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Wod

Monday August 19, 2019

‘Plate Carrier’

AMRAP 20
70/50 Calorie row
60 Squats
50′ Overhead walking lunge 45/25 plate
40 4/2″ deficit hand release push ups
30 Knees to elbows
20 Burpees to plate

Week Overview

Monday we will have a new movement the “Deficit push up” during the body weight AMRAP.  Tuesday is the pull thruster version of  a workout we did two weeks ago 8/6/19.  Wednesday we’ll be doing some hang power snatches with some light snatches and double unders in the metcon.  Thursday we’ll be doing some longer intervals.  Friday will have clean and jerks with box jumps. Saturday will be a partner workout involving some wall balls and a barbell.

Sunday August 18, 2019

General Warm up

Run or Row 2-3 minutes to warm up body and muscles.

Mobility and Maintenance

1-2 Thoracic Mobility drills and Stretches 5-10 minutes.
1-2 Upper Extremity Mobility drills and Stretches 5-10 minutes.
2-3 Lower Body Mobility drills and Stretches 10-12 minutes

Saturday August 17, 2019

‘Runners Pace’

AMRAP 7
1000 Meter run
Max effort Goblet squats 53/35 I.R.T.
Rest 2
AMRAP 6
800 Meter run
Max effort Kettlebell lunges 53/35 I.R.T.
Rest 2
AMRAP 5
600 Meter run
Max effort Box jumps 24/20 I.R.T.
Rest 2
AMRAP 4
400 Meter run
Max effort Kettlebell squat cleans 53/35 I.R.T.

Friday August 16, 2019

Strength

4-4-4-4
Single leg Romanian deadlifts
*4 reps on each leg

‘Minus 6’

AMRAP 15
21 Wall balls 20/14
15 Toes to bar
9 Deadlifts 275/185
3 Strict handstand push ups

Thursday August 15, 2019

‘The one with sit ups’

7 rounds of
3 minutes on/ 3 minutes off
20/15 Calorie row
10 Burpees
10 Sit ups
Max effort calorie bike I.R.T.

Wednesday August 14, 2019

Strength

Overhead squat
3-3-3-3-3

‘Swing Over’

For time (15 cap)
15-12-9-6-3
Overhead Squats 135/95
30-24-18-12-6
Kettlebell swings 70/44

Tuesday August 13, 2019

Strength

Strict press
5-3-1-1-1

‘Pressing Matters’

AMRAP 12
10 Strict press 95/65
20 Hand release push ups
30 Double unders

 

Monday August 12, 2019

‘Mighty Mouse’

For time (20 cap)
4 rounds of
2 Legless rope climbs 15′
400 Meter run
6 Squat cleans 185/125

 

Week Overview 

Monday’s workout is inspired by 2019 CrossFit Games event 1.  Tuesday will have strict press (heavy single) followed by a muscle endurance workout with push ups, presses and double unders.  Wednesday we will be working our overhead squats with a shorter time domain workout after.  Thursday will be some cardio and core with a 3 minute on/ 3 minutes off format.  Friday we’ll see some deadlifts and a “21-15-9” style workout.  Saturday we’ll be doing some running  and a kettlebell medley to end the week!

 

Saturday August 10, 2019

‘Kettle Friends’

AMRAP 25
80 Russian kettlebell swings 70/44
400 Meter kettlebell Farmers carry (Partners switch every 100 meters) 70/44
60 Kettlebell swings 70/44
400 Meter kettlebell Farmers carry (Partners switch every 100 meters) 70/44
40 Kettlebell hang cleans 70/44
400 Meter kettlebell Farmers carry (Partners switch every 100 meters) 70/44

*With a partner split reps anyway.

Friday August 9, 2019

Strength

Back Squat
5-3-1-1-1

‘Odd One’

AMRAP 7
6 Handstand push ups
8 Dumbbell squat snatches 50/35 (alt. arms)

 

 

Thursday August 8, 2019

‘Cardio Day’

7 rounds of
4 minutes on/ 1 minute off
Bike, Row or Ski

 

Wednesday August 7, 2019

Strength

Good Mornings
5-5-5-5

‘Ringer’

For time (18 cap)
3 rounds of
45 Wall balls 20/14
30 Double unders
15 Deadlifts 185/125
5 Ring muscle ups

Tuesday August 6, 2019

Strength

Push Press
5-3-1-1-1

‘Toes in toes out’

For time (15 cap)
3 rounds of
400 meter run
10 Toes to bar
25 Push press 75/55
10 Toes to bar

Monday August 5, 2019

‘Macho Bike’

5 rounds of
2 minute on/ 2 minutes off
12/8 Calorie bike
Max effort rounds of “Macho Man” I.R.T.

*Macho Man = 3 power cleans, 3 front squats,  3 jerks 185/125

Week Overview 

 **Monday will start with a bike and macho man interval workout.  Tuesday we’ll see some push presses and toes to bar. Wednesday will have wall balls, deadlifts and ring muscle ups. Thursday will be a four minute on one minute off interval format. Friday will be some heavy back squats and a short metcon with handstand push-ups and Dumbbell snatches. Saturday will be a partner workout involving some kettlebells**

Sunday August 4, 2019

We are closed this Sunday 8/4

Saturday August 3, 2019

**Reminder we are closed Sunday 8/4**

‘DB Mixer’

AMRAP 18
8 Single arm dumbbell push press 50/35 (4 left arm/ 4 right arm)
10 Dumbbell step ups 24/20 (50/35)
12 Knees to elbow
14 Hand release push ups

Friday August 2, 2019

**Reminder we are closed Sunday 8/4**

‘Scarface’

For Time (13 cap)
2 Rounds of
8 Power Snatches 135/95
8 Bar facing Burpees

then

2 Rounds of
8 Power Snatches 115/75
8 Bar facing Burpees

then

2 Rounds of
8 Power Snatches 95/65
8 Bar facing Burpees

*Workout courtesy of Comptrain and done at a reduced weight.

Thursday August 1, 2019

**Reminder we are closed Sunday 8/4**

‘Sweat Sesh’

2 rounds of
5 minutes Row or Bike
1 minute rest 
4 minutes Row or Bike
1 minute rest 
3 minutes Row or Bike
1 minute rest 
2 minutes Row or Bike
1 minute rest 
1 minute Row or Bike
1 minute rest