Nick Gecsy

Thursday, October 17th 2018

Coach T. Rich

CrossFit

Metcon
EMOM 25 (with AMREPS)
Min. 1 – 15/12 Cal Row
Min. 2 – 15 RKBS
Min. 3 – 20 Abmat Situps
Min. 4 – Max Rope Climbs
Min. 5 – Rest

 Rx+: 20/14, Wall Ball Situps
Rx: 20/14
Fit: 14/10
Dyn: 10/6

Cooldown
3 Rounds
5 KB Windmills (per side)
Double KB Waiters Walk (across the gym and back)
then…
Spend 2-3 Minutes on 3 position banded shoulder stretch

Sweat

Strength:
3×3 Push Press
then find new 1RM

AMRAP 20
10 Cal Assault Bike
10 Ring Rows
10 Dips
10 Thrusters

Tuesday, October 16th 2018

Azure

CrossFit

Skill
Bottoms up KB work
3×5 Bottoms up KB Cleans (per side)
3×5 Bottoms up KB Press (per side)

Metcon
AMRAP 14
8 Chest to Bar PU
12 Power Snatch
8 Plate Push Ups
12 Overhead Squats

Rx: 95/65, 45/35 Plate
Fit: 75/55, Pull ups, 25/15# Plate
Dyn: 45/35, Ring Rows, Push Ups

Sweat

50-40-30-20-10
Goblet Squats
Push Ups
Russian Twists
Double Undres

Monday, October 15th 2018

Kelly

Strength
5-5-5-5-5
Bench Press
Bent Over Rows
Dips (ring or static)
* bench Press and bent over rows build to heavy set of 5

Metcon
For Time
1-2-3-4-5-6-7-8-9-10
Single Arm DB Thruster (total)
Burpee over DB
*5 Calorie Bike After Each Round

Rx: 50/35
Fit: 35/25
Dyn: 15/10, Burpee, 4 Cal.

Cooldown
5×5 Banded Tricep Pulldowns
30-60 sec. Quad Foam Roll

SWEAT

5 Rounds for Time
10 Pullups
8 Dbl KB Clean
6 Dbl KB Snatch
4 Dbl KB Thruster
400m Run

Friday, October 12th 2018

Amanda

 

Metcon

FranZilla
21 Thrusters
21 Pullups
15 Thrusters
15 Chest to Bar Pullups
9 Thrusters
9 Bar Muscle Ups

 Rx: 95/65, 115/80, 135/95
Fit: 75/55, 95/65, 115/80
Dyn: 65/55 Across

Cooldown
4×4 Bulgarian Split Squat (per leg, 3 sec down, 1 sec up)
15-30 sec. Quad Foam Roll (per leg)
15-30 sec. Lat Foam Roll (per side)

Sweat

Box Squats
5×3, Building to 90% 1RM

For Time
1000m Row
Then…
10 Rounds
2 Turkish Getups (total)
5 Burpee Box Jumps
10 Side Goblet Lunges (total)
Then…
1000m Row

Thursday, October 11th 2018

Dave

Conditioning
Partner Row, 4x200m
Increase Stroke Rate each piece
20 s/m, 25 s/m, 30 s/m, 35 s/m

Metcon
For Time
100-80-60-40-20
Double Unders
25-20-15-10-5
Deadlift
250m Row after every round

Rx: 155/115
Fit: 135/95
Dyn: 95/65, Single Leg Skips (L&R = 1 rep)

Cool Down:
3 Rounds Not For Time
30-60 Second Glute Foam Roll
6 Defecit Deadlifts (Build to < 75%1RM, Standing on a plate)

SWEAT

2 Rounds
E: 15 Burpees
M: 5 Sprints (x2)
E: 15 Burpees
T: 5 Side Shuffles (x2)
EMOM 24
Run 1 Mile
In Remaining Time, EMOM (Alternate Tasks):
2 Tire Flips
2 Gym Length Box Pushes
2 Sled Pulls

Tuesday, October 9th 2018

Omar

CrossFit

Strength
EMOM 10 min
Building to Heavy
Power Clean + Push Press + Thruster

Metcon 
AMRAP 15
6 Calorie Assault Bike
12 Shoulder to Overhead
18 Jumping Lunges (Total)
24 Sit Ups

Rx: 135/95
Fit: 95/65
Dyn: 45/35, Walking Lunges

Cool Down
3 Rounds Not For Time
9 Barbell Hip Extensions (can be done with shoulders on bench or floor)
9 Banded Side Steps (9 each direction)

https://www.youtube.com/watch?v=DTP1rxkYoU8
https://www.youtube.com/watch?v=Z9HGyj5Sh2E

Sweat
“Kelly”

5 Rounds for Time
400m Run
30 Box Jumps
30 Wall Balls

Rx: 24/20, 20/14

3 Rounds Not For Time
9 Barbell Hip Extensions (can be done with shoulders on bench or floor)
9 Banded Side Steps (9 each direction)

Monday, October 8th 2018

John

CrossFit

“Kelly”
5 Rounds For Time
400m Run
30 Box Jumps
30 Wall Balls

Rx: 24/20, 20/14
Fit: 24/20, 14/10
Dyn: 1/2 reps, 20″ step ups, 10#

Cool Down
10 Cal. Assault Bike @ 50% Power
Accumulate 2 min./leg Couch Stretch
Then…
4×4 Front Squats (building, no more than 75-80% 1RM)

Sweat

AMRAP 20
10 Cal Bike
20 Dumbell Snatches (total)
10 Dips
20 Goblet Lunges (total)

AMREP 3
ME Farmer’s Carry (Weight and Distance)
rest 3
AMREP 3
ME Handstand Hold (Totat Time)