Workout of the Day C.F.L.T.

C.F.L.T.     Workout of the Day

Check out our 2018 reduced price structure, including multi-month discounts!

Hour are M – F    6:00 A.M.  &  8:00 A.M.     5:15 P.M. on Tuesday, Wednesday, Thursday

Note to those on remote training programs (MasterWOD, brUTE, Icon, CompTrain, etc.) : we are very accommodating – please ask!

Most Saturdays 7 or 8 for a couple of hours

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Saturday   January 20 , 2018

Opening at 8 until 10-ish    Below are some suggested workouts

WARM – UP #2

E.M.O.M. x 9 minutes alternating:    15 “V” ups,   10 PVC Pressing Snatch Balance,  10 Walking Push Ups

MOBILITY

Mobility Chart #1 & #3,  #4

STRENGTH

Behind the neck Push Press + Overhead Squat    3-3    3-3    3-3    2-2    2-2    1-1    add wt. each set to Max.

METABOLIC CONDITIONING

“18.Zero”    CrossFit.com

21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

“Slap Happy”    CompTrain

AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

 

 

Friday   January 19 , 2018

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    20 Russian Twists & 10 slow PVC pass through

MOBILITY

Mobility Chart #5   &  #2

STRENGTH

Push Press Ladder    minute 1 + 1 push press, min.2 = 2 push press, min. 3 = 3 push press…cap at 10 minutes

METABOLIC CONDITIONING

“One-Two Punch”

AMRAP 15:
3 Kettlebell Swings, 3 Box Jump Overs
6 Kettlebell Swings, 6 Box Jump Overs
9 Kettlebell Swings, 9 Box Jump Overs

keep adding 3 to each

Thursday   January 18 , 2018

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 KB Romanian deadlifts  &  10 Cossack Squats

MOBILITY

Mobility Chart #6   &  total ankle

STRENGTH

D.B. Squat Clean Ladder    minute 1 + 1 squat clean, min.2 = 2 squat clean, min. 3 = 3 squat clean…cap at 10 minutes

METABOLIC CONDITIONING

“Carried Away”

5 Rounds:
20 Abmat Sit-Ups
20 Jumping Lunges
100 ft. Kettlebell Farmers Carry (70/53)

Wednesday  January 17, 2018

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   :30 second max. Ring Hold  &  10 pause squat jumps

MOBILITY

Mobility Chart #6 standing balance  &  “Cobra”

STRENGTH

Front Squat    hit your best 1 RM

METABOLIC CONDITIONING

Tuesday   January 16, 2018

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   :30 second max. Ring Hold  &  10 pause squat jumps

MOBILITY

chest openers  &  pigeon

STRENGTH

Bench Press    3 – 3 – 3 – 3 – 3    to @85% of 1RM or better than previous

METABOLIC CONDITIONING

21-15-9 reps for time of:
Deadlifts
Ring Push Ups

Monday  January 15, 2018    M.L.K. Day    Holiday Hours 8am – 10am

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 long lunge and twist  &  3 Handstand Push Up negatives (pop up and lower slow)

MOBILITY

Mobility Chart #2,  Roll scapula  &  Cossack Squat holds

STRENGTH

Overhead Squat Ladder    cap 10 minutes    @ 50% of 1RM

METABOLIC CONDITIONING

A.M.R.A.P.  20 minutes of:
20 medicine-ball cleans
60 double-unders

Men: 20-lb. ball
Women: 14-lb. ball

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Friday   January 12 , 2018

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 KB Romanian deadlifts  &  10 Cossack Squats

MOBILITY

Mobility Chart #6   &  total ankle

STRENGTH

 Deadlift Ladder    minute 1 + 1 deadlift, min.2 = 2 deadlifts, min. 3 = 3 deadlifts…cap at 15 minutes

METABOLIC CONDITIONING

For time:
10 single-leg squats, alternating
10 push ups
20 single-leg squats, alternating
20 push ups
30 single-leg squats, alternating
30 push ups
40 single-leg squats, alternating
40 push ups

Thursday   January 11 , 2018

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    20 Russian Twists & 10 slow PVC pass through

MOBILITY

Mobility Chart #5   &  #2

STRENGTH

Strict Press (barbell) to 1RM

METABOLIC CONDITIONING

Wednesday    January 10, 2018

WARM – UP #2

E.M.O.M. alternating x 6 minutes of:   12 Med-ball Slams   &  6 Push-up to Down Dog

MOBILITY

Total Ankle  &   banded trap release

STRENGTH

E.M.O.M.

Hang Clean    9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Push Jerk        1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9

heavier again than last recorded

METABOLIC CONDITIONING

For Time:

80 Double Unders
10 Toes to bar
10 Med-ball Squat Cleans

60 Double Unders
10 Toes to bar
10 Med-ball Squat Cleans

40 Double Unders
10 Toes to bar
10 Med-ball Squat Cleans

20 Double Unders
10 Toes to bar
10 Med-ball Squat Cleans

Tuesday  January 9, 2018

WARM – UP #2

3 rounds:    :30 skier squat to 10 forward facing box overs to zig-zag through agility ladder

MOBILITY

Mobility Chart #6 standing balance  &  “Cobra”

STRENGTH

Front Squat    hit your best 3 RM for the day

METABOLIC CONDITIONING

6 Rounds:
30 AbMat Sit-Ups
20 Calorie Bike
10 (Strict) Handstand Pushups

Monday   January 8, 2018

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   :30 second max. Ring Hold  &  6 pause squat jumps

MOBILITY

chest openers  &  pigeon

STRENGTH

Bench Press    work to new 5 RM

METABOLIC CONDITIONING

“Sea Sick”

Starting at 0:00 and every 4 minutes x 4 Rounds:
21/15 Calorie Row
14 Alternating Dumbbell Snatches (Rx.=50/35)
7 Burpee Box Jump Overs (Rx.=24/20)

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Friday    January 5, 2017

E.M.O.M. alternating x 9 minutes of:    :30 sec. Airdyne “sprint”  –   10 rolling get ups  –  10 bench overs

MOBILITY

Mobility Chart #5  & #2  –  roll posterior chain

STRENGTH & METABOLIC CONDITIONING

Amanda .45

13-11-9-7-5 reps for time of:
Muscle-ups (sub ring dips)
Squat snatches

Thursday   January 4 , 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 PVC overhead squat  &  10 Cossack Squats

MOBILITY

Mobility Chart #6   &  total ankle

STRENGTH

 3 rep. Deadlift    you may choose traditional or Sumo    keep the same for the next 4 week series

METABOLIC CONDITIONING

A.M.R.A.P. 12 minutes (4 rounds) of:
1 minute of dumbbell or kettlebell alternating snatches
1 minute of AbMat sit-ups
1 minute of lunges (trailing knee touches and stand to full erect)

Wednesday   January 3 , 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    20 Russian Twists & 10 slow PVC pass through

MOBILITY

Mobility Chart #5   &  #2

STRENGTH

2 rep. Strict Press (barbell)    E.M.O.M. x 10 minutes

METABOLIC CONDITIONING

The Lyon

5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Tuesday    January 2, 2017

WARM – UP #2

E.M.O.M. alternating x 6 minutes of:    12 arch – hollow  &  10 back step lunge

MOBILITY

Mobility Chart #4  &   banded trap release

STRENGTH

E.M.O.M.

Hang Clean    9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Push Jerk        1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9

heavier again than last recorded

METABOLIC CONDITIONING

3 rounds for time of:
60 squats
30 knees-to-elbows
30 ring push-up

Monday   January 1 , 2017        Holiday ScheduleHappy New Year

0900 – 1030 ish    OPEN GYM

Buy in: 1 mile run

30-25-20-15-10
Box Jumps / Steps
Wall Balls
Burpees

Cash out: 1 mile run

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Friday    December 29, 2017

E.M.O.M. alternating x 9 minutes of:    :40 sec. Airdyne “sprint”  –   10 rolling get ups  –  10 bench overs

MOBILITY

Mobility Chart #5  & #2  –  roll posterior chain

STRENGTH & METABOLIC CONDITIONING

skip 800 m run on this one today for the icy conditions.

