KB Class hitting the couch!
Wednesday 4.11.2018
Which one of these things is not like the others :)
1. Deadlift
Build to a heavy set of 5
2. "Detention"
AMRAP 12
6 Strict HSPU
9 Deadlifts (225/155)
30 Double Unders
3. Row Conditioning
1x1000m Row
2x600m Row
4x200m Row
2x600m Row
1x1000m Row
*Equal work to rest
Tuesday 4.10.2018
3 of a kind!
1. "Life Alert"
AMRAP 4
21/15 Cal AB
21 T2B
15 Front Squat (115/80)
REST 4
AMRAP 4
18/14 Cal AB
18 T2B
12 Front Squat (135/95)
REST 4
AMRAP 4
15/12 Cal AB
15 T2B
9 Front Squat (155/105)
2. Front Squat
5-4-3-2-1
Climbing
*Each set on the 3:00
Monday 4.9.2018
Fun group for Saturday Glow Bowling!
1. Power Snatch
Build to a heavy single
2. "Isabel"
For Time:
30 Snatches (135/95)
3. EMOM 16
Odds: 15/12 Cal Row
Evens: 12 GHD Sit Ups
Friday 4.6.2018
3 years ago?!?
1. "Power Trip"
AMRAP 15:
15 Power Snatches (95/65)
30 Wallballs (20/14)
60 Double Unders
2. Snatch
On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Snatches + 3 Overhead Squats
Minute 2 – Rest
Minute 3 – 5 Squat Snatches
Minute 4 – Rest
(Rounds 1-4: 50-55-60-65%)
Thursday 4.5.2018
That depth!
1. "Mean Machine"
3 Rounds:
3:00 Calorie Row
2:00 Calorie Bike
1:00 Burpees
Rest 2:00
2. ROMWOD/Movement Vault
Wednesday 4.4.2018
1. "50-50"
Teams of 3:
AMRAP 7:
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)
rest 3 minutes
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)
rest 3 minutes
AMRAP 7:
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)
2. ROMWOD/Movement Vault
Tuesday 4.3.2018
1. "Christine"
3 Rounds For Time
Row 500m
1x BW Deadlifts, 12 reps
20" boxjumps, 21 reps
2. Row Conditioning
5 Rounds:
1:00 Row/:30 Rest
Rest 2:00
5 Rounds:
1:00 Row/:30 Rest
Monday 4.2.2018
1. "Power Clean Wave"
EMOM 12 (4 Rounds)
Minute 1: 3 Power Cleans
Minute 2: 2 Power Cleans
Minute 3: 1 Power Clean
2. Front Squat
5x5
3. Accessory
4 Rounds
10 Dumbbell Rows
20 Alternating Dumbbell Strict Press
30 Sit Ups
Friday 3.30.2018
1. "Strongman Style"
In teams of 3:
5:00 at each station
Sled Push (50')
Rope climb
Tire Flip
Stone Shoulder
Assault Bike (Cal)
Thursday 3.29.2018
1. GOAT Day
EMOM 20
Min 1: GOAT 1
Min 2: GOAT 2
2. ROMWOD/Movement Vault
Wednesday 3.28.2018
1. "High Roller"
AMRAP 16
18/15 Cal Row
15 Sumo Deadlift High Pull (95/65)
12 Burpee Box Jumps (24/20)
9 C2B Pull Ups
2. 30 Turkish Get Ups
For Quality
3. ROMWOD/Movement Vault
Tuesday 3.27.2018
1. "Four Score"
4 Rounds, On the 4:00
14/12 Cal Assault Bike
15 Front Squats (95/65)
12x 10m Sprints
2. Midline
21-18-15-12-9
Alternating Pistols
1:00 Plank Hold between sets
Friday 3.23.2018
Babies leading yoga, wo better to show us how to be flexible??!!
1. 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Men use 100 lb.
Women use 65 lb.
Thursday 3.22.2018
Motivated. Determined. Focused. This is the start of something really special.
1. GOAT Day
EMOM 20
Min 1: GOAT 1
Min 2: GOAT 2
2. ROMWOD/Movement Vault
3. Watch 18.5 Announcement!!*
*Check out the CrossFit Games live feed throughout the day, sounds like there might be something new in the works (perhaps voting on the WOD!!!)
Wednesday 3.21.2018
1. "Humble Pie"
EMOM 16 (4 rounds)
Min 1: 12/9 Cal Assault Bike
Min 2: 7 Deadlifts (225/155) + 7 HSPU
Min 3: 12/9 Cal Assault Bike
Min 4: 10 C2B Pull Ups
2. Movement Vault
Tuesday 3.20.2018
1. Front Squat
Pause Front Squat
Build to a heavy single with a 3 second pause
2. "Engine Room"
5 Rounds, every 3:00:
300/250m Row
9 Thrusters (95/65)
3. Strict T2B
3x12-15 reps
Monday 3.19.2018
some of the most badass women around <3
1. "Double Trouble"
AMRAP 9
9 Power Cleans (185/125)
12 Alternating Pistols
24 Double Unders
2. Back Squat
2 Rounds
8 Reps @ 75%
Rest 1:00
6 Reps @ 80%
Rest 1:00
4 Reps @ 85%
Rest 3:00
Friday 3.16.2018
Deadlifts!
