Sunday, 7/23/17

CROSSFIT

Teams of 3
1 person working at a time

8 min AMRAP
Max cal row
1 min rest

8 min AMRAP
Max Burpees
1 min rest

8 min AMRAP
Max Cal Bike
1 min rest

8 min AMRAP
V Ups

 

BOX NEWS

Registration for KF17 will Open to 4B Members only at a discounted rate on Monday, July 31st. Stay posted for more details. In the meantime, find your partner and spread the word!

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Competitors (Saturday, 7/22/17)

A. 4B Weightlifting Class

 

B. Movement Prep

2 Rounds

20 Marches in Place

10 Reverse Lunges

5 Supine Hip Circles (Each Side)

 

Mini Band Series

 

C. Metcon

“Kelly”

5 Rounds for time

Run 400 meters

30 box jump, (24,20)

30 Wall ball shots (20,14)

*25 min cap

 

D.  Accessory

3 Rounds, Not For Time

20 Tire Flips

5 Rope Climbs

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Saturday, 7/22/17

CROSSFIT

*Performance Week

“Kelly”
5 Rounds for time
Run 400 meters
30 box jump, (24,20)
30 Wall ball shots (20,14)

*35 min cap

 

LEANX

3 Rounds; New Round every 10 mins
800m Run
40 Double Unders
20 AKBS
10 Burpees
*If you finish round in under 10min, rest the remainder of the 10min. 

 

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Friday, 7/21/17

CROSSFIT
*Performance Week*

Weightlifting
E2MOM x 14 min (7 Rounds)
2 Power Snatch, climbing
*Build to mod heavy set

Strength
Deadlift
15 min to complete:
Build to a heavy 3

 

LEANX

A. Strength:
3 Sets:
Shoulder Trio x8/side
Tricep Extension x8
SA DB Row x8

B. 12Min Ascending Ladder:
2 Pull Ups
2 Wall Balls
2 V-Ups
Reps increase by 2 each round

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Competitors (Friday, 7/21/17)

A. Movement Prep

2 Rounds

10 Side Lying Rotations

15 Black Burns

20 Marches with bar OH

 

B. Weightlifting

E2MOM x 14 min (7 Rounds)

2 Power Snatch, climbing

Build to mod heavy set

 

C. Strength

Deadlift 15 min to complete:

Build to a heavy 3

 

D. Strength

5 Rounds

1 Weighted Pull Ups , across, AHAP

 

E. Core Strength

E3MOM x 5 Rounds

45 sec Front Rack Hold @ 90 % of 1RM Front Squat

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Thursday, 7/20/17

CROSSFIT

*Performance Week

WOD
EMOM x 24 (4 Rounds)
Min 1) Rope Slams
Min 2) Burpees
Min 3) Rest
Min 4) Step Up (24, 20″)
Min 5) Cal Row
Min 6) Rest
*Score is Cal + Burpees

 

LEANX

A. 25min AMRAP
400m Farmers Carry w/ partner
-Then-
AMRAP of:
20 Double KB Deadlifts (alternate every 5 reps)
20 Med Ball Reverse Lunges
20 Med Ball Sit ups to partner

 

BOX NEWS

Bring your friends to class today! Let ’em know they’re going to sweaty and tell them to hydrate well through the day.

Tonight’s specialty class in NA at 5:00pm is Improving Front Rack MobilityThe movement doctor Coach Cory will help you get flexible in the right places, and stable in the proper positions, to help fix those front squats, cleans, and any shoulder-to-overhead movements. Improving our mobility is a big piece of building our foundation. If our positions are better, we can instantly move more weight, and use the proper muscles to execute our movements. All of this helps unlock performance, prevent pain/injuries, and keeps our progress moving forward at a faster rate. See you there!

 

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Wednesday, 7/19/17

CROSSFIT

*Performance Week

Strength / Skill
Front Squat
15 min to complete:
Build to a heavy 3

Metcon
10 min AMRAP
7 SA RKBS R (53,35)
7 SA KB Front Rack Squats
20 Double Unders
7 SA RKBS L
7 SA KB Front Rack Squats
20 Double Unders

 

LEANX

A. Gymnastics
10 Min Alt EMOM
1. 40 Sec Handstand Hold
2. 5 RR into ME RR Hold

B. For time:
100m Run
5 Strict Pull Ups
10 Thrusters
200m Run
10 Strict Pull Ups
15 Thrusters
400m Run
15 Strict Pull Ups
20 Thrusters

 

BOX NEWS 

Thursday is Bring a Friend Day! Invite friends, family, coworkers, your mailman, whoever… to come join us during any of our class times for free!

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Competitors (Wednesday, 7/19/17)

A. Movement Prep

2 Rounds

5 Abducted Rock Backs (Each Side)

5 Hip IR/ER (Each Side)

3 Goblet Squats w/ 5 sec ecc

 

B. Strength

Front Squat

15 min to complete:

Build to a heavy 3

 

C. Metcon

10 min AMRAP

7 SA RKBS R (53,35)

7 SA KB Front Rack Squats

20 Double Unders

7 SA RKBS L

7 SA KB Front Rack Squats

20 Double Unders

 

D. Metcon

10 min Sled Drag

80% Body Weight

 

E. Metcon

For Time

1 mile Assault Bike

50 GHD Sit Ups

 

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Competitors (Tuesday, 7/18/17)

A. Movement Prep

2 Rounds

10 Side Lying Windmills (Each Side)

10 Side Lying IR/ER (Each Side)

3 Inchworms w/ 5 Sec ecc.

 

B. Gymnastics 

EMOM x 12 (3 Rounds)

Min 1) 10 Pull Ups

Min 2) Rest

Min 3) 7 Ring Dips

Min 4) Rest

Rx+ (15 PU/ 10 Dip)

 

C. Strength

15 min AMRAP

400 m Run

10 HRPU

200 m run

15 HRPU

100 m run

20 HRPU

 

D. Strength

Not For Time

Accumulate 50/35 DBall over the Shoulder (Alt Sides)

*If you cannot yet get the dball over the shoulder, try just getting it to your hip

 

Watch this video for tips and help:

Lifting Stones with Rob Orlando

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Tuesday, 7/18/17

CROSSFIT

*Performance Week

Skill/Strength
EMOM x 12 (3 Rounds)
Min 1) 10 Pull Ups
Min 2) Rest
Min 3) 7 Ring Dips
Min 4) Rest
*Rx+ (15 PU/ 10 Dip)

Metcon
15 min AMRAP:
400 m Run
10 HRPU
200 m run
15 HRPU
100 m run
20 HRPU

 

LEANX

A. Strength
4 Rounds:
Seated DB Press x 10
DB RDL x 10
DB Weighted Sit Ups x 15

B. Rowing Intervals
10 Rounds each partner
Row 150m
*Alternate rounds with partner
*These should be all out sprints
*25min Time Cap

 

BOX NEWS

This Thursday is Bring a Friend Day during all class times. Let your friends and family see what CrossFit, LeanX, and 4B are all about!

We’re changing up KF17 this year and making it a partner comp. Our goal is to get as many Four Barrel competitors as possible to compete! We’ll be opening up registration early for 4B athletes as well as at a discounted price. We put a lot of effort into these competitions, so we want that effort to be as much benefit to the 4B Family as possible. Groups will be 2 person same sex teams, and we’ll have two divisions – Novice and Advanced. Head to the link below for full details.

fourbarrelcrossfit.com/kf

 

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