Scale to  : 2nd round = 800 – 40 – 40 and 3rd round = 600 – 30 -30

Thursday  December 28, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:   10 slider reverse lunge  &  15 push ups

MOBILITY

Mobility Chart #6 standing balance  &  “Cobra”

STRENGTH

Front Squat    5 – 5 – 5 – 5 – 5   at least hit last 5 rep recorded number you have

METABOLIC CONDITIONING

Annie – down and back
50-40-30-20-10-20-30-40-50 rep. rounds of:
Double-unders
Sit-ups

Wednesday   December 27 , 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    20 Russian Twists & 10 slow PVC pass through

MOBILITY

Mobility Chart #5   &  #2

STRENGTH

Find a new 5 rep. Deadlift    you may choose traditional or Sumo    keep the same for the next 4 week series

METABOLIC CONDITIONING

Raise the Bar”

AMRAP 8 minutes:
3 Thrusters (DB or BB)
3 Toes to Bar
6 Thrusters
6 Toes to Bar
9 Thrusters
9 Toes to Bar…

Tuesday   December 26 , 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 single leg DB Romanian deadlifts  &  10 DB shoulder fly negatives

MOBILITY

banded trap release  &  “pigeon”

STRENGTH

3 rep. Strict Press (barbell)

 METABOLIC CONDITIONING

Complete as many rounds as possible in 15 minutes of:
10 box overs
15 Goblet Squats
20 AbMat  sit-ups

Sunday December 24 , 2017  &  Monday December 25 , 2017

Enjoying the Holidays – Hope you are too…alot!!!

Saturday   December 23 , 2017

0800 – 1000 ish    OPEN GYM    suggested workouts on board

Friday    December 22, 2017

WARM – UP #2

E.M.O.M. alternating x 9 minutes of:    :40 sec. Airdyne “sprint”  –   10 rolling get ups  –  10 bench overs

MOBILITY

Mobility Chart #4  –  banded trap release  –  arm grinders

STRENGTH & METABOLIC CONDITIONING

Thursday    December 21, 2017

WARM – UP #2

E.M.O.M. alternating x 6 minutes of:    12 arch – hollow  &  10 back step lunge & twist

MOBILITY

Mobility Chart #4  &   banded trap release

STRENGTH

E.M.O.M.

Hang Clean    9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Push Jerk        1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9

heavier again than last recorded

 METABOLIC CONDITIONING

“Water Wings”

AMRAP 15:
25 Double Unders
20 (Chest to Bar) Pull-Ups
15 Burpee Box Jumps (24/20)
10 alternating D.B. Snatch

Wednesday   December 20, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:   10 slider reverse lunge  &  10 barbell roll outs

MOBILITY

Mobility Chart #6 standing balance  &  “Cobra”

STRENGTH

Back squat to best 1 rep for the day

METABOLIC CONDITIONING

“Nickel and Dime”

AMRAP 5:    (0-5)
15 reps
Kettlebell Swing (53/35)
Goblet Squat
AbMat

Rest 3:00    (5-8)

AMRAP 4:    (8-12)
12 rep
Kettlebell Swing (53/35)
Goblet Squat
AbMat

Rest 2:00    (12-14)

AMRAP 3:    (14-17)
9 rep
Kettlebell Swing (53/35)
Goblet Squat
AbMat

Tuesday    December 19, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 deep range ring row  &  10 barbell “good morning”

MOBILITY

Back Pack  &  roll quads and hams

STRENGTH

Dumbbell Bench Press     work to 1RM

METABOLIC CONDITIONING

3 rounds for time of:

800 m row

15 deadlift @ 65%

10 ring dips

Monday   December 18, 2017

https://media1.picsearch.com/is?fJYkTPgxnkVB5leTkLVIbmF6ftL8zNR9821vvrPwkb0&height=255

12 Days of Christmas WOD

For Time

1 DB Squat Clean Thruster

2 Handstand Push Ups

3 DB Squat Jump

4 Burpees

5 Wall Ball

6 DB Push Press

7 DB Front Squat

8 DB Swings

9 Toes to Bar

10 DB Lunge

11 Push Ups

12 Rolling Get Ups

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round.

Like this: 1    2-1    3-2-1    4-3-2-1    5-4-3-2-1    6-5-4-3-2-1    7-6-5-4-3-2-1    – for a total of 364 reps.

Saturday December 16 , 2017

looking at it…

Friday December 15 , 2017

  WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 PVC bar pass through  &  10 PVC “good morning”

MOBILITY

lateral lunge hold  &  Mob. Chart #2

STRENGTH

Single Arm Dumbbell Squat Snatch    10 minutes of practice to develop skill, mobility and balance in this move.

METABOLIC CONDITIONING

4 rounds for time of:
40 double unders
30 push presses  (65 lb./45 lb.)
20 jumping chest-to-bar pull-ups

Thursday December 14 , 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    20 Russian Twists & 10 slow PVC pass through

MOBILITY

Mobility Chart #5   &  #2

STRENGTH

Find a new 5 rep. Deadlift    you may choose traditional or Sumo    keep the same for the next 4 week series

METABOLIC CONDITIONING

Wednesday   December 13, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 single leg DB Romanian deadlifts  &  10 DB shoulder fly negatives

MOBILITY

banded trap release  &  “pigeon”

STRENGTH

Find a new 5 rep. Strict Press (barbell)

METABOLIC CONDITIONING

Complete as many rounds as possible in 12 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups

Men use a 45-lb. barbell and 24-in. box
Women use a 45-lb. barbell and 20-in. box

Tuesday   December 12, 2017

WARM – UP #2

E.M.O.M. alternating x 6 minutes of:    10 rolling get ups  &  10 push ups

MOBILITY

banded lateral shoulder  &  lateral lunge hold

STRENGTH

Power Clean  :  High hang – Low hang – Ground – High hang – Low hang – Ground

start at about 50% of 1 RM and continue up to your best for the day on a E.M.O.M. pace.    Max. 15 minutes.

METABOLIC CONDITIONING

Annie
50-40-30-20 and 10-rep rounds of:
Double-unders
Sit-ups

Monday   December 11, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:   10 slider reverse lunge  &  10 barbell roll outs

MOBILITY

Mobility Chart #6 standing balance  &  “Cobra”

STRENGTH

Box Squat   2 reps.    start at about 50% of 1 RM and continue up to your best 2 reps for the day on a E.M.O.M. pace.    Max. 15 minutes.

METABOLIC CONDITIONING

50-40-30-20-10 reps for time of:
1.5-pood kettlebell swings
Supine Russian Twists

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Friday December 8, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    8 DB bench flyes with 4 second negatives  &  10 PVC “good morning”

MOBILITY

Chest Openers  &  Sit and reach

STRENGTH

Dumbbell Bench Press     2 reps E.M.O.M. x 10 minutes    work the rack

METABOLIC CONDITIONING

5 + 4 + 3
4  Handstand push-ups
8  1-legged squats alternating
12  Pull-ups
A.M.R.A.P. 5 minutes    rest 1 minute    A.M.R.A.P. 4 minutes    rest 1 minute    A.M.R.A.P. 3 minutes

Thursday December 7 , 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    20 Russian Twists & 10 slow PVC pass through

MOBILITY

Mobility Chart #5   &  #2

STRENGTH

Snatch Balance    3 – 3 – 3 – 3 – 3    pause in squat for a 1 count.    refer to last weeks numbers

METABOLIC CONDITIONING

0:00 – 8:00     1600 m Row  &  Max Burpees
Rest 2 minutes
10:00 – 16:00    800 m Row  &  Max Burpees
Rest 2 minutes
18:00 – 22:00    400 m Row  &  Max Burpees

Wednesday   December 6, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 single leg KB Romanian deadlifts  &  10 pause Superman

MOBILITY

sit and reach  &  Mobility Chart #2

STRENGTH

Barbell Sumo Deadlift – Sumo Deadlift Shrug – Sumo Deadlift High Pull    5 rounds for form perfection

METABOLIC CONDITIONING

can replace back extensions with barbell “Good Morning”

Tuesday   December 5, 2017

WARM – UP #2

E.M.O.M. alternating x 6 minutes of:    squat walk across the room  &  10 deficit push ups

MOBILITY

CrossOver Sym. lateral shoulder  &  lateral lunge hold

STRENGTH

Strict Dumbbell Single Arm Press    work to 1 rep max.

METABOLIC CONDITIONING

For Time:
10 Pull-ups, 30 Double Unders
10 Pull-ups, 30 Double Unders
10 Pull-ups, 30 Double Unders
20 Push-ups, 30 Double Unders
20 Push-ups, 30 Double Unders
20 Push-ups, 30 Double Unders
30 Air Squats, 30 Double Unders
30 Air Squats, 30 Double Unders
30 Air Squats, 30 Double Unders

Monday    December 4, 2017

WARM – UP #2

E.M.O.M. alternating x 6 minutes of:    12 rolling arch – hollow  &  14 back step lunges

MOBILITY

Mobility Chart #4  &   banded trap release

STRENGTH

E.M.O.M.

Hang Clean    9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Push Jerk        1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9

heavier than last time

 METABOLIC CONDITIONING

“Four Thirty”

AMRAP 20:
30 Dumbbell Snatches (Rx.=50/35)
30 Box Jumps (Rx.=24/20)
30 Calorie Schwinn Bike
30 Toes to Bar

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Friday   December 1, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:   10 real good stretch-squeezing ring rows  &  10 long lunge and twist

MOBILITY

Mobility Chart #6 standing balance  &  total calf-ankle

STRENGTH

Box Squat to 3 R.M.

