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

C.F.L.T.     Workout of the Day

Hour are M – F    6:00 A.M.  &  8:00 A.M.     5:15 P.M. on Tuesday & Thursday (Wednesdays by text request)

Most Saturdays – check below for posted Saturday workout – GWHS Football season starting, will do our best to open.

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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

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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

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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

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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)

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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

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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

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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

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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.

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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)

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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.

Friday   June 30, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   12 “good morning”  &  12 Lunge-twist

MOBILITY

back pack  &  hug knees and rock

STRENGTH

Bench Press    1RM

METABOLIC CONDITIONING

3 rounds for time of:
15-cal. row
12 power snatches  (Rx.= 95#/65#)
9 burpees

Thursday    June 29, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   12 deep calf presses  &  12 DB Push Jerk

MOBILITY

10 side lunge and hold  &  grounded chin up bar hang

STRENGTH

Squat Snatch + Overhead Squat    E.M.O.M. x 6 minutes    keeping it technique weight – slightly better than last week.

METABOLIC CONDITIONING

 image

Keith Coe  |  Age 30  | Auburndale, Florida

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Wednesday   June 28, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   15 Candlesticks  &  10 Lunge and hug

MOBILITY

grind forearms  &  side to side lunge

STRENGTH

Sumo Deadlift High Pull    3 rep. “touch and go”   finish better than last week

METABOLIC CONDITIONING

5 rounds for time of:
20 wall-ball shots    (Rx. = 20#/14# to 10-ft. target)
30 AbMat

Tuesday   June 27, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   10  A-T-Y-T on Crossover Symmetry  &  10 deep range KB Romanian Deadlift

MOBILITY

banded rear shoulder  &  Mobility Chart #1

STRENGTH

Barbell Strict Press & Push Press    E.M.O.M. x 10 minutes    hit max. for the day by 5th set.

METABOLIC CONDITIONING

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

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

If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete.

Monday   June 26, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   10 pause squat jumps  &  20 AbMat

MOBILITY

banded rear pull shoulder opener  &  Mobility Chart #3

STRENGTH

Dumbbell Clean & Jerk    3 – 3 – 3 – 3 – 3    work to as heavy as possible by last set / better than last week.

METABOLIC CONDITIONING

For total reps.

Tabata squats holding a plate (Rx.=45#/25#)
Tabata ring dips

Alternating squat and dips for 16 minutes – :20 work/:10 rest.

____________________________________________________________________________________

Saturday   June 24, 2017    8-9:30am

t.b.a.

Friday   June 23, 2017

WARM – UP #2

3 rounds of:    200 m speed walk & 10 rolling get ups

MOBILITY

PVC pass through  &  Mobility Chart #5

STRENGTH

Overhead Squat    3 – 3 – 3 – 3 – 3    better than last weeks 3 reps.

METABOLIC CONDITIONING

3 rounds for time of:
20 kettlebell swings
30 Double Unders
Run 400 meters

Thursday   June 22, 2017

5:30 p.m. crew – “triathalon” day. (bike – swim suit – towel…)

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   15 deep calf presses  &  12 Lunge-twist

MOBILITY

back pack  &  hug knees and rock

STRENGTH

Bench Press    2 reps.  E.M.O.M. x 8 minutes with last weeks 3RM

METABOLIC CONDITIONING

Scotty

Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).

Wednesday   June 21, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   12 deep calf presses  &  12 banded I – Y – T – Y

MOBILITY

10 side lunge and hold  &  grounded chin up bar hang

STRENGTH

Squat Snatch + Overhead Squat    E.M.O.M. x 6 minutes    keeping it technique weight – same as last week.

METABOLIC CONDITIONING

In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of dumbbell snatches  (50#/35#)
2 minutes of double-unders
2 minutes of dumbbell snatches
3 minutes of double-unders
3 minutes of dumbbell snatches

Tuesday   June 20, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   15 Candlesticks  &  10 Lunge and hug

MOBILITY

grind forearms  &  side to side lunge

STRENGTH

Sumo Deadlift High Pull    5 rep. “touch and go” start around 50% and add each set

METABOLIC CONDITIONING

Chelsea

Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats

If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete.

