Workout of the Day

Friday 7/7/17

CrossFit Warm Up:

3 rounds
5-10 strict pull ups
5-10 ring dips
:20 Samson Stretch each side
10 super man
10 straight leg sit ups
10 OHS with PVC pipe

Conditioning:

For Time
21-15-9
squat clean 135/95
TTB

 

Thursday 7/6/17

Strength:

Strict Press
Build to Heavy Single

Conditioning:

25:00 AMRAP
Partner Style
55 Thruster 75/55
55 KB Swing 53/35
55 Front Rack Reverse Lunge 75/55
55 Kettle Bell Sumo Deadlift High Pull 53/35
55 Hang Power Clean 75/55
-Split reps however/whenever
-On minutes 0:00, 5:00, 10:00, 15:00, 20:00, 1 Partner must run a 400 w/med ball 20/14.
-Other partner continues to work.

Wednesday 7/5/17

We are thrilled to have Trish Juline and Nate Richard representing CrossFit SPT at the Rose City Ruckus partner competition this is weekend in Tyler, TX! Make sure to send them off with plenty of high fives and well wishes before then.

Strength:
Snatch Complex (for real this time 😉 )
EMOM for 4 Rounds
1 power snatch+1 OHS+1 full snatch
min 1 @ 50%
min 2 @ 55%
min 3 @ 60%

Conditioning:

Upside Down Amanda
9-7-5
squat snatch
handstand pushup

Loading Options-
RX- 115/75 & kipping, no mat
Scale 75/55 & AB Mat or box
RX+ 135/95 & Strict

Monday 7/3/17

Reminders:
-Every Saturday in July, Maria McIntyre will be leading yoga at lululemon Southlake from 9-10am!
-Today, July 3rd AM schedule is normal, PM schedule is Open Gym 3:30-6pm, NO PM CLASSES
-July 4th-Open Gym only 8am-10am, a Hero workout will be posted

Strength:

Snatch Complex
OTM for 12:00
1 power snatch+1 OHS+1 squat snatch
minute 1-50%
minute 2-55%
minute 3-60%
repeat percentages for 4 rounds

Conditioning:

Pick Your Poison
Option A:
For Time
60 cal row
80 wall ball
100 double under
40 cal row
60 wall ball
80 double under
20 cal row
40 wall ball
60 double under

Option B:
For Time
40 cal row
60 wall ball
80 double under
30 cal row
40 wall ball
50 double under
20 cal row
30 wall ball
40 double under

Option C:
For Time
30 cal row
40 wall ball
50 double under
20 cal row
30 wall ball
40 double under
10 cal row
20 wall ball
30 double under

Saturday 7/1/2017

“DOCE”

“Doce” Part 1
AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

“Doce” Part 2
AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

“Doce” Part 3
AMRAP 4:00
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

  • Courtesy CFNE

Friday 6/30/2017

Strength-

OTM 12:00

Min 1- 3 front squats 65% front squat max

Min 2- 6 back squats 65% front squat max

Conditioning-

Chipper- For Time

30 Pull ups

40 Thrusters 45/35

50 DU

20 TTB

30 Thrusters 55/45

40 DU

10 CTB

20 Thrusters 75/55

30 DU

5 MU ring or bar

10 Thrusters 95/65

20 DU

Thursday 6/29/17

Hours for July 4th:

Monday 7/3/17- Normal morning classes.  Open Gym 3:30-6 pm.  *No evening classes.

Tuesday 7/4/17- Open Gym 8-10 am 

Strength:

Press-

1×20 empty bar

1×5 60%

1×4 70%

1×3 80%

1×2 85%

1×1 95%

3×3 80%

3×5 70%

Conditioning-

Partner Row

Teams of 2 or 3

With the rowers facing each other and monitors switched each team will Row 1400/1200m.  Winning team advances to winners bracket and losing team losers bracket.  Each round the distance goes down by 200m.  

Wednesday 6/28/17

Strength/Skill:

OTM 9:00

Power Snatch+OHS+ Squat snatch

On the 0:00 – 50% of 1RM Squat Snatch

On the 1:00 – 55% of 1RM Squat Snatch

On the 2:00 – 60% of 1RM Squat Snatch

On the 3:00 – 50% of 1RM Squat Snatch

On the 4:00 – 55% of 1RM Squat Snatch

On the 5:00 – 60% of 1RM Squat Snatch

On the 6:00 – 50% of 1RM Squat Snatch

On the 7:00 – 55% of 1RM Squat Snatch

On the 8:00 – 60% of 1RM Squat Snatch

Conditioning-

“Class Bully”

2 Rds

50/40 WB 20/14

40/30 HR Push Ups

30/20 KB Swings 53/35

*Each person starts with 6 poker chips (3 red & 3 blue). After each movement you give someone in the class one of your poker chips, so you will give away a total of 6 poker chips.  

*You cannot give away any poker chips that are given to you only the 6 you started with. 

*When you complete the two rounds of the workout you must do plate Burpees totaling the number of poker chips you received.   Your individual time is not complete until all your Burpees are done.  

  • 1 Red Poker Chip = 5 plate Burpees
  • 1 Blue Poker Chip = 3 plate Burpees
  • Plate burpee 45/25 is burpee then ground to overhead with plate.  

 

Tuesday 6/27/2017

Warm up:

5 rounds:

:40 light :20 fast row

8 hrpu

8 ab mat sit up

8 ohs PvC

Skill:

HSPU work

Barbell Warm up:

5 good mornings

5 front squats

5 elbow rotations

5 strict press

5 stiff leg dl

5 front squat

Conditioning:

Squat Clean Ladder for time- 12:00 cut off

10 x 60%

8 x 70%

6 x 75%

4 x 80%

2 x 85%

1 x 95%

*Use your estimated 1rm squat Clean.   Don’t sandbag here go for it!

Monday 6/26/2017

Strength-

OHS

Building to a heavy

5X2

1st rep- pause 2 sec.

2nd- no pause

Conditioning-

6:00 AMRAP

5 DL 205/155  155/105 RX+ 225/185

5 BFB

Midline work:

OTN 10:00

min 1: 10-15 v-up

min 2: 10 Banded good mornings