Workout of the Day

Friday, October 25th 2018

Ponce 6:30 AM

Strength
EMOM 12
Power Clean + Split Jerk
Build to Heavy

Metcon
3, 3 – Min AMRAPs, 3 min Rest between rounds
*Add weight each new round
4 Power Cleans
6 HSPU

Rx: 115/80, 135/95, 155/115
Fit: 95/65, 115/80, 135/95
Dyn: 65/55 Through

Sweat

In 24 Minutes, Complete 8 Rounds:
6 Calorie Assault Bike
6 DB Snatches (Each Arm)
18 Speed Skater Side Lunges (Total)
18 Sit Up

In remaining time, bike for calories. Score is total calories.

Thursday, October 25th 2018

Felix

Skill/Conditioning
Stroke Pyramid, 2 Rounds
1-2-3-4-5
Pull 1 hard stroke, followed by 3 light. Then pull 2 hard, 3 light. 3 hard, 3 light.
4 hard, 3 light. 5 hard strokes, 3 light. Then back down.

Metcon
AMRAP 12
2-4-6-8-10…
Hang Power Snatch
Overhead Squat
Burpees Over Bar

Rx+:115/80
Rx: 95/65
Fit: 75/55
Dyn: 45/35, Front Squat, Burpees

Sweat

Strength
Push Press Wk 1
2×4 @ 50%, 3 @ 60%, 4×3 @ 70%

For Time
800m Run
24 Thrusters
48 Russian Twists
600m Run
18 Thrusters
36 Russian Twists
400m Run
12 Thrusters
24 Russian Twists
200m Run
6 Thrusters
12 Russian Twists

Wednesday, October 24th 2018

Tim G

Metcon
For Time
200m Run
8 Rounds of:
4 Deadlift
4 Ring Dips
200m Run, 6 rounds
200m Run, 4 rounds
200m Run, 2 rounds
200m Run

Rx+: 155/115
Rx: 135/95
Fit: 115/80
Dyn: 75/55, Box Dips

Cooldown

3 Rounds
10 Banded Hip Distractions (Posterior)
30 Sec. Tabletop Bridge

Tuesday, October 23rd 2018

Scott

Strength
Back Squats
5-5-5-5-5
Build to a heavy set of 5

Metcon
8 Rounds on 2 Min. Intervals
12/10 Cal Row
9 Box Jump Overs
6 Chest to Bar Pull Ups

Sweat

“Helen”
3 Rounds For Time
400m Run
21 KBS
12 Pull-Ups

3 Rounds NFT
10 Single Leg Romanian Deadlift w/ KB
8 KB Z-Press
6 Scap Push Ups
6 Scap Pull ups

Monday, October 22nd 2018

Kelly and Abigail

Benchmark
“Helen”
3 Rounds For Time
400m Run
21 KBS
12 Pull-Ups]

Rx: 53/35
Fit: 35/25, low box jumping pull-ups
Dyn: 25/15, Ring Rows

Cooldown
3 Rounds
10 Single Leg Romanian Deadlift w/ KB
Banded Hip Distractions (Lateral or Anterior)

Sweat

Strength
Bulgarian Split Squats
5×5 Per Leg, building to heavy

For Time
1-2-3-4-5-6-7-8-9-10
KB Clean and Jerk (Both Sides)
10-9-8-7-6-5-4-3-2-1
Burpees over KB

Saturday, October 20th 2018

James Y

Teams of Three, AMRAP 25
30 HSPU
40 Burpees over Bar
50 Deadlifts

Weight increases each round on DL
Rx: 95/65, 115/80, 135/95, 155/115, 185/135
Fit: 75/55, 95/65, 115/80, 135/95, 155/115
Dyn: 45/35, 75/55, 95/65, 115/80, 135/95

Friday, October 19th 2018

Anthony

Metcon
5 Rounds for Time
8 Wall Balls
6 Hang Power Cleans
4 Push Press
then…
800m Run
then…
5 Rounds for Time
8 Wall Balls
6 Hang Power Cleans
4 Push Press

Rx: 20/14, 135/95
Fit: 14/10, 95/65
Dyn: 10/6, 75/55

Cooldown
3 rounds
8 KB Z-Press
30-60sec Lacrosse ball to Front/side/back of shoulder

Sweat
For Time
1000m Row
100 Curtsey Lunges
100 Situps
100 RKBS
100 Medball Plank Tucks
EMOM 2 Burpees, split reps however

Thursday, October 17th 2018

Coach T. Rich

CrossFit

Metcon
EMOM 25 (with AMREPS)
Min. 1 – 15/12 Cal Row
Min. 2 – 15 RKBS
Min. 3 – 20 Abmat Situps
Min. 4 – Max Rope Climbs
Min. 5 – Rest

 Rx+: 20/14, Wall Ball Situps
Rx: 20/14
Fit: 14/10
Dyn: 10/6

Cooldown
3 Rounds
5 KB Windmills (per side)
Double KB Waiters Walk (across the gym and back)
then…
Spend 2-3 Minutes on 3 position banded shoulder stretch

Sweat

Strength:
3×3 Push Press
then find new 1RM

AMRAP 20
10 Cal Assault Bike
10 Ring Rows
10 Dips
10 Thrusters

Wednesday, October 17th 2018

Brett

Strength
Hang Power Clean
3-3-3-3-3
*Build to a heavy set of 3

Metcon
7 Rounds for Time
7 Clean and Jerk
50 Double Unders

 Rx+: 135/95
Rx: 95/65
Fit: 75/55
Dyn: 45/35

Cooldown
3 Rounds:
60-90 Couch Stretch (per side)
10 Banded Side Steps (per direction)
10 Banded Standing Hip Thrusts

Tuesday, October 16th 2018

Azure

CrossFit

Skill
Bottoms up KB work
3×5 Bottoms up KB Cleans (per side)
3×5 Bottoms up KB Press (per side)

Metcon
AMRAP 14
8 Chest to Bar PU
12 Power Snatch
8 Plate Push Ups
12 Overhead Squats

Rx: 95/65, 45/35 Plate
Fit: 75/55, Pull ups, 25/15# Plate
Dyn: 45/35, Ring Rows, Push Ups

Sweat

50-40-30-20-10
Goblet Squats
Push Ups
Russian Twists
Double Undres