Thursday, October 12, 2017


Thursday Back Squats and more!

Barbells For Boobs
This Saturday, October 14.
Facebook event page here.

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

Conditioning
AMRAP in 12 Minutes:
• 10 Airdyne Calories
• 15 Push-ups
• 40 Air Squats (20 Alternating Pistols for Rx+)

Back Squats

Wednesday, October 11, 2017


Coach Brytne at her CrossFit Level 2 Cert!

Barbells For Boobs
This Saturday, October 14.
Facebook event page here.

WEDNESDAY
Strength
Snatch [Video]
Complete 6 Sets of 2 Squat Snatch @70-75% of 1rep.
Reset and take no longer than 15 seconds between reps.

Conditioning
For Time:
Run 800 meters

21-15-9 Reps Of:
• Kettlebell Swings (#55/35)
• Push Press (#95/65 Rx; #115/80 Rx+)

Row 800 meters

The Snatch

Tuesday, October 10, 2017


Front Squats and more for Tuesday!

Barbells For Boobs
This Saturday, October 14.
Facebook event page here.

TUESDAY
Strength
Front Squat [Video]
Complete 8-6-4-2-2 Reps at the following percentage of 1rep:
60%, 65%, 70%, 75%, 75%

Conditioning
AMRAP in 15 Minutes:
• 30 Toes to Bar
• 60 Burpees
• 90 Wall Ball Shots (#20/14)

Front Squats

Monday, October 9, 2017


Jason H., Dawn L., and Linda K. finish the Chicago Marathon!

Barbells For Boobs
Saturday, October 14.
Facebook event page here.

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

Complete 6 Sets of 5 Touch & Go Power Clean + Push Jerks (#135/95 Rx; #155/105 Rx+)

Conditioning
AMRAP for 18 Minutes:
• 6 Burpee Box Jump Overs (24″/20″)
• 6 Deadlifts (#225/155)
• Run 200 meters

* Increase reps by 3 each round.

Power Cleans

Sunday, October 8, 2017


Sunday Funday!

Barbells For Boobs
Saturday, October 14.
Facebook event page here.

SUNDAY
AMRAP in 20 Minutes:
• 400m Run with Wreck Bag
• 40 Step-ups with Wreck Bag
• 30 Sit-ups with Wreck Bag
• 20 Pull-ups

Saturday, October 7, 2017


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

Barbells For Boobs
Saturday, October 14.
Facebook event page here.

SATURDAY
Partner Workout
For Time:
60 Wall Ball Shots (#20/14 Rx; #30/20 Rx+)
16 Power Clean & Jerks (#135/95)
60 Wall Ball Shots
16 Power Clean & Jerks (Choose weight to increase)
60 Wall Ball Shots
16 Clean & Jerk (Choose weight to increase)
Run 1 Mile

Friday, October 6, 2017


Friday Gymnastics work and more!

Barbells For Boobs
Saturday, October 14.
Facebook event page here.

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

EMOM for 12 Minutes:
• Minute 1: 8 Pull-ups (6 C2B Pull-ups for Rx+)
• Minute 2: 30 Double Unders (50 DUs for Rx+)

Conditioning
For Time:
40 Deadlifts (#115/75 Rx; #135/95 Rx+)
15 Calorie Row
30 Front Squats
15 Calorie Row
40 Burpees
15 Calorie Row

Kipping Pull-ups

Thursday, October 5, 2017


Thursday Back Squats and more!

 

Barbells For Boobs
Saturday, October 14.
Facebook event page here.

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

Conditioning
3 Cycles Of:
AMRAP in 3 Minutes:
• 15 Box Jumps (24″/20″)
• 12 Kettlebell Swings (#55/35)
• 9 Airdyne Calories

Rest 2 Minutes in between Cycles.

Back Squats

Wednesday, October 4, 2017


Snatch work and more for midweek!

Barbells For Boobs
Saturday, October 14.
Facebook event page here.

WEDNESDAY
Strength
Snatch [Video]
Complete 7 Sets of 2 Squat Snatch @65% of 1rep.
Reset and take no longer than 15 seconds between reps.

Conditioning
For Time:
50 Calorie Row
40 Power Snatch (#75/55)
30 Lateral Barbell Burpees
20 Calorie Row
10 Lateral Barbell Burpees

The Snatch

Tuesday, October 3, 2017


Front Squats and more for Tuesday!

Barbells For Boobs
Saturday, October 14.
Facebook event page here.

TUESDAY
Strength
Front Squat [Video]
Complete 8-6-4-2-2 Reps at the following percentage of 1rep:
55%, 60%, 65%, 70%, 70%

Conditioning
For Time:
Run 1000 meters
50 Back Squats (#95/65 from the floor)
30 Toes to Bar (12 Ring Muscle-ups for Rx+)

Front Squats