METCON:
AMRAP 28:00 in Teams of 2:
6 Power Cleans (135, 95)
6 Burpee Box Jumps (24, 20)
*Scale as needed. One person completes a full round at a time.
QOD: Who do you think will win the Super Bowl, the Patriots or the Falcons?
1.06.17 Friday
Clean and Jerk: Work up to a 1RM
– Rest 2:00
– If power clean is better you can opt for using PC vs full clean.
– Technique work for beginners
METCON:
“Longview”
For Time:
60 Burpee Box Jumps (24,20)
*6 KBS EMOM (70, 53)
– 12:00 Cap
– Scale KB wt as needed or to Russian KBS.
– Scale burpee box jumps to 50 Regular Burpees
**This workout starts with 6 KBS**
AFTER PARTY:
Banded High to Low Chop: 3 x 8
QOD: If you could see any CF movement in the In House Competition WODs, what would it be and why?
10.15.16 Saturday
METCON:
Teams of 2 –
6 Rounds:
60s work/30s Rest
Minute 1: Max Burpee Box Jumps (24, 20)
Minute 2: Max Wallballs (20, 14)
Minute 3: Max Pull Ups
*One person works. Split work as needed.
*Score = Total Reps.
QOD: If you have me, you want to share me. If you share me, you haven’t got me. What am I?
09.09.16 Friday
STRENGTH/SKILL:
1) Wide Stance (sumo) Box Squat: 10 x 2 @65%, every 60s.
2) Seated Box Jumps: 3 x 5, Rest 60s.
METCON:
“Ship”
9 RFT:
7 Squat Cleans (185, 125)
8 Burpee Box Jumps (30, 24)
*20 Min Cap*
In honor of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, was killed on September 7, 2008
To learn more about Ship click here.
AFTER PARTY:
50-100 Banded Leg Curls
3 x 15 Serratus Crunches
Rest 90s.
Trivia QOD: To crack a whip, the tip must be traveling faster than the speed of what?
09.03.16 Saturday
AMRAP 30 Min with a partner:
10 Thrusters (135, 95)
200m Run
20 Burpee Box Jumps (24, 20)
200m run
30 Pull-ups
200m run
40 Wallballs (20, 14)
200m Run
50 Deadlifts (135, 95)
AFTER PARTY:
Static Stretching – Whole Body
Trivia QOD: What two universities play each year for Floyd of Rosedale, a bronze statue of a pig?
08.23.16 Tuesday
METCON:
AMRAP 21 Min:
400 Meter Run
10 Burpee Box Jumps (24, 20)
STRENGTH/SKILL:
1) Tall Kneeling to Standing: 3 x 4 ea. Rest 60s. AHAP.
2) Bottoms up KB Waiter Carry: 3 x 50 ft. ea. Rest 60s.
AFTER PARTY:
Ring Rows: 3 x 10 (2 ct pause at top).
________________________________________________________________________________
5:30 PM BootCamp Class
METCON:
“Modified Jackie”
For time:
1k Row
50 DB Thrusters
30 Pull-ups/Ring Rows
*20min Time Cap*
Trivia QOD: Name the head coach that has the most wins in NFL history…
08.09.16 Tuesday
Strength/Skill:
1a) Turkish Get Up: 3 x 2 ea side AHAP
1b) DB Reverse Lunges: 3 x 6 ea side
1c) Russian Twists w/KB: 3 x 20
Rest 60 sec after all three movements.
METCON:
AMRAP 4:
5 Pull-ups
10 Push-ups
10 Air Squats
Rest 1:00
AMRAP 4:
Burpee Box Jumps (24, 20)
Rest 1:00
AMRAP 4:
5 Pull-ups
10 Push-ups
10 Air Squats
After Party:
5:00 of Foam Rolling Quads, Lats, Thoracic Spine x 10 passes each
________________________________________________________________________________
5:30 PM BootCamp Class
METCON:
For time:
Run 400M
80 Russian KBS
40 Med Ball Sit Ups
*Every time you break your KBS run 100m*
Trivia QOD: Name the American Olympic Weightlifting athletes competing in Rio for the 2016 Olympic Games…
08.17.13 Saturday
Main – CrossFit
08.17.13 Saturday (Time)
In Teams of 3 complete for time:
132 Burpee Box Jumps (24″/20″/12″)
132 Squat Cleans (115/75/45#)
132 KBS (55/35/26#)
1200m Run (team total)
Work must be done in posted order & can be divided as desired, only one person works at a time. Each team member must run 400m and all 3 team members can run at same time. Time is called when last team member passes through bay door