Monday   June 19, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   I – Y – T  slightly heavier than in standard warm up  &  10 deep range KB Romanian Deadlift

MOBILITY

banded lateral shoulder  &  Mobility Chart #6

STRENGTH

Barbell Strict Press    work to 3 reps.

METABOLIC CONDITIONING

4 rounds for time of:
30 push-ups
15 Front squats
30 GHD sit-ups

______________________________

Friday   June 16, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   10 pause squat jumps  &  10 PVC alternating lunge drop and pause

MOBILITY

banded rear pull shoulder opener  &  Mobility Chart #6

STRENGTH

Dumbbell Clean & Jerk    5 – 5 – 5 – 5 – 5    work to as heavy as possible by last set

METABOLIC CONDITIONING

5 Rounds for time:
5 Power Cleans
5 Front Squats
Rest :30

Thursday   June 15, 2017

WARM – UP #2

4 rounds of:    15 KB Romanian Deadlift  &  2 laps cone shuttle run (2 right and 2 left)

MOBILITY

PVC pass through  &  Mobility Chart #5

STRENGTH

Overhead Squat    5 – 5 – 5 – 5 – 5    starting new series – check past performance

METABOLIC CONDITIONING

GEORGIE    A.M.R.A.P. 21 minutes of:

Buy-in : 65 AbMat

then cycle : 7 Burpees

11 Push Ups

22 KB swings

Wednesday   June 14, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   15 deep calf presses  &  12 Lunge-twist

MOBILITY

back pack  &  Pigeon

STRENGTH

Bench Press    work to best 3 reps.    (better than last)

METABOLIC CONDITIONING

A.M.R.A.P. 4 minutes – rest 1 – A.M.R.A.P. 3 minutes – rest 1 – A.M.R.A.P. 2 minutes – rest 1 – A.M.R.A.P. 1 minute

8 alternating D.B. snatch

8 Toes to Bar

8 Ring push ups

Tuesday   June 13, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   12 squat drops to landing position  &  12 banded I – Y – T – Y

MOBILITY

10 side lunge and hold  &  grounded chin up bar hang

STRENGTH

Squat Snatch    3 – 3 – 3 – 3 – 3    keeping it technique weight as last week

METABOLIC CONDITIONING

Amanda

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

Monday   June 12, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   25 Russian twist  &  10 Lunge and hug

MOBILITY

grind for arms  &  side to side lunge

STRENGTH

Sumo Deadlift    2 reps E.M.O.M. x 10 minutes.  Hit @ 90% by 5th set.

METABOLIC CONDITIONING

AMRAP 2 minutes:
18 Hang Power Cleans (@ 60% of 1RM)
18 Bar Over Burpee
Rest 2:00
AMRAP 2 minutes:
15 Hang Power Clean & Jerk (@ 60% of 1RM)
15 Bar Over Burpee
Rest 2:00
AMRAP 2 minutes:
12 Power Clean & Jerk (@ 60% of 1RM)
12 Bar Over Burpee

_______________________________________

Saturday   June 10, 2017    8-9am

text me if interested – could go earlier, cannot go later.

Friday   June 9, 2017    “no 8 & 9 am class today” – if needed, contact me.

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   I – Y – T  slightly heavier than in standard warm up  &  10 deep range KB Romanian Deadlift

MOBILITY

banded lateral shoulder  &  Mobility Chart #6

STRENGTH

Barbell Strict Press    work to 5 reps.    starting a new series – check your previous 5 reps. in you books.

METABOLIC CONDITIONING

A.M.R.A.P.  15 minutes of:

200 m “sled” (tire) drag

10 Pull Ups

10 Burpees

Thursday   June 8, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   15 deep calf presses  &  12 Lunge-twist

MOBILITY

grounded chin up bar hang  &  Mobility Chart #6

STRENGTH

Dumbbell Push Jerk    work to your 90% of 1 rep.

METABOLIC CONDITIONING (most likely we’ll do this first)

Fight Gone Bad!

3 rounds for points of 1 minute stations:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 75 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75 lb. (reps)
Row (calories)

 After the first 5-minute round, take a 1-minute break before repeating.

On call of “rotate,” the athletes must move to next station immediately for best score.

