Friday, November 25, 2016

Friday Front Squats!

Holiday Week Schedule Friday: 9am, 10am, 4:30pm, & 5:30pm. No other classes. Saturday-Sunday: Normal class schedule.

FRIDAY Strength Front Squat [Video] Complete 6 Sets of 2 Front Squats @80% of your 1rep. Attempt to add #5-10 from last week.

Conditioning 5 Rounds For Time: • 10 Deadlift (#205/145 Rx; #255/175 Rx+) • 50 Double Unders • 15 Pull-ups (C2B for Rx+)

Front Squat Mobility

Thursday, November 24, 2016

Thanksgiving

Holiday Week Schedule Thursday: 8am Bootcamp, 9am CrossFit. No other classes. Come in and get sweaty before eating your day away! Friday: 9am, 10am, 4:30pm, & 5:30pm. No other classes. Saturday-Sunday: Normal class schedule. crossfit-turkey

THANKSGIVING! Teams of 3 Within 35 Minutes: 5K Row Run 72 Turf Lengths with a Turkey (#20/14 MedBall held at shoulders) 150 Turkey Burpees (MedBall must be in hands for the entire burpee)

With anytime left: AMRAP Squat Clean to Thrusters (#135/95)

* All 3 partners can work at the same time. For example, one can row, one can run, and the third can do burpees, all at the same time.

Wednesday, November 23, 2016

Squats and hard work for Midweek! Remember our Holiday Schedule! No 7:30pm class.

Holiday Week Schedule Wednesday Night: 7:30pm class is cancelled. All other classes as usual. Thursday: 8am Bootcamp, 9am CrossFit. No other classes. Come in and get sweaty before eating your day away! Friday: 9am, 10am, 4:30pm, & 5:30pm. No other classes. Saturday-Sunday: Normal class schedule. crossfit-turkey

WEDNESDAY Strength Back Squat [Video] Complete 5 Sets of 5 Back Squats @65% across all sets.

Conditioning 3 Rounds For Time: • 35 Wall Ball Shots (#20/14 Rx; 50 Wall Ball) • 20 Kettlebell Swings (#55/35)

Rest 2 Minutes

60/50 Calorie Row For Time

Back Squats

Tuesday, November 22, 2016

Clean and Snatch Complexes and more for Tuesday!

Holiday Week Schedule Wednesday Night: 7:30pm class is cancelled. All other classes as usual. Thursday: 8am Bootcamp, 9am CrossFit. No other classes. Come in and get sweaty before eating your day away! Friday: 9am, 10am, 4:30pm, & 5:30pm. No other classes. Saturday-Sunday: Normal class schedule. crossfit-turkey

TUESDAY Strength Take 20 minutes to work on your Olympic lifts.

Clean [Video] 5 Sets of a 3-Position Pull (Lift, Above Knees, & Power) + 2 Cleans @70% across all sets

Snatch [Video] 5 Sets of a 3-Position Pull (Lift, Above Knees, & Power) + 2 Snatches @70% across all sets

Conditioning 3 Rounds For Time: • 50 Double Unders (75 DU’s for Rx+) • 20 Power Cleans (#115/75 Rx; #135/95 Rx+) • 20 Pull-ups (C2B for Rx+)

C2B Pull-ups

Monday, November 21, 2016

Back Squats and more for Monday!

Holiday Week Schedule Wednesday Night: 7:30pm class is cancelled. All other classes as usual. Thursday: 8am Bootcamp, 9am CrossFit. No other classes. Come in and get sweaty before eating your day away! Friday: 9am, 10am, 4:30pm, & 5:30pm. No other classes. Saturday-Sunday: Normal class schedule. crossfit-turkey

MONDAY Strength Back Squat [Video] Complete 3 Sets of 8 Back Squats at 75% of 1rep across all sets. Attempt to increase #5-10 from last week.

Conditioning AMRAP in 12 Minutes: • 15 Box Jumps (24"/20") • 12 Shoulder to Overhead (#115/75) • 9 Deadlifts (#115/75)

Back Squats

 

Sunday, November 20, 2016

Sunday Funday!

SUNDAY Partner Workout AMRAP in 15 Minutes: • 7 Russian Kettlebell Swings • 7 Push-ups • 7 Goblet Squats • 1 Down/Back Turf Width Sled Push

* Go heavy. Partners will alternate every round.

At 15 minutes: AMRAP in 5 minutes of Turf Length Running. Partners switch after every down & back.

Optional Additional Work Turkish Get-ups, for fun and a heavy 1 rep.

Turkish Get-ups

Thursday, November 17, 2016

Oly Lifts and more for Thursday!

THURSDAY Strength Power Clean [Video] Power Snatch [Video]

Take 20 minutes to work on the following: 4 Sets of 3 Touch & Go Power Cleans. Build as you go. 4 Sets of 3 Touch & Go Power Snatches. Build as you go.

Conditioning 3 Rounds For Time: • 25 Calorie Row • 15 Power Cleans (#135/95) • 10 Lateral Barbell Burpees

Power Snatch