Tuesday, May 16, 2017

Bench Press & a Hero WOD for Tuesday!

TUESDAY Strength Bench Press [Video] Complete 5 Sets of 3 Bench Press @70-80% of 1rep. Attempt to add #5-10 from last week.

Conditioning "Rankel" AMRAP in 20 Minutes: • 6 Deadlifts (#225/155) • 7 Burpee Pull-ups • 10 Kettlebell Swings (#70/55) • Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Saturday, May 13, 2017

Saturday Partner WOD 8am Bootcamp, 9am CrossFit, 10am Open Gym

SATURDAY Partner Workout 6 Rounds Of: AMRAP in 2 Minutes: • 5 Push-ups • 10 Deadlifts (#115/75) • 5 Push Jerks (#115/75)

Partners switch every 2-minute AMRAP.

Rest 3 Minutes

6 Rounds Of: AMRAP in 2 Minutes: • 30 Double Unders • Sled Push, Turf Width Down & Back (3 plates/2 plates)

Partners switch every 2-minute AMRAP.

Friday, May 12, 2017

Clean/Snatch work and more for Friday!

FRIDAY Strength Pick One: Clean or Snatch Every 60 Seconds for 6 Sets: 1 Clean/Snatch Pull + 2 Cleans/Snatches at 65% of 1rep. Add #5-10 from last week. Work on technique.

Conditioning 7 Rounds, With a 14 Minute Cap: • 15 Unbroken Wall Ball Shots (#20/14) • 5 Touch & Go Power Cleans (#155/105 Tx; #185/125 Rx+) • 5 Bar Facing Burpees

Clean Pulls

Thursday, May 11, 2017

Press, Pull-ups, & more for Thursday!

THURSDAY Strength Shoulder Press [Video] Complete 5 Sets of 5 Strict Shoulder Press at 70% of 1rep. Add #5-10 from last week.

Strict Pull-ups [Video] Complete 5 Sets of 6 Strict Pull-ups. (Go weighted PUs if 6 reps is easy.)

Conditioning With a 14 Minute Time Cap: 40 Kettlebell Swings (#55/35) Row 800 meters 40 Kipping Pull-ups 30 Kettlebell Swings Row 600 meters 30 Kipping Pull-ups

Strict Pull-ups

Wednesday, May 10, 2017

Front Squats and more for Wednesday!

WEDNESDAY Strength Front Squat [Video] Complete 5 Sets of 3 Pause Front Squats with a 3-Second Pause. 65% of 1rep, plus #5-10 from last week. Hold this % to strengthen bottom position.

Conditioning With a 14 Minute Time Cap:

6 Rounds Of: • 10 Calorie Row • 5 Dumbbell Man Makers (#35/25)

Then immediately: 60 Dumbbell Step-ups (#35/25; 20" Box)

Pause Front Squats

Monday, May 8, 2017

Overhead Squats and more for Monday!

Amp Gear Last day to order! Newest batch of Crossfit Amplify gear includes t-shirts, tanks, and hoodies!

See our most recent email for order details. Link: https://boxratgear.myshopify.com/collections/amplify

MONDAY Strength Overhead Squat [Video] Complete 5 Sets of 5 Overhead Squats @70-80% of 1rep.

Conditioning 3 Rounds, with a 12 Minute Time Cap: • 12 Thrusters (#105/75) • 15 Bar Facing Burpees • 18 Pull-ups

Overhead Squats

Sunday, May 7, 2017

Sunday Funday!

Amp Gear Last day to order! Newest batch of Crossfit Amplify gear includes t-shirts, tanks, and hoodies!

See our most recent email for order details. Link: https://boxratgear.myshopify.com/collections/amplify

SUNDAY Partner Workout 2 Rounds Of: 3 Minutes at a Station. 30 Seconds On, 30 Seconds Off. Switch as Partners. • Handstand Push-ups (Scaled: HS Holds or DB Push Press) • Airdyne Calories • V-ups • Dumbbell or Kettlebell Snatch • Turf Length Running (Switch every Down/Back)