Workout of the Day

Saturday 10/27/19

Halloween Workout!
Come dressed in costume and ready to workout!
Group picture at 9am before class gets started.
Mimosas and brunch to follow, child care provided.
(No Open Gym!)

Halloween Hildy
Teams of 2
For Time
100 Calorie Row/Bike/ 1 Mile Run
75 Thrusters (45/35 lb)
50 Pull-Ups
75 Wall Ball Shots (20/14 lb)
100 Calorie Row/Bike/1 Mile Run

*split all work evenly
*while partner 1 is working through the reps,
partner 2 is in a plank or squat hold


Friday 10/25/19

Workout 20.3
For time:
21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1)
9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk
9 deadlifts (weight 2) 50-ft. handstand walk
Time cap: 9 minutes

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀ deadlift 155 lb. then 205 lb. ♂ deadlift 225 lb. then 315 lb.
Scaled (Ages 16-54)
♀ deadlift 95 lb., perform hand-release push-ups, then deadlift 135 lb. and bear crawl
Teenagers 14-15
♀ deadlift 95 lb. then 135 lb. ♂ deadlift 135 lb. then 185 lb.
Masters 55+
♀ deadlift 125 lb., push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups
♂ deadlift 185 lb., push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups
Scaled Masters 55+
♀ deadlift 80 lb., perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl
♂ deadlift 115 lb., perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl

Thursday 10/24/19

This Saturday is our Halloween workout!
Group picture will be at 9am, then group workout with mimosas and brunch to follow! (No Open Gym)

Thursday Pre Game
Part A
3:00 bike/row
min 1&2 – light pace
min 3 – fast pace

3 Rounds:
1-3 muscle ups
5-10 handstand push ups (kipping or strict)
10 barbell good mornings

Part B
3:00 bike/row
min 1&2 – light pace
min 3 – fast pace

3 Rounds
5 strict pull ups
10 push ups
15 air squats
10 DB hang clean and jerks
5-7 light power snatch

Part C
3:00 bike/row
min 1&2 – light pace
min 3 – fast pace

3 Rounds:
:30 handstand hold
8 barbell thrusters
16 single DB box step up

Wednesday 10/23/19

Conditioning:
“Jack in the Box”
For Time:
1000 Meter Row
75/50 Calorie Bike/800m run
50 Box Jump Overs (24/20)
75/50 Calorie Bike/800m run
1000 Meter Row

Tuesday 10/22/19

Strength:
Hang Power Clean
15:00 Clock
Establish Heavy Set of 3

Conditioning:
“BlooDThirsty”
AMRAP 12: 
15 Burpees 
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)


Monday 10/21/19

Please submit your 20.2 scores, friends!

THIS Saturday is our Halloween Workout!
Wear your best costume for this frightful workout- there is a prize for best dressed (voted by the community).
Group picture will be at 9am with the workout to follow.
Make sure to stay for mimosas and brunch afterwards!
Childcare will be available.
There will not be Open Gym on Saturday morning.

Strength:

Back Squat
Every 3:00 x 5 Sets
set 1 – 10 reps at 60%
set 2 – 8 reps at 67%
set 3 – 6 reps at 75%
set 4 – 4 reps at 82%
set 5 – 2 reps at 87%

Conditioning:

AMRAP 14:00
30 AbMat Sit-ups
20 Wallballs (20/14)
100 Meter Farmers Carry (50’s/35’s)

Saturday 10/19/19

Team Scaled It SPT are competing at Row & Oak CrossFit! Event details will be post to the SPT Community Facebook page when we get them!

Teams of 2
32:00 AMRAP
400m team run
42 kettlebell swings 53/35
30 push ups
split inside work evenly

Friday 10/18/19

Open Workout 20.2

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
35-lb./ 50-lb.

Scaled (Ages 16-54)
20-lb. DBs, hanging knee-raises, single-unders / 35-lb. DBs, hanging knee-raises, single-unders

Teenagers 14-15 
20-lb. DBs / 35-lb. DBs

Masters 55+
20-lb. DBs / 35-lb. DBs

Scaled Masters 55+
15-lb. DBs, sit-ups, single-unders / 20-lb. DBs, sit-ups, single-under


Thursday 10/17/19

Conditioning:

PreGame 20.2

5:00 assault bike:
minutes 1 and 2 – light pace
minutes 3 and 4 – light/moderate pace
minutes 5 – moderate pace

2 Rounds
5 pausing overhead squats (light load)
250m light row
5 thrusters (light load)
15 GHD sit ups or 20 abmat sit ups

2 Rounds
:30 at each station
superman rocks
hollow rocks
overhead circles
glute bridges

5:00 assault bike:
minutes 1 and 2 – light pace
minutes 3 and 4 – light/moderate pace
minutes 5 – moderate pace

Wednesday 10/16/19

Conditioning:

“Bam Bam”
Teams of 3
AMRAP 25: 
10/7 Calorie Assault Bike 
10 Plate Ground to Overhead (45/25) 
10 Shuttle Runs (10 Meters)

  • One athlete works at a time in this sprint interval workout 
  • The athlete will complete all reps at the bike, ball, and shuttle runs before the next athlete goes 
  • Rounds are counted every time an athlete finishes the shuttle runs