Nick Gecsy

Thursday September 13, 2018

Carl

CROSSFIT 

10-15 mins to get max ring or bar MU unbroken

On the 3 Min x 7 Rounds
400m Run
12 Toes To Bar

Dyn: 200m Run, sit-ups
Fitness: K2E or V-Ups
Rx: T2B

 

SWEAT

Back Squats, Wk 7, regular tempo
5@60%, 5@70%, 4@80%, 4@85%, 3×3@90%, 5@75%

AMRAP 16
8 Pull Ups
8 Cal Row
12 Push Ups
12 Box Jumps

*All pull ups are from the rig. NO RING ROWS! Any scale is allowed
from rig; banded, jumping, negatives, seated low bar in the rack, etc.
as long as everyone is doing some form of pull ups from the rig*

Wednesday September 12, 2018

CROSSFIT 

Cleans week 9
2 @70%
2@ 80%
6×1 @85%

AMRAP 12
8/6 cal bike
10 pistols (total)
12 DB Snatches (alternating)

Dyn: 6/5 cal, single arm kb front squats, 25/15
Fit: Pistols to box, 35/25
Rx: 50/35

 

Tuesday September 11, 2018

In Remembrance of 9/11

“The 9/11 Throwdown”

The 9-11 WOD – is a 1 round, 9 movement, 11 rep chipper

2001m row – a “buy in” that will count towards your total time!
11 box jumps 36in/24in
11 thrusters 125#/85# (deaths at The Pentagon)
11 burpee to chest to bar pull ups
11 power cleans 175#/120#, (AA FLight #175 (south tower))
11 hand stand push ups
11 kb swings 2 pood/1.5 pood
11 toes to bars
11 deadlifts 170#/120#, (Flight 77 and flight 93)
11 push jerks 110#/75#, (110 number of floors in each tower)
2001m row – a “cash out” that will count towards your total time!

Notes:
Due to time not being on our side…
1. Everyone will partner up.
2. As a team you will split the 2001m Row however you want.
3. You will use the same bar, KB, and box for the workout.
4. Each teammate will complete all the 9 movements and 11 reps.
5. Finish out the row again as a team.

SWEAT

8 Rounds for time
8 Cal Assault Bike
6 KB Cleans (R)
4 Push Press (R)
2 Windmills (R)
8 Slam Balls
6 KB Cleans (L)
4 Push Press (L)
2 Windmills (L)

Monday September 10, 2018

Marcia

CrossFit
For Time
400m Run
50 Wallballs
40 RKBS
30 Sit ups
20 Deadlifts
10 Burpees
400m Run
10 Burpees
20 Deadlifts
30 Sit ups
40 RKBS
50 Wallballs
400m Run

Dyn: 400m Run, Med Ball Wall Squats, 35/25 RKBS, 95/65 DL
Fit: 20/14 or 14/10, 53/35 RKBS, 115/85 DL
Rx: 20/14, 70/53 RKBS, 135/95 DL
Rx+: 155/115 DL

Sweat
2 Rounds, with partner (one works while one rests)
100m Run
200m Run
400m Run
Then on same running clock…
2 Rounds (each partner does 2 full rounds, one works, one rests)
10 Deadlifts (about 50% 1RM)
20 Wallballs
40 Flutter Kicks

Saturday September 8, 2018

 

“WHITE”
5 Rounds for Time
3 Rope Climbs
10 Toes to Bar
21 Overhead Walking Lunges
400m Run

DYN: 1 Climb = 4 offset ring rows, 4 air squats
V-ups, walking lunges
Fit: Pull to standing and back down to laying 2 times = 1 climb
Knees to chest, 25/15# plate overhead

Friday September 7, 2018

Friday Night Lights

CROSSFIT

 

Overhead Squats
5@60%, 5@70%, 4@80%, 3@90%, 3×2@95%, 5@80%

For Time
12 Deadlifts
15 Box Jumps
18 Weighted Sit-ups
600m Run
18 Weighted Situps
15 Box Jumps
12 Deadlifts

“DYN: 95/65#, 20″”, Sit-ups, 400m Run”
Fit: 135/95#
Rx: 185/155#

Thursday September 6, 2018

Mike

CROSSFIT

Muscle Ups!
10-15 minutes for people to attempt muscle-ups or put new skills and strength
to work on existing muscle ups

AMREP 8
800m Run
20 Burpees
Max Hang Power Cleans

-Rest 2 minutes

AMREP 8
800m Run
20 Burpees
Max Hang Power Cleans

DYN: 600m Run, Dumbbell HPC or Empty Barbell for both AMREPS
FIT: 75/55 & 95/65#
Rx: 95/65 & 115/80#

Tuesday September 4, 2018

Chase

CROSSFIT

Cleans, Week 8
2@70%, 2@80%, 2@85% 3×2@90%, 2×2@80%

3 Rounds for Time
15 Push Press
30 Ab-mat Sit-ups
15/12 Calorie Assault Bike

DYN: Empty Barbell, 10/8 Cal
FIT: 75/55#
Rx: 95/65#