Workout of the Day

Monday 6/24/19

Thank you so much to those who came out to celebrate CrossFit SPT’s 4th Anniversary on Saturday night! We feel so blessed to have the opportunity to do what we do with such an amazing group of individuals.

THIS Saturday, June 29th, is Summer Slam! We have several athletes competing out in Denton all day on Saturday. Once we have the competition schedule we will be emailing and posting it.
Please try to make it out to cheer them on!

With the competition we will have modified hours on Saturday morning.
OPEN GYM ONLY, June 29th from 7am-8:30am. NO CLASS.

Strength:

Front Squat
5 sets
1 tempo pausing front squat
1 front squat
Tempo: 5 second descent, 3 second pause in bottom, regular stand
Set 1 – 60%
Set 2 – 65%
Sets 3-5 – 70%

Conditioning:

“Jack Daniels”
For Time
1,000m run
50 thrusters 65/45
30 chest to bar pull ups


Saturday 6/22/19

4th Anniversary Party TONIGHT!

Teams of 3
30:00 AMRAP
7/5 calorie bike or 12/9 calorie row
10 medball squat jumps 20/14
5 power clean and jerks

1st 6 rounds – 95/65
2nd 6 rounds – 115/85
3rd 6 rounds – 135/95
4th 6 rounds – 155/105

Partners cycle through full rounds, one a time. Weights climb every 6 rounds, after each partner has cleared the weight twice.

Friday 6/21/19

4th Anniversary party is TOMORROW, 6/22 at Bread Winners Rooftop Bar in Trophy Club starting at 7pm! Appetizers will be served.

NEXT Saturday, June 29th, is Summer Slam! We have several athletes competing out in Denton all day on Saturday. Once we have the competition schedule we will be emailing and posting it.
Please try to make it out to cheer them on!

With Summer Slam being all day we will have modified hours next Saturday morning.
OPEN GYM ONLY, June 29th from 7am-8:30am. NO CLASS.

Strength:

Deadlift
Every 2:00
3@70%
1@75%
3@70%
1@80%
3@70%
1@85%

Conditioning:

For Time
1 mile run
50 DB snatches 50/35
400m medball run 20/14
30 pull ups
20 burpee box jumps 24/20

20:00 cap

Thursday 6/20/19

Warm Up:

3 Rounds NFT
250m row
8 KB press (each arm)
6 burpees

Strength:

Bench Press
1×12@50%
1×10@55%
1×8@60%
*superset each set with 12 lying dumbbell skull crushers

Midline:

Tabata hollow rocks
rest 1:00
Tabata superman hold

Wednesday 6/19/19

Strength:

Power Snatch Complex
Every 2:00 for 5 sets
1 hang power snatch+2 power snatches+3 overhead squats
*try for touch and go
Set 1 – 60% of 1RM power snatch
Set 2 – 65%
Set 3-5 build to heavy complex

Conditioning:

10:00 AMRAP
12 deadlifts 115/85
9 overhead squats
6 hang power snatches

Tuesday 6/18/19

Strength:

1 attempt at max strict HSPU
1 attempt at max strict pull up

Conditioning:

“Helen”
For Time
3 Rounds
400m run
21 KB swings 53/35
12 pull ups
15:00 cap

Monday 6/17/19

Upcoming Dates:
June 22nd – This Saturday is CrossFit SPT’s 4th Anniversary party at Bread Winners in Trophy Club starting at 7pm.
June 29th – We have many athletes competing at Summer Slam hosted by Unicus Athletics 940 in Denton. We will post the schedule to our Community Facebook page when we have it.
Hope to you all at both of these events!

Strength:

Back Squat
Every 2:30
set 1 – 6@65%
set 2 – 3@70%
set 3 – 6@65%
set 4 – 3@75%
set 5 – 6@65%
set 6 – 3@80%

Conditioning:

For Time
3 Rounds
75 Double Unders
50 air squat
25/18 calorie row

Saturday 6/15/19

Teams of 3
For Time
800m medball run 20/14
75 box jump overs 24/20
50 power clean and jerks 135/95
15 rope climbs
50 power clean and jerks
75 box jump overs
800m medball run

*run together
*split reps on BJO, C&J, and rope climbs

Friday 6/14/19

Please RSVP if you have not already done so for
CrossFit SPT’s 4th Anniversary Party!

Strength:

Power Snatch Complex
Every :90 for 7 sets
1 snatch pull+ 1 low hang power snatch
Set #1- 65%
Set #2 – 70%
Sets #3 -7 (5 sets) build to heavy complex

Conditioning:

Rush Hour
On the 4:00 for 5 rounds
12/9 cal bike
9 bar facing burpees
6 power snatches
115/85
*remaining time in each window is rest
*score is slowest round

Thursday 6/13/19

Territory Food Orders for Monday and Thursday delivery are due tonight (Thursday evening) by 11:59pm.
Only a 2 meal minimum per order!

Conditioning/Skill:

5:00-4:00-3:00-2:00-1:00
assault bike/row/run

After each time interval, complete:

1:00 handstand walk practice
1:00 strict toes to bar
2 Turkish get ups on each side (KB or DB, can build across)