Wednesday   June 7, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    15 Romanian Deadlift  &  2 trips through the Agility Ladder (hop scotch)

MOBILITY

grind forearms – arms – lats  &  Mobility Chart #5

STRENGTH

Front Squat to 1RM    continue onto    Back Squat to 1RM

METABOLIC CONDITIONING

18-15-12-9-6 reps for time of:
Deadlifts
Rolling Get Ups

Tuesday   June 6, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   15 deep calf presses  &  12 Lunge-twist

MOBILITY

back pack  &  Pigeon

STRENGTH

Bench Press    work to best 5 reps.    (better than last)

METABOLIC CONDITIONING

Elizabeth
21 – 15 – 9 Reps
135lb Clean
Ring Dips

Monday   June 5, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   12 squat drops to landing position  &  12 banded row and hold

MOBILITY

12 side lunge and hold  &  grounded chin up bar hang

STRENGTH

Squat Snatch    5 – 5 – 5 – 5 – 5    keep it technique weight

METABOLIC CONDITIONING

3 rounds for time of:
20 Pistols
30 AbMat sit-ups

____________________________

Saturday   June 3, 2017    8 a.m. – 10:00 a.m.

Barbell Conditioning as a light Warm Up

E.M.O.M.

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

For Time:

500 m Row / 400 m run

40 Battle Rope

:30 second Handstand Hold

20 Hammer Strikes

10 Toes to bar

20 Hammer Strikes

:30 second Handstand Hold

40 Battle Rope

500 m Row / 400 m Run

Master WOD

28 min. E.M.O.M.

:20 sec. Toes to Bar

:30 sec. Wall Ball

4 Power Snatch @ 75%

:30 sec. Bar Muscle Up

Friday   June 2, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   25 Russian twist  &  12 Lunge-twist

MOBILITY

grind for arms  &  side to side lunge

STRENGTH

Sumo Deadlift    3 – 3 – 3 – 3 – 3    compare to 5 rep. recorded last week

METABOLIC CONDITIONING

2017 Regional Event 6

For time:
30-cal. bike
20 burpee box jump-overs
10 odd-object cleans

Men use a 30-in. box
Women use a 24-in. box

Find a sandbag, medicine ball or other heavy odd object for the cleans

Thursday   June 1, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   15 deep calf presses  &  12 Lunge-twist

MOBILITY

grounded chin up bar hang  &  Mobility Chart #6

STRENGTH

Push Jerk    work to your best 3 rep. Dumbbell

5:15 p.m.  by request –

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

METABOLIC CONDITIONING

Pat

6 rounds for time:
25 pull-ups
50-ft. front-rack lunge, 75 lb. (goblet lunge)
25 push-ups
50-ft. front-rack lunge, 75 lb. (goblet lunge)

(Rx. wearing a 20-lb. vest)

Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.

Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor during his workouts.

Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila

Wednesday   May 31, 2017

WARM – UP #2

Tabata double under

MOBILITY

Sit & reach  &  Cobra

STRENGTH

Power Clean to 1 rep. (95% – not 1RM – slightly heavier than last weeks)

METABOLIC CONDITIONING

2017 Regional Event 5

21-15-9 reps for time of:
Muscle-ups
Single-arm dumbbell overhead squats

(Rx.= 80#/55# dumbbell)    (scale muscle ups = ring dips)

Tuesday   May 30, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    15 Romanian Deadlift  &  2 trips through the Agility Ladder (zig zag)

MOBILITY

grind forearms – arms – lats  &  Mobility Chart #5

STRENGTH

Front Squat 2 – 2 – 2 – 2 – 2  (90%)    continue onto    Back Squat 2 – 2 – 2 – 2 – 2  (90%)

METABOLIC CONDITIONING

Annie

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

___________________________________________

Monday  May 29, 2017    Memorial Day…

Saturday  May 27, 2017…

Friday  May 26, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of: 10 bottom to bottom air squats  &  20 Russian Twist

MOBILITY

chest openers  &  grounded pull up bar hang

STRENGTH & METABOLIC CONDITIONING

Hamilton

Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups

Thursday   May 25, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   15 deep calf presses  &  12 Lunge-twist