METABOLIC CONDITIONING

 “UG”(ly)

2 rounds through for “reps” (reps and calories)

0-1    calorie Row    6-8

1-2           rest            8-9

2-3  cal. AirDyne    9-10

3-4           rest         10-11

4-5    double unders    11-12

5-6    rest

Thursday   November 30, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    8 DB bench flyes with 4 second negatives  &  10 PVC “good morning”

MOBILITY

Chest Openers  &  Sit and reach

STRENGTH

Dumbbell Bench Press     work to rack to 3 reps

METABOLIC CONDITIONING

“Long Gone”

5 Rounds:
AMRAP 1:00 at each station:
Wall Balls (20/14)
Dumbbell Snatch (50/35)
Calorie Bike
Rest 1:00 between rounds

Wednesday   November 29 , 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    20 Russian Twists & 15 PVC pass through

MOBILITY

Mobility Chart #5   &  #2

STRENGTH

Snatch Balance    3 – 3 – 3 – 3 – 3    pause in squat for a 1 count.    refer to last weeks numbers

METABOLIC CONDITIONING

“Swing Set”

For Time:
100 Meter Run, 2 Kettlebell Swings (53/35)
100 Meter Run, 4 Kettlebell Swings (53/35)
100 Meter Run, 6 Kettlebell Swings (53/35)
100 Meter Run, 8 Kettlebell Swings (53/35)
100 Meter Run, 10 Kettlebell Swings (53/35)

Continue to add (2) reps per round until you reach 18 reps.

If unable to run today, substitute one of the following:

10 Calorie Schwinn Bike
100 Meter Row

Tuesday   November 28, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 KB Romanian deadlifts  &  10 pause Superman

MOBILITY

sit and reach  &  Mobility Chart #2

STRENGTH

Barbell Sumo Deadlift    5 – 5 – 5 – 5 – 5    for form perfection training

METABOLIC CONDITIONING

Monday   November 27, 2017

WARM – UP #2

E.M.O.M. alternating x 6 minutes of:    squat walk across the room  &  10 deficit push ups

MOBILITY

CrossOver Sym. lateral shoulder  &  lateral lunge hold

STRENGTH

Strict Dumbbell Single Arm Press    work to 3 rep max.

METABOLIC CONDITIONING

Complete as many rounds as possible in 15 minutes of:
250-meter row
Push presses, 10 reps
20 AbMat sit-ups

_________________________________________

Thursday    November 23, 2017    Happy Thanksgiving Hours 8am – 10am(ish)

PRE-HEAT THE OVEN

E.M.O.M. alternating x 6 minutes of:    12 pause Superman  &  14 back step lunges

PREP KITCHEN

Mobility Chart #4  &   banded trap release

ARE THOSE YOUR LEGS, OR ARE YOU RIDING A TURKEY???

Box Squats   5 – 5 – 5 – 5 – 5

 METABOLIC CONDITIONING

“TURKEY BURN”    for total time:

APPETIZER    3 round of:

CINDY    5 Pull Ups  –  10 Push Ups  –  15 Squats

3 minute break

ENTREE    4 rounds of:

20 D.B. Shoulder to Overhead

25 AbMat

30 Double Under

3 minute break

DESSERT    2 rounds of:

10 rolling Get-Ups

20 shoulder tap planks

:30 second supine hollow hold

 

Wednesday   November 22, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    8 DB bench flyes with 4 second negatives  &  10 PVC “good morning”

MOBILITY

Chest Openers  &  Sit and reach

STRENGTH

Dumbbell Bench Press     work to rack to 5 reps

METABOLIC CONDITIONING

“Three Cheers”

AMRAP 15:
3 Kettlebells Swings (53/35)
3 Box Overs (24/20)

6 Kettlebells Swings (53/35)
6 Box Overs (24/20)

9 Kettlebells Swings (53/35)
9 Box Overs (24/20)

Climbing by 3’s until cap.

Tuesday   November 21 , 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 Lunge-Twist / 15 PVC pass through

MOBILITY

Mobility Chart #5   &  #2

STRENGTH

Snatch Balance    5 – 5 – 5 – 5 – 5    pause in squat for a 1 count.    start with P.V.C. and progress to your best ability

METABOLIC CONDITIONING

note obvious misprint : 2 muscle – ups,  scale options in class

Monday   November 20 , 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 Bulgarian Split Squats / leg  &  10 crawling inch worms

&

Tabata Jump Rope  (:20 work / :10 rest x 8 sets = 4 minutes)

MOBILITY

Roll glutes and hammies &  backpack chest opener

STRENGTH  &  METABOLIC CONDITIONING

“IT REARS IT’S UGLY HEAD”

10 rounds for time of:

15 deadlifts  &  15 push ups

(“super” Rx. = push ups on barbell or ring push ups)

______________________________________

Friday   November 17, 2017

WARM – UP #2

E.M.O.M. alternating x 6 minutes of:    12 arch – hollow controlled  &  15 KB Romanian Deadlift

MOBILITY

10 lunge – twist  &   rear pull banded shoulder

STRENGTH

Strict Dumbbell Single Arm Press    work to 5 rep max.

METABOLIC CONDITIONING

20 – 15 – 10 reps for time of:
Wall-ball shots (20 / 14 to 10′)
Rolling Get Ups

Thursday    November 16, 2017

WARM – UP #2

E.M.O.M. alternating x 6 minutes of:    12 rolling arch – hollow  &  14 back step lunges

MOBILITY

Mobility Chart #4  &   banded trap release

STRENGTH

E.M.O.M.    Pick a respectful weight to record and build off of:

Hang Clean    9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Push Jerk        1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9

most of you have a recorded number for this

 METABOLIC CONDITIONING

Run Diane:
200 m run – 21 / 200 m run – 15 / 200 m run – 9 reps of:
Deadlift
Handstand Push Ups

—————-

300 Meter Row
20 Calorie Schwinn Bike

Wednesday   November 15, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:   10 real good stretch-squeezing ring rows  &  10 Superman

MOBILITY

Mobility Chart #6 standing balance  &  total calf-ankle

STRENGTH

Back Squat to 5 R.M.    as referred to previously recorded

METABOLIC CONDITIONING

“Leg Stand”

12 (6 each alternating) rounds – A.M.R.A.P.:
:20 Goblet Squats (35/24 KB)
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

Tuesday   November 14, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    8 DB bench flyes with 4 second negatives  &  10 Squat-Jumps

MOBILITY

Chest Openers  &  Sit and reach

STRENGTH

Dumbbell Bench Press  10 sets of 10 reps    E.M.O.M. pace with partner (you may work the rack)

METABOLIC CONDITIONING

Scaling options in class

Monday   November 13 , 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 Bulgarian Split Squats / leg  &  10 crawling inch worms

MOBILITY

Mobility Chart #5   &  P.V.C. bar pass through

STRENGTH

Hang Squat Snatch   1 – 1 – 1 – 1 – 1    to better than last week

METABOLIC CONDITIONING

“Weigh Anchor”

AMRAP 10: Meter Row
On the 1:00 – 15 AbMat Sit-Ups
On the 2:00 – 12 AbMat Sit-Ups
On the 3:00 – 9 AbMat Sit-Ups
On the 4:00 – 15 AbMat Sit-Ups
On the 5:00 – 12 AbMat Sit-Ups
On the 6:00 – 9 AbMat Sit-Ups
On the 7:00 – 15 AbMat Sit-Ups
On the 8:00 – 12 AbMat Sit-Ups
On the 9:00 – 9 AbMat Sit-Ups

Rowing for 10 minutes with sit-ups every minute on the minute. At 0:00, athletes will start on the rower and try to accumulate as many meters as possible during this time frame.

______________________________________________________________________

Friday   November 10, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 KB Romanian deadlifts  &  20 AbMat

MOBILITY

sit and reach  &  Mobility Chart #2

STRENGTH

Deadlift    work to 1 R.M. for the day    remember…I’m looking for 1 RM in “perfect” form (training vs. competition)

METABOLIC CONDITIONING

Complete as many rounds as possible in 7 minutes of:
K.B. sumo deadlift high-pulls, 5 reps
10 step walking lunge with single D.B. overhead (switch arms after 5 steps)

Thursday    November 9, 2017

WARM – UP #2

E.M.O.M. alternating x 6 minutes of:    12 arch – hollow controlled  &  15 KB Romanian Deadlift

MOBILITY

Mobility Chart #2  &   banded and trap release

STRENGTH

Strict Dumbbell Single Arm Press    work to 8 rep max.

