THURSDAY!?! – 8/31/17

CrossFit Workout

 

WOD #1 – 15 min

Snatch

70% x 5 (3)

75% x 5 (2)

 

Overhead Squat

65% x 3

70% x 3

75% x 3

80% x 3 (2)

 

WOD #2 – 12 min AMRAP

Kettlebell Swing x 20 (55/35)

Burpee to plate x 10

Push Press x 20 (75/45)

 

WOD #3 – 8 min cap EMOM

Odd minute – Kettlebell Swing x 15 (55/35)

Even minute – Goblet Squat x 20

 

Skill:

Double Unders

 

Accessory:

Dumbbell Floor Press x 10 (4 rd)

Chest 2 Bar x 6

V sit x 1 min

HUMP DAY! – 8/30/17

CrossFit Workout

 

WOD #1 – 15 min

Push Press

70% x 5 (3)

75% x 5 (2)

 

Jerk from Rack

65% x 3

70% x 3

75% x 3

80% x 3 (2)

 

WOD #2 – 6 min

Front Squat

70% x 5 (3)

 

WOD #3 – 7 min EMOM

Chest 2 Bar x 5

Toes 2 Bar x 3

Pushup x 1

 

WOD #4 – 8 min cap AMRAP

Push Press x 10 (95/65)

Push-up x 20

Air Squat x 30

 

Skill:

Double Unders

 

Accessory:

Barbell Curl x 15 (4)

Kettlebell Swing x 12 (70/50) (4)

Upright Row x 9 (75/55)

Schedule 8/28/17 thru Labor Day!

Monday – 8/28/17 – 4:30, 5:30, 6:30

Tuesday – 8/29/17 – 5:00 PM to 6:00 PM – Open Gym

Wednesday – 8/30/17 – 4:30, 5:30, 6:30

Thursday – 8/31/17 – 4:30, 5:30, 6:30

Friday – 9/1/17 – Gym Closed

Saturday – 9/2/17 – Gym Closed

Sunday – 9/3/17 – Gym Closed

Monday – 9/4/17 – 4:30, 5:30, 6:30

MONDAY! – 8/28/17

CrossFit Workout

WOD #1 – 15 min

Power Snatch

60% x 3

70% x 3

75% x 3 (2)

 

Snatch Grip Deadlift

85% x 5 (5)

3 Second Pause in Power Position

 

WOD #2 – 6 min

Back Squat

70% x 5 (3)

 

WOD #3 – 15 min cap AMRAP

Thruster x 30 (95/65)

Box Jump Overs x 30 (24/20)

Toes 2 Bar x 30

Calorie Row x 60/40

Toes 2 Bar x 30

 

Skill:

Double Unders

 

Accessory:

Bench Press x 10, 8, 6, 4, 2

Chest 2 Bar x 6

Kettlebell Swing x 10 (55/35)

Sunday, 8/27/17


source

Strength
The Bear Complex: 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press

5×3 *work up to a heavy set. Do not remove hands from the bar in between reps.

WOD
400m run
21 pushups, 21 situps, 21 air squats
400m run
15 pushups, 15 situps 15 air squats
400m run
9 pushups, 9 situps, 9 air squats

Optional Skill Work (for after class)
-Pullup negatives with 5 second chin-over-bar hold at the top 5-10 reps
-5 minute EMOM handstand hold 20-30 seconds each minute
-50 good mornings using light weight
-Mobility Work (foam rolling, static stretching, etc.)

 

Partner WOD Friday! 8/25/17

Strength
4 x 20 weighted lunges (walking or stationary)

WOD
20 minute AMRAP with a partner:

20 thrusters 115/75, 20 box jumps (24″/20″), 20 burpees

30 thrusters 95/65, 30 box jumps (24″/20″), 30 burpees

40 thrusters 75/45, 40 box jumps (24″/20″), 40 burpees

50 thrusters 45/35, MAX CALORIE ROW in remaining time!!!

Wednesday, 8/23/17

Strength
Push Press 5 x 5 at 75% of 1RM
*Find 1RM if you do not have one!

WOD
3 sets of: (1 min on, 1 min off)
-RKBS (70/53)
-Bar Facing Burpees
-Air Squats
-Abmat Situps
*You have rest during this WOD so make sure to go as fast as possible with good form during the minute you are working!

Optional Skill Work  (for after class)
-10 minute Double Under EMOM (however many you can do within 20-30 seconds of each minute)
-3×10 GHD Sit-Ups
-Mobility Work (foam rolling, static stretching)

ECLIPSE WORKOUT – 8/21/17

CrossFit Workout

WOD #1 – 15 min
Clean & Jerk
C&J x 10 (95/60)
C&J x 8 (115/80)
C&J x 6 (135/100)
C&J x 4 (155/120)
C&J x 2 (185/135)

WOD #2 – 6 min
Back Squat
70% x 5 (3)

WOD #3 – 6 min EMOM
Deadlift x 5 (275/155)

WOD #4 – 8 min EMOM
Chest 2 Bar x 3
Alternating Jump Lunge x 6
Kettlebell Swing x 10

Skill:
Double Unders

Accessory:
Bench Press x 10, 8, 6, 4, 2
Upright Row x 10 (After each BP rd)

 

SUNDAY – 8/20/17

CrossFit Workout

WOD #1 – 15 min

Snatch

60% x 2

65% x 2

70% x 2

75% x 5

 

Clean & Jerk

60% x 2

65% x 2

70% x 2

75% x 5

 

WOD #2 – 6 min

Front Squat

70% x 5 (3)

 

WOD #3 – 6 min

Deadlift

Work to heavy rep

 

WOD #4 – 8 min EMOM

Chest 2 Bar x 3

Kettlebell Swing x 10

 

Skill:

Double Unders

 

Accessory:

Bench Press x 10, 8, 6, 4, 2

Back Squat 70% x 5 (After ea BP rd)

FRIDAY FUNDAY! – 8/18/17

CrossFit Workout

WOD #1 – Partner WOD

9 min AMRAP

 

3 min

Box Jumps (24/20) (20/20)

Partner holds front Rack 95/65 (75/55)

 

3 min

Pull-ups (Intermediate/Ring Rows (Novice/Masters))

Partner Hold Tricep-extension on box

 

3 min

Shoulder to overhead (Same weight as above)

Partner holds Bar Hang

 

WOD #2 – The Walking Dead – 12 min

Deadlift Wght

Female – N/M – 75, 85, 105, 125, 145, 165, 175, 185

Male – N/M – 95, 115, 155, 195, 235, 275, 295, 315

Female – Int – 95, 105, 125, 145, 165, 185, 195, 205

Male – Int – 145, 165, 205, 245, 285, 325, 345, 365

 

EMOM Style – Each partner completes 5 deadlifts within 1 min at each load (30 sec to chg weight). If you or/and your partner make is through to the 8th lift, you’ll complete as many DL’s as possible during the last minute.

 

WOD #3 – 10 min

Part 1

60 Row-Over Burpees

While partner does single-unders

Partners much switch if the rope jumper stops or misses

 

Part 2

Calorie Row

While partner does Wall Balls (20/14 – 10’/9’) (14/10 – 10’/9’)

Partners must switch if the ball hits the ground

 

 

Skill:

Double Unders

 

Accessory: