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Coach Blake

Thursday 1.10.19

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Weightlifting:
20 Minutes: (All Dual DB/KB)
7R/7L Single Leg Deadlifts
7R/7L Alt. DB Bench
7R/7L Renegade Rows

Athletes keeping the weight light-mod should aim for 5 rounds. Athletes going mod-heavy should aim for 3-4 rounds.
Metcon (AMRAP – Rounds and Reps)
AMRAP15
10R/10L KB Russian Swing
15 Toes To Bar
200m Run (.3mi Assault Bike)

RX: 53/35#
CRX: 70/44#

Tuesday 1.8.19

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Weightlifting:
Power Clean (1 x 16 @80%)
1 PC every :45 x 16
Metcon:
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

Monday 12.31.18

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No 6:30 or 7:30 PM Classes Today!

New Year’s Day: 8am and 9:30am Classes only. 10:30 – 12:30 Open Gym.

Weightlifting:
Deadlift (3 reps every :90 x 8)
Begin at 90% of 1RM Clean and build.
Metcon (Time)
3 Rounds
80 Double Unders
40 AbMat Situps
20 DB Box Step Ups (2×50, 2×35#)20″
10 Bench Press (155/90#)

20 Minute Cap.

Partner Chipper 12.29.18

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Metcon (AMRAP – Rounds and Reps)
AMRAP25
500m MB Run
100 Deadlifts (95/65#) (CRX – 135/95#)
25 Burpees Over Bar

500m MB Run
100 Shoulder to Overhead
25 Burpees Over Bar

500m Run MB Run
100 Front Rack Lunges
25 Burpees Over Bar

Both partners run the 500m. Split reps as desired.

Friday 12.28.18

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Metcon (Weight)
EMOM20:
1st – 50 Double Unders
2nd – 10-8-6-4-2 Overhead Squat (Build)
3rd – 5/3 Bar Muscle Ups
4th – Rest

Score = Total weight on OHS
After Party:
Accumulate 3:00 in a Hollow Hold
*5 Burpees every time you break

Thursday 12.27.18

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CrossFit:
Weightlifting:
Clean (10 x 1)
A) EMOM 10
1 clean starting @ 75% *building
Clean Pull (5 x 2)
B) 10:00-15:00
2 clean pulls + 3 sec eccentric @ 90%+
Metcon:
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

Power Elizabeth
Lite Classes:
5 Rounds:
500m Run
5R 1-Arm Hang Snatch
5R 1-Arm Thruster
50 Double Unders
5L 1-Arm Hang Snatch
5L 1-Arm Thruster

Wednesday 12.26.18

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5 rounds
1:00 on / :30 off
1) Wall Balls (20/14#)
2) Assault Bike Calories
3) DB Burpee Deadlifts (2×50#, 2×35#)
4) Calorie Ski Erg

1, 2, 3, 4 is one round
Restart at first movement

Monday 12.24.18

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12 Days of Christmas WOD!
Teams of 2: Partner follow-the leader
1 – Muscle-Up
2 – 200m Run
3 – Wall Walks
4 – Strict HSPU
5 – Burpees to 6″ target
6 – DB Hang Squat Clean
7 – Toes to Bar
8 – 1-arm DB Thruster
9 – Pull-ups
10 – DB Snatch
11 – HR push-ups
12 – DB goblet Lunges

See ‘Lite’ for scaled options