METABOLIC CONDITIONING

Jackie
1000m Row
50 Thruster
30 Pull Ups

looking for “Speed Jackie”  =  Thrusters 25#/15#  and ALL jumping pull ups

Wednesday   November 8, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:   10 real good stretch-squeezing ring rows  &  10 Superman

MOBILITY

Mobility Chart #5  &  total calf-ankle

STRENGTH

Overhead Squat    work to 1 rep. @ 75% or ! R.M.  or  better than last week

METABOLIC CONDITIONING

3 rounds for max reps at each station:
From 0:00-1:00, double-unders
From 1:00-2:00, dumbbell push jerks
From 2:00-3:00, pull-ups
From 3:00-4:00, dumbbell hang squat cleans
4:00 – 6:00, REST

Tuesday   November 7, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    8 DB bench flyes with 4 second negatives  &  10 Squat-Jumps

MOBILITY

Chest Openers  & Pigeon

STRENGTH

Barbell Bench Press  to 1 R.M. for the day

METABOLIC CONDITIONING

Monday   Novemeber 6 , 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 Single leg Romanian Deadlift  &  10 crawling inch worms

MOBILITY

Mobility Chart #6 standing balance   &  banded lateral shoulder

STRENGTH

Hang Squat Snatch   2 reps    E.M.O.M. x 10 minutes

METABOLIC CONDITIONING

A.M.R.A.P. 4 minutes –  rest 2 minutes –  3 rounds  (16 minutes)

3 – 6 – 9 – 12 – 15 – 18 – 21…reps of:

Clean and Jerk

Toes to Bar

________________________________________________

Friday   November 3, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 KB Romanian deadlifts  &  20 AbMat

MOBILITY

sit and reach  &  Mobility Chart #2

STRENGTH

Deadlift    2 reps. E.M.O.M. x 10  @ 90%

METABOLIC CONDITIONING

15-12-9 reps for time of:
power cleans
thrusters

Rx.=135/95

Thursday    November 2, 2017

WARM – UP #2

E.M.O.M. alternating x 6 minutes of:    12 arch – hollow controlled  &  15 KB Romanian Deadlift

MOBILITY

Mobility Chart #2  &   banded and trap release

STRENGTH

Strict Dumbbell Press    5 – 5 – 5 – 5 – 5

METABOLIC CONDITIONING

Elizabeth
21 – 15 – 9 Reps
(Rx.=135/95) Clean
Ring Dips

Wednesday    November 1, 2017

WARM – UP #2

Tabata Double Unders

MOBILITY

Mobility Chart #6  &  #4

STRENGTH

Push Jerk    5 – 5 – 5 – 5 – 5    (no press outs)

METABOLIC CONDITIONING

Modified to 15 min. & 20-20-20

Tuesday    October 31, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:   max. pull ups in 20 seconds  &  10 Superman

MOBILITY

Mobility Chart #5  &  total calf-ankle

STRENGTH

Overhead Squat    5 – 5 – 5 – 5 – 5    no more than 65% – all for form and style points

METABOLIC CONDITIONING

“HALLOWEEN”    18 – 12 – 6 (6-6-6 / 6-6 / 6…get it?) reps for time of:

“Smashing Pumpkins” (ball slams)

“Crossing a Graveyard” (lateral box overs)

“Nail in the Coffin” (hammer strikes)

200 m “Body Bag Carry” (sandbag/med. ball carry)

Monday    October 30, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    8 DB flyes with 4 second negatives  &  10 Squat-Jumps

MOBILITY

Chest Openers  & Pigeon

STRENGTH

Barbell Bench Press    2 reps. E.M.O.M. x 10 minutes

METABOLIC CONDITIONING

For time:
60 sit-ups
50 cal. Rower
40 sit-ups
30 cal. Rower
20 sit-ups
10 cal. Rower

_____________________________________

Saturday   October 28, 2017

0700 opening for at least 3 hours +    “open gym” feel with W.O.D. options on board

I’m going in early to make Nevada Day Parade @ 10 a.m.

Friday    October 27, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 Single leg Romanian Deadlift  &  12 Slider inch worms

MOBILITY

Mobility Chart #6 standing balance   &  banded lateral shoulder

STRENGTH

Hang Squat Snatch   3 – 3 – 3 – 3 – 3    to no heavier than 75%

METABOLIC CONDITIONING

For time:
400-meter run
30 lateral bench overs
400-meter run
30 lateral box overs
400-meter run

Thursday    October 26, 2017

WARM – UP #2

Tabata Double Unders

MOBILITY

Mobility Chart #6  &  #4

STRENGTH

Push Press    2 reps   E.M.O.M x 8    work @ 90%

METABOLIC CONDITIONING

Wednesday   October 25, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    8 KB Sumo Deadlift High Pull  &  10 single arm DB push press

MOBILITY

Mobility Chart #6  &  #4

STRENGTH

Clean & Jerk    work to best 1 rep. for the day

METABOLIC CONDITIONING

Tuesday    October 24, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:   max. pull ups in 20 seconds  &  10 Superman

MOBILITY

Mobility Chart #5  &  total calf-ankle

STRENGTH

Overhead Squat    5 – 5 – 5 – 5 – 5    no more than 65% – all for form and style points

METABOLIC CONDITIONING

For Time:

90 double unders

30 AbMat

10 Burpees

30 AbMat

90 double unders

Monday   October 23, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 KB Romanian deadlifts  &  20 AbMat

MOBILITY

sit and reach  &  Mobility Chart #2

STRENGTH

Deadlift    3 – 3 – 3 – 3 – 3    to 90%

METABOLIC CONDITIONING

3 rounds for time of:
20 kettlebell swings
15 air squats
10 toes to bar

____________________________________________

Friday    October 20, 2017

WARM – UP #2

E.M.O.M. alternating x 6 minutes of:    10 single arm DB thruster  &  10 Lunge-twist

MOBILITY

Mobility Chart #2  &   banded and trap release

STRENGTH

Push Press    3 – 3 – 3 – 3 – 3    work to @ 90%

METABOLIC CONDITIONING

For time in partners do 5 rounds each of:

25 Wall Ball

25 Cal. Bike

switch when both partners are done with their 25

Thursday    October 19, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   12 K.B. Romanian Deadlift  &  12 Superman

MOBILITY

Mobility Chart #5  &  arm grinders

STRENGTH

Clean & Jerk    3 – 3 – 3 – 3 – 3    “touch and go” feel with great set up

METABOLIC CONDITIONING

For time 21 – 18 – 15 – 12 – 9 – 6 – 3 reps of:

KB Sumo deadlift high pull

Burpees

Wednesday   October 18, 2017

WARM – UP #2

Tabata rolling get ups x 5 rounds

MOBILITY

wrist openers  &  total calf-ankle

STRENGTH

Front Squat    work to best 1 rep. for the day

METABOLIC CONDITIONING

“JUMPING CINDY”    A.M.R.A.P. 20 minutes of:

5 Pull Ups

10 Push Ups

15 Air squats

20 Double Unders (50 singles)

Tuesday    October 17, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    8 DB flyes with 4 second negatives  &  10 Squat-Jumps

MOBILITY

Chest Openers  & Pigeon

STRENGTH

Barbell Bench Press    work to new 3 rep.

METABOLIC CONDITIONING

Monday   October 16, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 KB Romanian deadlifts  &  20 AbMat

MOBILITY

sit and reach  &  chest opener

STRENGTH

Deadlift    5 – 5 – 5 – 5 – 5    to 85%

METABOLIC CONDITIONING

“IT REARS IT’S UGLY HEAD”    10 Rounds for time of:

15 Deadlifts  @ 50% of your 5 rep number from today

15 Push ups

_____________________________________

Saturday   October 14, 2017

0730 – 0930     “open gym” feel with W.O.D. options on board

Friday    October 13, 2017

WARM – UP #2

E.M.O.M. alternating x 6 minutes of:    12 arch – hollow controlled  &  15 pause candlesticks

MOBILITY

Mobility Chart #2  &   banded and trap release

STRENGTH

Push Press    5 – 5 – 5 – 5 – 5    work to @ 85%

METABOLIC CONDITIONING

For time:

250 Double Unders

every minute on the minute do 10 AbMat sit ups

can replace with AirDyne for 75 calories

Thursday    October 12, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   12 K.B. Romanian Deadlift  &  12 Superman

MOBILITY

Mobility Chart #5  &  Wrist openers

STRENGTH

Clean & Jerk    5 – 5 – 5 – 5 – 5    “touch and go” feel with great set up

METABOLIC CONDITIONING

3 Rounds for time of:
20 alternating D.B. or K.B. snatch
15 Wall Balls (20/14)
20 Calorie Row

Wednesday   October 11, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 squat jumps  &  10 ring push – ups for depth

