Summer Tank Top Pre-Orders
19.4 Highlight Reel
SHOW UP. WORK HARD. HAVE FUN.
#FITNESSEQUALSFREEDOM #EARNITEVERYDAY #COWABUNGA
19.1 Highlight Reel
Monday 11.26.18
1. Back Squat
E2M x 5 sets x 5 reps
*climbing, but NOT to a 5RM
2. “Lionsgate”
AMRAP 10:
5-10-15-20-25-30-etc
Wall Balls (20/14)
T2B
Burpees
3. Cardio & Core
3 Rounds:
1000m Row
20 Alternating Stand & Twists (25/15# Plate)
Monday 11.19.18
SCHEDULE NOTE:
-Regular Classes M/T/W
-CLOSED THURSDAY
-PM Open Gym Friday (Hours TBD)
-Turkey Throwdown Saturday @ 10:00am (BE THERE)
-Festivus Pole Bowl Football Game
Sunday @ 11:00am @ Bedford HS
vs. CrossFit 1750
1. Front Squat
Establish a 1RM for the day (15:00)
2. “Pipeline”
for time:
15-12-9-6-3
Push Ups
Dumbbell Front Squats (50/35)
Box Jump Overs (24/20’’)
3. Core Circuit
3 Rounds:
:30 on/:15 off
1. Mountain Climbers
2. Flutter Kicks
3. Russian Twists
4. Superman Holds
Wednesday 11.15.18
1. 3 Position Snatch Complex
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
*Power or Squat, users choice.
2. “Rush Hour”
Every 4 Minutes x 5 rounds:
20/15 Calorie Bike
10 Lateral Burpees
5 Power Snatch (135/95)
3. Weighted Plank Holds
3 x 1:00
Tuesday 11.15.18
1. Pause Front Squat
E2M x 5 sets x 2 reps, climbing @ 03x0
2. “Jackie”
For time:
1000m Row
50 Thrusters (45/35)
30 Pull Ups
Monday 11.12.18
Veterans Day Class Hours:
5:30am
Noon
5:30pm
#HonorThem
“McGhee”
AMRAP 30
5 Deadlifts (275/185)
13 Push Ups
9 Box Jumps (24/20’’)
Wednesday 11.7.18
1. Clean & Jerk
Build to a heavy TnG Triple
2. “Rip Curl”
For time:
30 Calorie Row
30 Clean & Jerks (135/95)
30 Calorie Row
3. Accessory Work
Seated Single Arm Press: 3x8-10 reps/arm
Flexed Arm Hang: 3x:10-:15 hold, rest as needed
Single Arm Bent Over Row: 3x8-10 reps/arm
Tuesday 11.6.18
“Hang Ten”
AMRAP 5
Buy-in: 100 Double Unders
into...
15 Front Squats (95/65)
12 Box Jumps (24/20'')
-Rest 5:00-
AMRAP 5
Buy-in: 100 Double Unders
into...
12 Front Squats (115/85)
9 Box Jumps (24/20'')
-Rest 5:00-
AMRAP 5
Buy-in: 100 Double Unders
into...
9 Front Squats (135/95)
6 Box Jumps (24/20'')
Monday 11.5.18
1. Back Squat
3x7 climbing - NOT TO A 7RM
2. “Chasing Mavericks”
AMRAP 15:00
15 Russian KB Swings (70/53)
80’ Walking Lunge
15 T2B
80’ Walking Lunge
3. Core Work
3 Rounds, NOT FOR TIME
15 GHD Sit Ups
15 Back Extensions
30 Russian Twists
Wednesday 10.31.2018
1. Overhead Squat
5x3, climbing but NOT to a max
2. “Trick or Treat”
For time:
500m Row
25 T2B
50 Overhead Squats (75/55)
25 T2B
500m Row
Tuesday 10.30.18
1. Hang Clean
5x2, climbing
2. “Pumpkins Smashing”
AMRAP 5
Buy-in: 400m Run
15 Hang Power Cleans (115/85)
15 Lateral Burpees
Rest 5
AMRAP 5
Buy-in: 400m Run
12 Hang Power Cleans (135/95)
12 Lateral Burpees
Rest 5
AMRAP 5
Buy-in: 400m Run
9 Hang Power Cleans (155/105)
9 Lateral Burpees