Nick Gecsy

Tuesday September 25, 2018

Felix

CROSSFIT 

3 Rounds:
10 BO BB Row
10 Back rack step ups total (empty BB)
10 Banded lat pull downs
10 Hollow Rocks

AMRAP 15

30 DU
9 Box Jumps
3 Muscle ups (bar or ring)

DYN: singles, ring rows, step ups
FIT: 2:1 SU, C2B

Friday September 21, 2018

Meg

CROSSFIT

Overhead Squats
Warm up with triples, all sets 80% or lighter.
Continue w/ Singles for new 1 Rep Max

AMRAP in 10 min
18/14 Cal Assault Bike
15 Med-Ball Cleans
12 Box Jumps Overs

DYN:: 14/12 Cal, 10lb, 20”
Fitness: 14/10, 24/20
Rx: 20/14, 24/20

SWEAT

21-15-9
Plate G2OH
Plate Lunges
Weighted Russian Twists
Push Ups
600m Run after each round

Thursday September 20, 2018

The Taylors

CROSSFIT

3 Rounds for Max Reps
1 min Burpees
1 min Wall Balls
1 min Deadlift
1 min Med-Ball Sit-Ups
1 min Hang Power Cleans

Dyn: 14/10, 45/35
Fitness: 20/14 or 14/10, 95/65
Rx: 20/14, 115/80

 

SWEAT

Back Squat Wk 8
5@60%, 5@70%, 4@80%, 3@90%, 3×2@95%, 5@80%

AMRAP 14
7 Burpees
14 RKBS
7 Toes to Bar
14 Wall Balls

Tuesday September 18, 2018

Ryan

CROSSFIT

Cleans (testing week)

Warmup up w/3 sec tempo to knee, all sets at 80% or lighter

Continue with singles to find your 1RM

For Time:

21-15-9

Pull-ups

box jumps

*50 DU @ the end of each round

Monday September 17, 2018

Wesley

CROSSFIT

4RFT:

400m run
8 Shoulder to Overhead (push press or jerk)

DYN: 75/55#
Fitness: 115/80#
RX: 135/95#
RX+: 155/105#

 

SWEAT

5 Rounds for Time:
10 SDLHP (barbell)
15 Sit ups
10 Push Press (same barbell)
15 Box Jump
10 Cal Bike

Saturday September 15, 2018

Daniel

 

 

AMREP in 20
with a partner
60 Deadlifts
30 Burpees
60 Cal AB
30 Burpees
60 Push Press
30 Burpees
in remaining time…
MAX Clean and Jerk

Dyn: 65/45 (50 reps for lifts, 20 reps for burpees)
Fit: 95/65
Rx: 135/95

 

Friday September 14, 2018

FNL 2018

CROSSFIT

OHS week 9
Find 3RM
Subtract 10%
2×4

Half Cindy
AMRAP 10
5 pull-ups
10 push ups
15 air squats

 

SWEAT

For Time
40 HSPU
60 Burpees over Barbell
80 Front Squats
100 Double Unders
Split reps however you choose