Wednesday 4.25.2018
Anyone seen these critters running around the gym?!
1. "Full Circle"
For Time:
1500m Row
100 Double Unders
35 Cal Assault Bike
100 Double Unders
1500m Row
2. Gymnastics Conditioning
Strict HSPU
EMOM 12:
Odd: 50 Double Unders
Even: Max Strict HSPU
*Try to improve from last week
3. Midline
1 Rounds NFT
35 GHD Sit Ups
1 Min accrues L Sit Hold
35 GHD Sit Ups
Tuesday 4.24.2018
HUGE Congrats to Debbie Tully for qualifying for and completing the CrossFit Games Online Qualifier! The road to The Games gets tougher each year and she continues to take it in stride.
1. Squat Snatch
Build to a heavy single
2. "Ring of Fire"
AMRAP 9
1 Ring Muscle Up
1 Squat Snatch (135/95)
2 Ring Muscle Ups
2 Squat Snatches
3 Ring Muscle Ups
3 Squat Snatches
... +1 each round
3. Bike Conditioning
2 Rounds
Minutes 0-5: Light Pace
Minutes 5-8: Moderate Pace
Minutes 8-10: Fast Pace
Monday 4.23.2018
Do you think they planned this?
1. "Helen"
3 Rounds For Time:
400m Run
21 KB Swings (53/35)
12 Pull Ups
2. Body Armor
3 Giant Sets*:
10 DB Bench Press
15 Romanian Deadlifts
20 Close Grip Push Ups
25 Weighted Hip Extensions (25/20)
Rest 2:00 between rounds
*Unbroken sets, minimal rest on transition, sets can climb in weight but must stay unbroken
Friday 4.20.2018
Flex Friday
1. "Belt Buckle"
For Time:
1000m Row
30 Deadlifts (225/155)
50 Lateral Burpees
2. Deadlift
Build to a heavy set of 2
then
3x7 @ 80% of above
3. Midline
Not For time:
21-18-15-12-9
GHD Sit Ups
:15 L Sit hold between sets
Thursday 4.19.2018
A little fun with handstands!
1. "Strongman Style"
Teams of 3
5:00 at each station:
Ski Erg
Sled Push
Single Arm Farmers Carry
Sandbag Squat
Rope Climb (legless)
2. ROMWOD
Wednesday 4.18.2018
1. Back Squat
Build to a heavy set of 5
2. "Elbow Grease"
EMOM 14
Odd: 14/10 Cal AB
Even: 30sec Max Med Ball Cleans (20/14)
3. EMOM 12
Odd: 50 DU
Even: Max Strict HSPU
Tuesday 4.17.2018
Hats off to all of the brave runners today!
1. Clean and Jerk
EMOM 12
Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk (Climbing)
Rounds 6-12: Power Clean and Jerk (Climbing)
2. "Grace"
For Time:
30 Clean and Jerks (135/95)
3. Midline
EMOM 16
Odd: 10 Burpee Box Jump Overs
Even: 30sec. max T2B
Monday 4.16.2018
This is how John meditates
1. "Marathon Monday"
2 Rounds for time:
400m Run
26 Hand Release Push Ups
400m Run
26 KB Swings (53/35)
400m Run
26 Sit Ups
400m Run
26 Deadlifts (75/55)
400m Run
26 Air Squats
400m Run
26 Box Jumps (24/20)
**If running is not an option:
40/28 Cal Schwinn
28/20 Cal AB
500/400m Row
Friday 4.13.2018
Friday!
1. "Freaky Friday"
Teams of 2:
AMRAP 20
30/35 Cal Row
50 Burpees
35/25 Cal AB
50 KB Swings (50/35)
2. Clean
EMOM 16
M1: 3 Power Cleans
M2: 2 Hang Squat Cleans
M3: 1 Squat Clean
M4: Rest
3. Jerk
5 Sets of:
3 Front Squats+2 Push Jerks+1 Split Jerk
Thursday 4.12.2018
KB Class hitting the couch!
1. "Meter Maid"
200m Run
27 Wall Balls (20/14)
27 Box Jumps (24/20)
200m Run
21 Wall Balls
21 Box Jumps
200m Run
15 Wall Balls
15 Box Jumps
200m Run
9 Wall Balls
9 Box Jumps
200m Run
2. ROMWOD/Movement Vault
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!
