Nick Gecsy

Thursday, December 6th 2018

Stu

EMOM 30
10/8 Cal Bike
10 Weighted Sit Ups
12 Kettlebell Swings
14 Slam Balls
16 Wall Balls

Rx: 20/14 for SU and WB, 25/15 SB, 53/35 KBS
Fit: 14/10 for SU and WB, 15/10 SB, 35/25 KBS
Dyn: 10 for SU and WB, 10 SB, 25/15 KBS

Cooldown
5×5 Single-leg Romanian Deadlift (with KB)
5×5 Weighted Hanging Knee Raises

Sweat

Push Press Wk 5
3×3 w/ Empty Bar, 5 second descent
2×3 @ 60%
3 @ 70%
3 @ 80%
3×2 @ 85%
3 @ 70%

Sweat Ladder
Climb as high as you can in 20 minutes:
2 Sweaters
100m Run
4 Sweaters
100m Run
6 Sweaters
100m
Etc…

Wednesday, December 5th 2018

Strength

Snatch Complex

 5 Sets
 High Hang Power Snatch + Hang Power Snatch + Low Hang Power Snatch
 Build to heavy, no more than 65% 1RM
Metcon
4RFT
 12/9 Cal Row
 9 Bar Facing Burpees
 6 Power Snatches
 Rest 90 Sec.
Rx+: 135/95
Rx: 95/65
Fit: 75/55
Dyn: 11/7 Cal, 45/35, Burpees

Wednesday, December 5th 2018

Kerry

Strength
Snatch Complex
5 Sets
High Hang Power Snatch + Hang Power Snatch + Low Hang Power Snatch
Build to heavy, no more than 65% 1RM

Metcon
4RFT
12/9 Cal Row
9 Bar Facing Burpees
6 Power Snatches
Rest 90 Sec.

Rx+: 135/95
Rx: 95/65
Fit: 75/55
Dyn: 11/7 Cal, 45/35, Burpees

Box Brief

BTB Holiday Century Party
Friday, Dec 14th
6:30 Pm at Ponce
This is Potluck style so bring a dish w/ you.
We will have a couple kegs

Holiday Hours
Christmas and New Years week hours are on the whiteboard at both gyms.

Tuesday, December 4th 2018

Jake

Benchmark
Max Pull Ups
2 Attempts at max single-set strict or kipping pull ups

Metcon
AMRAP 5
15-12-9
Alternating DB Snatch
Toes to Bar
Rest 5 Minutes
AMRAP 5
15-12-9
Alternating DB Thruster
V-ups

Cooldown
Tabata Hollow/Extension
20: on/10: off for 6-8 rounds (1 round is both movements)
Forearm/grip stretch

Sweat

AMRAP 5
4 Deadlifts
5 Hang Power Clean
6 Front Rack LungesRest 3
AMRAP 5
4 Pull Ups
5 Push Ups
6 Cal Bike
Rest 3

Monday, December 3rd 2018

Matt & Adrienne

“CrossFit Total”

 3 attempts at one rep max
 Back Squat
 Strict Press

 Deadlift

Use as much of the class as needed to get true 1RM.

 Rest as needed between lifts.

Metcon (Optional)

AMRAP 10
 4 Cal Bike
 6 Push Ups
 8 Sit Ups

Cooldown
Foam Roll/Banded Stretches

Sweat
“Great Medballs of Fire”
10 RFT
200m Run (with Medball)
4 Medball Cleans
6 Wall Balls
8 Med Ball Side Tosses
10 Med Ball Plank Tucks

Friday, November 30th 2018

Azure

5 Rounds for Total Reps
1 min: Burpee Box Jumps
1 min: Hang Power Snatches
1 min: Sit-Ups
1 min: Cal Assault Bike
1 min: Rest

Rx: 24/20, 95/65
Fit: 24/20, 75/55
Dyn: <20″, 45/35

Thursday, November 29th 2018

T. Rich

Conditioning
Rowvember
100m @ 10 s/m, 100% pressure (rest = time)
200m @ 20 s/m, 90%
300m @ 30 s/m, 80%
400m @ 40 s/m, 70%

Metcon
AMRAP in 14 Min
4 Devil Press
8 Toes To Bar
12 Lateral Hops over DB

 Rx: 35/25
Fit: 25/20
Dyn: 20/15

Box Brief

Holiday Hours
Mon (12/24) Morning & Noon Classes ONLY
Tues (12/25) Closed
Wed (12/26) First Class is Noon

Mon (12/31) Morning & Noon Classes ONLY
Tues (1/1) Closed
Wed (1/2) First Class is Noon

Wednesday, November 28th 2018

Matt

Strength
Clean Complex (Without Dropping the Bar each Round)
1 Round =
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

 On the 0:00 – 3 Rounds – Clean Complex @ 45%
On the 4:00 – 3 Rounds – Clean Complex @ 50%
On the 8:00 – 3 Rounds – Clean Complex @ 55%
On the 12:00 – 3 Rounds – Clean Complex @ 60%

This is based off your 1RM Squat Clean.
or
Keep it light and work on good mechanics/movement

Metcon
5 Rounds for Time
200m Run (before each set of Thursters)
2-4-6-8-10
Double Kettlebell Thrusters

 Rx: 53/35
Fit: 35/25
Dyn: 25/20

Box Brief

BTB Holiday Century Party

Friday, December 14th
Ponce Gym
6:30 pm

Click Here for more details

Tuesday, November 27th 2018

Anthony

Strength
Bench Press: 5-5-5-5-5
Pendlay Rows: 5-5-5-5-5

Metcon
AMRAP in 10 Min
7 Wall Balls
7 Pull-Ups
30 Double Unders

Rx: 20/14
Fit: 20/14 or 14/12, Low Box Jumping PU, 60 Singles
Dyn: 10, Ring Rows, 30 Singles

Cooldown
Assault Bike Calorie Ladder
2-4-6-8-10-8-6-4-2
2 calories max effort, 2 calories coasting. 4 @ max effort, 4 coasting…
Then: 4 minutes cumulative foam rolling; pick muscle group

Sweat

AMRAP 20
5 KB Cleans (Right Side)
5 KB Front Squats (R)
5 KB Jerks (R)
5 Pull Ups
5 KB Cleans (Left Side)
5 KB Front Squats (L)
5 KB Jerks (L)
5 Push Ups

Monday, November 26th 2018

Jessica

Skill 
Single Leg Romanian DL
Use barbell and build to heavy with good balance and posture.

Benchmark
“Christine”
3 Rounds For Time
500m Row
12 Deadlifts
21 Box Jumps

Rx: Bodyweight DL, 20″
Fit: 3/4 Bodyweight DL, 20″
Dyn: 1/2 Bodyweight DL, 20″ step ups

Cooldown
5 minutes banded hamstring stretch.

Sweat
EMOM 30
8 Cal Bike
10 Battle Rope Side Slams (each side)
12 Toes to Bar
14 SlamBalls
16 Wall Balls

Box Brief

BTB Holiday Century Party

Friday, December 14th
Ponce Gym
6:30 pm