Saturday, 3/25/17

CrossFit

Core Work
8 Rounds:
20s Hollow Body Hold
10s Rest

WOD
20 Min AMRAP:
800m Run
40 Ring Row
100m Suitcase Carry (R)
100m Suitcase Carry (L)

 

LeanX

A. “Holbrook” Hero WOD
10 RFT:
5 Thrusters
10 Pull-Ups
100m Sprint
Rest 1 minute (after each)

 

Box News

Another round of KidFit will be starting soon! Check out the sign-up sheet in the lobby for more details.

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Friday, 3/24/17

CrossFit

“17.5”
10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders

 

LeanX

A. For Time:
BUY-IN: 400m Run
100 Sit-Ups
90 Mountain Climbers
80 Box Step Ups
70 KB Deadlifts
60 RR
50 Plate GTOH
40 Wall Balls
30 RKBS
20 T2B
CASH-OUT: 400m Run

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Thursday, 3/23/17

CrossFit

“Goat Day”
20min Alt EMOM:
Odd Minutes – “Goat” #1
Even Minutes – “Goat” #2
“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats.
Choose two “Goats” to work on today.

 

LeanX

A. Core Work:
5 rounds:
10 Single Leg V-Ups
10 Tuck Ups

 

B. In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:
20 Front Squats
20 Push Press
20 Box Jumps

 

Box News

Tune in tonight(3/23) at 8pm to the CrossFit Games site for the release of the final Open WOD!

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Wednesday, 3/22/17

CrossFit

Weightlifting
P. Snatch, hip + P. Snatch, above knee
5×2
*Build in weight each set to a load that is moderately heavy.
*The focus is on technique and speed.

WOD
14 Min Alt. EMOM
O: 40s Max Cal Row
E: 6-10 Alt. Pistols

 

LeanX

A. In teams of four, complete as many reps as possible of the following circuit in 30 minutes:
400 Meter Run
Thrusters
Burpee Pull-Ups
Wall Climbs
*Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

 

Box News

Reminder: Sign up for class on Wodify and check-in on Facebook for Sweat Angels!

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Competitors (Wednesday, 3/22/17)

Movement Prep
2 Rounds:
10 Side Lying Rotation
1x Band Pull Apart Series (Below)
5 Overhand
5 Underhand
5 Diagonal (Each Side)
5 Overhead Pull Apart

Snatch Barbell Warm Up

Weightlifting
P. Snatch, hip + P. Snatch, above knee
5×2
*Build in weight each set to a load that is moderately heavy.
*The focus is on technique and speed.

Metcon
14 Min Alt. EMOM
O: 40s Max Cal Row
E: 6-10 Alt. Pistols

Accessory
4 Rounds NFT
32 ft HS Walk
8 GHD Back Ext.
8 Tempo Ring Rows (5 sec neg, 5 sec hold at top)

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Competitors (Tuesday, 3/21/17)

Movement Prep
2 Rounds:
10 Side Lying Windmill
10 Blackburns
5 Push Up + Down Dog

Core Accessory
3 Rounds:
20s Forearm Plank
10s Rest
20s Side Plank (R)
10s Rest
20s Side Plank (L)
10s Rest

Clean Barbell Warm Up

Metcon
10 Min AMRAP:
3 Hang P. Clean (135/95)
3 T2B
3 HRPU
6 Hang P. Clean
6 T2B
6 HRPU

Metcon
4 Rounds:
25 Cal Bike
12 Double KB Deadlift (70, 53)

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Tuesday, 3/21/17

CrossFit

Core Work
3 Rounds:
20s Forearm Plank
10s Rest
20s Side Plank (R)
10s Rest
20s Side Plank (L)
10s Rest

WOD
10 Min AMRAP:
3 Hang P. Clean (135/95)
3 T2B
3 HRPU
6 Hang P. Clean
6 T2B
6 HRPU

 

LeanX

A. 4 rounds:
20 sec hollow body hold
10 sec rest
20 sec forearm plank hold
10 sec rest

B. 12min AMRAP:
12 alt DB Snatch
12 Goblet Step Up
*use same DB for both movements

 

Box News

Check out Coach Connie’s latest article here!

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Competitors (Monday, 3/20/17)

Movement Prep
2 Rounds:
5 Childs Pose Rotation (Each Side)
5 Hip IR/ER
5 Glute Bridge March (Each Side)
Mini Band Series
10 Lateral Walk (Each Side)
10 Forward Walk
10 Backward Walk

Strength
Front Squat
12 Min to build to mod. heavy set of 3.
*Leave 2-3 reps in the tank

Metcon
15-12-9-6
Thruster (75/45)
Burpee Over Bar
*50 DU after each round
*8 Min Cap

Metcon
4 Rounds:
11 Pull Ups
6 Box Jumps (30,24)
100m run
3 Power Snatch (155,110)

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Monday, 3/20/17

CrossFit

Weightlifting
Front Squat
12 Min to build to mod. heavy set of 3.
*Leave 2-3 reps in the tank

WOD
15-12-9-6 of:
Thruster (75/45)
Burpee Over Bar
*50 DU after each round
*8 Min Cap

 

LeanX

A. 10 min alt EMOM:
Min 1:  100m run or 45 sec shuttle sprints
Min 2:  Goat Movement

B. Partner WOD
14 min AMRAP:
60 AKBS
60 Partner Burpees
60 Sit-Ups
60 Med Ball Lunges

 

Box News

Be sure to get your 17.4 score submitted by 8pm tomorrow(3/20)!

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