September 25, 2018

CROSSFIT
Weightlifting: EMOM x 10:00
Clean Pull + Clean
*Increasing or stay at a light/medium weight and work on technique
Conditioning: AMRAP x 15:00
PC/WB/DU
10 Power Cleans (135/95)
20 Wall Balls
30 Double Unders

SWEAT
Conditioning: For Time
2k Row/Death by Burpee
Row 2000m
Minute 1: 1 Burpee
Minute 2: 2 Burpees
Minute 3: 3 Burpees…
Continue adding a burpee each minute until you row 2000m

September 24, 2018

CROSSFIT
Strength: TBD
Conditioning: For Time
Mainsite 180917
10 rounds for time of:
10 back squats
100-m sprint
Rest 30 seconds.
*Men: 135 lb.
*Women: 95 lb.
*Each round of this workout is a sprint. Reduce the load on the squat so you can complete each set unbroken and still run hard.

Scaling Options:

Intermediate Option
10 rounds for time of:
10 back squats
100-m sprint
*Rest 30 seconds.
Men: 115 lb.
Women: 75 lb.

Beginner Option
7 rounds for time of:
10 back squats
100-m sprint
*Rest 30 seconds.
Men: 65 lb.
Women: 45 lb.

SWEAT
TBD

September 23, 2018

CROSSFIT
SUNDAY BRUNCH
Mainsite 150311
Snatch (1RM*)
Clean (1RM*)
Deadlift (1RM*)

With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Scroll for scaling options.
Post heaviest load for the snatch, clean and deadlift.

September 22, 2018

CROSSFIT
Conditioning:
5 rounds of:
Minute 1: 10 sumo deadlift high pulls
Minute 2: 15 GHD sit-ups
Minute 3: 15 push presses
Minute 4: 10 Pull Ups
*Men: 95 lb.
*Women: 65 lb.
*Log rounds completed as RX.
*Scale GHDs to 20 sit ups.

SWEAT
Conditioning: AMRAP x 15:00
Saturday Special
Run 200m
10 Burpees
10 Med Ball Sit Ups
10 Dumbbell or KB Push Press
Teams of 2:
Partner A: Run 200m
Partner B: 10 Burpees, 10 Sit Ups, 10 Push Press
— then —
Partner B: Run 200m
Partner A: 10 Burpees, 10 Sit Ups, 10 Push Press
*Partner completing triplet must complete triplet, even if running partner returns before completion. That time is rest for running partner.
*Partners should use same weight if at all possible.

STRONGMAN
Metcon (Time)
“Strong Buffet”
3 Rounds
5 ground to overhead 135/95
100M odd object carry AHAP
100M farmers carry AHAP
100M sled push 90/45
5 tire flips, any tire

*odd object carry can be front, on shoulder or overhead. Partner or solo tire flips. Post loads in comments
Metcon (Time)
“Filly’s Fun House”
5 rounds
21/15 calorie row
15 KB swings 53/35
9 burpees
15 goblet squats 53/35
21/15 assault bike calories
*Must increase pace each round, yes, you must!
RX+ 70/53
RX++ HAM 106 or 88/70 KB, add to comments this choice.
Crain (Time)
2 Rounds for time of:
34 Push-ups
50-Yard Sprint
34 Deadlifts, 135#
50-Yard Sprint
34 Box Jumps, 24″
50-Yard Sprint
34 Clean and Jerks, 95#
50-Yard Sprint
34 Burpees
50-Yard Sprint
34 Wall-Ball Shots, 20#
50-Yard Sprint
34 Pull-ups
50-Yard Sprint
In honor of, Officer Michael “Freight” Crain, of Beaumont, California, who died Feb. 7, 2013
To learn more about Crain click here
If you have a 20# vest or body armor, wear it.

September 21, 2018

CROSSFIT
Conditioning: E2MOM x 20
10/7 Cals on Rower
2 Squat Snatches
*Choose Load
*Start light and build or stay the same weight and work on technique under fatigue.

Rest 10 min between metcons

Conditioning: EMOM x 10
6 Overhead Squats 95/65
Max HSPU

SWEAT
Conditioning: For Time
Annie
50-40-30-20-10
Double-unders
Sit-ups
Conditioning: For Calories
Tabata Assault Bike
8 Rounds
20 seconds work
10 seconds rest

September 20, 2018

CROSSFIT
Rest Day!

SWEAT
Conditioning: 7 Rounds for Time
7 Box Jumps 24/20
7 Burpees
7 Kettlebell Swings 70/53

ENDURANCE
Run Forrest Run + (10 Rounds for time)
10 x 300s.
*New round starts every three minutes.
Run Forrest Run (8 Rounds for time)
8 x 300s
*New rounds starts every four minutes

STRONGMAN
Conditioning: For Time
“Strong Buffet”
3 Rounds
5 ground to overhead 135/95
100M odd object carry AHAP
100M farmers carry AHAP
100M sled push 90/45
5 tire flips, any tire
*odd object carry can be front, on shoulder or overhead. Partner or solo tire flips. Post loads in comments
Conditioning: For Time
“Filly’s Fun House”
5 rounds
21/15 calorie row
15 KB swings 53/35
9 burpees
15 goblet squats 53/35
21/15 assault bike calories
*Must increase pace each round, yes, you must!
RX+ 70/53
RX++ HAM 106 or 88/70 KB, add to comments this choice.

BARBELL BABES
TBD

September 19, 2018

CROSSFIT
Strength: Back Squat (10RM)
*No more than 3 working sets.
Conditioning: 5 Rounds for Time
Bergens
12 Kettlebell Swings, 70/53 lbs
40 Double Unders

SWEAT
Strength: Turkish Get Up (2-2-2)
*Three sets of 2 reps each arm.
*Rest 60 seconds
Conditioning: AMRAP x 10:00
10 Ball Slams (40/25)
200m Run

September 18, 2018

CROSSFIT
Conditioning: For Time
4 x 500m Row
1:1 Rest

SWEAT
Conditioning: 4 Rounds for Reps
In 4-minutes complete:
500m Row
Max Reps Double Unders
*Rest 2 minutes between sets

September 17, 2018

CROSSFIT
Conditioning: 5 Rounds For Time
“Barbara”
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
*subtract 12 min of rest from time

SWEAT
Conditioning: For Time
50 Air Squats
40 Kettlebell Swings 53/35
30 Wall Balls 20/14
20 Burpees
10 Ball Slams
20 Burpees
30 Wall Balls
40 Kettlebell Swings
50 Air Squats

September 16, 2018

CROSSFIT
Sunday Brunch
Conditioning: AMRAP x 11:00
“Scotty”
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar
*Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.