October 18, 2017

CROSSFIT
Conditioning: 5 Rounds for Time
5 Hand Release Push Ups
10 Front Rack Lunges (115/75)
20/15 Cal Assault Bike
40 Double Unders
RX+ 135/95

SWEAT
Conditioning: AMRAP
5 Min Max Assault Bike Cals
4 Min Rest
3 Min Max Burpees
2 Min Rest
1 Min Max Air Squats

October 17, 2017

CROSSFIT
Teamwork Tuesday
Conditioning: AMRAP x 17:00
“Vegas Strong”
10 Ground to Overhead 135/95
1 x 200m Partner Carry
58 Burpees Over Partner

SWEAT
Conditioning: 5 Rounds for Time
200m Run
25 Sit Ups
20 DB Push Press 40/25

October 14, 2017

CROSSFIT
Conditioning: For Time
Mainsite 120201
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings 53/35
60 Sit-ups
70 Burpees

SWEAT
Conditioning: AMRAP x 20:00
Bikes, Boxes and Burpees
Teams of 2
100 Burpees
100 Box Jump Overs
100 Cal Assault Bike or Row

STRONGMAN
Bear Complex
Find your 1RM Bear Complex
-then-
10 reps of bear complex @ 50% of 1RM.
Metcon (Weight)
3RM Powerlifting Meet
3 rep max of each lift. In order:
Back Squat
Bench Press
Deadlift
Score is total combined weight of all 3 lifts.
-then-
Do an AMRAP of each lift @ 50% of that 3RM.
Weston (Time)
5 Rounds for time of:
1000m Row
200m Dumbbell Farmer Carry, 45#
50m Dumbbell Waiter’s Walk, Right Arm, 45#
50m Dumbbell Waiter’s Walk, Left Arm, 45#
In honor of U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, was killed on October 29, 2009

October 13, 2017

CROSSFIT
Strength: Bench Press
3RM; then 80% for 3+
Conditioning: For Time
12-9-6-3
Squat Snatch 95/65
Burpees

SWEAT
Conditioning: For Time
400m Run
21 DB Thrusters 40/25
21 DB Deadlifts
400m Run
15 DB Thrusters
15 DB Deadlifts
400m Run
9 DB Thrusters
9 DB Deadlifts
400m Run

October 12, 2017

CROSSFIT
Rest Day!

SWEAT
Conditioning: 4 Rounds for reps
*Each Round 3 Min
AMRAP
21 Ab Mat Sit Ups
15 Plate GTOH (45/25)
9 Squats with Plate
-1 Min Rest Between Rounds

STRONGMAN
Pushin the Bear
10 Rounds
10M Bear Crawl
10 Push Ups
( 5 min time cap ))
Bear Complex
Find your 1RM Bear Complex
-then-
10 reps of bear complex @ 50% of 1RM.
Metcon (Weight)
3RM Powerlifting Meet
3 rep max of each lift. In order:
Back Squat
Bench Press
Deadlift
Score is total combined weight of all 3 lifts.
-then-
Do an AMRAP of each lift @ 50% of that 3RM.

ENDURANCE
Row/Run/Repeat (3 Rounds for time)
3 Rounds, each for time:
Row 1000m
Run 800m
*Rest 3 minutes between rounds…goal is to stay consistent each round

BODY
A
Push Ups
Lunges with a bicep curl R&L
B
Plank Row R&L
Lateral Lunges R&L
C
Single arm OH press R&L
Single leg RDL R&L
D
5 Turkish Get Ups
Finisher: If there’s time
3x – 1 min rest between sets
10 air squats
10 jump squats
10 burpees

BARBELL BABES
Snatch long pull + tall snatch (5 Sets of (1+1))
Technique warm up, go light
Pause Snatch + OHS ((1+1)RM, -5% x (1+1), -10% x (1+1))
Pause 2 Seconds Right Below Knee
Back Rack Lunge (3 Sets of 10 (5 Each Leg))
Increasing Weight

October 11, 2017

CROSSFIT
Weightlifting: Hang Clean (6 Sets of 2 Reps)
*Increasing weight – yes you need to squat..
Conditioning: For Time
15 Thrusters 95/65
400m Run
30 Thrusters
800m Run
15 Thrusters
400m Run

SWEAT
Conditioning: 10 Rounds for Time
7 Burpees
7 Knees to Elbows

October 10, 2017

CROSSFIT
Conditioning: 3 Rounds For Time
30 Pull Ups
30 Deadlifts 155/105
30 Box Jumps

SWEAT
Conditioning: AMRAP x 15:00
10 Kettlebell Swings 53/35
10 Box Jumps 24/20
10 Calorie Row

October 9, 2017

CROSSFIT
Weightlifting: Overhead Squat
5 Sets of 3 Reps – Increasing Weight
Conditioning: AMRAP x 10:00
10 Toes to Bar
10 Power Snatches 95/65
10 Wall Balls 20/14

SWEAT
Conditioning: 3 Rounds for Time
Mainsite 130302
200m Run
100m Walking Lunges
50 Air Squats

October 8, 2017

CROSSFIT
Conditioning: 5 Rounds for Distance
CF Mainsite 150713
5 minutes of rowing
5 minutes of rest
*Post distance rowed for each interval to comments.