Blog

Friday 2/15/19

Strength:

Tempo Power Snatch
10:00 EMOM
Sets 1-3 : 1@60%
Sets 4-6 : 1@65%
Sets 7-8 : 1@70%
Sets 9-10 : 1@70-75%

Conditioning:

For Time
5 Rounds
10 power snatch 95/65
5 overhead squat
200m run

Thursday 2/14/19


Open 2019 Tank/T Pre Order is on the White Board! $20

Strength:

EMOM 12:00
#1 – 10 GHD sit up
#2 – 12 single arm OH lunge
#3 – 6 strict pull ups (scale up-weighted)
#4 – 10 weighted good mornings

Conditioning:

Row or Bike Intervals
On the clock:
0:00 – 21/15 calories
1:30 – 18/13 calories
3:00 – 15/11 calories

5:00 – 21/15 calories
6:30 – 18/13 calories
8:00 – 15/11 calories

10:00 – 21/15 calories
11:30 – 18/13 calories
13:00 – 15/11 calories

Scale Options:
18/13
15/11
12/9

OR

15/11
12/9
9/7

Wednesday 2/13/19

SCHEDULE CHANGES
Beginning Monday, February 18th, we will be starting a 1 month trial where our 5:30AM and 6:30AM classes will be moving to 5AM and 6AM along with Open Gym in the afternoons beginning at 3PM instead of 3:30PM. All other class hours will stay the same. We apologize for any inconvenience this causes anyone but our hope is that the changes will create an even better hour for you!

Strength:

Press in Split Jerk
3×3
Tall Split Jerk
3×3
Pausing Split Jerk
3×2

Conditioning:

For Time
50 double unders
-then-
3 rounds
10 shoulder to over head 95/65
15 box jump 24/20
-then-
50 double unders
-then-
3 rounds
10 shoulder to overhead 95/65
20/15 hand release push ups
-then-
50 double unders

Tuesday 2/12/19

Strength/Skill:

EMOM 9:00
#1 – 3-5 HSPU with :5 descent
#2 – 8 pistols
#3 – :30 wall sit (scale up-weighted)

Conditioning:

AMRAP 5:00
15 chest to bar
21 power clean 135/95
27/21 calorie row

-5:00 rest-

AMRAP 5:00
15 chest to bar
21 power clean 115/80
27/21 calorie row

-5:00 rest-

AMRAP 5:00
15 chest to bar
21 power clean 95/65
27/21 calorie row

Monday 2/11/19

Strength:

Back Squat
Every 2:00
2×7 @ 60%
2×7@65%
2×7@70%
1×7@75%

Conditioning:

For Time
21-15-9
kettlebell swing 53/35
burpee over bar
front squat 115/80

Saturday 2/9/19

Teams of 2

For Time
Relay Style
(partner 1 will go through couplet then partner 2)
21-15-9
shoulder to over head 95/65
box jump 24/20
after each partner completes the first couplet:
21-15-9
row for calories
bar over burpees

Courtesy of CrossFit Durham

Friday 2/8/19

Strength:

10:00 EMOM
3 thrusters

Conditioning:

CrossFit Open 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Rx – 185/125
Masters 55+ – 115/75

Thursday 2/7/19

Correction from February Newsletter:
Please save the date for Friday, March 8th for our Friday Night Lights After Party

Strength:

12:00 EMOM
#1 – :40 plank (scale up-weighted)
#2 – 12 front rack lunge (step forward)
#3 – 10 push up (scale up-weighted)

Conditioning:

5 intervals
2:00 work; 2:00 rest
2 DB snatch 50/35
2 burpee box jump over
4 DB snatch
4 burpee box jump over
6 DB snatch
6 burpee box jump over…+2
*pick up where you left off each round
*score is final rounds

Wednesday 2/6/19

Strength:

EMOM 15:00
#1 – 5 bent over row
#2 – __ strict pull up
#3 – 10 bulgarian split squat

Conditioning:

8:00 AMRAP
5 double under
3 KB swing 53/35
10 double under
6 KB swing
15 double under
9 KB swing…etc.

+5 on double unders
+3 on KB swing

Tuesday 2/5/19

Strength:

EMOM
sets 1-3 : 3 clean and jerk
sets 4-6 : 2 clean and jerk
sets 7-9 : 1 clean and jerk
at 12:00 on the clock
EMOM for 5:00
2 clean pull + 5 RDL
(power or squat for C&J)

Conditioning:

For Time
500/400m row
then
21-15-9
over head squat 95/65
toes to bar
Rx+ – 115/80