Archive for March, 2017

Saturday 4.1.17

Weightlifting:
2 Overhead Squats (EMOM7)
 
Metcon:
Partner Relay – 5 Rounds each:
15 Wall Balls (20#/14#)
15 Hang Power Snatches (75#/55#)
 
With your partner, complete:
150 Bar Facing Burpees

 

Weightlifting: 2 Overhead Squats (EMOM7)   Metcon: Partner Relay – 5 Rounds each: 15 Wall Balls (20#/14#) 15 Hang Power Snatches (75#/55#)   With your partner, complete: 150 Bar Facing Burpees  
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Friday 3.31.17

Weightlifting:
Snatch (15 minutes to build to a heavy single)
 
Clean and Jerk (15 minutes to build to a heavy single)

 

Weightlifting: Snatch (15 minutes to build to a heavy single)   Clean and Jerk (15 minutes to build to a heavy single)  
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Thursday 3.30.17

Metcon:
3 Rounds
400m Run
-rest 2 minutes
30/25 Cal Assault Bike
-rest 2 minutes
20/15 Cal Row
-rest 2 minutes
 
Score = Total time, including rest.
Metcon: 3 Rounds 400m Run -rest 2 minutes 30/25 Cal Assault Bike -rest 2 minutes 20/15 Cal Row -rest 2 minutes   Score = Total time, including rest.
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Wednesday 3.29.17

Weightlifting:
Back Squat (10RM)

Metcon:
84 Double Unders
42 Wall Balls (20#/10′, 14#/9′)
21 T2B
60 Double Unders
30 Wall Balls
15 T2B
36 Double Unders
18 Wall Balls
9 T2B

Weightlifting: Back Squat (10RM) Metcon: 84 Double Unders 42 Wall Balls (20#/10′, 14#/9′) 21 T2B 60 Double Unders 30 Wall Balls 15 T2B 36 Double Unders 18 Wall Balls 9 T2B
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Tuesday 3.28.17

Gymnastics:
EMOM12
Odd – 2 Weighted Pullups
Even – 5R/5L Pistols

Metcon:
3 Rounds:
7 Burpees
7 Deadlifts (135#/95#)

3 Rounds:
7 Burpees
5 Deadlifts (225#/155#)

3 Rounds:
7 Burpees
3 Deadlifts (315#/205#)
No rest between sections, change your own weights.
Score = Total Time.

Gymnastics: EMOM12 Odd – 2 Weighted Pullups Even – 5R/5L Pistols Metcon: 3 Rounds: 7 Burpees 7 Deadlifts (135#/95#) 3 Rounds: 7 Burpees 5 Deadlifts (225#/155#) 3 Rounds: 7 Burpees 3 Deadlifts (315#/205#) No rest between sections, change your own
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Chipper Monday

Strength:
3 Rounds
8R/8L DB Reverse Lunge Step Up w/ Knee Raise
8R/8L Renegade Rows w/ Pushup
:20 L-Hang

Metcon (Time)
1k Row
100 Kettlebell Snatches (53/35#)
500m Row
50 HSPU

20 minute cap.

Strength: 3 Rounds 8R/8L DB Reverse Lunge Step Up w/ Knee Raise 8R/8L Renegade Rows w/ Pushup :20 L-Hang Metcon (Time) 1k Row 100 Kettlebell Snatches (53/35#) 500m Row 50 HSPU 20 minute cap.
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Sunday 3.26.17

8am – Endurance 

9am – Barbell Club

10am-12pm – Open Gym

8am – Endurance  9am – Barbell Club 10am-12pm – Open Gym
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Saturday

BBG:
Metcon (Weight)
EMOM10
Odd – 3 Deadlifts (build)
Even – Max Ring Dips

Metcon (AMRAP – Reps)
AMRAP12
Power Cleans(135#/95#)
Toes To Bar
Burpees Over Bar

Ascending Ladder:
2’s, 4’s, 6’s, etc.

BBG: Metcon (Weight) EMOM10 Odd – 3 Deadlifts (build) Even – Max Ring Dips Metcon (AMRAP – Reps) AMRAP12 Power Cleans(135#/95#) Toes To Bar Burpees Over Bar Ascending Ladder: 2’s, 4’s, 6’s, etc.
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Friday 17.5!

Metcon:
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

 
After Party:
Metcon (No Measure)
100 Hollow Body Rocks
Couch Stretch – :90 per side
Lax Ball Foot Roll – 2:00 per side

clean your lax ball

 

Metcon: CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap   After Party: Metcon (No Measure) 100 Hollow Body Rocks Couch Stretch – :90 per side Lax Ball
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Thursday 3.23.17

Metcon:

AMRAP25

20 Cal Row

20 Cal Assault Bike

20 Burpees

20 Situps 

Metcon: AMRAP25 20 Cal Row 20 Cal Assault Bike 20 Burpees 20 Situps 
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