MOBILITY

back pack  &  total ankle

STRENGTH

Bench Press    work to best 5 reps.    (better than last)

METABOLIC CONDITIONING

A.M.R.A.P.  12 minutes of:

48 Double Unders

24 single arm KB swings alternating

12 DB box step ups

Wednesday   May 24, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:   12 KB Romanian deadlift  &  12 banded row and hold

MOBILITY

12 side lunge and hold  &  Cobra

STRENGTH

Squat Snatch + low hang squat snatch + high hang squat snatch    two times through    E.M.O.M. x 5

METABOLIC CONDITIONING

For time
12 rounds of:
4 strict handstand push-ups
8 box jumps
12 alternating DB bent over row

Tuesday   May 23, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    up and back long lunge-knee hug  &  15 KB sumo deadlift high pull

MOBILITY

sit and reach  &  chest openers

STRENGTH

Sumo Deadlift    5 – 5 – 5 – 5 – 5    compare to 5 rep. recorded

METABOLIC CONDITIONING

3 rounds for time of:
Row 250 meters
DB squat cleans, 12 reps
21 ring dips

Monday   May 22, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    14 lateral bench jump over  &  14 DB full range lateral flyes

MOBILITY

Total Ankle  &  Frog stretch-reverse wrist opener

STRENGTH

Push Jerk    work to your best 5 rep. Dumbbell

METABOLIC CONDITIONING

Nancy
5 rounds for time of:
400-meter run
15 Overhead squats (Rx.=95#/65#)

____________________________________

Friday    May 19, 2017

WARM – UP #2

400 m run (1 min. rest) 200 m run

MOBILITY

Mat chest opener  &  Mobility Chart #6

STRENGTH

Power Clean to 1 rep. (90% – not 1RM)

METABOLIC CONDITIONING

3 rounds for time of:

40 Double Unders
25 AbMat sit-ups
Pistols 10 reps

Thursday    May 18, 2017

WARM – UP #2

400 meter run/jog

MOBILITY

Rear banded shoulder  &  Mobility Chart #4

STRENGTH & METABOLIC CONDITIONING

“HIT THE DECK”    two teams alternating playing card draw.

Diamonds = Calorie Row    Hearts = Burpees    Spades = C2B Pull Ups    Clubs = DB Thrusters

Aces = 15 reps  –  Face Cards = 12 reps  –  all others face value

Wednesday    May 17, 2017

WARM – UP #2

Tabata Jump Rope    (6 rounds/3minutes)

MOBILITY

grind forearms – arms – lats  &  Total Calf/ankle

STRENGTH

Front Squat 3 – 3 – 3 – 3 – 3  (80%)    continue onto    Back Squat 3 – 3 – 3 – 3 – 3  (80%)

METABOLIC CONDITIONING

A.M.R.A.P. in 4 rounds / 1 minute each station (15 minutes):

Calorie Bike

Burpee Box Jump-Overs

Toes to Bar

minute rest

Tuesday    May 16, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    10 KB Romanian Deadlift  &  10 ring row (full stretch – full contraction)

MOBILITY

Backpack  &  Pigeon

STRENGTH

Bench Press  1RM

METABOLIC CONDITIONING

E.M.O.M. alternating do:
21 Dumbbell snatches
minute plank

  18 Dumbbell snatches
minute plank

  15 Dumbbell snatches
minute plank

  12 Dumbbell snatches
minute plank

  9 Dumbbell snatches
minute plank

alternate arms each rep and both heads of dumbbell must touch ground

Monday   May 15, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    up and back long lunge-knee hug  &  15 band rows with 2 sec. hold

MOBILITY

Lateral banded shouder & “frog” stretch

STRENGTH

Overhead Squat   1 – 1 – 1 – 1 – 1    to best 1 rep for the day

METABOLIC CONDITIONING

Helen

3 rounds for time of:
400 meters
Kettlebell swings, 21 reps
12 pull-ups

______________________________________________________________

Friday    May 12, 2017

WARM – UP #2

400 m run (1 min. rest) 200 m run

MOBILITY

Mat chest opener  &  Mobility Chart #6

STRENGTH

Push Press    to 1 RM

METABOLIC CONDITIONING

For Time:

