Nick Gecsy

Monday August 20, 2018

Vanessa

CROSSFIT 

AMRAP 30
Teams of 2:

2 Rope climbs
10 Box jumps
12 Push Press
*while partner 1 works, partner 2 runs 200m, then switch
score= total rounds completed

DYN: offset ring rows, 65/45#, step ups
Fitness: 95/65#, 24/20″
RX: 115/80#, 30/24″

 


SWEAT

6RFT:
40 DU
10 pull-ups
8 burpees
4 Turkish get ups (total)

Box Brief: lifting days will be Tuesday and Friday this week

Saturday August 18, 2018

Katrina

For time:

200m plate run

40 plate box step ups

200m DB suitecase carry

40 DB OH lunge (total)

200m plate run

40 burpees to plate

200m slam ball carry

40 slam ball OH sit-ups

DYN: unweighted on all movements

Friday August 17, 2018

 

Tom

CROSSFIT

Warmup: 3 rounds
5 push-ups
5 get ups
5 air squats
5 PVC goodmornings
5 pass throughs

Strength: Cleans week 5
Hang Cleans (from knee)
*do not replace bar to ground*

2×3 @65%
3×3 @75%
2×3 @85%
3 @70%
*:90-2 min rest between sets

Metcon: “Death Race”
5RFT:
15/10 cal AB
10 burpees

 

SWEAT

5 min:
burpees
-1 min rest-
5 min:
7 deadlifts
5 box jumps
-1 min rest-
5 min:
TGU
-1 min rest-
5 min:
7 KB Snatch (per arm)
5 push-ups
-1 min rest-
5 min:
calorie row

Thursday August 16, 2018

Jessica D.

CROSSFIT 

3 Rounds for reps:
-1 minute at each station-

slam balls
DU
RKBS
Box Jumps
sit-ups
– 1 minute rest between each movement-

 

SWEAT 

Back squats
*tempo 3-2-1-1*
1×3 @50%
1×3 @70%
4×2 @80%
1×3 @70%

AMRAP 20
100m run
10 DB squat thrusts
100m run
10 DB hang cleans
100m run
10 sit-ups
100m run
10 push-ups

Tuesday August 14, 2018

Brittany M

CROSSFIT

OHS week 5

*1+1/2 per rep*

2×3 @60%
3 @70%
3 @80%
3×2 @85%
3 @70%

For time:

21-15-9
Deadlift
T2B

DYN: 95/65#, toes to pole
Fitness: 155/105#, K2E
RX: 185/135#

 

SWEAT
10 RFT:
2 Deadlift
3 Hang power cleans
4 Front rack lunges (total)
3 HSPU
2 Strict hanging knee raises

Monday August 13, 2018

Sean

 

CROSSFIT

MU wk 5

EMOM 12

min 1- 4-6 BIG kips

min 2- 10 laying hip thrusts

min 3- 3-5 banded MU transitions (1 rep= 2 thrusts+ 1 transition)

 

For time: 

400m run

2-4-6-8-10-12

Pull-ups

SA DB Clean (total- power or full)

*6/4 push-ups at the bottom of every round

400m run

DYN: ring rows, hang DB cleans, bench or box push-ups

Fitness: 30/25#, low box jumping pull-ups

RX: 50/35#

SWEAT

5RFT:

500m row

10 burpees

15 med ball cleans

20 wallball side tosses

25 MB sit-ups

Saturday August 11, 2018

Katie

Hero Saturday 

“Morrison”

For time:

50-40-30-20-10

Wall Balls

Box Jumps

KBS

 

 

DYN: MB wall facing squats, cut reps in half

Fitness: 14/10#, 35/25#

RX: 20/14#, 53/35

Friday August 10, 2018

Jessica

 

CROSSFIT 

OHS wk 4

*TEMPO 2-1-1-1*

3 @50%

3 @60%

3 @70%

3 @75%

3×2 @80%

3 @70%

*REST :90-2 mins between sets

DYN: DBL KB Front Squat (same tempo)

 

 

AMRAP 12

6 Deadlifts

8 jackknifes on rower

10 cal row

DYN: 95/65#, saw planks

Fitness: 155/105#

RX: 225/155

 

 

SWEAT

10 Rounds for time:

10 KB Thrusters (total)

8 RKBS

6 pull-ups

4 Burpees

200m run

Thursday August 9, 2018

Felix

CROSSFIT 

For time:

1 round:

800m run

80 DU

21 Hang Power Cleans

-2 min rest-

2 rounds:

400m run

40 DU

15 HPC

-2 min rest-

3 rounds:

200m run

20 DU

9 HPC

DYN: 600m run, 300m run, 100m run, DB HPC

Fitness: 105/75#

RX: 135/95#

 

 

SWEAT

EMOM 30

6 Power Cleans (medium- heavy)

8 T2B

1 sled pull (gym length)

6 HSPU

8 cal row

1 box push (gym length)