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“Never Trust a Big Butt & a Smile” – Friday 5-17

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Warm-up

Dynamic

 

Accessory

2 x 10

Weighted Glute Bridges

Romanian Deadlifts (light weight)

 

WOD

Each for Time

At 0:00

3 Rounds

20/15 Calorie Row

15 Back Squats (135, 95)

 

At 9:00

8 Rounds

3 Power Cleans (135,95)

6 Burpee Lateral Jumps

 

At 18:00

20/15 Calorie Row

15 Back Squats (135,95)

20 Burpee Lateral jumps

10 Power Cleans (135,95)

 

Level 3- 15/10 Calorie bike (115,75)

Level 2- 10/8 Calorie Bike (95,55)

 

Extra Work

2 Rounds of

28 GHD’s

100’ HS Walk

 

*Scale HS walk to 50ft or 6 Wall Climbs

“Cher Meets Richard Simmons” – Wednesday 5/16

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Warm-up

Row 250m

20 Air Squats

Run 200

20 Scap Pull-ups

Strength

E2MOM 10

3 Push-presses @85%

WOD

3 Rounds

In 2 minutes complete

250m Row

Pistols

Rest 1 Minute

In 2 minutes complete

200m Run

Then Max Pull-ups

Rest 1 Minute

Score= Total Reps

 

Level 2- Pistol Progression

Level 1/Lite – air squats, jumping pull-ups

ADV- (155/105), Bar MUPs

 

Extra Work

15-12-9

Back Squat (275/185)

3/2 Pegboards after each set

Take the barbell from a rack. Scale to (225/155) and rope climbs

 

CrossFit Benchmark WOD: “Diane” – Tuesday 5-14

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Warm-up

:45 on/:15 off

  1. Jump Rope
  2. Scap Push Ups
  3. Jump Rope
  4. Plank Knee to Elbow
  5. Jump Rope
  6. Pike Push Ups

 

 

Skill

Handstand Push-up

 

Benchmark

“Diane”

21-15-9

Deadlifts (225,155)

Handstand Push-ups

 

Level 2- 185,115

Level 1- 135, 95, Standard Push-ups

 

Partner Conditioning

50-40-30-20-10

Burpees

Medball Sit-ups

 

Extra Work

3 Rounds of

30/24 Cals bike

30 DB Snatch (50/35)

 

ADV(70/50)

“The Chef” – Friday 5-10

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Warm Up

20 Cal Row

20 Push ups

20 Lateral Up & Overs

20 Kettlebell Swings

20/15 Row

 

Midline

2 Rounds

40s work:20s Rest

  1. Plank walks around the box with toes on the box
  2. Box Crunches
  3. Hollow Rocks
  4. Strict toes to bar or straight leg raises

 

WOD

Every 5 Minutes for 20 minutes (0:00,5:00,10:00,15:00)

20/15 Calorie Row

20 Box Jumps

20 Kettlebell Swings (1.5,1)

20 Sit-ups

 

Level 2- 15 Reps

Level 1 – 10 Reps

ADV – GHDs

“The VanPorter” & Gymnastics Class!! – Thursday 5-9

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“A Tradition Unlike Any Other…The VanPorter”

-Jim Nantz

Oh kids!!  Ohhhhhhh kids. You know what time it is.

It’s time for The VanPorter……..Happy Birthday, Pedro!!! And Happy <gasp> FORTIETH to Erin!! Ahhhhhhhhhh!!!!!!!!!

Have a great day you two.

AND – Day 1 of Gymnastics class is today! 6:00PM with Coach Andrew…be there.

Warm-up

2 rounds of

10 Burpee Lateral Jumps

10 Plank Up & Over Barbell

50 Hollow Rocks

 

Strength

EMOM10

1 Bear Complex

-Power Clean

-Front Squat

-Shoulder to Overhead

-Back Squat

-Shoulder to Overhead

 

WOD – The VanPorter

5 rounds

5 dead lifts 155/105lbs

9 power clean 155/105lbs

19 push ups

78 DUs

 

Extra Work

30-20-10

GHD Sit-ups w/ Medball (14/10)

Row Cal

3-2-1 Peg Board Climb

 

Gymnastics Class **6:00PM Only**

“The Cheek Show” – Wednesday 5-8

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Warm-up

2 Rounds

250m Row

10 Good Mornings

10 Behind the Neck Snatch Grip Push Press

 

Strength

EMOM10

1 Deadlift

*start at 75% and add weight each minute

 

WOD (20 Minute Cap)

3 rounds for time of:

15 Power Snatches (95,65)

15 Thrusters

1000m Row

 

WOD Credit CrossFit.com

 

Level 2- 75,55, 750m Row

Level 1- 55,35, 500m Row

Lite – 45,15, 500m Row

 

Extra Work

3 Rounds

20 GHDs

10 DB Power Snatch (70/45)

50’ HS walk

 

ADV – 30 GHDs, (80/55) Squat Snatch; 100 ft HS Walk