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“Goatee” – Tuesday 1-22

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Back to normal schedule kids! AWESOME job by everyone on their re-testing for the BAHHHBELLLLL challenge…the winner will be announced today!!

 

Warm-up

Partner Up!

P1- 20 Russian KB Swings

P2- Plank Hold

Switch

 

P1- 12 Burpee Lateral Jumps

P2- Overhead Barbell Hold

Switch

 

Mobility

Shoulder

 

Strength

Strict Press

5-5-3-3-2-2

 

WOD

2 Rounds

25 Burpee Lateral Jumps

25  Shoulder to Overhead (135,95)

25 Russian KB Swings (2,1.5)

 

Level 2- (115,75) (1.5,1)

Level 1- (95,55) (1, 0.75)

 

Extra Work

40/30 Burpees

20/15 Ring Muscle Ups

40/30 Burpees

20/15 Bar Muscle Ups

“Testy” – Monday 1-21

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REMEMBER!! We are testing for the barbell challenge during class times for ALL classes today.

Get in here and re-test your original score…who’s gonna win that custom barbell!!??!!??

Also, don’t forget that it will be Open Gym during ALL class times. So if you are not in the Challenge, get in here and get your WOD on in Open Gym:

 Warm-up

2 Rounds

10 Pass Throughs w/ PVC

10 Air Squats with pause at bottom

10 Plank Ups

10 Jumping Lunges

 

Hockey Stretch

Pigeon Stretch

 

WOD

For Time

100 Air Squats

100 Sit-ups

100 Push-ups

100 Lunges

“Gimme 2” – Friday 1-18

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Warm-up

EMOM:9

  1. 7 MedBall Deadlifts + 7 MedBall Front Squats
  2. 7 Burpee Step Ups
  3. 7 Box Elevated Side Hip Touches per side

 

Strength

Deadlift

EMOM14- Odd only

  1. 3 @ 70 %
  2. 3 @ 70%
  3. 3 @ 75%
  4. 2 @ 80%
  5. 2 @ 85%
  6. 2 @ 85%
  7. 2 @ 90%

 

WOD

30 Wallballs (20/14)

20 Burpee Box Jumps

30 Wallballs

20 Burpee Box Jumps

30 Wallballs

 

Level 2- 20 Wallballs

Level 1- 15 Wallballs, 15 Burpee box jumps

ADV – (30/20)

 

Extra Work
30/25 Calorie Bike
100′ HSW
45 Pull Up

30/25 Calorie Bike
100′ HSW
30 Chest To Bar

30/25 Calorie Bike
100’HSW
15 Bar Mups

 

(*Scale to 50’ HSW or 2:00 of Attempts or 5 Wall Climbs)

 

*Crossfit Mayhem

“Dilly, Dilly” – Wednesday 1-16

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MLK SCHEDULE UPDATE

Remember! Monday will be the main re-test day for the Bahhhhhbelll Challenge! Get in at your normal class times, and re-test your challenge scores.

For all non-challengers, there will be a programmed workout that can be done open-gym style, so still come in get your WOD on!

Warm-up

1 Min Stations/No Rest

Jump Rope

Good Mornings

Double Under

Back Squats w/ Pause

Double or Triple Unders

Stiff Legged Deadlifts

 

Strength

Back Squat

10 Reps @ 65%

10 Reps @70%

10 Reps@ 75%

 

Of 1 RM

 

Rest 3-4 Minutes between sets

 

*There should be 2 warm-up sets with 5 reps before the 1st set of 10

 

 

WOD

Tabata 20s work:10s Rest

  1. Double Unders
  2. Kettlebell Swings (2,1.5)
  3. Sit-ups

Rest 1 Minute between exercises

 

Score= Lowest number of reps during the 8 intervals- 3 different scores

 

Level 2- 1.5,1

Level 1-  1, 0.75, singles

ADV- GHD Sit-ups

 

“Beefy Cindy” – Tuesday 1-15

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Warm-up

2 Rounds

250/200m Row

10 Hollow Body Kips

10 Alt. Plank Ups

10 Alt. Lunges w/Twist

10 Muscle Clean & Jerks

 

WOD

AMRAP 25

3 Clean & Jerks (155,105)

5 Pull Ups

10 Push Ups

15 Air Squats

 

ADV (185,125) C2B

Level 2 (135, 95)

Level 1 (115, 75)

 

Extra Work
12-9-6
Ring Muscle-Ups
Burpee Box Get Overs (30’)

5:00 Rest

12-9-6
Bar Muscle-Ups
Burpee Box Get Overs (30”)

*Crossfit Mayhem

At the end of the 5:00 take a 2:00 complete rest.

*Record total meters for each round.

“Engine, Engine” & Oly – Monday 1-14

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Warm Up

Every 3 Minutes for 6 Minutes

250m Row

10 Jumping Lunges

AMRAP Russian Swings

 

WOD

E3MOM x 8 Rounds

 

250m Row

10 Kettlebell Lunges (1.5,1)

AMRAP Kettlebell Swings

 

ADV (2,1.5)

Level 2 (1,0.75)

Level 1 (0.75, 0.5)

 

 

Extra Work

Squat Snatch

Take your time and work up to 70-75% of 1RM Then

Every 2:00 for 12:00
*Start at 70-75% increase each set
Sets 1 & 2 – 3 Reps
Sets 3 & 4 – 2 Reps
Sets 5 & 6 – 1 Rep

 

Olympic Lifting Class **4:00PM Only**

 

“Bench, Guy…” – Sunday 1-13

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Warm-up

30 Sec Jump Rope

30 Sec Shoulder Taps in High Plank

30 Sec Jump Rope

30 Sec Hand Release Push Ups

30 Sec Jump Rope

30 Sec Inchworms w/ Push Up

30 Sec Jump Rope

30 Sec Push Ups (ADV- Clapping Push Ups)

 

Strength

Close Grip Bench Press

3-3-3-3-3

-Immediately after each set complete 15/10 diamond push-ups

 

WOD

21 Toes to bar

42 Sit-ups

63 Double unders

 

15 Toes to Bar

30 Sit Ups

45 Double Unders

 

9 Toes to Bar

18 Sit Ups

27 Double Unders