Function

Friday, 011819

Good luck to Dina at Wodapalooza this weekend!

#

Weightlifting:

A. Hang Power Cleans ; heavy style TnG 5 rep for the day, no forcing

#

Conditioning:

50 KB 70/53

500m row

100 double unders

20/20 cal bike

50 Db single arm thruster 50/35 (alt arms every 5 reps)

#

Post class:

Becomplete:

1. 10 min of yoga flow

2. 5 min ankle mobility

3. DB sa row 8-10 reps x 3 sets

4. DB rear fly’s 3 sets of 10

5. L sit hold : accumulate 2:30

6. Crossover symmetry

Thursday, 011719

Teammate Thursday

#

Announcement:

1. Nutrition Challenge is pushed back a bit. We are switching a few things up for this next challenge to coincide with timelines and also take a different approach to this challenge. StY tuned.

2. As posted to the FB, the 9 and 10a classes will be changing to 8:30 and 9:30am. We will give plenty of notice on this, but in case you didn’t see it In the members Facebook page, please note it.

#

A. Amrap 6

12 deadlifts (185/113)

9 hang power cleans

6 shoulder to overhead

Rest 2 min

B. 8 -20

12 min clock. Winner wins

75/60 cal bike

25 devils press 50/35’s

50/40 cal bike

25 ldevils press

Rest 2-3 min

C. Afap

75 burpees over bar

50 deadlifts 225.153

50 burpees over bar

25 DL

Wed, 011619

Weightlifting:

A. Thruster EMOM x 5

X 5 reps @70-75% of 1RM thruster

*target

#

Conditioning:

MAP Training

Amrap 6 @80%

30’ HS walk / 60′ bear crawl

30’ kb front rack lunge 70/53’s

30’ burpee broad jump

Rest 3 min

Amrap 9

12/10 cal bike

9 wall balls

6 clean and jerks 115/83

3 bar muscle ups / c2b

Tuesday, 011519

Jonathan

#

Announcements:

Nutrition challenge has been bumped back. We are working out some details now. Info / dates will be coming out in next week or two latest

#

Weightlifting:

A. Overhead SqT – technique season : 7 min with tenpins and holds

B. oHS: climb to heavy 4 rep in 12 minutes. Those still progressing can stay as low as barbell

C. Row repeats : 500m x 5; rest 2 min-2:30 between

#

Post class:

Becomplete:

1. Barbell single leg deadlifts : 6/ each side x 3 sets

2. Single Arm Hang scap squeeze: 6/ each side x 3 sets

3. Banded side step – light band x 30′ x 3x each side

4. Weighted Sorensen gold x 1 min x 2 sets

5. Reverse hyper 3×20 reps at 100% back squat

6. Crossover symmetry superset with heavy tgu 1-2 reps per side x 4-5 sets

Monday, 011419

Sarah B.

Go follow @visualsofcaro on IG

#

Weightlifting:

A. EMOM Complex – EMOM x 6

1 Power clean + 2 Hang Power Cleans + 3 Front SqTs + 4 Shoulder to overhead

165/113

#

Conditioning:

Running Clock

EMOM sections:

First 6 minutes

Minute 1: 8 DB SqT Clean Thrusters 50/35’s

Minute 2: 15 t2b / leg raises

Rest 1-2 min

2nd 6 minutes

Minute 1: 18 / 15 cal bike

Minute 2: bodyweight bench x 6-8 reps

Or

(-2) max pushups

*those with small sets, work with coach for a number or max on :45 etc

OR

6 minute EMOM

Minute 1: 8 kb swings + 8 burpees

Minute 2: 25 DU + 5-6 muscle ups / pullup variations

***folks can choose to go through this and follow final Emom into post class if ok with coach and room / timing works.

#

Post class:

B1. Safety SqT Bar Step Ups (alternate Legs): 8 reps

B2. Triple bounding -forward

B3. Safety SqT Bar Step Ups (alt legs) 8 reps

B4. 5 SqT Jumps 95/63 (barbell on back)

Rest 2:30 x 3 sets

**if no safety squat bar, substitute for an odd bar, or regular barbell as fall back. If core generally struggles versus legs, go Front Rack opposed to back rack.

+

Becomplete:

1. KB bottoms up waiters carry; 40′ each Arm x 2 sets each

2. Jerk supports x :10 x 4-5 sets

3. KB bottoms up waiters carry; 40′ each Arm x 2 sets each

4. Strict t2b 4×5 w/ :10 L-Sit hold following last rep

5. Slam Ball reverse Overhead throws: 4 sets of 5 reps

6. Crossover symmetry

Saturday, 011119

Join us today at CrossFit Free, 10am for CAP Training

#

Conditioning:

A. AMRAP 18

2 rope climbs to beam

15 GHD SItups / weighted sit-ups

15/12 cal bike

2 Shoulder to Overhead 225/143

*modify accordingly

#

Into POST Class,

B. 14 min of :30/:30

*athletes choice of mono machine

+

Becomplete:

1a. KB Front Rack Wall Sit :30

1b. 3 burpee High jumps done afap

Rest 2 min x 4 sets

2. Bent over DB double Row (elbows out) x 6-8 reps x 3 sets

3. Chin over bar hold (max time) chin-up grip

4. Side plank (wear weighted vest) x 1 min x 3 each side

5. 7 mink ankles stretching

6. Crossover symmetry

Friday, 011119 Fu

Function:

A1. DB seated strict press 6-8 reps x 4 sets

A2. Barbell good mornings 3 x6

* only superset with final 3 sets of heavy DB press

B. Amrap 9

6 deadlifts 155/103

12 box step overs 35/20’s

6 burpee jumping pull-ups

#

Becomplete:

1. Single leg deadlift band work : 3 sets of 8-10 reps

2. Dead bugs 3 x 15 each side

3. Banded side steps. 30′ x 5 each side

4. Single arm DB seated press (semi Supinated) x 6 reps x 4 sets each aids

5. Accumulate 2 min in each stretch position

6. 3-5 min of bridge work

7. Crossover symmetry

Thursday, 011019

#tbt ; ECC Championships

#

Team Thursday

A. S to OH ; build go 3rm in 15 min

Rest 2-3 transition

B. 8 min amrap – alt rds

5 burpees over db’s

6 dB thrusters 50/35’s

7 t2b

Rest 2-3

C. Amrap 10

100 double unders

75 single arm dB Oh lunge 50/35

50/40 cal bike

25 clean and jerks 185/113-123

Wed, 010919 Fu/Fi

Function / Fitness:

A. Back SqT @31×1 : climb to heavy 5 rep + heavy 3

Rep

B. Map Training

Amrap 12 @80%

3 hang Power snatch 115/83 95/63

6 ring dip

90′ farmers carry 70/53’s

12/9 cal Bike

Scroll to Top