Workout of the Day

Wednesday July 25, 2018

Nancy & Brandon

Skill: MU work wk 2

EMOM 8

min 1- 15-20 second false grip dead hang (from rig)

min 2- 10/8 ring push ups

 

Conditioning: AMRAP 12

12 Deadlifts (185/135#)

60 DU

12 Pistols (total)

 

EMOM 8

min 1- :30 hollow hold

min 2- :30 superman hold

Tuesday July 24, 2018

Wesley

CROSSFIT

Strength: Cleans wk 2

Power clean+ Front Squat+ Power clean+ Front Squat+ Clean

2 @50%, 2@ 65%, 4@ 75%, 1@ 65%

Metcon: EMOM 8

min 1- 10/8 cal AB

min 2- 10/8 Burpees

 

 

SWEAT

For Time

1 min of skipping rope

25 jumping lunge+lunge+squat

25 push-ups

25 Russian twists

1 min of skipping rope

20 of all

1 min rope

15 of all

1 min rope

10 of all

1 min rope

5 of all

 

Box Brief: Wednesday- MU wk 2, Friday- OHS wk 2

Friday night fights with Eddie (Contact Eddie to register)

5 Client Spots available for nutrition coaching with Launa (contact lvlxwellness@gmail.com to apply)

Monday, July 23rd 2018

James Brown

For Time

4 Rounds
10 Pull-Ups
10 Box Jumps (24/20)

-Rest 2 mins-

3 Rounds
10 Wall Balls (20/14)
10 Box Jumps

-Rest 2 mins-

2 Rounds
10 Med-Ball Cleans (20/14)
10 Box Jumps

Box Brief

NO 6:30 pm Class on Friday at Ponce instead sign up for
Friday Night Fights w/ Coach Eddie
*6:30-8pm at Ponce
*Only 20 Spots
* Sign Up Here

Saturday July 21, 2018

Century Party

“Helley”

For time:

1 round of Kelly

1 round of Helen

1 round of Kelly

1 rd of Kelly= 400m run+ 30 box jumps (24/20″)+ 30 wall balls (20/14#)

1 rd of Helen= 400m run+ 21 KBS (53/35#)+ 12 pull-ups 

Friday July 20, 2018

Doug

Strength: Overhead Squats (wk 1)

*TEMPO 3-2-1-1*

50% x4 (2), 60% x3, 70% x3 (4)

 

Metcon: For time

25 Deadlifts (115/80#)

20 Hang Power Cleans

15 S2OH

10 Front Squats

5 Thrusters

*200m run after every movement

RX+ 135/95#

Tuesday July 17, 2018

Chase

CROSSFIT

Strength (wk 1): CLEANS

Power Clean+ Front Squat, Power Clean+ Front Squat, Squat clean
50% (2), 60% (2), 70% (4), 60% (1)

*All cleans have 2 second pause @ knee

 

Metcon: For time

15-12-9

Ring dips

50-40-30

DU

Monday July 16, 2018

Vanessa

CROSSFIT

AMRAP 11

7 HSPU

11 Cal AB

7 T2B

11 Box Jump Overs (24/20″)

-rest 3 mins-

AMRAP 7

3 HSPU

7 cal AB

3 T2B

7 Box Jump Overs

 

 

SWEAT

AMRAP 25

400m run

4 Deadlifts

4 Hang Power Cleans

4 Front Squats

4 burpees

 

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

Gymnastics/MU work+ LEADERBOARD workout Thursday