03.01.19 FRIDAY

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OPEN 19.2

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Alternate WOD

STRENGTH/SKILL
Bench Press (For Speed: 5 x 5 @65%, every 60s.)
METCON
4 Rounds of 40s on/20s off:
1a) Alt. DB Snatches (50, 35)
1b) Burpees
1c) Abmat Sit-ups
1d) Single Arm Russian KBS (70, 53)
*Rotate sides evenly

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02.28.19 THURSDAY

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CrossFit

STRENGTH/SKILL
Deadlift + Power Clean + Squat Clean (10 x 2 + 1 + 1 @75% of Monday, every 90s.)
METCON
AMRAP 18 of:
100 Ft. Front Rack Carry (1 KB Overhead + 1 in Front Rack/Same size weights) (50 ft. switch sides)
100 Ft. Plate Push (45, 25)
OR
AMRAP 18:
100 Ft. Front Carry
100 Ft. Farmer Carry
15 Russian Swings
10 Goblet Squats

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BootCamp

STRENGTH/SKILL
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Ring Rows x 10 reps
Interval 2 – Plank x 30 seconds
Interval 3 – Wall Sit March x 30 seconds
Interval 4 – Chest to Wall Hold x 30 seconds
METCON
Three sets for max reps, each against a 3-minute running clock:
Run 400 Meters
Dumbbell Man-Makers x Max Reps
Rest 3 minutes between sets.

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02.27.19 WEDNESDAY

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CrossFit

GYMANSTICS
CF Gymnastics Open Skills
EMOM 7:
30s of Skill Practice
*Different skill that last week
METCON
Every 5:00 x 5 Sets:
Row 400 Meters
15 KBS (53, 35)
30 Double Unders

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BootCamp

STRENGTH/SKILL
Three sets of:
Heavy KB Sumo Deadlift x 8 reps
Rest 60 seconds
Jumping Squats x 6-8 reps
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
METCON
20:00 EMOM
Station 1 – Assault Bike Sprint x 30 seconds
Station 2 – Kettlebell Swings x 15 reps
Station 3 – Dumbbell Push Press x 15 reps
Station 4 – Mountain Climbers x 30 reps
Station 5 – V-Ups x 15 reps

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02.26.19 TUESDAY

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CrossFit

STRENGTH/SKILL
Push Press (Speed Push Press against band: 6 x 2 @ 65-70%)
METCON
5 RFT:
30/25 Calories Row
15 T2B
9 HSPU

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BootCamp

STRENGTH/SKILL
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – 1-arm Strict Press(Left) x 8-10 reps
Station 2 – 1-arm Strict Press (Right) x 8-10 reps
Station 3 – Ring Rows x 8-10 reps
Station 4 – Plank x 45-60 seconds
METCON
12:00 AMRAP (For Rounds)
4 Pike Pushups
8 Hand Release Pushups
12 Lateral Box Step-Ups

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02.25.19 MONDAY

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CrossFit

WEIGHTLIFTING
Deadlift-Clean Complex 
1) Max Load in Complex of:
3 Deadlifts
2 Power Cleans
1 Squat Clean
*All done without removing hands from the bar
BENCHMARK METCON
“Elvis” 

For time:
30 Squat Cleans (185, 125)

Rx+:(225, 145)

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02.23.19 SATURDAY

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FREE COMMUNITY WORKOUT

METCON
3 Rounds of 2:00 on with a partner:
2:00 of Box Jumps w. step down (24, 20)
2:00 of KBS (53, 35)
2:00 of Hand Release Push-ups
2:00 SDHP w/ KB (53, 35)
2:00 Abmat Sit-ups
*One person works. Split however desired

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02.22.19 FRIDAY

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OPEN 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Rx: Men throw 20-lb. ball to 10-ft. target

Scaled: Men throw 14-lb. ball to 10-ft. target

Rx: Women throw 14-lb. ball to 9-ft. target

Scaled: Women throw 10-lb. ball to 9-ft. target

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02.21.19 THURSDAY

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CrossFit

WEIGHTLIFTING
Banded Sumo Deadlift (12 x 1 @85% of 2/4, every 45s.)
METCON
AMRAP 20 of:
100 Ft. Asymmetrical Farmer Carry (alternate sides evenly)
100 Ft. Plate Push (45, 25)

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BootCamp

STRENGTH/SKILL
Every minute, on the minute, for 16 minutes (4 sets) of:
Minute 1 – 10-12 L-Seated Dumbbell Presses
Minute 2 – 15 Banded Overhead Triceps Extensions
Minute 3 – 15 Reverse Snow Angels (slow & controlled)
Minute 4 – 75-Foot Farmer’s Carry with Heavy Dumbbells
METCON
Every 5 minutes, for 20 minutes (4 sets) for times of:
500/400 Meter Row
15 Dumbbell Push Presses

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Fun Fact of the Day

Sprite may be one of the best remedies for hangovers, according to studies.

 

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02.20.19 WEDNESDAY

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CrossFit

SKILL REVIEW
CF Gymnastics Open Skills
EMOM 7:
30s of Skill Practice
METCON
For time:
50 Calorie Row
50 Medball Cleans (20, 14)
50 Box Jumps w. step down (24, 20)
50 Ground to Overhead with a plate (45, 25)
50 Walking OH Lunges (45, 25)
50 Calorie Row

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BootCamp

METCON

For time:
60 Jumping Lunges
40 Russian Kettlebell Swings
20 Push-Ups
10 Box Dips
800 Meter Run
10 Box Dips
20 Push-Ups
40 Russian Kettlebell Swings
60 Jumping Lunges

STRENGTH/SKILL
Every minute, on the minute, for 15 minutes:
Minute 1 – Ring Rows x 8-10 reps
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

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Fun Fact of the Day

Harry Potter books have been translated into more than 70 languages.

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02.19.19 TUESDAY

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CrossFit

STRENGTH/SKILL
Push Press ( 6 x 3 @60-65% of last Friday, every 60s.)
METCON
EMOM 20:
Minute 1: 15 DB Push Press (50s, 35s)
Minute 2: 30 Double Unders
Minute 3: 15 Bent-over Double DB Rows (50s, 35s)
Minute 4: 15 Burpees

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BootCamp

STRENGTH/SKILL
EMOM 12
Staiton 1 – DB Front Squats x 10
Station 2 – Banded Hip Flexor Pulls x 30 (15 reps ea.)
Station 3 – Single-Arm Dumbbell Row (Left) x 8-10
Station 4 – Single-Arm Dumbbell Row (Right) x 8-10
METCON
Three rounds for time of:
25 Med Ball Over Shoulder
20 Walking Lunges with Dumbbell Farmer’s Carry
15 Push-Ups

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Fun Fact of the Day

In the UK, all horses, ponies and donkeys must have a horse passport.

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