50 AbMat

40 Tire Flips

30 Ball Slams

20 KB Swings

10 Burpees

Thursday    May 11, 2017

WARM – UP #2

400 meter run/jog

MOBILITY

Rear banded shoulder  &  Mobility Chart #4

STRENGTH & METABOLIC CONDITIONING

Wednesday    May 10, 2017

WARM – UP #2

Tabata Jump Rope

MOBILITY

grind forearms – arms – lats  &  Total Calf/ankle

STRENGTH

Back Squat 2 reps    E.M.O.M. x 8  (90%)

METABOLIC CONDITIONING

Tuesday    May 9, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    10 KB Romanian Deadlift  &  20 “bicycles” (l&r=1)

MOBILITY

Backpack  &  Pigeon

STRENGTH

DB Bench Press    2 reps E.M.O.M. from “light” to max. for the day

METABOLIC CONDITIONING

For time:
15 Sumo Deadlift High Pull
5 rope ascents or 10 chin ups
12 Sumo Deadlift High Pull
4 rope ascents or 8 chin ups
9 Sumo Deadlift High Pull
3 rope ascents or 6 chin ups
6 Sumo Deadlift High Pull
2 rope ascents or 4 chin ups
3 Sumo Deadlift High Pull
1 rope ascent or 2 chin ups

Monday   May 8, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    up and back long lunge-knee hug  &  15 band rows with 2 sec. hold

MOBILITY

Mobility Chart #2 & “frog” stretch

STRENGTH

Overhead Squat    3 – 3 – 3 – 3 – 3    to @ 85% (or greater than prior 5RM)

METABOLIC CONDITIONING

Jackie

For time:
1,000-meter row
(Rx.=45#/35#) thrusters, 50 reps
30 pull-ups

___________________________________

Friday    May 5, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    2 laps Agility Ladder  &  “360” degree push ups

MOBILITY

Mobility Chart#5 squat to supine  &  Banded trap release

STRENGTH

Deadlift to 1RM (judged by great form)

METABOLIC CONDITIONING

7 rounds for time of:

7 DB Thrusters

7 Ring Dips

7 Supine Russian Twists (l&r=1)

Thursday    May 4, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    Farmer Carry uphill  &  Forward roll across Mat

MOBILITY

Banded rear pull shoulder  &  Mobility Chart #6

STRENGTH

Push Press    2 reps. E.M.O.M. x 8 minutes    or fast pace with partner

METABOLIC CONDITIONING

For time    21 – 18 – 15 – 12 – 9 – 6 – 3    (team option)

Wall Ball

Burpees

Wednesday    May 3, 2017

WARM – UP #2

Tabata AbMat

MOBILITY

Lateral banded shoulder  &  Mobility Chart #4

STRENGTH

“GRACE”    30 Clean & Jerk for time

METABOLIC CONDITIONING

4 rounds for time of:

400 m Run

10 Hang power snatch

10 Toes to Bar

Tuesday    May 2, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    :30 sec. Jump rope  &  Lunge-twist across the room

MOBILITY

Grounded chin up bar hang  &  Total Calf/ankle

STRENGTH

Back Squat    3 – 3 – 3 – 3 – 3

METABOLIC CONDITIONING

Complete as many rounds as possible in 20 minutes of:
Dumbbell squat cleans, 10 reps (Rx.=45# & 25#)
15 pull-ups
20 box jumps

Monday    May 1, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    10 KB Romanian Deadlift  &  15 KB Sumo Deadlift High Pull

MOBILITY

Mobility Chart #2  &  Pigeon

STRENGTH

Bench Press    to 3R.M.

METABOLIC CONDITIONING

7 rounds for time of:
21 D.B. Shoulder presses
15 Reverse hypers on box

____________________________________

Friday   April 28, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    10 Box Jumps (x2 for step)  &  15 Bench dips

MOBILITY

Mobility Chart #5 banded  &  Backpack

STRENGTH

Overhead Squat    5 – 5 – 5 – 5 – 5    to @ 75%

METABOLIC CONDITIONING

4 Rounds for time of:

7 Power Cleans

14 Toes to Bar

28 Double Unders

Thursday   April 27, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    25 Jumping Jacks  &  20 Mountain Climbers

MOBILITY

Sit and reach  &  chest openers

STRENGTH

Deadlift 2 reps    E.M.O.M. x 8 minutes with same weight as last week (85%)

METABOLIC CONDITIONING

5 rounds for time of:

12 Push Press

10 Bar over Burpees

Wednesday   April 26, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    :20 sec. Handstand hold  &  :30 sec. wall sit

MOBILITY

Banded trap release  &  Pigeon

STRENGTH

Push Press    work to best 3 reps.

