounds)

ENDURANCE
Double Tabatas (3 Rounds for reps)
8 Sets:
:40 Calorie Assault Bike
:20 Rest
2:00 rest
8 Sets:
:40 Calorie Row
:20 Rest
2:00 Rest
8 Sets:
:40 Max rep burpee
:20 Rest
*Score total reps for each round.
*Round 1: Bike
*Round 2: Row
*Rounds 3: Burpee

BODY
3 Sets of each couplet/triplet

1a – DB Bench Press with Rotation x 15
1b – Seated Squat Jumps x 15

2a – Single Arm Dumbbell Row 10 R & 10 L
2b – Stationary Lunge, Curl to OH Press 10 R & 10 L

3a – Row Machine Abs x 10
3b – Scissor Kicks x 20
3c – MB Side throws 10 R & 10 L

Finisher:
Frog Style Pop Squats x 20
Plank Jacks x 20+

BARBELL BABES
Strength: Muscle Snatch + Snatch Balance (4 sets of 2)
Light
Barbell: Snatch (5 Singles)
Work up to a HEAVY single, possibly a max
Snatch Grip Deadlift (6 Sets of 3 Reps)
Paused 2 seconds below knee. Increasing weight

September 13, 2017

CROSSFIT
Conditioning: AMRAP x 20:00
Incredible Hulk
20 Minute AMRAP
5 Deadlifts 115/75
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
*Same bar for ALL movements.

SWEAT
Conditioning: 5 Rounds For Time
30 Sit Ups
20 Wall Balls
10 DB Thrusters 35/20
Finisher
50 Right Side Plank Twists
50 Left Side Plank Twists

September 12, 2017

CROSSFIT
Conditioning: For Time
10 Pull Ups
20 Box Jumps 24/20
30 Burpees
40 Sit Ups
50 Wall Balls 20/14
40 Sit Ups
30 Burpees
20 Box Jumps
10 Pull Ups

SWEAT
Conditioning: AMRAP x 15:00
10 Burpees
10 Cal Row
10 Ball Slams (40/25)
Sub plate G2OH if needed
Finisher: 3 Rounds
10 Bulgarian Split Squats (each leg) holding DBs
10 DB stiff leg DL
10 jumping squats holding DBs