Archive for September, 2016

In-House Competition 10.1.16

8am Class ONLY!

Nutrition Challenge briefing begins at 9am, immediately followed by our In-House Competition!

Class Workout:
In 12 Minutes:
Run 1 Mile
then:
30 Burpee Box Overs (24″/20″)
20 Pullups
Max Clean and Jerks (135#/95#)
 
(Rest 3 minutes between sections)
 
AMRAP2
100 Double Unders
Max KB Swings (53#/35#)

 

8am Class ONLY! Nutrition Challenge briefing begins at 9am, immediately followed by our In-House Competition! Class Workout: In 12 Minutes:Run 1 Milethen:30 Burpee Box Overs (24″/20″)20 PullupsMax Clean and Jerks (135#/95#)   (Rest 3 minutes between sections)   AMRAP2100 Double
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Farmer Carry Friday

Metcon:
5 Rounds (each for time)
10 Cal Assault Bike
10 HSPU
10 Toes To Bar
100′ Farmer Carry
-rest :90

 
RX – 70#/53#
CRX – 100#/70#
 
After Party:
10-8-6-4-2
Strict Pullups
Strict Ring Dips
Turkish Getups (5/5, 4/4, 3/3, 2/2/, 1/1)

Score = 1/1 TGU Weight
 
CRX – Sub Pullups and Dips with:
5-4-3-2-1 Strict Muscle Ups

 

Metcon: 5 Rounds (each for time) 10 Cal Assault Bike10 HSPU10 Toes To Bar100′ Farmer Carry-rest :90   RX – 70#/53#CRX – 100#/70#   After Party: 10-8-6-4-2Strict PullupsStrict Ring DipsTurkish Getups (5/5, 4/4, 3/3, 2/2/, 1/1) Score = 1/1 TGU
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Thursday 9.28.16

Weightlifting:
Clean and Jerk 
Running clock. 0-10:00, establish 1RM for the day.

10:00-17:30, 1 Clean and Jerk at 90% of your max for the day. One rep every :90, 5 total reps.

Metcon:

For Time:
1 up to 10
KB 1-Arm Hang Clean & Jerk (53#/35#)
Shuttle Sprint
1/1 C&J, 10m Sprint. 2/2 C&J, 20m Shuttle Sprint. 3/3 C&J, 30m Shuttle Sprint, etc…

Weightlifting:Clean and Jerk Running clock. 0-10:00, establish 1RM for the day. 10:00-17:30, 1 Clean and Jerk at 90% of your max for the day. One rep every :90, 5 total reps. Metcon: For Time:1 up to 10KB 1-Arm Hang Clean &
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Mid-Week Rowling!

10 Rounds

200m Row
15 Wall Balls (20#/14#)
15 Situps

-Rest 1 minute between rounds
Keep track of your meters over/under 200. Each meter over/under = 1 Burpee. Immediately start penalty burpees after completion of your 10th round.
Score = Total time, including rest and penalty burpees.

10 Rounds 200m Row15 Wall Balls (20#/14#)15 Situps -Rest 1 minute between roundsKeep track of your meters over/under 200. Each meter over/under = 1 Burpee. Immediately start penalty burpees after completion of your 10th round.Score = Total time, including rest
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Tuesday 9.27.16

Weightlifting:

Running clock, 0-10 minutes:

Snatch 1RM

10-15 minutes:
EMOM5 – 1 Snatch @90%

Metcon:
CrossFit Games Open 11.4

AMRAP – Rounds and Reps
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

Weightlifting: Running clock, 0-10 minutes: Snatch 1RM 10-15 minutes:EMOM5 – 1 Snatch @90% Metcon:CrossFit Games Open 11.4 AMRAP – Rounds and Reps10-Minute AMRAP of:60 Bar-Facing Burpees30 Overhead Squats, 120# / 90#10 Muscle-Ups
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Metcon Monday

For Time:

*1 Round
800m Run
80 Double Unders
21 Deadlifts (185#/125#)
*2 Rounds
400m Run
40 Double Unders
15 Deadlifts
*3 Rounds
200m Run
20 Double Unders
9 Deadlifts

No rest between rounds. 

For Time: *1 Round800m Run80 Double Unders21 Deadlifts (185#/125#)*2 Rounds400m Run40 Double Unders15 Deadlifts *3 Rounds200m Run20 Double Unders9 Deadlifts No rest between rounds. 
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Saturday Shreddage – “Lynne”

“Lynne”
5 Rounds for Max Reps of: 
Bodyweight Bench Press  
Strict Pull-ups

 

“Lynne” 5 Rounds for Max Reps of: Bodyweight Bench Press  Strict Pull-ups  
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Friday – ‘Tiger Blood’

Weightlifting:
EMOM6 – 1 Clean and Jerk @ 90%
Full Clean, Split Jerk.
 
Metcon:
“Tiger Blood”
3 Rounds
400m Run
10 Clean and Jerks (135#/95#)

Power Cleans + any S2OH

 

Weightlifting: EMOM6 – 1 Clean and Jerk @ 90% Full Clean, Split Jerk.   Metcon: “Tiger Blood” 3 Rounds400m Run10 Clean and Jerks (135#/95#) Power Cleans + any S2OH  
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Thursday 9.22.16

Gymnastics
5 Sets
1 Strict Muscle Up + 2 Dips + 3 Kipping Muscle Up 
Rest as needed between sets.

SX:
Muscle Up Progressions +
10-8-6-4-2
Strict Pullups 
Strict Ring Dips

 
Metcon:
AMRAP12
50 Cal Row
40 Wall Balls (20#/14#)
30 T2B
20 Burpee Box Jump Overs (24″/20″)
10 Muscle Ups

 

Gymnastics 5 Sets 1 Strict Muscle Up + 2 Dips + 3 Kipping Muscle Up  Rest as needed between sets. SX:Muscle Up Progressions +10-8-6-4-2Strict Pullups Strict Ring Dips   Metcon: AMRAP1250 Cal Row40 Wall Balls (20#/14#)30 T2B20 Burpee Box Jump Overs
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Kettlebell Strength and Conditioning

Strength Conditioning:
4 Rounds (not for time)
5R/5L Single Leg Deadlifts
5R/5L Renegade Rows (alt)
5R/5L Floor Press (alt)

Double KB’s or DB’s for all movements. Not for time, but move with purpose. Rest as needed between rounds, not movements.
 
Metcon:
10 RFT
30 Double Unders
10 KB Swings (53#/35#)
5 Single-Arm Thrusters

 
Odd Rounds – Right Thruster
Even Rounds – Left Thruster

 

Strength Conditioning: 4 Rounds (not for time)5R/5L Single Leg Deadlifts5R/5L Renegade Rows (alt)5R/5L Floor Press (alt) Double KB’s or DB’s for all movements. Not for time, but move with purpose. Rest as needed between rounds, not movements.   Metcon: 10
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