Tuesday, October 24, 2017


Front Squats and more for Tuesday!

TUESDAY
Strength
Front Squat [Video]
Complete 5-4-3-2-1 Reps at the following percentage of 1rep:
50%, 60%, 70%, 80%, 90%

Conditioning
AMRAP in 16 Minutes:
• 15 Hand Release Push-ups
• 10 Pull-ups
• 5 Handstand Push-ups (Scaled: 5 Push Press #95/65)

Front Squats

Monday, October 23, 2017


An Open WOD and more for Monday!

Conditioning
Part 1

CrossFit Open WOD 14.4
AMRAP in 14 Minutes:
• 60 Calorie Row
• 50 Toes to Bar
• 40 Wall Ball Shots (#20/14)
• 30 Cleans (#135/95)
• 20 Muscle-ups

* Beginners sub pull-ups for muscle-ups.

Part 2
Bike or Row
8 Rounds Of:
40 seconds on/20 seconds off for max calories 

Open WOD 14.4 Explanation

Sunday, October 22, 2017


Sunday Funday!

SUNDAY
Partner Workout
AMRAP in 20 Minutes:
• 1 Round of “Cindy”
• Heavy Sled Push, Turf Width Down & Back

* Athletes will switch after each Sled Push. One person works at a time.

“Cindy”
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Optional Additional Work
Partner Run: 2000
Switch every 200m

Saturday, October 21, 2017


Saturday Partner Workout!
8am Bootcamp, 9am CrossFit, and 10am Open Gym

SATURDAY
Partner Workout

Within 30 Minutes:

Partner 1: Run 800 meters
Partner 2: Max Wall Ball Reps during P1 Run

Rest 2 Minutes and Switch

Rest 2 Minutes

Partner 1: Row 800 meters
Partner 2: Max Burpee Reps during P1 Row

Rest 2 Minutes and Switch

Rest 2 Minutes

Take 8 minutes to find a heavy Hang Power Clean as partners.

Friday, October 20, 2017


Friday Gymnastics work and more!

FRIDAY
Skill Work
Pull-ups [Video]
Double Unders [Video]

EMOM for 12 Minutes:
• Minute 1: 10 Pull-ups (8 C2B Pull-ups for Rx+)
• Minute 2: 30 Double Unders (50 DUs for Rx+)

Conditioning
4 Rounds For Time:
• Row 250 meters
• Run 200 meters
• 15 Ground to Overhead (#95/65)

Kipping Pull-ups

Thursday, October 19, 2017


Thursday Back Squats and more!

THURSDAY
Strength
Back Squat [Video]
Complete 6 Sets of 3 Back Squats at 80% of 1rep.

Conditioning
For Time:
30 Russian Kettlebell Swings (#55/35 Rx; #70/55 Rx+)
40 Push-ups
Run 400 meters
50 Box Jumps (24″/20″)
Run 400 meters
40 Push-ups
30 Russian Kettlebell Swings

Back Squats

Wednesday, October 18, 2017


Snatch work and more for midweek!

WEDNESDAY
Strength
Snatch [Video]
Complete 6 Sets of 2 Squat Snatch @75-80% of 1rep.
Reset and take no longer than 15 seconds between reps.

Conditioning
7 Rounds For Total Time:
• 9 Airdyne Calories
• 7 Toes to Bar
• 5 Hang Power Snatch (#115/80)
• Rest 1 Minute

The Snatch

Tuesday, October 17, 2017


Conditioning work for Tuesday!

TUESDAY
Conditioning
Part 1
With an 18 Minute Time Cap:
60 Alternating Pistols (Scaled: 120 Air Squats)
50 Wall Ball Shots (#20/14)
40 Box Jumps (24″/20″)
30 Deadlifts (#185/135)
20 Power Cleans
10 Front Squats

Part 2
8 Minutes For Total Row Calories:
40 Seconds On/20 Seconds Off

Rowing Reminders

Monday, October 16, 2017


Monday barbell work and more!
Thanks to all those who came and joined us for another successful Barbells For Boobs fundraising event!

MONDAY
Strength
Power Clean [Video]
Push Jerk [Video]

Complete 4 Sets of 5 Touch & Go Clean + Jerks.
Rx start at #115/75 and build into a heavy set.
Rx+ start at #135/95 and build into a heavy set.

Conditioning
AMRAP in 10 Minutes:
• 10 One Arm Dumbbell Thrusters (#50/35)
• 50 Double Unders
• 10 Burpees

* Switch arms on the DB each round.

Push Jerks

Sunday, October 15, 2017


Sunday Funday!

Thanks to all those who came and joined us for another successful Barbells For Boobs fundraising event!

SUNDAY
Partner Workout
AMRAP in 20 Minutes:
• 20 Alternating Dumbbell Snatch
• 30 Pull-ups
• 20 Handstand Push-ups (Scaled: Heavy Push Press)
• 30 Calories on the Rower or Airdyne