METABOLIC CONDITIONING

A.M.R.A.P.  12 minutes
12 Cal Row
24 DB 1-arm Snatch (Rx.=50/35)

Tuesday   April 25, 2017

WARM – UP #2

Tabata AbMat

MOBILITY

Mobility Chart #1 & #3

STRENGTH

Squat Cleans    5 – 5 – 5 – 5 – 5    “Touch & Go”

METABOLIC CONDITIONING

3 Rounds for time of:

10 Deadlifts @60%

15 Push Ups

20 step Goblet Lunges

Monday    April 24, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    10 KB Romanian Deadlifts  &  Ankle mobilization

MOBILITY

Mobility Chart #2  &  Frog Stretch

STRENGTH

Back Squat    5 – 5 – 5 – 5 – 5

METABOLIC CONDITIONING

AGOQ Workout 3

21-15-9 reps for time of:
Shoulder-to-overhead
Pull-ups

__________________________________________

Saturday   April 22, 2017

Hey – no GWHS track!!! Lets train like athletes

Hours 8 – 10 am    Open Gym feel    do some – do all – do something else…

Master’s Qualifier Weekend – lets see what happens?

Friday   April 21, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    15 heavy DB shrugs  &  15 Superman (pause-hold)

MOBILITY

Mobility Chart #2 & #3

STRENGTH

Dumbbell Strict Press    work to best 1RM

METABOLIC CONDITIONING

Jenny

Complete as many rounds as possible in 20 minutes of:
45#/35# overhead squats, 20 reps
45#/35# back squats, 20 reps
400-meter run

Thursday   April 20, 2017

WARM – UP #2

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

MOBILITY

grounded chin up bar hang  &  Mobility Chart #5

STRENGTH

Work to your best 2 rep. Hang Clean & Jerk

METABOLIC CONDITIONING

Two rounds for time of:
50 Double-unders
40 Box Jumps / Step Ups
30 Medicine ball cleans
20 Ring Rows
10 Handstand push-up

Wednesday   April 19, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    10 Long lunge and twist  &  12 lateral box over

MOBILITY

Cobra  &  “Back Pack”

STRENGTH

Dumbbell Bench Press    work rack to best 5RM

METABOLIC CONDITIONING

For time:
Row 500 meters
50 AbMat sit-ups
Row 1,000 meters
30 AbMat sit-ups
Row 2,000 meters
20 AbMat sit-ups

Tuesday   April 18, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    2x “hop scotch” through agility ladder  &  20 deep Mountain Climbers

MOBILITY

PVC pass through  &  Mobility Chart #5

STRENGTH

Snatch Balance with 1 second pause in squat    2 – 2 – 2 – 2 – 2 reps    start with empty barbell (45#/35#) and progress past last weeks numbers

METABOLIC CONDITIONING

15-12-9 reps for time of:
Toes-to-bars
Wall-ball shots
D.B. thrusters

Monday    April 17, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:

MOBILITY

Mobility Chart

STRENGTH

Deadlifts    3 – 3 – 3 – 3 – 3 reps.    continue re-working form    no higher than 85% of 1RM (75% last week)

METABOLIC CONDITIONING

Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

_______________________________________

Friday   April 14, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    15 heavy DB shrugs  &  15 Superman (pause-hold)

MOBILITY

Mobility Chart #2 & #3

STRENGTH

Dumbbell Strict Press    2 reps. E.M.O.M. x 8 minutes working up the rack

METABOLIC CONDITIONING

Hansen

Five rounds for time of:
Kettlebell swing, 30 reps
30 Burpees
30 AbMat sit-ups

Thursday   April 13, 2017

WARM – UP #2

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

MOBILITY

grounded chin up bar hang  &  Mobility Chart #5

STRENGTH

3 rep. Hang Clean & Jerk.    E.M.O.M. x 8 minutes adding modest amount of weight each set using last weeks numbers as a guide

