Nick Gecsy

Thursday, February 7th 2019

Scott M

3 Rounds for Time
800m Run
50 Sit-Ups
30 Box Jumps
10 Bar Muscle Ups

Rx: 24/20
Fit: 24/20, 10 C2B or Pull-Ups + 10 Push Ups
Dyn: 20″, 10 Ring Rows + 10 Push Ups

Sweat
AMREP 28
2 min. of Burpee BJ
2 min. Wall Balls
2 min. Sit ups
2 min. Assault Bike for Cal.
2 min. Rest

Wednesday, February 6th 2019

Chris C.

Strength
Week 4: Back Squat
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 
For Time
5-10-15-10-5
Cal Bike
Wall Balls
Burpees

Rx: 20/14
Fit: 20/14
Dyn: 14/10

Tuesday, February 5th 2019

Azure

CrossFit Games Open 18.1
AMRARep’s in 20 min
8 Toes to Bar
10 Dumbell Hang Cleans and Jerk
14/12 Cal Row

Rx: 50/35
Fit: 35/25, K2E or K2Arm Pits
Dyn: 25/15, V-Ups

Sweat
For Time
1 min. of skipping rope
20 Jumping Lunge-Lunge-Squat
20 Double KB Clean & Jerk
20 Russian Twists
1 min. of skipping rope
16 of everything
1 min. rope
12 of everything
1 min. rope
8 of everything
1 min. rope
4 of everything

Monday, February 4th 2019

Emilio

Strength
Week 4: Sumo Deadlift
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
AMRAP in 8 Min
10 Front Squats
10 Hand Stand Push-Ups
30 Double Unders

Rx: 115/80
Fit: 95/65, 1-2 Abmats, Box Pike HSPU
Dyn: 55/45, Push-Ups

Sweat
3 Rounds of:
8 minutes to complete
500 m row
then in remaining time, AMRAP:
25 RKBS
20 Situps
15 KB SDLHP
10 Jumping Air Squats

Pick up where you left off for each round.

Saturday, February 2nd 2019

Jennie

“Hundo’s”
For Time with a Partner
100 Cal Bike
100 Burpees
100 Dumbbell Snatches
100 Box Jumps
100 Pull-Ups
100 Slam Balls

Rx: 50/35, 24/20
Fit: 35/25, 24/20
Dyn: 25/15, 20″

Friday, February 1st 2019

Parker

Strength
Week 3: Back Squat
Warm Up Sets
30% x 4
40-50% x 2
60% x 2
70% x 2

Working Sets
80% x 2
87.5% x 2
95% x 2
97.5% x 2

Metcon
For Time
100-75-50-25
Double Unders
50-40-30-20
Sit-Ups
25-20-15-10
KBS

Rx: 53/35
Fit: 35/25, Speed Steps
Dyn: 25/20, Singles
Sweat
800m Run
then…
8 rounds
8 DB Snatch (each arm)
8 Wall Ball side tosses (per side)
8 DB Heartbeats w/ Wall Sit
then…
800m Run

Thursday, January 31st 2019

Kevin

“Bergeron Open Test”
AMRAP in 20 min
50 Wall Balls
50 Double Unders
40 Box Jumps
40 Toes to Bar
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Power Cleans
20 Jerks
10 Power Snatches
10 Muscle Ups

Rx: 20/14, 24/20, 145/100,
Fit: 20/14, 24/20, 115/80
Dyn: 10, 20″

SweatAMRAP 25
400m Row
20 RKBS
10 KB Cleans to Reverse Lunge (per side)
5 KB Push Press (per side)

Wednesday, January 30th 2019

Courtney

Strenth
Week 3: Sumo Deadlift
Warm Up Sets
30% x 4
40-50% x 2
60% x 2
70% x 2

Working Sets
80% x 2
87.5% x 2
95% x 2
97.5% x 2

Metcon
EMOM for 10 min
3 Hang Power Cleans
6 Push-Ups
9 Air Squats

Rx: 115/80
Fit: 95/65
Dyn: 75/55

Tuesday, January 29th 2019

Anders

Metcon
10 Rounds for Time
200m Run
7 Thrusters
7 Pull-Ups

Rx: 75/55
Fit: 65/45, Pull-Ups or Low Box Jumping P.U’s
Dyn: 45/35, Ring Rows

Cool Down
3 Min – 3 Position Shoulder Stretch
4 Min – Couch Stretch

Sweat
For Time, with DBs
70 Sit-ups
60 Deadlift
50 Bent-over Row
40 Floor Press
30 Squat Clean
20 Devil Presses
*10 Cal Bike before each movement

Monday, January 28th 2019

James Brown

Strength
Week 3: Bench Press
Warm Up Sets
30% x 4
40-50% x 2
60% x 2
70% x 2

Working Sets
80% x 2
87.5% x 2
95% x 2
97.5% x 2

Metcons
For Time
1000m Row
then
21-15-9
Deadlifts
Lateral Barbell Burpees

Rx: 205/145
Fit: 185/135 or 155/110
Dyn: 95/65

Sweat
EMOM 30
1 – 10 Plank Rope Slams
2 – 10 Weighted Russian Twists (Per Side)
3 – 10 Weighted Hanging Knee raises
4 – 10 Medball Clean + Wall Ball Shot
5 – 10 Calorie Row