Workout of the Day

Monday 1/9/16

Strength:

Back Squat
5×5 75-77-80%

 

Conditioning EMOM

0:00-5:00

Even- 10 Jump Squats @ +/-35% Squat Max

Odd- 10 Push Press

6:00-11:00

Even- 10 OHS

Odd- 10 Front Rack Lunge (Each Leg)

Saturday 1/7/16

Teams of 2:
Partner Style
*Both partners will do all the reps*

For Time:
30 Hang squat cleans 95/65
30 HSPU
30 burpee over bar
30 box jumps 24/20
30 OHS
30 Chest bar pull-ups

Friday 1/6/16

Strength:
Bench Press
8-6-4-2
Add weight

Conditioning:
Class will split into teams of 2
For Time
200 calories on the assault bike

•Switch riders every :90
•Everyone does 1 thruster OTM except for the rider
•Add 1 thruster each minute

RX 95/65
Scale 75/45

Thursday 1/5/17

 

Strength:

Every 2:00 for 10:00
60%-65% of Snatch Max
1 Snatch +4 OHS
2 Snatch +3 OHS
3 Snatch + 2 OHS
4 Snatch +1 OHS
5 Snatch
* 1 sec pause at the top and bottom*

Conditioning:

Tabata Style
:40 work :20 rest
50 Goblet Squats 53m/35w
40 KB Swing
30 Sumo High Pulls
20 Push ups
10 Pistols

 

Wednesday 1/4/17

Wednesday 1/4/17

Strength:

1 RM Press

5 @ 30%

4 @ 50%

3 @ 60%

2 @ 70%

1, 1, 1

Conditioning:

Open Workout 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes

http://games.crossfit.com/workouts/the-open

Tuesday 1/3/17

Tuesday 1/3/17

Back Squat:

4×6@77%

Conditioning:

EMOM for 12:00

Even-9 deadlift 225/185

Odd-20 box step ups 24/20

Monday 1/2/17

Monday 1/2/17
Open Gym only 8-10am
Conditioning:
EMOM 10:00
100m Shuttle +10-15 Air Squats
Rest 2:00
100 Thrusters 45/35
*3 Bar over burpees every 1:00

patrick-2
Strength/Endurance

Every 3:00
Pick your poison

Strength:
60%-65% Clean Max
Use a weight that’s challenging not to put down
1 Full Clean+4 Front Squat
2 Full Clean+3 Front Squat
3 Full Clean+2 Front Squat
4 Full Clean+1 Front Squat
5 Full Cleans

OR

Endurance
35-40% Clean Max
With good form work quickly through your sets
1 Full Clean+9 Front Squats
2 Full Clean + 8 Front Squats
3 Full Clean+7 Front Squats
4 Full Clean+6 Front Squats
5 Full Clean+5 Front Squat

Metcon

CrossFit Games Open Workout 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Wednesday 12/28/16

Strength:
Snatch
Every :90 for 12 min (8 sets)
2 power snatch + 1 ohs
Set 1 and 2 @ 40%
Set 3 and 4@ 50%
Set 5 and 6 @60%
Set 7 @ 70%
Set 8 @ 80%+
*If your form starts to waiver lower the weight or go to a full snatch

Conditioning:
8 min running clock
On the 0:00 – 10 Barbell Facing Burpees
On the 1:00 – 10 Barbell Facing Burpees
On the 2:00 – 10 Barbell Facing Burpees
On the 3:00 – Max Double-Unders in 2 Minutes
On the 5:00 – 10 Barbell Facing Burpees
On the 6:00 – 10 Barbell Facing Burpees
On the 7:00 – 10 Barbell Facing Burpees
*Score is total double unders -5 for every burpee missed

Tuesday 12/27/16

Hope everyone had a wonderful Christmas.
Let’s put some of those extra calories to use today!

Strength:
Back Squat
3×10@70%

Tuesday
With a Running Clock
-3 Scores, first 2 scores are against the clock and the last one is for completion

Score 1
0:00-4:00
AMRAP
20 cal row
20 WB 20/14
20 DL 225/155
20 HSPU

Rest 4:00-6:00

Score 2
6:00-12:00
AMRAP
20 cal row
20 WB 20/14
20 DL 225/155
20 HSPU

Rest 12:00-13:00

Score 3
At 13:00
For Time
20 cal row
20 WB 20/14
20 DL 225/155
20 HSPU
**10:00 cap**