MOBILITY

10 Single leg Romanian Deadlift & arm grinders

STRENGTH

Front Squat    3 – 3 – 3 – 3 – 3    @90%

METABOLIC CONDITIONING

“Dumb Down”

AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges (Rx.=50/35)
9 Dumbbell Clean and Jerks (Rx.=50/35)

Tuesday    October 10, 2017

WARM – UP #2

Tabata Double Unders

MOBILITY

Chest Openers  &  Pigeon

STRENGTH

Barbell Bench Press    work to new 5 rep. weight

METABOLIC CONDITIONING

Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

Monday   October 9, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 long lunge and twist  &  10 ring push – ups for depth

MOBILITY

Mobility Chart #6  &  wrist openers

STRENGTH  &  METABOLIC CONDITIONING

For Time:
800 Meter Run
8 Rounds “The Chief” (Rx.=135/95)
400 Meter Run
4 Rounds “The Chief” (Rx.=135/95)
200 Meter Run
2 Rounds “The Chief” (Rx.=135/95)

1 Round of “The Chief” is 3 Power Cleans, 6 Push-ups, 9 Air Squats.

If unable to run, complete one of the following:

Equal Distance on the Rower
80 – 40 – 20 Calorie Schwinn Bike

__________________________________________

Saturday   October 7, 2017

0730 – 0930     “open gym” feel with W.O.D. options on board

Friday    October 6, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 Single leg Romanian Deadlift  &  12 Slider inch worms

MOBILITY

Mobility Chart #6 standing balance   &  banded lateral shoulder

STRENGTH

Hang Squat Snatch    5 – 5 – 5 – 5 – 5    to no heavier than 65%

METABOLIC CONDITIONING

“Undertow”

5 Rounds:
200 Meter Run
30 Double Unders
9 D.B. Hang Cleans

Thursday    October 5, 2017

WARM – UP #2

E.M.O.M. x 8 minutes alternating do:    10 plank sliders per leg  &  6 tempo KB Romanian deadlifts (3/1)

MOBILITY

roll glutes – ham  &  banded trap release

STRENGTH

Deadlift    6 – 5 – 4 – 3 – 2 – 1    @ 75%    toss in 20 AbMat sit ups in between each set

METABOLIC CONDITIONING

“Isabel”
Snatch (Rx.= 135/95#)
30 reps for time

Wednesday    October 4, 2017

WARM – UP #2

E.M.O.M. alternating x 6 minutes of:    12 arch – hollow controlled  &  15 pause candlesticks

MOBILITY

Mobility Chart #2  &   banded and trap release

STRENGTH

2 Strict Press + 1 Push press   every :30 seconds for 5 minutes

METABOLIC CONDITIONING

For time:
50-40-30-20-10    Row for calories
5-10-15-20-25 D.B. bench press

Tuesday    October 3, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   12 K.B. Romanian Deadlift  &  12 Superman

MOBILITY

Pigeon &  Wrist openers

STRENGTH

Squat clean – Hang Squat Clean – Jerk    5 – 4 – 3 – 2 – 1    rest 1 minute between each set    @ 75%

METABOLIC CONDITIONING

Monday   October 2, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 long lunge and twist  &  10 ring push – ups for depth

MOBILITY

10 Single leg Romanian Deadlift & arm grinders

STRENGTH

Front Squat    5 – 5 – 5 – 5 – 5    @85%

METABOLIC CONDITIONING

For max reps:
2 minutes of  double-unders          Rest 1 minute
2 minutes of Toes to bar          Rest 1 minute
2 minutes of straddle plate jump ups          Rest 1 minute
2 minutes of AirDyne (calories)          Rest 1 minute
2 minutes of Squat thrusts

(shotgun start this one)

__________________________________________________________

Saturday   September 30, 2017

0730 – 0930     Still “open gym” feel

THEN…

Friday    September 29, 2017

WARM – UP #2

Tabata Double Unders

MOBILITY

Chest Openers  &  Pigeon

STRENGTH

Barbell Bench Press    10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1    start light to heavy – minimal rest – team up

METABOLIC CONDITIONING

For time:
120 double-unders
60 (chest-to-bar) pull-ups
60 dumbbell alternating snatch
120 double-under

Thursday   September 28, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 Single leg Romanian Deadlift  &  20 AbMat

MOBILITY

Mobility Chart #6   &  #2

STRENGTH

Pause Snatch Balance – 2 seconds     3 – 3 – 3 – 3 – 3

METABOLIC CONDITIONING

“Christine”
3 rounds for time
500m row
12 Dead Lift (Rx.=bodyweight)
21 Box Jumps

Wednesday    September 27, 2017

WARM – UP #2

E.M.O.M. x 8 minutes alternating do:    10 plank sliders per leg  &  12 DB fly negatives

MOBILITY

roll glutes – ham  &  banded trap release

STRENGTH

Deadlift    3 – 3 – 3 – 3 – 3    work up to 90% of your previous 1R.M.

METABOLIC CONDITIONING

9-15-21 reps for time of:
Thrusters
Bar-facing burpees

(Rx. = Men use 95 lb. / Women use 65 lb / scale as needed)

Tuesday    September 26, 2017

WARM – UP #2

E.M.O.M. alternating x 6 minutes of:

MOBILITY

Mobility Chart #5 banded and trap release

STRENGTH

Strict Press   3 – 3 – 3 – 3 – 3

METABOLIC CONDITIONING

Monday   September 25, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   12 K.B. Romanian Deadlift  &  12 Superman

MOBILITY

Pigeon &  Wrist openers

STRENGTH

Clean grip high pull (ground to elbows high and outside)    start light – focus on getting on your toes in the jump    (sub. for C&J)

METABOLIC CONDITIONING

5 rounds for time of:
60-second L-sit hold
30-cal. row

Each round, accumulate a total of 60 seconds holding the L-sit

_______________________________

Saturday   September 23, 2017

0730 – 0930     Still “open gym” feel

WARM – UP #2

3 rounds alternating do:   5 squat jump and tuck  &   1 minute elbow planks

METABOLIC CONDITIONING

LIFT UP AUTISM  –  8:15 a.m.

Sign up and donate at  –  http://www.liftupautism.com/atheltesignup

“LUKE” 

5 MIN AMRAP
4 Power Cleans (Rx. = 155 lbs.  men/105 lbs. women)
24 Double Unders
10 Pull-Ups

Josh Everett, TrainHeroic, and the CrossFit™ community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called LiftUpLuke on October of 2013.

This “competition for a cause” specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.

STRENGTH

Pause Split Jerks    1 – 1 – 1 – 1 – 1    @ 75%

Build to a weighted max. 2 rep. pull – up

Max. reps strict pull – ups

Seated behind the neck press    work to 5 – 5 – 5

 

Friday   September 22, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 long lunge and twist  &  9 walking push – ups

MOBILITY

Mobility Chart #5 & arm grinders

STRENGTH

Front Squat    8 – 7 – 6 – 5 – 4 – 3 – 2 – 1    start light and hit your 5 rep recorded rep number on your last front Squat (85%)

METABOLIC CONDITIONING

“Head to Toe”
AMRAP 8
8 Toes to Bar
8 Burpees

Thursday    September 21, 2017

WARM – UP #2

Tabata Double Unders

MOBILITY

Chest Openers  &  Pigeon

STRENGTH

Dumbbell Bench Press    10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1    start light to heavy – minimal rest

METABOLIC CONDITIONING

Pyramid Annie

10-20-30-40-50-40-30-20 and 10-rep rounds for time of:
Double-unders
Sit-ups

compare to 1 month ago

Wednesday   September 20, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 Single leg Romanian Deadlift  &  20 AbMat

MOBILITY

Mobility Chart #6   &  #2

STRENGTH

Pause Snatch Balance – 2 seconds     5 – 5 – 5 – 5 – 5

METABOLIC CONDITIONING
For Time:
15-12-9-6-3
Bench, Bar, or Ring Dips
Barbell Row
200 meter “sled” drag

Tuesday   September 19, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 Single leg Romanian Deadlift  &  :30 sec. side plank L & R

MOBILITY

Mobility Chart #4 & #2

STRENGTH  &  METABOLIC CONDITIONING

Emily

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

Monday    September 18, 2017

WARM – UP #2

E.M.O.M. x 8 minutes alternating do:    10 plank sliders per leg  &  12 Cossack squats

MOBILITY

knee hug and rock  &  ball grind scapula

STRENGTH

Deadlift    5 – 5 – 5 – 5 – 5    work up to 85% of your previous 1R.M.

