CrossFit SPT

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

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

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

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

Beginning Monday February 6, 2017 :

Open Gym 3:30-5:30pm

New Evening Classes 5:30pm and 6:30pm

***We will also be adding a 5:30 PM class on Friday nights AFTER the Crossfit Open is over***

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

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

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

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

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