Workout of the Day

Tuesday August 7, 2018

Vanessa

CROSSFIT 

Cleans wk 4

*3 second tempo to knee*

2×3 @50%

1×3 @65%

2×3 @75%

3×3 @80%

1×3 @70%

(REST :90-2 min between sets)

 

For time:

15-12-9-6-3

Burpee over bar

5-4-3-2-1

Clean and Jerk

 

DYN: Hang clean+ push press, burpees

Fitness: 115/80#

RX: 155/105#

RX+: 185/135#

 

 

SWEAT

Squats wk 2

3-2-1-1 Tempo

2×4 @50%

1×3 @65%

4×3 @75%

AMRAP 15

5 Front Squats

10 KB Clean and Jerk (total)

15 Weighted sit-ups

20 DU

Monday August 6, 2018

 

 

Kyle (photo-bomb courtesy of BMoore)

CROSSFIT

*Leaderboard WOD*

“BTB 50”

For time:

50 Double Unders

50 Push Press

50 Box Jumps

50 cal AB

50 Pistols (alternating, total)

50 sit-ups

50 Hang Power Snatch

50 cal Row

DYN: step ups to box, EMPTY BB, 1 legged squat to box or SA FR squat (15 each)

Fitness: 55/35#, leg hook pistols

RX: 24/20#, 75/55#

 

 

SWEAT

“Assault Ball”

AMRAP 25

15 wall balls

5 cal AB

15 Slam Balls

5 Cal AB

15 Russian twists

5 cal AB

15 Banded Russian twist

5 cal AB

 

Box Brief: 

WK 4: Lifting days will be Tuesday (cleans) and Friday (OHS), MU work on Wednesday

Friday August 3, 2018

Princess Peach

 

CROSSFIT

Cleans wk 3

*Full cleans w/3 sec tempo to knee*

2×3 @50%

2×3 @65%

4×3 @75%

1×3@65%

Partner Metcon

8 total rounds for time:

*you go, i go style*

Partner A-

1 Round:

10/8 cal AB

1 wall walk

10 jumping lunges (total)

Partner B-

Max Effort Front rack hold

*partner MUST hold front rack while partner is working

 

DYN: 8/6 cal AB, 10 lunges- LIGHT on hold

Fitness: 115/85#

RX: 185/135#


SWEAT

5 Rounds

20 AKBS

20 Box jumps

400m run

20 burpees

20 SA DB Thrusters (total)

Thursday August 2, 2018

Scott & James

CROSSFIT

For time:

5 Box Jumps (24/20″)

10 Hang Power Snatch

-rest 30 sec-

10 BJ

10 HP Snatch

-rest 30 sec-

15 BJ

10 HP Snatch

-rest 30 sec-

20 BJ

10 HP Snatch

-rest 30 sec-

25 BJ

10 HP Snatch

score = total time (including rest)

DYN: step ups, EMPTY BB snatch grip hanging high pulls

Fitness: 65/45#

RX: 95/65#

 

 

 

SWEAT

Back Squat wk 1

*TEMPO 3-2-1-1*

2×4 @50% 1RM BS

1×3 @80%

4×3 @70%

 

 

2 Rounds

100m run

10 weighted hanging knee raises

200m run

8 weighted hanging knee raises

300m

6 weighted hanging knee raises

400m run

4 weighted hanging knee raises

 

 

Tuesday July 31, 2018

Chris

CROSSFIT

Strength: OHS week 3

*TEMPO 3-2-1-1*

3 @50%, 3 @70%, 4×2 @80%, 3 @70%

Metcon: 18.2A (cap @10)

For time:

1,2,3….9,10

DB Front Squats (50/35#)

Burpee over DB

DYN: goblet squat

Fitness: 25/15#

 

SWEAT

PARTNER AMRAP 25

A) 500m row

B) SA OH KB lunge for gym width (right)

5 SA Swings (R)

5 Cleans

5 Push Press (R)

SA OH KB lunge “” (left)

5 SA swings (L)

5 Cleans

5 Push Press (L)

*switch after partner finishes row or KB work, whichever comes last

Monday July 30, 2018

Shelby

CROSSFIT 

AMRAP 10

25 DU

5 pull-ups

25 DU

5 push-ups

25 DU

5 V-Ups

 

MU wk 3

EMOM 12

min 1- 10 sec top of ring support+ 10 sec bottom hold

min 2- 5 rotations from superman to hollow

min 3- 6-8 false grip ring row to RIBS

 

AMRAP 5

150 DU

Max effort burpee pull-ups

 

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

5 spots left for nutrition coaching with Coach Launa! Email lvlxwellness@gmail.com to register

Introduction to weightlifting with coach James Black @ Ponce Sunday August 19, 1-3pm

USAW certification with Cheryl Haworth Agust 25-26 at BH

Friday July 27, 2018

Annette & Jess

CROSSFIT

Strength: OHS wk 2

*TEMPO 3-2-1-1*

2×4 @50%, 3 @65%, 4×3 @75%

Metcon: For time

21 Front Squats (95/65#)

200m run

21 Push Press

200m run

15 Front Squats

200m run

15 Push Press

200m run

9 Front Squats

200m run

9 Push Press

200m run

-cap @15-

 

 

SWEAT 

Strength: 1RM Back Squat

Conditioning: 6RFT

1 min to complete 6 box squats at 60% of 1RM

then

200m Sprint

2 HSPU

2 rows