METABOLIC CONDITIONING

“Dreamboat”
21-18-15-12-9-6-3
Calorie Row (or Bike)
D.B. / K.B. Shoulder to Overhead

__________________________________

Saturday   September 9, 2017

0800 – 0930    W.O.D. posted on site.    Still “open gym”

Friday    September 15, 2017

WARM – UP #2

E.M.O.M. alternating x 6 minutes of:  on board

MOBILITY

Mobility Chart #5 banded and trap release

STRENGTH

Strict Press   3 – 3 – 3 – 3 – 3

METABOLIC CONDITIONING

30-20-10 reps for time of:
Rolling get-ups
Toes-to-bars
Wall-ball shots

Thursday    September 14, 2017

WARM – UP #2

E.M.O.M. alternating x 6 minutes of:    10 dumbbell bench “flyes” & 10 pause candlesticks

MOBILITY

Mobility Chart #6  &  mat chest openers

STRENGTH  &  METABOLIC CONDITIONING

Tabata  Angie  .9

For time – :20 seconds work / :10 seconds rest
90 pull-ups
90 push-ups
90 sit-ups
90 squats

Wednesday   September 13, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   12 K.B. Romanian Deadlift  &  12 Superman

MOBILITY

Pigeon &  Wrist openers

STRENGTH

Sumo Deadlift High Pull    8 – 8 – 8 – 8 – 8    start light – focus on getting on your toes in the jump    (sub. for C&J)

METABOLIC CONDITIONING

AMRAP 9:
9 Kettlebell Swings (53/35)
9 Burpees
9 Kettlebell Swings (53/35)
9 Lateral Box Overs  (12″ – 16″ – L & R = 1)

Tuesday   September 12, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 Single leg Romanian Deadlift  &  :30 sec. side plank L & R

MOBILITY

Mobility Chart #5 & #2

STRENGTH

Box Squats     2 reps E.M.O.M. x 8 minutes slightly heavier than last time – note weight and box height.

METABOLIC CONDITIONING

1/2 McGhee…

Monday    September 11, 2017

WARM – UP #2

Tabata Double Unders

MOBILITY

Chest Openers  &  Pigeon

STRENGTH

Bench Press    3 – 3 – 3 – 3 – 3

METABOLIC CONDITIONING

“Always Remember”

For Time:
4 rounds:
9 Deadlift & Squat Clean

11 Rolling Get-Ups

2001 meter Row cash out

_____________________________

Saturday   September 9, 2017

was really fun…thanks Ben and Iris

Friday   September 8, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 Single leg Romanian Deadlift  &  20 plank lateral leg sliders

MOBILITY

Mobility Chart #6   &  banded side pull shoulder

STRENGTH

Pause Snatch Balance – 2 seconds     8 – 8 – 8 – 8

METABOLIC CONDITIONING

21-15-9 reps for time of:
dumbbell hang squat clean thrusters (50#/35# D.B.’s)
Pull-up

Thursday  September 7, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   10 Creeper V ups  &  9 Walking push ups

MOBILITY

roll glutes / hammies / calves and any target area for you.

STRENGTH

Romanian Deadlift    10 – 8 – 6 – 4 – 2 reps adding moderate amount of weight each set

METABOLIC CONDITIONING

“Sprint Nancy”  4 rounds for time
200 meter run
10 Overhead squat (Rx.=95#/65#)

Wednesday    September 6, 2017

WARM – UP #2

E.M.O.M. alternating x 6 minutes of:   10 D.B. shoulder fly negatives  &  8 deep range push ups on D.B.’s

MOBILITY

Mobility Chart #5 banded and supine  &  back pack

STRENGTH

Strict Press   3 – 3 – 3 – 3 – 3

METABOLIC CONDITIONING

5 rounds for time of:
Row 400 meters
8 burpee jump over rower

Tuesday   September 5, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   12 K.B. Romanian Deadlift  &  12 Superman

MOBILITY

Pigeon &  Wrist openers

STRENGTH

Sumo Deadlift High Pull    8 – 8 – 8 – 8 – 8    start light – focus on getting on your toes in the jump    (sub. for C&J)

METABOLIC CONDITIONING

Collin Thomas  |  Age 33  | Morehead, Kentucky

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiance Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

____________________

Friday   September 1, 2017 – note: 6 a.m. and 8 a.m. class only

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 Single leg Romanian Deadlift  &  20 plank lateral leg sliders

MOBILITY

Mobility Chart #5   &  banded side pull shoulder

STRENGTH

Box Squats    work again to 3 R.M. slightly heavier than last time – note weight and box height.

METABOLIC CONDITIONING
AMRAP 15:
15 Push Press (95/65)
30 Double Unders
30 K.B. swings
15 Toes to Bar

Thursday    August 31, 2017

WARM – UP #2

E.M.O.M. x 8 minutes alternating:    10 Creeper V ups  &  6 Walking push ups

MOBILITY

Chest Openers  &  Total calf-ankle

STRENGTH

Bench Press    5 – 5 – 5 – 5 – 5

METABOLIC CONDITIONING

Complete as many rounds as possible in 10 minutes of:
5 box jumps (high)
5 Sumo Deadlift High Pull (heavy – up on toes)

Wednesday    August 30, 2017

WARM – UP #2

E.M.O.M. alternating x 6 minutes of:   10 Cossack squats  &  6 plyo push ups

MOBILITY

Mobility Chart #5 banded and supine  &  back pack

STRENGTH

Stott Press for shoulder mobility – start with PVC & work up to capability    5-5-5-5-5

METABOLIC CONDITIONING

Tabata Something Else

Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises

Tuesday   August 29, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   12  Romanian Deadlift  &  12 Superman

MOBILITY

Pigeon &  Wrist openers

STRENGTH

Deadlift to 1 R.M.

METABOLIC CONDITIONING

JACKIE    for time:

  • 1000 meter row
  • Thruster 45 lbs (50 reps)
  • Pull-ups (30 reps

Monday    August 28, 2017

WARM – UP #2

E.M.O.M. x 8 minutes alternating:    5 – 4 second negative DB flyes  &  8 bottom to bottom squats (2 count pause)

MOBILITY

Lateral banded shoulder & total ankle

STRENGTH

Strict Press    5 – 5 – 5 – 5 – 5

METABOLIC CONDITIONING

“Hot Potato”
200 Meter Run, 15 Wallballs (20/14)
400 Meter Run, 15 DB Deadlifts
200 Meter Run, 15 Burpee Box Overs (24/20)
400 Meter Run, 15 DB Deadlifts
200 Meter Run, 15 Wallballs (20/14)

__________________________________________

Tuesday    August 25, 2017

WARM – UP #2

E.M.O.M. x 8 minutes alternating:    10 Cossack Squats  &  10 Face Pulls

MOBILITY

Mobility Chart #2  &  #4

STRENGTH

Push Jerks    2 reps    E.M.O.M. x 10 minutes    working up to 2RM

METABOLIC CONDITIONING

AMRAP 12 minutes

12 Calorie Row
1 Macho Man

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Thursday    August 24, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 Single leg Romanian Deadlift  &  20 plank lateral leg sliders

MOBILITY

Mobility Chart #5 against wall  &  banded rear pull shoulder

STRENGTH

Box Squats    2 reps    E.M.O.M.  x 10

METABOLIC CONDITIONING

25-20-15-10 reps for time of:
Plate overhead walking lunge  (25#/10#)
Plate Romanian deadlift  (25#/10#)

Wednesday    August 23, 2017

WARM – UP #2

E.M.O.M. alternating x 6 minutes of:   10 Sumo Squats  &  5 plyo push ups

MOBILITY

Mobility Chart #5 banded and supine  &  chest openers

STRENGTH

Stott Press for shoulder mobility – start with PVC & work up to capability    5-5-5-5-5

METABOLIC CONDITIONING

5 rounds for time of:
Row 500 meters
D.B. Bench presses, 15 reps

Tuesday   August 22, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   10 caterpillar crawls  &  10 long lunge

MOBILITY

sit and reach  &  Total ankle

STRENGTH

Deadlift    2 reps    E.M.O.M. x 8 minutes    @90%

METABOLIC CONDITIONING

Pyramid Annie

10-20-30-40-50-40-30-20 and 10-rep rounds for time of:
Double-unders
Sit-ups

Monday    August 21, 2017

WARM – UP #2

E.M.O.M. x 8 alternating:  15 DB snow angels  & 10 lunge-knee hug

MOBILITY

Banded Trap release  &  Total calf-ankle

STRENGTH

Push Press to 1RM

METABOLIC CONDITIONING

3 rounds for time of:
15 pull-ups
400-meter run

12 pull-ups
400-meter run

9 pull-ups
400-meter run

___________________________________________________________________________

Friday    August 18, 2017

WARM – UP #2

E.M.O.M. x 8 minutes alternating:    10 Cossack Squats  &  10 Face Pulls

MOBILITY

Mobility Chart #2  &  #4

STRENGTH

Push Jerks    2 reps    E.M.O.M. x 10 minutes    working up to 2RM

METABOLIC CONDITIONING

4 rounds for time of:
25 push presses (Rx.=95#/65#).
50-cal. row
100 double-unders

Thursday    August 17, 2017

WARM – UP #2

E.M.O.M. x 6 minutes alternating:    10 Single leg Romanian Deadlift  &  20 plank lateral leg sliders

MOBILITY

Mobility Chart #5  &  sit and reach

STRENGTH

Box Squats    work to 3 RM    (getting more familiar with move)

METABOLIC CONDITIONING

A.M.R.A.P. = 18 minutes today

Wednesday    August 16, 2017

WARM – UP #2

E.M.O.M. x 8 minutes alternating:    10 Creepers  &  6 Push Ups

MOBILITY

Chest Openers  &  Total calf-ankle

STRENGTH

Bench Press    work to 1 R.M.

