10.1.19- Tuesday

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Today’s CrossFit Workout

Conditioning

  • In a 30:00 window:
    • 10 Rounds For Time
      • 5 Ring Dips
      • 3 Hang Power Cleans (155/105#)
      • 1 Rope Climb (15′) CRX: 185/125#, Legless RC
        • w/ Remaining Time:
          • 3RM Shoulder To Overhead

Today’s SWEAT Workout

  • 10 Rounds:
    • 3 Strict Pullups or 5 Ring Rows (Go Harder: Rope Climbs)
      10 X-Over Pushups
      25 Double Unders / 50 Singles

After Party

  • Accumulate 2:00 in an L-Hang

9.30.19- Monday

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Today’s CrossFit Workout

Strength

  • Pause Back Squat 5×4 @60%
  • Front Rack Step Up @33% of Today’s Squat Weight
    • Perform these between each squat set

Conditioning

  • For time:
    • 50/40 Cal Assault Bike
      100 KB Swings (53/35#)
      200 Double Unders

Today’s SWEAT Workout

  • Every 4:00 x 5 Rounds:
    • 10/7 Cal Assault Bike
      10 Dual DB Deadlifts
      5R/5L Dual DB Step Ups
      5 Dual DB Hang P. Cleans

9.29.19- Sunday Schedule

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Today’s Schedule!

8am Recovery Yoga w/ Jennifer Phillips

9am SWEAT

  • EMOM 10
    :30 Plank
    MAX Box Jumps (24/20)
  • EMOM 8
    :30 Wall Sit
    MAX Box Jump Overs (24/20)
  • EMOM 6
    :30 Hollow Body Rocks
    MAX Burpee Box Jump Overs (24/20)

Tabata:

  • Bicep Curls
  • Seesaw Press

10am Barbell Club

11-12pm Open Gym

9.28.19- Saturday

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Today’s CrossFit/SWEAT Workout

  • For Time
    • 400m Run
    • 5 Rounds of “Cindy”
    • 400m Run
    • 4 Rounds of “Cindy”
    • 400m Run
    • 3 Rounds of “Cindy”
    • 400m Run
    • 2 Rounds of “Cindy”
    • 400n Run
    • 1 Round of “Cindy”

Cindy=

5 Pull ups

10 Push ups

15 Squats

9.26.19- Thursday

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Today’s Workout

Skill

  • Handstand Walk/Progressions

Conditioning

  • 3 Rounds For Time:
    • 25′ OH Walking Lunge (L)
    • 25 DB Hang Snatches (50/35#)
    • 25′ OH Walking Lunge (R)
    • 500m Run

Today’s SWEAT Workout

  • 2 Rounds For time:
    • 30 DB Hang Power Clean
    • 1000m Run
    • 30 DB Hang Snatches
    • 500m Run

20/15 Calorie Ski Cash Out

9.25.19- Wednesday

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Today’s CrossFit Workout

Weightlifting

  • 15:00 to Establish a Heavy Complex for the day:
    • Clean Pull + Hang Clean

Conditioning

  • Buy in: 50/40 calorie bike
    • 6-4-2
      Ring muscle ups
      Cleans (185/125)

CRX: 205/145#

Today’s SWEAT Workout

Strength

  • EMOM10: 3 Back Squats

Conditioning

  • For QUALITY
    • 0:00-8:00
      8 Goblet Squats
      10 Jump Squats
      12 Air Squats

      *rest 2 min*

      10:00-18:00
      10-15 Push-ups
      8/8 Alt. Arnold Press
      :20 L- Hang

9.24.19- Tuesday

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Today’s CrossFit Workout

  • For Time: 5k Row
    • Pace Setter= 75 Double Unders + 15 Burpees

Today’s SWEAT Workout

  • AMRAP30
    • Max Distance Row
      • Pace Setter= 75 Double Unders + 15 Burpees

9.23.19- Monday

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Today’s CrossFit Workout

Strength

  • EMOM10:
    • Odd- :30 Max Strict Pull Ups
    • Even- :30 Max Strict Handstand Push Ups

Conditioning

  • 5 rounds EACH for time
    • 15 DB Deadlifts (2 x 50/35#)
      12 Toes to Bar
      9 DB Hang Power Clean
      6 DB Shoulder to Overhead

      – rest 1 min between rounds –

Today’s SWEAT Workout

  • 50-40-30-20-10
    • Russian KBS
      Ab Mat Sit-ups

      *Every minute, including 0:00, perform
      7 Strict Ring-Rows, or
      3 Strict Pull-ups

9.21.19- Partner Saturday

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To those of you attending the Sea Hear Now Festival in Asbury Park this weekend, have a great time!!

Today’s Workout

  • 5 rounds EACH, alternating full rounds
    • 20 DB Front Rack Lunges (2×40/25#) (CRX 2×50/35#)
      15 Burpees Over Dumbbells
      20 DB Front Rack Lunges