Workout of the Day

Tuesday 2/7/17

Strength:

Power Clean
Touch and Go Work at 50-60%
0:00-:30 1 PC
:30-1:00 1 PC
1:00-1:30 2 PC TNG
1:30-2:00 2 PC TNG
2:00-2:30 3 PC TNG
2:30-3:00 3 PC TNG
3:00-4:00 AMRAP TNG
4:00-4:30 1 PC
4:30-5:00 2 PC
5:00-5:30 3 PC
5:30-7:00 AMRAP

Conditioning-

“8’s”  8:00 AMRAP
8 Burpee Over Bar
8 STOH 135/95 95/65
8 Box Jumps 24/20″ Try not to step
8 Dead Lifts

Monday 1/6/17

Don’t forget the new schedule starts today!!
Open Gym 3:30-5:30
Classes 5:30 and 6:30 pm

*In order for our evening classes to run on time, if you are at open gym, please have all equipment put away by 5:30***

Strength:

3x 10 back squat/ 5 front squat (@70% front squat max)
Once you complete back squats, rack bar, immediately do front squats…no rest in between back and front squats.

Conditioning:

“Cindy”
AMRAP 20:00
5 Pull ups
10 push ups
15 air squats
* If you are doing the CrossFit open do CTB pull ups

Saturday 2/4/17

Faith Rx’d will be joining us for our 9:30am class, then please feel free to stay after for some community and fellowship!

Teams of 2
For Time
100 synch KB swings
200 run
80 Total OH KB Lunges
200 run
60 synch goblet squats
200 run
40 total KB STOH
20 synch KB burpees
200m Total farmers carry lunge

Friday 2/3/17

Strength-

Clusters
Every :90 for 9:00
5 Clusters
**Use Push Press Max or add 30lbs to strict press max
2 Sets @ 40%
2 Sets @ 55%
2 Sets @ 70%

Conditioning –

4 Rds for time
18 Thrusters 95/65 75/45
12 Toes To Bar
3-6 HSPU Strict/Kipping

Thursday 2/2/17

Skill-10:00

Get on your hands

Strength-

Front Rack Lunge
5×10 Weighted Front Rack Lunge
*Add Weight Each Set

Conditioning-Row

Every :90 for 15:00
10 Pulls As Hard As Possible
*Score is Total Calories Pulled
Jog 800m

Wednesday 2/1/17

Skill-

CTB/Bar MU work

Strength-

EMOM 5:00 Burpee/Power Clean
RX-115/75
Endurance- 95/55

0:00-1:00 3 Burpee/PC
1:00-2:00 4Burpee/PC

2:00-3:00 5 Burpee/PC
3:00-4:00 6 Burpee/PC
4:00-5:00 7 Burpee/PC

*Directly into 15 BFB for time*

*Burpee/PC is 1 Bar Facing burpee directly into a Power Clean.

Conditioning-

Open Workout 14.1
10 Min AMRAP
30 DU
15 Ground to OH 75/55

Tuesday 1/31/17

Skill:

Double Under Work

Strength:

OTM 10:00
Even-14-20 Mountain Climbers
Odd- 8-10 Front Squats
RX -135/95
Endurance-95/65

Conditioning:

AMRAP 25:00
500m row
400m run
30 Deficit plate push-up 45/25
20 Box Jumps 24/20
10 CTB pull up

Monday 1/30/17

Strength:

Back Squat
1 rep max

Conditioning:

“DT”

For Time
5 rounds
12 deadlift
9 hang power clean
6 push jerk

12:00 time cap

RX 155/105
Endurance 115/75
Heavy 185/125

Saturday 1/28/2017

Busy schedule today!
Open Gym-8-9:30am
Class-9:30am
Kinstrech (free trial)-10:45am
Olympic Lifting-12pm

Community WOD

Teams of 2
“Briggs”
2,000m row
150 wall ball
100 burpee
50 thruster 95/65
*split reps however

Friday 1/27/17

Strength-

Pendalay Rows

5×5 Add Weight each set

Conditioning-

Overhand Dead Lift- RX 205/135 Endurance 135/95

KB Swing- RX 70/53 Endurance-53/35

20 OH DL, 400m Run, 10 KB Swings

16 OH DL, 300m Run, 15 KB Swings

10 OH DL, 200m Run, 20 KB Swings