Nick Gecsy

Monday, February 18th 2019

Rob R.
Oh Hi Eric!

Strength
Week 6: Back Squat
Warm Up Sets
30% x 2
40-50% x 2
60% x 2
70% x 2

Working Sets
80% x 2
86% x 1
92.5% x 4 Reps Plus
*Rest 2+ min between Sets

Metcon 
3 Rounds for Time
500m Row
20 Box Jumps
10 Thrusters

Rx: 115/80, 24/20
Fit: 95/65, 24/20
Dyn: 65/45, 20″

Sweat
EMOM 30 minutes
Min 1: 10/8 Cal Bike
Min 2: 10 Alt DB Snatches
Min 3: 10 Russian Twist
Min 4: 10/8 Cal Bike
Min 5: 10 GTO w/ Bumper Plate
Min 6: 15 Sit-Ups

Saturday, February 16th 2019

Eva

Eva is one of the original “Nasty Girls” in CrossFit, and is also namesake of the benchmark workout “Eva”. Eva was badly injured in a plane crash last Saturday and is currently battling a long road to recovery. Today we come together as a CrossFit community to Sweat for Eva!

“Eva”
5 Rounds For Time
800m Run
30 Kettlebell Swings
30 Pull-Ups

Rx: 70/53
Fit: 53/35
Dyn: 35/25

Complete this with a partner
Split reps up equally and run together

Friday, February 15th 2019

Matt B.

Strength
Week 5: Sumo Deadlift
Warm Up Sets
30% x 2
40-50% x 2
60% x 2
70% x 2

Working Sets
80% x 2
86% x 2
92.5% x 2
100% x 2
*Rest 2+ min between Sets

Metcon
EMOM for 12 Min
Min 1: 50 Double Unders
Min 2: 15 Slam Balls
Min 3: 10 Box Jumps

Rx: 24/20
Fit: 24/20, 50 Speed Steps or 100 Singles
Dyn: 20″, 100 Singles

Benchmark
“SWEAT”

50 SA KB Swings (Total, 53/35)
400m Run
50 SA KB Thrusters
400m Run
50 SA KB Deadlifts
400m Run
50 SA KB Clean and Jerk

Thursday, February 14th 2019

Kerry

Metcon
For Time
75/50 Cal Bike
Directly Into….
3 Rounds of
21 Chest to Bar Pull-Ups
15 Overhead Squats
9 Power Clean & Jerks

Rx: 115/80
Fit: 95/65, Pull-Ups
Dyn: 65/45, Ring Rows

CoolDown
2 min per side – 3 Position Shoulder Stretch
4 min – Foam Roll: lower back, Lats, upper back

Sweat
8 Rounds for Time
12 Single Leg Hip Bridges (total)
10 Wall Balls
8 Slam Balls
6 Pull ups
4 Burpees
200m Run

Annette

AMRAP in 5 Min
15 Lateral Barbell Burpees
21 Hang Power Cleans
27/21 Cal Bike

 – Rest 5 Min –

AMRAP in 5 Min
15 Lateral Barbell Burpees
21 Hang Power Cleans
27/21 Cal Bike

 – Rest 5 Min –

AMRAP in 5 Min
15 Lateral Barbell Burpees
21 Hang Power Cleans
27/21 Cal Bike

Rx: 155/105, 135/95, 115/80
Fit: 135/95, 115/80, 95/65
Dyn: 95/65 or 75/55

Sweat
EMOM 30
6 Power Cleans (medium-heavy)
10 Toes to bar
2 Box Push (gym length)
6 Cal Bike
10 Low Bear Crawl Steps (forward and backward)
2 Box Push (gym length)

Monday, February 11th 2019

Elise

Strength
Week 5: Back Squat
Warm Up Sets
30% x 2
40-50% x 2
60% x 2
70% x 2

Working Sets
80% x 2
86% x 2
92.5% x 2
100% x 2
*Rest 2+ min between Sets

CrossFit Games Open 16.3
Complete AMR&Reps in 7 Min
10 Power Snatches
3 bar Muscle Ups

Rx: 75/55
Fit: 65/45, C2B Pull-Ups or Jumping C2B Pull-Ups
Dyn: 45/35, Ring Rows

Sweat
Partner AMRAP 25
A) 500m Row
B) DB Lunge for gym length and back
10 Double DB Cleans
10 Double DB Push Presses
10 DB Snatches (each arm)

Switch after partner finishes row or KB work,
whichever comes last.

Saturday, February 9th 2018

T.Rich

Hero Saturday
with a Partner
“Whitten”
5 Rounds for Time
22 KBS (70/53)
22 Box Jumps (24/20)
400m Run
22 Burpees
22 Wall Balls (20/14)

– Teams of Two, Split the reps in half
– Take turns doing reps through each movement
– Run Together

Friday, February 8th 2019

Mitchell

Strength
Week 4: Bench Press
Warm Up Sets
30% x 2
40-50% x 2
60% x 2
70% x 2

Working Sets
80% x 5
87.5% x 3
95% x 2

Metcon
“Elizabeth”
For Time
21-15-9
Cleans (Power)
Ring Dips

Rx: 135/95
Fit: 95/65, Banded dips or Box Dips
Dyn: 55/35, Push-Ups

Sweat
6 Rounds for Time|
200m Sprint
10 Toes to Bar
12 Single Leg Romanian DL (total)
14 Underhand Battle Rope Slams
16 RKBS