METABOLIC CONDITIONING

3 rounds for time of:
400-m run
15 left-arm kettlebell snatches (Rx.=35/24)
15 right-arm kettlebell snatches (Rx.=35/24)

Tuesday    August 15, 2017

5:30 p.m. class    Fight Gone Bad

WARM – UP #2

Tabata double unders / singles    6 rounds / 3 minutes

MOBILITY

Mobility Chart #1  &  #3

STRENGTH

Pause Snatch Balance   work to “heavy” 1 rep.  pause in squat for a count of 2.

METABOLIC CONDITIONING

Amanda

9-7-5 reps for time of:
Muscle-ups
Squat snatches (Rx.= 135/95)

scaling options for muscle ups in class

___________________________________

Friday   August 11, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   10 caterpillar crawls  &  10 long lunge

MOBILITY

sit and reach  &  chin up bar hang (grounded)

STRENGTH

Deadlift    2 reps    E.M.O.M. x 8 minutes    @90%

METABOLIC CONDITIONING

A.M.R.A.P.

1 minute of Ring Row

2 minutes of D.B. Push Press

 3 minutes of Jump Rope

4 minutes of Rower (calories)

Thursday    August 10, 2017

WARM – UP #2

E.M.O.M. x 8 alternating:    10 Lunge and Twist  &  100 m skip

MOBILITY

ground chest openers  &  ring scapula flex

METABOLIC CONDITIONING

Wednesday    August 9, 2017

WARM – UP #2

Tabata double unders / singles    6 rounds / 3 minutes

MOBILITY

Mobility Chart #1  &  #3

STRENGTH

Push Jerks    5 rounds adding weight    3 reps = right foot forward – left foot forward – trap door

METABOLIC CONDITIONING

BAR FIGHT

12 clean & jerk
Then, 2 rounds of:
15 toes-to-bars
12 chest-to-bar pull-ups
Then, 12 clean & jerk

Tuesday    August 8, 2017

WARM – UP #2

Tabata double unders / singles    6 rounds / 3 minutes

MOBILITY

Mobility Chart #1  &  #3

STRENGTH

Box Squats    work to 5 RM    (getting familiar to move)

METABOLIC CONDITIONING

Diane

55+ Divisions
For time:
21 deadlifts
9 handstand push-ups
15 deadlifts
6 handstand push-ups
9 deadlifts
3 handstand push-ups

Monday    August 7, 2017

WARM – UP #2

10 Creepers  &  10 Pause squat-jump

MOBILITY

Chest Openers  &  Total calf-ankle

STRENGTH

Bench Press    work to 2 R.M.

METABOLIC CONDITIONING

Vest Triplet
3 rounds for time (wearing a vest):
400-meter run
24 squats
12 burpee box jump-overs

______________________________________

Saturday   August 5, 2017

 OPENING at 8:00 a.m. – 9:30 a.m.

Open gym feel    “do some – do all – do something else”

WARM – UP #2

3 rounds of:    200 m run  &  10 pause Candlesticks

BARBELL CONDITIONING

E.M.O.M.

Hang Clean                9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Push Jerk                   1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9

METABOLIC CONDITIONING

Complete as much as possible in 12 minutes of:
1 Ring Dip
5 medicine-ball cleans
2 Ring Dips
10 medicine-ball cleans
3 Ring Dips
15 medicine-ball cleans
4 Ring Dips
20 medicine-ball cleans

Etc., adding one Ring Dip and 5 med-ball cleans each round.

Friday   August 4, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:  20 “snow angels” on CrossOver Symetry  &  10 side lunges

MOBILITY

Mobility Chart #5 & #2

BARBELL CONDITIONING

Pause Snatch Balance   3 – 3 – 3 – 3 – 3

METABOLIC CONDITIONING

A.M.R.A.P.

1 minute of Pull Ups

2 minutes of Push Ups

 3 minutes of Hammer Strikes

2 minutes of Box Overs

1 minutes of Double Unders

Thursday   August 3, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   10 caterpillar crawls  &  10 long lunge

MOBILITY

Mobility Chart #6  &  Total ankle

METABOLIC CONDITIONING

Wednesday August 2, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   10 creeper crawls  &  10 long lunge

MOBILITY

sit and reach  &  Mobility Chart #2

STRENGTH

Push Press    2 – 2 – 2 – 2 – 2    “touch & go”  slightly heavier than last week.

METABOLIC CONDITIONING

5 rounds for time of:
200-meter farmers carry with dumbbells
20 deficit push-ups, hands on dumbbells
10 push jerks with dumbbells

Tuesday    August 1, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    10 “Trap Door” drops  &  :20 + handstand hold or :30 + plank

MOBILITY

banded Mobility Chart #5  & Banded Trap release

STRENGTH

Hang Squat Clean    3 – 3 – 3 – 3 – 3    “touch & go”

METABOLIC CONDITIONING

“Elizabeth”
Clean (Rx.=135# & 95#)
Ring Dips
21-15-9 reps, for time

Monday    July 31, 2017

WARM – UP #2

400 m run @ warm up pace  &  10 pause squats

MOBILITY

Mobility Chart #1 & #3

STRENGTH

Front Squat work to 1 RM – then – continue up to Back Squat 1 RM

METABOLIC CONDITIONING

4 rounds for time of:
400-meter row
15 handstand push-ups
25 AbMat

__________________________________________________________________________________

Saturday   July 29, 2017

 OPENING at 8:00 a.m. – 9:30 a.m.

Open gym feel    “do some – do all – do something else”

BARBELL CONDITIONING

E.M.O.M.

Hang Clean                9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Push Jerk                   1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9

METABOLIC CONDITIONING
21 – 15 – 9    reps for time of:
Jumping Jacks
Box Overs
Calorie Row

Friday    July 28, 2017

WARM – UP #2

400 m sprint / jog    100 m alternating

MOBILITY

“Back Pack”  &  total calf

STRENGTH

Bench Press    3 – 3 – 3 – 3 – 3    up from last weeks 3 rep.

METABOLIC CONDITIONING

 For time:
50 – 40 – 30 – 20    Double Unders
25 – 20 – 15 – 10            Ring Rows

Thursday    July 27, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:  20 “snow angels”  &  10 side lunges

MOBILITY

Mobility Chart #5 & #2

BARBELL CONDITIONING

Pause Snatch Balance   5 – 5 – 5

METABOLIC CONDITIONING

image

Wednesday   July 26, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   10 caterpillar crawls  &  10 long lunge

MOBILITY

sit and reach  &  chin up bar hang (grounded)

STRENGTH

Deadlift    3 – 3 – 3 – 3 – 3

METABOLIC CONDITIONING

For time:
50 jumping alternating lunges, 50 steps
50 pull-ups
50 push presses  (Rx. = 95# / 65#)
50 hip extensions
50 burpees

Tuesday   July 25, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   10 creeper crawls  &  10 long lunge

MOBILITY

sit and reach  &  banded trap release

STRENGTH

Push Press    3 – 3 – 3 – 3 – 3    “touch & go”

METABOLIC CONDITIONING

Nancy
5 rounds for time of:
400-meter run
Overhead squats, 15 reps

Monday    July 24, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    10 “Trap Door” drops  &  :20 + handstand hold or :30 + plank

MOBILITY

banded Mobility Chart #5  &

STRENGTH

Hang Squat Clean    5 – 5 – 5 – 5 – 5    “touch & go”

METABOLIC CONDITIONING

For time:
50 box jumps  (Rx. = 30″/24″)
50 kettlebell swings  (Rx. = 2 pood / 1.5 pood)
50 knees-to-elbows
50 wall-ball shots
50 burpees

 ___________________________________

Saturday   July 22, 2017

 OPENING at 8:00 a.m. – 9:30 a.m.

