Workout of the Day

Thursday July 12, 2018

Coach Brittany M

CROSSFIT

Conditioning: *PARTNER WOD*

For time:

2k Run

4K Row

140 cal AB

*you go, i go style. complete one movement before moving on to next

 

 

SWEAT

5 Rounds

(4 mins to complete each round, followed by 1 min rest)

400m Run

then

AMRAP “Cindy”

5 pull-ups

10 push-ups

15 air squats

Wednesday, July 11th 2018

Will

EMOM 6 Min
min – 1 – 10 Sotts Press
min – 2 – 10 Overhead Squats

-then-

Take 15 minutes to find a 1RM Snatch (squat)
*you’ll need this number for the 10 week OHS series

For Time

21-15-9
American KBS (53/35)
Wall Balls (20/14)

Monday July 9, 2018

Kyle

CROSSFIT:

5RFT

25/20 cal AB

15 Front Squats (135/95#)

cap @ 20

 

 

SWEAT:

Partner WOD

*split reps evenly, one partner working at a time

3 Rounds

30 Toes to bar

20 KB Snatch (each arm)

10 burpees

then

60 cal row

2 Rounds

same movements

then

60 cal row

1 Round

same movements

 

 

Box Brief: 1RM Snatch on Wednesday (11 July)

*you will need this number for the new strength series starting July 16

**if you missed 1RM clean, please make up this week in open gym

Friday July 6, 2018

Eric

CROSSFIT:

AMRAP 8

3-6-9-12…

Pull-ups

*30 DU after each round

-rest 2 min-

AMRAP 6

3-6-9-12…

Wall Balls (20/14#)

*20 DU after each round

-rest 2 mins-

AMRAP 4

3-6-9-12..

T2B

*10 DU after each round

 

 

SWEAT

AMRAP 25

400m row

20 RKBS

10 KB Cleans (per side)

5 KB Push Press (per side)

*must complete 10 sled pulls before time is up

Thursday July 5, 2018

Brandon

CROSSFIT:

 17.1ish 

*cap @25 mins

For time:

10 DB Snatches (alt)

15 Burpee box jump overs

20 DB Snatch

15 BBJO

30 DB Snatch

15 BBJO

40 DB Snatch

15 BBJO

50 DB Snatch

15 BBJO

 

SWEAT

Partner WOD:

*Partners run together (out and in @ same time)
rounds are split evenly between partners

200m run

-2 Rounds (AFAP)

10 Goblet Squats

4 Burpees

-1 min rest-

400m run

4 Rounds AFAP

-1 min rest-

600m run

6 Rounds AFAP

-1 min rest-

800m run

8 Rounds AFAP

Tuesday July 3, 2018

James B.

CROSSFIT:

Strength- Bench Press 6×3 (15 mins)

*climbing each set

Metcon- TABATA 100

*Do 100 reps of each movement before going on to next exercise
(20 secs on, 10 secs rest)

Sit-Ups

RKBS (53/35#)

Push-Ups

DU

cap @25

 

SWEAT:

A. 10 minutes to complete

20-18-16-14-12-10-8-6-4-2

Wall Balls

10-9-8-7-6-5-4-3-2-1

Toes to Bar

-rest 4 mins-

B. 10 minutes to complete

3-6-9-12-9-6-3

DB Snatches (per arm)

Squat jumps over DB

Monday July 2, 2018

Chris

CROSSFIT: 

Metcon: For time

21-15-9

Deadlift (135/95#)

Hang Power Clean

Front Squat

S2OH

*400m run at the bottom of every round

 

 

SWEAT:

EMOM 25

– 16 Split Snatch Battle Rope Waves

-8 offset Thrusters (4/side)

-8 slam balls

-20 tire passes (10 per person)

-4 cal assault bike