September 29, 2019

REMINDERS:

1.2020 Open is 16 days away!

        > > First Open WOD is October 12th at 8:30am (no 10am class) 

2.Don't forget to sign up for the scavenger hunt that morning too at 10:30!!         > > Click this Link!! 

3. New Open Gym Hours start this week!!! Spread the word! Come hang with me in the mornings, if you can!

A. Barbell/Accessory

i.)Back Squat: Find a heavy 3

ii.)Split Squats: 3x10

B. Conditioning

AMRAP 9( **shoot for 4-6 rounds)

30 DU/ 60 SU 

20 1-arm p...

September 28, 2019

AMRAP 23

7 burpee box jumps

6 HSPU

7 SDLHP(75/55)

**During the 23 min, also acquire 4 min rig hang. Break it up however you would like **

September 26, 2019

A. Conditioning

In 7 min x 3 (3 min rest between rounds)

AMRAP

Bike 28/26 calories OR 34/30 calories

20 bench hops

REST 1 MIN

3 shuttle runs

20 WB (20/14)

REST

B. Core

50 1- leg v ups

50 plank with alt arm raise

September 25, 2019

Velocity

In 7 min:

Run 400m, then 

AMRAP

12 dumbbell snatches

12 up downs with pass through

12 K290

- REST 2 min -

In 8 min 

AMRAP

Run 100m

5 box/pike push ups

10 MB wall sequence(slam ball + 2 lateral wall passes)

15 weighted sit up to russian twists

- REST 3 min -

In 9 min 

Run 400m, then 

AMRAP

12 dumbbell snatches

12 up downs with pass through

12 K290

CrossFit

A. Barbell/Accessory

i. 4x10 floor press (across)

ii. 5x5 push ups with 3-5 ISO hold

B. Conditioning

5 RFT( cap 13 min) 

20 swimmers

6 front squats(115/75) (95/6...

September 24, 2019

A. Barbell: Deadlift

5x5 (across) **use a moderate 5 rep today

Accessory: 5x 20 sec barbell ISO hold (**REST 1 min AT LEAST between rounds)

B. Conditioning

AMRAP 12

5 push press(115/75)

5 hang power clean(115/75)

20 air squats

20 sec tuck hold

September 24, 2019

Velocity

AMRAP 12

Row 80/70 cals

30 sumo DB squats

40 banded pull aparts

30 sec wall sit

REST 5 min 

AMRAP 12

Bike 60/50 cals

30 skater jumps

40 DBL KB deadlifts 

30 TRX chest press

CrossFit

A. Barbell

Bench Press : 4x6 (across weight)

Accessory: 2 x 10-15 front DB raises

B. Conditioning

Tabata + (10 rounds instead of 8: 25 sec on : 10 sec off

A. alternate between:

z-press(45/35)

mtn climbers

---- REST 2 min  ----

B. alterante between:

barbell thrusters(45/35)

burpees

September 23, 2019

Barbell

i.Back Squat : 4x 8( across) 

ii.Accessory: 3x 15 banded fire hydrants ( per side) 

Conditioning 

EMOM 8

Min 1: 20 AKBS( 53/35)

Min 2: 15 barbell squat jumps (45/35)

Core

Tabata: plank knee to elbow sequence 

**Don’t forget to sign up for the Scavenger Hunt on October 12th at 11am! Sign up on FB or Eventbrite

** Also, 1st Open workout is Saturday, October 12th @830am!

September 20, 2019

A. Interval Work:

In 15 min

400m MB run  x 3 

**rest 90 sec after each run

B. 12 min AMRAP

With a partner-

100 MB russian twists 

80 plate squat jumps

60 OH squats (75/55)

40 pull ups

- rest 1 min -

1 min AMRAP (per partner): barbell floor press (75/55)

** rest 30 seconds between partners and spot your partner! 

September 20, 2019

EMOM 25

Min 1: 10 box jump overs

Min 2: 15 v-ups

Min 3: 8 devils press (25/20)

Min 4: 16 DBL KB bent over rows (26/18)

Min 5 : REST 

Pull Up Work

i.)5 x 3 negative pull ups or negative inverted rows

*try and make your descent 3-5 seconds

September 19, 2019

Velocity

AMRAP 2 

10(each side ) high knee step up jumps 

8 ring rows

6 dive bomber push ups

AMRAP 5 

20 WB

10 tuck jumps

AMRAP 10 

500m row / Bike 
20 ab mat sit ups

AMRAP 5 

20 WB

20 tuck jumps

AMRAP 2

10(each side ) high knee step up jumps 

8 ring rows

6 dive bomber push ups

**Rest 1 min between rounds **

CrossFit

A. Barbell: Push Press

i. 3x5 (same weight across) 

ii. 1 x AMRAP 30 sec 

B. Conditioning: AMRAP 8

4-8-12-16-20...

reverse lunges (45/35)

strict press (45/35)

REST 3 min 

In 5 min : Find a heavy 3 DL

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