Open gym feel    “do some – do all – do something else”

STRENGTH

Squat Clean Thruster    1 rep. E.M.O.M.   keep adding weight to max. effort

METABOLIC CONDITIONING
AMRAP 9 minutes:
6 Strict Pull-Ups
9 Front Squats (Rx.=135/95)

ROWING or AIR BIKE CONDITIONING
4 x 60 Calories
rest 2 minutes between sets

Friday    July 21, 2017

WARM – UP #2

Tabata AbMat

MOBILITY

Mobility Chart #1 & #3

STRENGTH

Front Squat work to 3 RM – then – continue up to Back Squat 3 RM

METABOLIC CONDITIONING

For Time:
21-15-9
Calorie Row
Kettlebell Swings (53/35)
Plate Speed Jumps

Thursday    July 20, 2017

WARM – UP #2

400 m sprint / jog    100 m alternating

MOBILITY

Banded rear shoulder distraction  &  arm grinder

STRENGTH

BenchPress    5 – 5 – 5 – 5 – 5    up from previous 5 rep.

METABOLIC CONDITIONING

Rich

For time:
13 squat snatches
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans


U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.

Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.

Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.

Wednesday    July 19, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:  20 “snow angels”  &  10 long lunge and twist

MOBILITY

Mobility Chart #5 & #2

BARBELL CONDITIONING

Overhead Squat to best 1RM

METABOLIC CONDITIONING

15 – 12 – 9 – 6 – 3 reps for time of:
Squat cleans
Push ups on bar

Tuesday   July 18, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   10 caterpillar crawls  &  10 long lunge

MOBILITY

sit and reach  &  chin up bar hang (grounded)

STRENGTH

Deadlift    5 – 5 – 5 – 5 – 5

METABOLIC CONDITIONING

Mary
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Monday    July 17, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    :30 sec. jump rope  &  10 hand release push ups

MOBILITY

total ankle  &  chest openers

STRENGTH

Push Press    5 – 5 – 5 – 5 – 5    “touch & go”

METABOLIC CONDITIONING

For time:
5 ring dips
50 double-unders
4 ring dips
40 double-unders
3 ring dips
30 double-unders
2 ring dips
20 double-unders
1 ring dip
10 double-unders

_____________________________________

Saturday   July 15, 2017

 OPENING at 8:00 a.m. – 9:30 a.m.

Open gym feel    “do some – do all – do something else”

STRENGTH

Overhead Squat    2 reps.    E.M.O.M. x 10 minutes    @90% of 1RM

METABOLIC CONDITIONING
“D.T. on the Run”    5 rounds for time of:

12 Deadlifts

9 Hang Power Clean

6 Push Jerks

400 M run

SKILL PRACTICE

Bar Muscle Ups

GYMNASTIC CONDITIONING

5 Handstand Push Ups    E.M.O.M. x 10 minutes

Friday    July 14, 2017

WARM – UP #2

400 m sprint / jog    100 m alternating

MOBILITY

Total ankle  &  Banded trap

BARBELL CONDITIONING

E.M.O.M.

Hang Clean                9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Push Jerk                   1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9

METABOLIC CONDITIONING

For Time    30 – 25 – 20 – 15 – 10:
weighted Rolling get ups
400 m “sled” drags

Thursday    July 13, 2017

WARM – UP #2

Tabata AbMat

MOBILITY

Mobility Chart #1 & #3

STRENGTH

Front Squat work to 4 RM – then – continue up to Back Squat 4 RM

METABOLIC CONDITIONING

image

Wednesday    July 12, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   10 creeper  &  10 long lunge and twist

MOBILITY

Mobility Chart #6  &  arm grinder

STRENGTH

BenchPress    10 reps / 10 set    KB wobble    work with partner(s)

METABOLIC CONDITIONING

10 Rounds:
5 Hang Squat Cleans
60 Battle rope
30 Double Unders

Tuesday    July 11, 2017

WARM – UP #2

Tabata Double unders / jump rope

MOBILITY

Mobility Chart #5 & grounded chin up bar hang

BARBELL CONDITIONING

Squat snatch + Hang squat snatch + Overhead squat    E.M.O.M. x 6    work up in weight

METABOLIC CONDITIONING

Chelsea 20    week #3
use what you did and learned from last session to improve today ( more reps if you scaled or more rounds)

Every minute on the minute for 20 minutes perform:
5 pull-ups
10 push-ups
15 squats

Monday    July 10, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   10 caterpillar crawls  &  10 long lunge

MOBILITY

sit and reach  &  chin up bar hang (grounded)

STRENGTH

Deadlift    5 – 5 – 5 – 5 – 5

METABOLIC CONDITIONING

3 Rounds for time:
30 Cal Row
15 Toes to bar
Hill run

_________________________________________________________________

Saturday   July 8, 2017

 OPENING at 8:00 a.m. – 9:30 a.m.

Open gym feel    “do some – do all – do something else”

We have a:

1.)    E.M.O.M. x 8 of Push Press – Push Jerk – Split Jerk @ 60% (Master WOD)

2.)    “AIR FORCE WOD”

3.)    E.M.O.M. x 30 min. of 5 skills  (Master WOD)

4.)    Request for :     “ANNIE ON THE RUN”    for time:

50 AbMat – 50 Double Unders – 400 m Run

40 AbMat – 40 Double Unders – 400 m Run

30 AbMat – 30 Double Unders – 400 m Run

20 AbMat – 20 Double Unders – 400 m Run

10 AbMat – 10 Double Unders – 400 m Run

5.)    ? ? ? ? ?

Friday    July 7, 2017

WARM – UP #2

Tabata Double Under

MOBILITY

banded trap  &  Mobility Chart #5

STRENGTH

Sumo Deadlift High Pull    4 rep. “touch and go”

METABOLIC CONDITIONING

A.M.R.A.P. in 4 min. (1 min. rest) 3 min. (1 min. rest) 2 min. (1min. rest) 1 min.

10 Wall Ball

10 Pull Ups

200 run

Thursday    July 6, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:  4 chin up negatives  &  :30 sec. jump rope

MOBILITY

Banded side pull shoulder  &  box pigeon

STRENGTH

Strict Press to 1RM

METABOLIC CONDITIONING

3 Rounds for time of:
Row 50 cal.
50 KB Swings single arm alternating
Row 50 cal.
50 sit-ups

Wednesday    July 5, 2017    no 9 am today

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:  15 deep calf presses  &  10 Lunge knee hug

MOBILITY

Sit and Reach  &  total ankle

BODY WEIGHT CONDITIONING

E.M.O.M.

Burpee                      9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Rolling Get Up        1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9

STRENGTH CONDITIONING

The Bear Complex (modified)    5 Rounds

7 Power Cleans

7 Front Squats

7 Push Press (back rack)

7 Back Squat

7 Push Press (front rack)

rest 1 minute each round

Tuesday    July 4, 2017    Holiday Hours  8am

WARM – UP #2

Burgener Warm – Up and Skill Transfer

MOBILITY

Grounded chin – up bar hang    “Pigeon”    “Cobra”

STRENGTH

E.M.O.M.    Time to pick a respectful weight to record and build off of:

Hang Squat Clean    9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Push Jerk                   1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9

METABOLIC CONDITIONING

White

5 rounds for time of:
15-ft. rope climbs, 3 ascents
10 toes-to-bars
21 overhead walking lunge steps, 45-lb. plate
Run 400 meters

Monday    July 3, 2017

WARM – UP #2

200 m run – E.M.O.M. alternating x 4 minutes of:  12 Good Mornings  &  12 lunge-twist – 200 m run

MOBILITY

Sit and Reach  &  forearm grinders

STRENGTH

Front Squat work to 5 RM – then – continue up to Back Squat 5RM

METABOLIC CONDITIONING

Complete as many rounds as possible in 12 minutes of:
Dumbbell deadlifts, 9 reps
6 burpees
Dumbbell power cleans, 3 reps

__________________________

Saturday   July 1, 2017

GOTTA DO EARLIER TOMORROW OPENING at 7:30 a.m. – 9:00 a.m. – ya, Iris has early plans.

Open gym feel    “do some – do all – do something else”

STRENGTH

E.M.O.M.    Time to pick a respectful weight to record and build off of:

Hang Squat Clean    9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Push Jerk                   1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9

METABOLIC CONDITIONING    Option #1

“ANNIE ON THE RUN”    for time:

50 AbMat – 50 Double Unders – 400 m Run

40 AbMat – 40 Double Unders – 400 m Run

30 AbMat – 30 Double Unders – 400 m Run

20 AbMat – 20 Double Unders – 400 m Run

10 AbMat – 10 Double Unders – 400 m Run

METABOLIC CONDITIONING    Option #2

“THE SEVEN”

7 rounds for time of:

7 handstand pushups

7  thrusters (DB = 50#/35#)

7 knee-to-elbows

7  deadlifts (Rx. = 245# / 185#)

7 burpees

7 kettlebell swings

7 pullups.

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