METABOLIC CONDITIONING

Complete as many rounds as possible in 18 minutes of:
Run 400 meters
15 Ring Rows
15 Sumo Deadlift High-Pull

Wednesday   April 12, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    12 Long lunge and twist  &  24 lateral box over

MOBILITY

Cobra  &  Mobility Chart #5

STRENGTH

Dumbbell Bench Press    10 sets of 10 reps. working up the rack – rapid pace

METABOLIC CONDITIONING

Complete as many rounds as possible in 15 minutes of:
21 AbMat sit-ups
14 one-arm dumbbell alternating push jerks

Tuesday   April 11, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    2x zig zag through agility ladder  &  20 AbMat

MOBILITY

PVC pass through  &  Mobility Chart #5

STRENGTH

Snatch Balance with 1 second pause in squat    3 – 3 – 3 – 3 – 3    start with empty barbell (45#/35#) and progress modestly

METABOLIC CONDITIONING

6-9-12-9-6 reps for time of:
Burpees over the bar
Front squats  (Rx.=185#/115#)
Chest-to-bar pull-ups

Monday    April 10, 2017

WARM – UP #2

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

MOBILITY

Mobility Chart #5  &  mat chest openers

STRENGTH  &  METABOLIC CONDITIONING

Tabata  Angie  .85

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

____________________

Saturday   April 8, 2017

Hey – no GWHS track!!! Lets train like athletes

Hours 8 – 10 am    Open Gym feel    do some – do all – do something else…

Barbell Conditioning

E.M.O.M.

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

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

Rower Conditioning

4 x 500 m with 1 minute rest between

rest 3 minutes and repeat

Master WOD

1.)    21 – 15 – 9    Toes to Bar  & Thruster @ 40%

2.)    100 Wall Ball for time

3.)    5 minute Plank Hold

Friday   April 7, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    12 KB Romanian Deadlift for form and range  &  12 long lunge and twist

MOBILITY

Roll Glute-Hams  &  Banded rear shoulder

STRENGTH

Deadlifts    5 – 5 – 5 – 5 – 5 reps.    re-working form    probably no higher than 75% of 1RM

METABOLIC CONDITIONING

Danny

Complete as many rounds in 20 minutes as you can of:
Box Jump, 30 reps
Push Press, 20 reps  (Rx.=115#/75#)
30 Pull-ups

Thursday   April 6, 2017

WARM – UP #2

Partner Row to 90 calories (15 calories each)

MOBILITY

Mobility Chart #1 – #3  &  banded lateral shoulder release

STRENGTH

Strict Press to best 3 reps.

METABOLIC CONDITIONING

Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups
heavy Goblet Lunges, 20 steps

Wednesday  April 5, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    10 PVC snatch drops  & 10 full depth push ups on dumbbells (for once you may use knees)

MOBILITY

Arm grinders  &  Total calf-ankle

STRENGTH

5 rep. Hang Clean & Jerk.    E.M.O.M. x 8 minutes adding modest amount of weight each set.

METABOLIC CONDITIONING

5 rounds for time of:
Run 400 meters
Deadlifts, 21 reps (Rx.=185#)

Tuesday   April 4, 2017

WARM – UP #2

E.M.O.M. alternating x 8 minutes of:    12 plate overhead walking lunge  &  12 close grip push ups

MOBILITY

Banded trap release  &  Mobility Chart #6

STRENGTH

Front Squat to best 5RM for the day (check your books)

METABOLIC CONDITIONING

2 rounds for time:
single arm alternating Kettlebell Swings, 50 reps
Push jerks, 25 reps
AbMat, 50 reps

Monday    April 3, 2017

WARM – UP #2

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

MOBILITY

Mobility Chart #5  &  mat chest openers

STRENGTH

Bench Press    to 1RM

METABOLIC CONDITIONING

Amanda

9-7-5 reps for time of:
Muscle-ups    (scale=ring dips)
Squat snatches

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